The 21-Day Real Food Challenge is a transformative program encouraging participants to exclusively consume whole, unprocessed foods for a period of 21 days. During this challenge, individuals commit to eliminating processed foods, additives, and artificial ingredients from their diet, focusing on nourishing their bodies with natural, nutrient-dense options. This challenge aims to reset eating habits, promote healthier choices, and enhance overall well-being through a three-week commitment to wholesome, real foods.
Why 21 days?
One of the biggest benefits of a 21-day challenge is that it is long enough to form a new habit, but short enough to be manageable and not overwhelming.
Commit to 21 days... you will be thankful..
❤️ EAT NUTRITIOUS FOOD:
Eat minimally processed, whole foods
Eat plenty of vegetables (the greener, the better) and protein
Eat a moderate amount of fruits, starches
Add healthy fat (avocados, olive oil, eggs, nuts, seeds)
❤️ AVOID PROCESSED FOOD:
Avoid alcohol and calorie-containing beverages (milk, soda, fruit juice...)
Avoid added sugar or artificial sweeteners (soda, diet soda, ketchup...)
Avoid processed grains (bread, pasta, cookies, cake, baked goods...)
❤️NUTRITION SUPPORT:
Stay hydrated by drinking mainly water with some tea, coffee,
Get organized - plan your meals and prep your food
Eat slowly for better digestion and fullness recognition
Use Mindfulness & Limit snacking
❤️ACTIVITY GOALS:
Complete two to three strength workouts per week
Complete two to three interval training sessions per week
Complete thirty minutes of low intensity activities most days (something you enjoy)
❤️LIFESTYLE:
Develop a sleep routine and get enough sleep
Take the time to relax and take care of your mental well-being
Benefits of the 21-Day Real Food Challenge
❤️Resetting Eating Habits: By eliminating processed foods, participants have the opportunity to reset their taste buds and establish a healthier relationship with food. You will avoid toxins & other additives that are causing your body harm
❤️Promoting Healthier Choices: The challenge serves as a guide for making informed food choices, leading to improved nutritional intake and overall well-being. It isn't a diet, it is a way of changing and adopting new eating habits
❤️Enhancing Energy Levels: Natural, nutrient-dense foods provide sustained energy, helping participants feel more alert and focused throughout the day.
❤️Supporting Digestive Health: Whole foods are rich in fiber, promoting a healthy digestive system and alleviating common digestive issues.
Takeaway for today
Your objective is to adhere to the plan as closely as possible for 21 days to attain optimal results!
Will you employ this exact strategy for the rest of your life, unchanged? Probably not. However, might you adopt a modified variation of this approach? I certainly hope so.
I label it a challenge for a reason, and it spans only 21 days. Do not entertain thoughts of giving up, and refrain from complaining about the perceived difficulty.
Eating healthily is not a Herculean task; it's a conscious choice. Confronting cancer is arduous. Losing a parent is challenging. Avoid complaining about the difficulty of eating healthily. As an adult, it's time to assume responsibility for your choices, whether they be good or bad.
Remember, you have only one body. Do not entertain thoughts of cheating, even if faced with a family reunion, a night out with friends, or a colleague bringing cookies to work. You are in control of what enters your mouth.
Yes, you may need to explain to friends and family what you are doing, and yes, they might perceive it as unconventional. Be prepared to convey that you abstain from unhealthy foods because they do not align with your body and your goals. Embrace the uniqueness, even if others find it peculiar.
Today's Actions:
✅Prepare for the 21 day Challenge
✅Commit to the 21 day challenge
✅Create a log or journal to track these 21 days
The premise of this strategy revolves around a concept called glycogen depletion.
GLYCOGEN DEPLETION
Glycogen is energy, in the form of carbohydrates, that is stored in our muscles and our liver. Studies show that when our body is low on glycogen, then our body will preferentially burn more fat. If we have lots of sugar floating around in our blood or the energy storage silos are full, our body will preferentially burn more carbohydrates because we have an abundance of them. So, how do we go about depleting glycogen? Really, there are two good ways:
Lower-Carb Diet
High-Intensity Exercise (Strength / Metabolic Sessions)
Time Restricted Eating (TRE)
Week 1 ~ 21 day reset detox macros:
Protein ~ Fat ~ Carbohydrates
It would be helpful to track your food intake for the first week to track you macros. Tracking apps: MyFitnessPal or Cronometer
Weight-Loss / Low Carb Macros:
Protein target .8 x lean body mass (protein is king, it will keep you feeling full and will ensure you don't lose muscle during your diet
Carbohydrates: limit to less than 50 per day, ideal target should be 20 grams per day to jump start your weight-loss effort
Fat: Don't fear healthy fats, I won't limit these with reduced carbohydrates but, don't add them unnecessarily. Healthy fats are Butter, fats from Animal protein, full dairy. Fats will keep you satisficed during the 21 days.
If you want me to run your personal macros, send me a text or message.
Disclaimer: This is not designed for the diagnosis, treatment, or prevention of diseases, and it should not be considered a substitute for seeking medical treatment or professional guidance. Before initiating any nutrition or physical activity program, it is essential to consult with your physician. The reader assumes sole responsibility for using this program, and the author bears no responsibility or liability for any harm or injury that may arise from the application of the information provided.
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