3-Day Detox Plan | PhenQ eBook

3-Day Detox Plan Let’s shift a few extra pounds fast

 3 DAY DE T OX PL AN

Table of Contents Introduction ............................................................................................................................................................... 2 Cupboard Cleanse ............................................................................................................................................... 2 3-Day Detox Underway ........................................................................................................................................... 3 Day 1....................................................................................................................................................................... 3 Day 2....................................................................................................................................................................... 4 Day 3....................................................................................................................................................................... 5 Conclusion................................................................................................................................................................. 6

© PhenQ Official

1

 3 DAY DE T OX PL AN

Introduction

P

artaking in a detox plan is beneficial to your body and mind for a number of reasons. It helps flush your body of toxins in preparation for a particular event or plan, reboots your health, resets your energy, but most importantly it helps to shed some extra pounds fast to set you on the right path for a successful weight loss mission, especially if you are getting ready to start a course of diet pills.

The aim of this 3-day detox is to reset your body, mind and metabolism so that it’s running efficiently.

Weight loss is more effective if you look after your ‘prep’ first, which is in the form of this detox.

Including some facts to help you along the way and understand why certain elements have been included.

Completing a detox plan is never easy, it is a challenge but the below plan has been specifically designed for men and women to shed a maximum of around 5lbs in 3 days. Stick with it and stay away from the scales until you have completed all 3 days then weigh yourself on the 4th day on the morning before breakfast. Without further ado, lets get this 3-day detox started.

Cupboard Cleanse The evening before your detox there are some serious cupboard offenders you must remove, as it’s vital to your 3-day detox. You need to immediately eliminate: Alcohol – Alcohol is too catabolic and inhibits calorie burning.

Sugary soda – Far too much sugar will stop you losing weight.

Chocolate, sweets & biscuits – Again, all these will do is inhibit your weight loss, get rid of the temptation!

“

The aim of this 3-day detox is to reset your body, mind and metabolism so that it’s running efficiently.

© PhenQ Official

2

 3 DAY DE T OX PL AN

3-Day Detox Underway Day 1 Throughout the day make sure you drink 3 litres of water.

Water loading ‘tricks’ your body making it actually flush water out, which in turn makes you lose weight. Invest in a big bottle and make sure all 3 litres are gone by the end of the day.

BREAKFAST •

•

1 cup of hot lemon water using 2-3 slices of fresh lemon in hot water (use a sweetener if you need to). This will help to flush the digestive system and rehydrate you also giving you a much needed energy boost first thing.

LUNCH •

− Salmon − Chicken

Green kale breakfast smoothie

− Turkey

− Handful of kale

− Tofu

− Half an avocado

− Soya beans

− Small handful of blueberries − 20g of oats − 1cup of water Blend up and serve up in your favourite glass with a straw. This smoothie is bursting with antioxidants! It contains an abundance of vitamins and minerals and contains, healthy Omega 3 fats and low GI carbs that means it will digest slowly keeping you fuller for longer.

•

•

Fact: Green tea helps raise the internal body temperature helping you burn more calories so try swapping your usual cup of tea for green during the detox.

© PhenQ Official

100g of green beans or broccoli served with 70g of a lean protein choice (refer to lunch options above) and 80g of wholegrain or basmati rice.



Cup of green tea (no sugar)



1 bowl of fresh grapefruit

EVENING MEAL

MID-MORNING SNACK •

Garden salad with a small handful of walnuts of almonds, balsamic dressing and 100g of a healthy lean protein of your choice, for example:

•

Fact: Fibrous vegetables such as green beans or broccoli are full of fibre keeping you nice and full while helping with your digestive system.

Cup of green tea (no sugar)

3

 3 DAY DE T OX PL AN

Day 2 Throughout the day make sure you drink 4 litres of water.

BREAKFAST •

1 cup of hot lemon water (use a sweetener if you need to)

•

Green spinach breakfast smoothie

LUNCH

− 2 handfuls of fresh spinach

Garden salad with a small handful of walnuts of almonds, balsamic dressing and 100g of a healthy lean protein of your choice, for example:

− ¼ cucumber

− Salmon

− 1 handful of frozen berries

− Chicken

− 1 small handful of flax or chia seeds

− Turkey

− 1 whole banana

− Tofu

− 1cup of water

− Soya beans

Blend and serve up in your favourite glass with a straw.

•

•



This smoothie is bursting with antioxidants and gives you a healthy dose of iron and potassium!

It contains an abundance of vitamins and minerals as well as healthy Omega 3 fats.

MID-MORNING SNACK •

Cup of green tea (no sugar)

© PhenQ Official

1 bowl of fresh grapefruit

Fact – Grapefruit is so important to detox plans because it contains a natural abundance of antioxidants to help rid your body of harmful toxins. Grapefruit also contains Vitamin C that strengthens your digestive system.

EVENING MEAL •

100g of green beans or broccoli served with 60g of a lean protein choice (refer to lunch options above) and 70g of wholegrain or basmati rice.

•

Cup of green tea (no sugar)

4

 3 DAY DE T OX PL AN

Day 3 Throughout the day make sure you aim to drink 5 litres of water.

