Please note that i am not a nutritionist, just a girl who is passionate about losing weight and becoming healthy. My meals are based on my personal research so i advice you consult with your doctor or nutritionist before embarking on this challenge with me. However i assure you that there are so many health benefits associated with eliminating grains and processed sugar from your diet. Google is your friend. :)
Now to the challenge!
DO NOT EAT THE FOLLOWING
STARCH IN ALL FORMS- This includes rice, pasta, noodles(except plant noodles like the bare naked noodles or zero noodles) yam, semolina, poundo yam, wheat, sweet potatoes, irish potatoes, french fries,potato crisps, all breads including tortilla wraps and pitta bread etc.
GRAINS- Oats, muesli, granola, all types of breakfast cereals, rice, beans, quinoa, bulgur, couccous, corn, millet, barley, rye, spelt, sorghum,wheat, wild rice, anything with "low carb" written on it , all types of flour etc
SUGAR- All soda or soft drinks (including coke zero or diet coke/pepsi), sports drinks, juice in cartons, all liquids in a can with artificial sweetener and preservatives, cakes and all forms of pastries, ice cream etc
MARGARINE - Not same as butter but an industrial imitation of it. E.g Blue band
ALCOHOL- All forms of beer, spirits,wine etc
WHAT IS ALLOWED?
Protein: Whole eggs (boiled , fried or omelettes) , fatty fish ( Mackerel, salmon, sardines, catfish, herring etc) , sea food (mussels, lobsters, oysters, shrimps etc) , all types of meat (pork, beef, chicken,turkey, bacon sausages etc)
Healthy fats: Virgin Coconut oil, extra virgin olive oil, palm oil, ghee, *butter, avocado, olives, cheese, seeds (flaxseed,sesame seeds, chia seeds, sunflower seeds, pumpkin seeds etc) , mayonnaise.
*Butter in Nigeria include these brands- President, kerrygold, Lupark, Anchor, Oldenburger. If this is too expensive, stick to coconut/olive oil.
Vegetables : I will be sticking mostly to vegetables that grow above the ground however feel free to eat whatever vegetables you fancy. They include - lettuce, spinach, Ugu (pumplin leaves) Nigerian green (note that this is not same as spinach), ewedu, mint leaves, parsley, okro, water-leaf, ukazi,scent leaf, curry leaf, zucchini, cucumber, all types of cabbage, mushrooms, pointy pepper, scotch bonnet, onions asparagus , brussels sprouts , green pepper, cauliflower etc
WATER - Still, sparkling or lemon/lime infused water. 3-4 litres a day
TEAS/COFFEE- Green tea, herbal teas, black coffee, raw cocoa ONLY. No hot chocolate please.
EAT THE FOLLOWING IN MODERATION
- Nuts
- Sweetener or stevia, agave nectar
- Dairy such as animal milk and greek yoghurt
- Fruits : Personally i wont be having any fruits during this challenge because i consider them high in sugar even though natural. However, you are free to have them in moderation and before 4pm.
- Dark chocolate (70-90% cocoa)
SAMPLE
MEAL PLAN
BREAKFAST
|
LUNCH
|
DINNER
|
|
DAY 1
|
3 Eggs (boiled or fried) with a
cup of green tea/ coffee/almond milk
|
Grilled or fried chicken with
salad
OR
Vegetable soup with lots of
fish and meat ONLY (no swallow)
|
Fried or grilled fish with sauteed green beans
OR
A lettuce wrap |
DAY 2
|
2 Sausages, 2 eggs + green
tea/coffee
OR Smoothie |
Avocado salad
|
Fish/goat meat pepper soup
OR
Chicken Stir fry
(*Make enough for 2 days)
|
DAY 3
|
½ Avocado and vegetable omelette
OR
Chia seed pudding
|
Left over of your fish pepper
soup OR chicken stir fry
OR grilled chicken
|
Shrimp salad
OR zero noodles/zuchinni noodles and meatballs
OR
Cauliflower rice OR
Seafood okra (no swallow)
|
*in-between you can
snack on some nuts or low carb fruits or vegetables *Aim for a minimum of 2-3 litres of water daily
This is just a small guide and not mandatory you follow it. I advise everyone to get creative in the kitchen and you will be shocked how much you won't miss those heavy carbs!
For nursing mothers who want to join this challenge, you are advised to increase your fruit intake to ensure you are getting enough carbs that you need but please consult your doctor/nutritionist first.
By the end the 21 days, you would have formed a healthy eating habit, trained your taste buds to dislike sugar and lost 3-6kg but only if you are faithful to the plan! Also , do not forget to exercise at least 30mins a day for maximum effect.
.** Please ensure you weigh yourself at the start and once every week during the challenge. Take measurements of different parts of your body too to keep track of your progress.
For nursing mothers who want to join this challenge, you are advised to increase your fruit intake to ensure you are getting enough carbs that you need but please consult your doctor/nutritionist first.
By the end the 21 days, you would have formed a healthy eating habit, trained your taste buds to dislike sugar and lost 3-6kg but only if you are faithful to the plan! Also , do not forget to exercise at least 30mins a day for maximum effect.
.** Please ensure you weigh yourself at the start and once every week during the challenge. Take measurements of different parts of your body too to keep track of your progress.
** You can follow my journey on instagram (@ella_az) for daily motivation, meal ideas, and how i deal with my struggles
