In this 4th of our 6-part review of the Dr Junger Clean Program we give tips on how to prepare for the 21 Day Cleanse Diet, and 6 hints on what to do afterwards.
The 21 day cleanse diet program was authored by renowned physician and researcher Dr Junger who has received quite a bit of attention from consumers, as well as from health professionals, as it presents a number of potential benefits that many are seeking.
Also known as the Junger clean program, those who have yet to decide whether this program can be of any benefit to them should take a closer look at what this detox diet plan entails. The guide provides an overview of the entire process, and includes details on what one can expect to go through during the cleanse.
1. The Pre-Cleanse Phase
For 3 days prior to starting the cleanse diet, it is recommended that you eat 3 solid meals each day (breakfast, lunch, and dinner). This is a rather important step because it allows the body to ease into the program and this will help in avoiding any shock that might make things difficult in the next phase. There are a few things to remember for the pre-cleanse phase, among them are the following:
Cut Out or Cut Back on Processed Foods
Preparing the body for a 21-day cleanse entails having to give up as much unhealthy foods as possible. Such items as processed meat, fast food, and chips need to be off the menu for the 3 days of cleanse preparation. Eating these things will make it harder for the body to adapt to the cleanse, and might even cause serious problems during the process.
Avoid Alcohol and Coffee
The point of cleansing is to rid the body of toxic substances and anything else that may cause harm to one’s internal system. To make the transition a lot easier, alcohol and coffee must be avoided. Caffeinated and carbonated beverages are also on the not-to-consume list because they also contain a lot of toxic substances. For the 3 days prior to the cleanse, it is best to only drink water, fruit juices, and decaf tea.
Prepare Meals Based on the Cleanse Diet Recipe guide
Since you have already committed to the cleansing program, it would be a good idea to prepare meals based on the recipes provided in the Clean Diet Recipe guide. You still get the required nutritional content minus all the extra calories that usually come with your regular meals.
2. The Cleanse Phase
This 21-day process is the heart of the program, and by far is the most challenging part of the process. It follows a very stringent regimen that includes the intake of Clean Shake (proprietary recipe), probiotics, and supplements, and meals based on the recipe book all of which are included in the Clean Program Package.
One of the things that make the Clean Program popular among diet novices is the fact that it is very easy to follow. The basic structure of this diet goes this way:
- Breakfast: Clean Shake + 1 Packet of Supplements + 1 Packet of Probiotics
- Lunch: Cleanse Diet Meal + Clean Shake + 1 Packet of Supplements+ 1 Packet of Probiotics
- Dinner: Clean Shake + 1 Packet of Supplements
Even people who have never heard of cleansing or following a detox diet plan will be able to follow these simple steps, which makes the Clean Program so ideal for first timers.
Tips on How to Keep up With the 21-Day Cleanse
Naturally, this diet will not always be a walk in the park. In order to make it to the 21 days, there will be times when it becomes challenging to even get through an entire day with just shakes and one full meal at lunchtime.
Observe Regular Bowel Movements
Cleansing the body means getting rid of solid waste, which is expelled through bowel movements. This habit should be part of one’s daily routine in order for the cleanse to gain any desirable results. To ensure regular bowel movements (preferably before 10 in the morning), it is necessary to stay amply hydrated and increase one’s consumption of high fiber foods (leafy greens and fruits).
In addition, it would also be advisable to keep active, ie do light exercises such as walking, stretching, or doing certain yoga poses. Physical activity always hastens bowel movement and reduces the stress on the excretory system.
12 Hour Window
Allowing 12 hours in between a full cycle of food consumption (or in this case the consumption of breakfast Clean Shake) allows the body to stabilize its cleansing clock. The body will eventually get used to the 12 hour window in which it stops digestion altogether and starts the cleansing process. Once the body makes a habit of this, cleansing would become a natural part of the daily biological process.
3. The Reintroduction Phase
After the intensive 21-day cleanse, the body will slowly revert back to its former routine. However, since the system has just been put through the wringer due to the stringent nature of the detox regimen, it becomes necessary to ease into the next phase.
The reintroduction phase lasts for 7 days, in which the body slowly adapts to the concept of solid food consumption. During this time, you will be allowed to eat solid foods, except for those under the toxic triggers category.
While toxic triggers are different for every person, and are best identified by observing your body’s reaction to certain food, common toxic triggers include the following: dairy and eggs, wheat and gluten, red meat (particularly fatty meat), soy and soy products, maize and corn, and processed sugar.
The reintroduction phase involves getting the body used to food products that are considered hard to process, such as gluten and dairy. The consumption of these items are properly scheduled in order to avoid any untoward effects, ie irritated bowels, indigestion, etc.
In a nutshell, the reintroduction phase is comprised of these steps:
- Step One: Consumption of gluten 2-3 times per day for the first 2 days after the cleanse
- Step Two: Recording one’s reaction to gluten in a diet journal or diary. This is important since the body might have slight adverse reactions to gluten after undergoing such an intensive detox. Things to watch out for include changes in mood, behaviour, energy level, and skin breakouts.
- Step Three: Eating from the Cleanse Diet for 2 more days
- Step Four: Eating dairy 2-3 times a day for another 2 days. Tip: Go with soft, mild, and young cheeses since they are easier on the stomach.
- Step Five: Review your journal input. Reflection is a very important part of the reintroduction phase as it keeps you focused on your goals.
- Step Six: Remove and Rotate. Based on your reaction to dairy and gluten, you can either cut back or cut out such food items from your diet.
Having a clear picture of what the Clean Program is all about will make it easier for people to convince themselves that they can in fact go through with this detox diet. It may not be easy at first but everything you need to motivate yourself will be provided in the program.
This program was designed to care for people while they are undergoing physical transformation – there is no room for failure because the Dr Alejandro Junger Clean program is entirely goal oriented.
Other Parts of this 6-Part in-depth review of the Clean Program include:
- Part 1: A quick summary of the Clean Program
- Part 2: The core of this Clean Program Review: what are the six key elements that makes the program so special
- Part 3: The 5 steps of the 21 Day Elimination Diet and its benefits
- Part 5: Which foods to include and which to avoid while on the 21 Day Detox Diet Plan
- Part 6: In this last of our 6-part in-depth review of the Clean Cleanse Program we have 10 helpful hints on managing emotions to make sure you can stay on the Program
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Further reading
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