BREAKFAST •

1 cup of hot lemon water (use a sweetener if you need to)

•

Peanut butter protein smoothie

LUNCH •

− 1 teaspoon of natural peanut butter

− Salmon

− Sprinkle of cinnamon

− Chicken

− 3 egg whites

− Turkey

− 1 whole banana

− Tofu

− 1 cup of water Blend up and serve in your favourite glass with a straw.

− Soya beans •

1 bowl of fresh grapefruit

•

Super weight loss smoothie

This smoothie is full of healthy, natural calories and high in protein!

− 1 cup of almond milk − Pinch of vanilla extract − 2 egg whites

It will boost your immune system and keep you feeling fuller for longer as well as making your digestive tract operate smoothly.

− 1 teaspoon of chia seeds − 20g of oats Blend up all the ingredients and serve up with a bowl of spinach & kale on the side.

MID-MORNING SNACK •

Cup of green tea (no sugar)

© PhenQ Official

Garden salad with a small handful of walnuts of almonds, balsamic dressing and 100g of a healthy lean protein of your choice, for example:

•

Cup of green tea (no sugar)

5

ď Ž 3 DAY DE T OX PL AN

Conclusion

A

t the end of your 3-day plan you should feel completely detoxified and your digestive system and metabolism will now be finely tuned and running smoothly.

Your body will be flushed out of all the bad stuff and will have enjoyed an abundance of vitamins, minerals, healthy fats and antioxidants. The water load will also have helped you flush out any toxins and excess water you may have been storing; making you bloated and heavy.

Visit PhenQ Now PhenQ Official

Š PhenQ Official

6

DIET PLAN

BREAKFAST

SNACK

LUNCH

DAY 1

DAY2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Baked Eggs with cheesy spinach

Feta frittata made out of sun-dried tomatoes

Peanut butter protein smoothie

Santa Fe frittatas

Leftover frittatas

Single crustless egg muffin

Baked Eggs with cheesy spinach

Tamari almonds

Tamari almonds

3 hard boiled eggs

Single cheese stick

Raw veggies with spicy feta dip

½ cup vanilla ricotta or cottage cheese

½ cup ricotta or cottage cheese

Low carb sweet pepper poppers with cheese

Leftover chicken and pepper poppers

Tossed green salad and leftover turkey lettuce cups

Cilantro chicken salad

Tossed green salad with leftover soup

Leftover green bean salad

Leftover zucchini noodles and light vegetable soup

3 hard boiled eggs

Raw vegetables with spinach dip

Leftover feta frittata

Peanut butter on celery

Tomatoes and cucumber feta salad

3 hard boiled eggs

Tamari almonds

Tomato cucumber feta salad & baked stuffed chicken

Asian turkey lettuce cups with sautéed spinach

Light vegetable soup and grilled chicken

Bean stew & Crock pot chicken

Italian green bean salad

Zucchini noodles with garlic chicken drumsticks

Green bean salad with garlic chicken drumsticks

SNACK

DINNER

The Only Keto Diet Grocery List You Need

The Only Keto Diet Grocery List You Need

LOW CARB VEGETABLES

MEAT

Kale

Cauliflower

Fennel

Cabbage

Spinach

Zucchini

Celery

Brussels sprouts

Mushrooms

Eggplant

Peppers

Arugula

Beef

Pork

Venison

Lamb

POULTRY

Broccoli Chicken

Turkey

LOW SUGAR FRUIT EGGS Avocado

Blackberries

Strawberries

Lime

Tomatoes

Raspberries

Lemon

Coconut

Boiled

Fried

Scrambled

Poached

Blueberries

DAIRY SEED & NUTS Pecans

Hemp seeds

Chia seeds

Pumpkin seeds

Flaxseed

Hazelnuts

Walnuts

Sesame seeds

Almonds

Brazil nuts

Macadamia nuts

Cream

Greek yogurt

Butter

Full-fat milk

Cottage cheese

COOKING FATS

FISH & SEAFOOD Cod

Mackerel

Crab

Sardines

Shrimp

Mussels

Tuna

Salmon

phenq.com

Cheese

Coconut oil

Nut oil

Avocado oil

Butter

Sesame oil

phenq.com

Extra virgin olive oil

The Only Keto Diet Grocery List You Need

What to Avoid

KETO-SAFE CONDIMENTS KEEP THESE ITEMS OUT OF YOUR BASKET

 Mustard Unsweetened ketchup

Olive and avocado oil mayonnaise

Oil-based salad dressings

Low-carb and low sugar versions of your favorite condiments

Pasta

Rice

Pastries

Chocolate

Potatoes

Bread

Candy

Beans and lentils

KETO-SAFE SNACKS AND NIBBLES Olives

Mixed nuts

Pork rinds

Sugar-free jello

Celery

Meat slices

Guacamole

Sugar-free beef jerky

Cheese strings

Dried seaweed

Sugar-free peanut butter

Hard-boiled eggs

Seaweed snacks

Low-carb crackers

Cheese cubes or slices



IMPORTANT NOTE!

All carb, sugar or starch-rich food should be avoided on the keto diet.

Dark chocolate

DRINKS Unsweetened tea and coffee

Water (sparkling and still)

Diet Soda

phenq.com

Diet squash containing no sugar

phenq.com

Weekly meal log sheet Monday

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal 7

Totals

Week:

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday