3-Day Detox Plan Let’s shift a few extra pounds fast
3 DAY DETOX PLAN
Table of Contents
Introduction ............................................................................................................................................................... 2
Cupboard Cleanse ............................................................................................................................................... 2
3-Day Detox Underway ........................................................................................................................................... 3
Day 1 ....................................................................................................................................................................... 3
Day 2 ....................................................................................................................................................................... 4
Day 3 ....................................................................................................................................................................... 5
Conclusion ................................................................................................................................................................. 6
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3 DAY DETOX PLAN
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Introduction 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.
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3 DAY DETOX PLAN
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.
• Green kale breakfast smoothie
− Handful of kale − Half an avocado − 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.
MID-MORNING SNACK • Cup of green tea (no sugar)
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.
LUNCH • Garden salad with a small handful of
walnuts of almonds, balsamic dressing and 100g of a healthy lean protein of your choice, for example:
− Salmon − Chicken − Turkey − Tofu − Soya beans
• 1 bowl of fresh grapefruit
EVENING MEAL • 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)
Fact: Fibrous vegetables such as green beans or broccoli are full of fibre keeping you nice and full while helping with your digestive system.
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3 DAY DETOX PLAN
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
− 2 handfuls of fresh spinach − ¼ cucumber − 1 handful of frozen berries − 1 small handful of flax or chia seeds − 1 whole banana − 1cup of water
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)
LUNCH • Garden salad with a small handful of
walnuts of almonds, balsamic dressing and 100g of a healthy lean protein of your choice, for example:
− Salmon − Chicken − Turkey − Tofu − Soya beans
• 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)
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3 DAY DETOX PLAN
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
− 1 teaspoon of natural peanut butter − Sprinkle of cinnamon − 3 egg whites − 1 whole banana − 1 cup of water
Blend up and serve in your favourite glass with a straw.
This smoothie is full of healthy, natural calories and high in protein!
It will boost your immune system and keep you feeling fuller for longer as well as making your digestive tract operate smoothly.
MID-MORNING SNACK • Cup of green tea (no sugar)
LUNCH • Garden salad with a small handful of
walnuts of almonds, balsamic dressing and 100g of a healthy lean protein of your choice, for example:
− Salmon − Chicken − Turkey − Tofu − Soya beans
• 1 bowl of fresh grapefruit
• Super weight loss smoothie
− 1 cup of almond milk − Pinch of vanilla extract − 2 egg whites − 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.
• Cup of green tea (no sugar)
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3 DAY DETOX PLAN
Conclusion 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.
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BREAKFAST
SNACK
LUNCH
SNACK
DINNER
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
Tamarialmonds
Tamarialmonds
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
Green bean salad with garlic
chicken drumsticks
Zucchini noodles with garlic chicken
drumsticks
DAY 1 DAY2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
DIET PLAN
The Only Keto Diet Grocery List You Need
Kale
Spinach
Mushrooms
Broccoli
Avocado
Tomatoes
Blueberries
Pecans
Flaxseed
Almonds
Cod
Shrimp
Cauliflower
Zucchini
Eggplant
Blackberries
Raspberries
Hemp seeds
Hazelnuts
Brazil nuts
Mackerel
Mussels
Fennel
Celery
Peppers
Strawberries
Lemon
Chia seeds
Walnuts
Macadamia nuts
Crab
Tuna
Cabbage
Brussels sprouts
Arugula
Lime
Coconut
Pumpkin seeds
Sesame seeds
Sardines
Salmon
LOW CARB VEGETABLES
LOW SUGAR FRUIT
SEED & NUTS
FISH & SEAFOOD
Beef
Chicken
Boiled
Cheese
Greek yogurt
Coconut oil
Avocado oil
Pork
Fried
Cream
Butter
Nut oil
Butter
Venison
Turkey
Scrambled
Full-fat milk
Sesame oil
Lamb
Poached
Cottage cheese
Extra virgin olive oil
MEAT
POULTRY
EGGS
DAIRY
COOKING FATS
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The Only Keto Diet Grocery List You Need
What to Avoid
All carb, sugar or starch-rich food should be avoided on the keto diet.
Mustard
Unsweetened ketchup
Pasta
Potatoes
Olives
Celery
Sugar-free beef jerky
Hard-boiled eggs
Dark chocolate
Unsweetened tea and coffee
Olive and avocado oil mayonnaise Rice
Bread
Pork rinds
Guacamole
Dried seaweed
Low-carb crackers
Diet Soda
Oil-based salad dressings Pastries
Candy
Mixed nuts
Meat slices
Cheese strings
Seaweed snacks
Water (sparkling and still)
Low-carb and low sugar versions of your favorite condiments
Chocolate
Beans and lentils
Sugar-free jello
Sugar-free peanut butter
Cheese cubes or slices
Diet squash containing no sugar
KETO-SAFE CONDIMENTS
KEEP THESE ITEMS OUT OF YOUR BASKET
KETO-SAFE SNACKS AND NIBBLES
DRINKS
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IMPORTANT NOTE!
The Only Keto Diet Grocery List You Need
Week:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal 7
Totals
Weekly meal log sheet
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