New Year Detox and Weight Loss Plan

My idea of a detox is not as extreme as some you may have encountered before. It does not cut out essential vitamins, minerals and food groups from your diet, and it does not cut your calorie intake to an unrealistically low and unsustainable level. But it does remove any excess toxins and water your body may be carrying after the festive period, fuel your body will a range of foods that will make you feel full of life and energy and provide your body with all its nutritional requirements and more,  and create enough of a calorie deficit to see fast, sustainable weight loss results.

Rules – If you want to get the best, quickest results, there are a few rules you must stick to. No alocohol, no added sugar, no complex carbs (pasta, bread, rice, potatoes), maximum 2 cups tea/coffee per day. The plan below is designed for women and has a 1200 daily calorie limit. For men you can have a 1500 daily calorie limit, so just increase portion size slightly if you so desire.

Day 1 

Breakfast – Porridge – Oats – 40g=160 cals, skimmed milk – 300ml = 96 cals, 50g blueberries=28 cals .Total = 284 cals

Snack – 1 medium banana – 100g – 95 cals

Lunch – 120g chicken breast = 208 cals, 100g spinach =25 cals, tomato= 14 cals, half avocado, 60g=115 cals. Total =362 cals

Snack – 10g mixed nuts = 65 cals. 1 apple (100g) = 47 cals. Total = 112 cals

Dinner – 150g cod= 167 cals, 1 pepper, 1 onion, 1 carrot (approx. 300g) = 100 cals. ¼  tbsp. olive oil = 25 cals. Total =292

Total Cals – 1145

Day 2

Breakfast – 60g Bran Flakes= 231 cals. 250ml skimmed milk = 80 cals, 100g raspberries= 25 cals. Total = 303

Snack – 80g blackberries=20 cals, 1 apricot(40g) = 12 cals, 50g low fat natural yogurt=23 cals. Total = 55 cals

Lunch – Omlette – 2 eggs (65g each) =196 cals, 1/4 tbsp. oil=25 cals, 50 grams chicken breast= 87 cals,  50 grams spinach = 13 cals, 1 tomato= 14 cals. Total = 335

Snack – 10g mixed nuts, 65 cals, 1 pear (100g), 55 cals = 120 cals

Dinner – Oven Cooked Salmon. 150g salmon=328, 100g chopped tomatoes, ½ onion, 30g spinach, 1 clove garlic, 1/2 tbsp capers = 50 cals for all veg. Total= 378 cals

Total Cals – 1191

Day 3

Breakfast – Eggs on Toast. 2 eggs (65g each) poached= 196 cals, 1 slice (38g) wholemeal bread=82 cals, 100g mushrooms=13cals. Total = 291

Snack – 100g pepper, carrot and celery= 25 cals, 30g low fat hummus=50 cals. Total= 75 cals

Lunch – Prawn Salad – 120g prawns = 120 cals, 100g spinach =25 cals, tomato= 14 cals, half avocado, 60g=115 cals. Total =274 cals

Snack – 1 orange(160g)=60 cals, 1 kiwi (60g) = 25 cals, 50g low fat natural yogurt=23 cals. Total = 108 cals

Dinner – 150g chicken breast = 220 cals, 1/4 tsp olive oil, 25 cals 1 onion, 1 carrot, brocolli, courgette, frech beans, garlic, ginger, chilli = 100 cals for all veg. Cook as stir fry. Total – 345 cals

Total Cals –  1093 cals

This is juts an idea of how to go about the plan. You can amend it slightly, but keep to the basic rules and overall calorie limit and  you can stick to the plan for as long as you like and will continue to see great results. Hopefully you can see and you will find this is not a restrictive  regime in terms of what you are eating or portion size. But at the same time the calorie intake is still low enough to create a really good calorie deficit. And obviously I would encourage you to add to that deficit further by doing as much exercise as you can.