Pollution, super-industrialized foods (laden with dyes and preservatives), pesticides and even makeup contribute to the accumulation of toxins in our organism. “In excess, these harmful substances make the metabolism slow, which results in weight gain”, says nutroendocrinologist Thaisa Albanesi, physician responsible for the Wellness and Health Center Buddha Spa, in São Paulo. Losing weight is also more difficult. The Clean Diet suggests a general cleaning so that you eliminate the toxins and reestablish the rhythm of the
metabolism in three weeks. Created by the Uruguayan cardiologist Alejandro Junger, who lives in New York, it is a program that is also good for the skin and increases vigor. They even say that it conquered celebrities such as actresses Demi Moore It is Gwyneth Paltrow.
How it works: in the first phase, Elimination, it excludes all industrialized products and ingredients with allergenic potential (gluten and lactose, in addition to grains and legumes). “The result is guaranteed, but I think it’s a bit radical. So much so that Junger keeps his patients hosted at a medical spa at this stage of the diet”, says Thaisa, who met the cardiologist and the principles of the Clean Diet in a specialization course in the United States. To this day, she uses the base of the program in her office, but in a less restrictive version adapted to the Brazilian palate, as you can find here. Other modifications in relation to the original diet: two solid meals (Junger allows only one), with beans and brown rice. “Even so, the results are excellent – you can lose 5 kilos – and the diet is more pleasurable.” After that, comes the Reintroduction phase, when the forbidden foods in the detox return to the menu. That is, only those that do not alter the proper functioning of your organism (little by little, you will know how to identify these allies). The next step? Maintain a “clean” diet, always with a greater amount of fresh and natural foods and less of industrialized ones.
Almost all processed foods are left out of the Elimination phase, such as biscuits, snacks, sweets, sauces, sugary breakfast cereals, artificial sweeteners, hamburgers and sausages, in addition to:
Drinks. Artificial and sugary juices, soda, beer (or any other alcoholic beverage) and coffee.
Dairy. Cheese, yogurt, milk and other derivatives. grains. Soy, corn, wheat and other gluten-containing grains.
At all stages are allowed: Greens and vegetables. All types (except potatoes), preferably organic.
lean proteins. Free-range eggs, fish, poultry (chicken, duck and turkey) and low-fat red meat, peas, chickpeas, lentils, quinoa, spirulina (seaweed) and tofu.
Good fats. Seeds (pumpkin, sunflower, sesame), nuts (almonds, Brazil nuts and cashews, macadamia, walnuts, pecans and pistachios), avocado, extra virgin olive oil and coconut oils, and linseed and chia seeds.
Drinks. Vegetable milk (almond, hazelnut and coconut), natural juices (especially green ones), herbal teas and coconut water.
Spice. Vinegar, pepper (red and black), fresh and dried herbs, unsweetened cocoa, mustard and miso (fermented soybean paste). To sweeten, use only stevia, honey or coconut sugar.
Elimination (phase 1)
Three weeks with juice and clean shake for breakfast. Omega-3 and probiotic capsules improve gut health (important in detox) but are optional
In this 21-day phase, the menu includes only two solid meals (lunch and dinner). Breakfast consists of a juice or shake with the nutrients you need to start your day off right. Drinks have the function of eliminating excess toxins and improving gut health by activating metabolism. To speed up this process, Thaisa Albanesi also recommends water with lemon and a sachet of probiotics while still fasting, in addition to omega-3 (1 gram capsule) at lunch and dinner.
The Elimination phase does not include snacks between meals. “A period of fasting (five hours maximum!) is welcome to regenerate the intestinal mucosa, reducing inflammation caused by toxins. It is also a chance for the organism to use the stored fat as a source of energy”, says Thaisa. But that’s fine if you prefer to keep them at this stage. Suggestions: 5 walnuts, 2 Brazil nuts or 6 cashew nuts, 6 almonds, 1 col. (soup) of sunflower seeds or 1 cup (200 ml) of coconut water.
