Here's A 14 Day Clean Eating Challenge
- 02 Oct, 2020
The human body is always in a mode of eating and digesting lots of junk and unhealthy food everyday without knowing it's side effects and sometimes knowingly unknown to it for the sake of good taste. Our bodies have a mechanism that needs to be supported well for a good body metabolism and mechanism so some time off the unhealthy diet or a detox is necessary. It is believed that a proper body detox can take place within two weeks and can help the body get rid of all harmful chemicals it gains daily from consuming healthier foods. The 14 day's clean eating challenge is such a challenge where any normal person be them on a keto diet or a vegan diet takes up a normal lifestyle (not compromising with their diet) and give up on unhealthy habits such as smoking and consuming alcohol, eating less junk and consuming only a healthy diet which helps to gain the lost nutrients.The 14 Days Clean Eating Challenge is basically about drinking lots of water, eating lots of green leafy vegetables, minimizing the salt intake and avoiding all sorts of caffeine and nicotine and in some cases non vegan as well.
Here's what you need to know before taking up the 14 Days Clean Eating Challenge:
1. Every meal and snack is homemade; if you don't know how to cook this challenge will teach you how. If you follow the scheduled prep, the making of meals is easy and there are step-by-step photos for each day. The plan is low-carb and gluten-free with an emphasis on lean protein and fresh produce. There's no processed food allowed.
2. Each recipe is calculated for one person, as is the grocery list. Every day, you'll eat three meals and two snacks (one snack after lunch, one after dinner) for a daily total of 1,300–1,600 calories.
3. It's important that you follow the meal plan in order since most of the recipes call for leftover ingredients from previous days.
4. You can start the challenge on any Saturday. Day One of the challenge is actually Sunday, but there is some prep (like grocery shopping) to do Saturday.
5. There are two really helpful weekly calendars that you can print or bookmark online. It will help by giving you an overview of all your meals, prep work for the next day, and what uses leftovers. Print the Week 1 calendar here and the Week 2 calendar here.
6. All of the weekday lunches and snacks are portable so you can take them to work, to class, or wherever you need to go. There are instructions with each of the lunches and snacks on how to pack them to go. If you're packing lunches to go and eating at work, you might want to keep salt, pepper, and a paring knife at the office just in case, but our schedule has you prep everything at home beforehand.
7. You'll go grocery shopping twice: once on Saturday, the day before you start Week One of the challenge, and again the following Saturday before Week Two begins. The grocery lists are a separate PDF file that you can print here.
8. We tried to be as cost conscious as possible by not calling for many varieties of the more costly ingredients like herbs and nuts while still keeping things delicious but you can still easily cut costs by skipping herbs, buying frozen proteins, etc. Our grocery list also provides substitutions for some of the costly ingredients like instead of buying dried figs you can buy raisins.
9. You'll freeze some of your meat and fish since you're buying everything at the beginning of the week, which means we'll tell you exactly when to thaw the proteins, so make sure you stay on top of that! Nothing's worse than getting excited about salmon for dinner and coming home to a block of frozen fish.
10. Protein amounts are different for men and women. Every serving of protein is 4 ounces for women and 8 ounces for men, and servings of nuts are also doubled for men. This is noted in every relevant recipe, so you'll get a heads-up every time. But all the calorie counts and nutrition breakdowns are calculated based on women's serving sizes.
11. You need to drink about six glasses of water per day. The specific amount is 60 ounces (7½ cups) of water per day, but there's no need to obsessively measure; just know that most water glasses hold about 10 ounces, so six of those will get you to your goal.
12. Salt and sugar amounts matter and they are specified in the recipes. Be sure to follow them to get the full results of the detox.
13. Aim to eat every three to four hours, and try not to eat within two hours of bedtime.
14. No coffee and no booze. Yes, you read that right. If you can't go two weeks without caffeine, you can drink up to 24 ounces (3 cups) of green tea per day. Alcohol is not allowed on the challenge.
THE BOTTOM LINE
The 14 day clean eating challenge is not an ordinary diet. It is a quick way to reset your body to healthier eating patterns, without forcing you to become “the one who's on a diet”. So many diets promise to be easy, you're assured that “you won't even notice you're dieting”.