Step 1 (week 1)
Consume 2.7-3.7L of water daily (up to a gallon!)
Avoid juice or alcohol. Replace juice for blended fruits and vegetable drinks. Replace whole milk for Almond milk or low-fat milk. To build consistency, I bought a 1 quart bottle of Poland Spring and refilled it 3-4 times daily!
The benefits of drinking gallon daily:
detox, replenish blood, glowing skin, hydration, fast metabolism and healthier systems overall ( especially digestive)
Step 2 (week 2)
Eat your last meal at 7:00 pm.
Organize your meals and snacks to ensure that your consume all of your daily nutrient intake by 7pm. If you work overnight, avoid eating 3 hours before bedtime. If you work in the day, I recommend the following time schedule for your meals:
snack 9-12pm (optional)
snack 3-5pm (optional)
Read a book and get some rest.
Step 3 (week 3)
Avoid simple carbs. Only consume complex carbs.
In other words, exchange white foods and processed foods for whole grains and more vegetables.
Simple carbs include: white rice, white bread, mash potatoes, crackers, cookies, cereal, mayonnaise, etc.) Stick to vegetables, fruits, and proteins. Replace rice and pasta for beans, lentils, potatoes, or quinoa.
Step 4 (week 4)
Curb Your Appetite By Replacing One Meal with a Protein Shake or Supplement
Replace one of your meals (preferably breakfast) with a natural juice, protein shake, or meal replacement supplement.
Do this for 3 days in the week (preferably Monday, Wednesday, and Friday).
View my natural juice recipes here!
Step 5 (week 5)
Build Strength & Burn Fat Right At Home!
This week you will start engage in at-home workouts. Schedule a consultation to learn more about our live online training sessions. A Certified Personal Trainer will show you how to exercise for 30 minutes at home! Find out how you can find fitness motivation right in your living room, kitchen, or bedroom! The sessions include 10 minutes of cardiovascular routine, 10 minutes strength training, and 10 minutes of yogalites. Learn How You Can Book Your Session Now and end the challenge feeling more energized and look leaner!
Disclaimer: Please consult your physician before starting any diet program. Commit at your own risk.
Monique is a teacher, entrepreneur, mother, and writer. She wears multiple hats due to her mission - living her best life unapologetically as if every day is her last day. She aspires to help all people with personal development and their health and fitness journey.