15 MINUTES BEFORE BREAKFAST
1 glass (200 ml) of warm water with the juice of 1/2 a lemon + 1 sachet of probiotics (available at pharmacies)
Option 1: 1 omega-3 capsule (available in pharmacies) + 1 clean juice
Option 2: 1 omega-3 capsule + shake clean 1 or 2
Option 3: 1 omega-3 capsule + clean 2 juice
Option 1: 1 omega-3 capsule + dark green leaf salad (watercress, red lettuce, arugula, endive) at will + 1 col. (soup) of quinoa with broccoli + 1 fillet (120 g) of grilled chicken with mustard sauce + 1 roasted apple sprinkled with cinnamon
Option 2: 1 omega-3 capsule + tuna salad (or roasted fish fillet in chips) + 2 tbsp. (soup) steamed vegetables (fresh peas, carrots, beets) (or cooked lentils) + 1 tbsp. (soup) of brown rice + 1/2 ladle of beans + 1 slice of pineapple with mint
Option 3: 1 omega-3 capsule + dark green leaf salad at will + 1 col. (soup) of chickpeas (or brown rice) + 2 slices (120 g) of roast turkey (or chicken) + up to 3 squares of 70% cocoa chocolate
TO HAVE LUNCH
Option 1: 1 omega-3 capsule + 1 fillet (150 g) of fish with mushroom + vegetable mix (pumpkin, zucchini, eggplant) roasted with tomato and onion at will + cocoa mousse: 2 col. (soup) of avocado beaten with 1 col. (soup) cocoa powder, 4 col. (soup) vegetable milk (almond or coconut) and stevia to taste
Option 2: 1 omega-3 capsule + dark green leaf salad at will + 3 col. (soup) of quinoa tabbouleh (quinoa with chopped parsley, onion and tomato) + omelette (made with 2 eggs and spinach) + 1/2 chopped apple with 1 tbsp. (dessert) of peanut butter (or tahini) sweetened with stevia
Option 3: 1 omega-3 capsule + arugula and avocado salad with steamed broccoli and green beans + 1 fillet (1200 g) of grilled lean red meat + 2 small squares of 70% cocoa chocolate
Option 1: 1 glass (200 ml) of vegetable milk (almond, quinoa, rice or coconut) mixed with 1 tbsp. (soup) cocoa powder and stevia (optional)
Option 2: 2 col. (soup) mashed avocado with 1 col. (dessert) unsweetened peanut butter and stevia (optional)
Option3: Chestnut shake: mix 1 cup (150 ml) of vegetable milk (almond or coconut) with 1 tbsp. (dessert) cocoa powder, 2 walnuts (or 1 tbsp/tea of coconut oil) and 2 dates (or stevia)
Drinks: drink plenty of water during the day, but avoid liquids during the meal (right after, drink a digestive tea at the most: green, white, mint or chamomile. Don’t you run out of coffee? Reduce a little per day.
Seasoning for salads: vinegar or balsamic vinegar at will, 1 tbsp. (tea) of extra virgin olive oil and little salt.
Reintroduction (phase 2)
This step can last seven days or longer, depending on the food groups suspected of harming your metabolism. They must be tested in isolation, so you can find out what you can eat forever without fear of getting fat again.
After the first phase, the cleaning phase, the Reintroduction begins, when breakfast also includes solid foods, along with juice or clean shake. Do it little by little: choose a food group every two days – milk, cheese and derivatives, for example – and pay attention to your body’s signals. Bad digestion, lazy intestines, gases, stuffing and bloating are proof that the food being tested can harm your metabolism and favor weight gain. To better understand these changes, the Clean program suggests that you consume the suspect food for two days and rest for another two. The goal is for you to identify what you can (or can’t) keep on your menu forever without getting fat again.
15 MINUTES BEFORE BREAKFAST
1 glass (150 ml) of warm water with the juice of 1/2 lemon + 1 sachet of probiotics
Option 1: 1 omega-3 capsule + shake clean 1 or 2 + 1 chopped fruit with 1 teaspoon of flaxseed and cinnamon
Option 2: 1 omega-3 capsule + 1 cup (200 ml) coconut water (or herbal tea at will) + Chia flan: 1/2 cup. (tea) vegetable milk (almond or coconut) with 1 col. (soup) of chia and chopped fruits (mix the night before). Sprinkle with nuts and cinnamon powder
Option 3: 1 omega-3 capsule + 1 or 2 clean juice + 1 tapioca with chickpea paste (or tofu) with 1 drizzle of olive oil
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