WEEK 1: The 4-4-12 (4S) Detox and Cleanse Nutrition Refueling Strategy
- Jul 6, 2024
- 3 min read
The main purpose of the nutrition approach is to eat real, whole and natural clean foods which will shrink your stomach (midsection). We are avoiding or limiting foods which can cause bloating of all kind like gas-bloat, liquid-bloat, menstrual-bloat, inflammation related bloat, acid reflux bloat, lactose intolerance related bloat, and constipation or waste related bloat.
VIDEO OVERVIEW
BENEFITS
* We are intentionally avoiding alcohol, caffeine, processed foods, salts and most of the foods which are not listed because they may cause or lead to bloating.
* The Refueling Strategy is to help eliminate cravings, stress and binge eating moments.
* The Meal Types will…
(1) Improve Digestion,
(2) Promote Detoxification,
(3) Move you towards achieving your fat, weight and inches goals while also building, toning and sculpting more lean muscle and
(4) Extract more energy & nutrition on purpose.
THE 4’S – SMOOTHIE, SALAD, SOUP & SHAKE MEALS
Meal 1: Smoothie – Detox Smoothie, Multi-Vitamin & Omega 3 Fatty Acid
Meal 2: Salad – Raw Vegetables.
Meal 3: Soup – Cooked Vegetables
Meal 4: Shake (20g of protein powder), Omega 3 Fatty Acid
THE NUTRITION REFUELING STRATEGY
We will use The 4-4-12 Nutrition Refueling Strategy where you consume 3 meals (Smoothie, Salad, Soup) every 4 hours with one 20g Protein Shake then 12 hours of daily Intermittent Fasting.
NOTE: This is your nutrition playground. So use it to play, explore, plan, prepare, experiment and discover NEW & IMPROVED meal combinations.
CHOOSE A REFUELING SCHEDULE!
Consume 10 to 16 ounces of water approximately 30-minutes before and 30 minutes after each schedule meal.
MEAL SCHEDULE (A)
Meal 1: 05:00am
Meal 2: 09:00am
Meal 3: 01:00pm
Meal 4: 05:00pm
Fast for 12 hours (5:00pm to 5:00am)
MEAL SCHEDULE (B)
Meal 1: 06:00am
Meal 2: 10:00am
Meal 3: 02:00pm
Meal 4: 06:00pm
Fast for 12 hours (6:00pm to 6:00am)
MEAL SCHEDULE (C)
Meal 1: 07:00am
Meal 2: 11:00am
Meal 3: 03:00pm
Meal 4: 07:00pm
Fast for 12 hours (7:00pm to 7:00am)
MEAL SCHEDULE (D)
Meal 1: 08:00am
Meal 2: 12:00pm
Meal 3: 04:00pm
Meal 4: 08:00pm
Fast for 12 hours (8:00pm to 8:00am)
MEAL SCHEDULE (E)
Meal 1: 09:00am
Meal 2: 01:00pm
Meal 3: 05:00pm
Meal 4: 09:00pm
Fast for 12 hours (9:00pm to 9:00am)
THE 4’S – SMOOTHIE, SALAD, SOUP & SHAKE MEALS
Meal 1: Smoothie – Detox Smoothie, Multi-Vitamin & Omega 3 Fatty Acid Fish Oil
Meal 2: Salad – Raw Vegetables
Meal 3: Soup – Cooked Vegetables
Meal 4: Shake (20g of protein powder), Omega 3 Fatty Acid Fish Oil
RECIPES FOR THIS WEEK
RECIPE 01: M-Wiggles Detox Blend 01-Granny
RECIPE 02: Basic Salad 01
RECIPE 03: Basic ACV Salad Dressing
RECIPE 04: Pinto Bean Tomato Veggie Soup
YOU HAVE 22 MEALS
Drop the Salad & Soup on Day 1 (Sunday), Day 3 (Tuesday) and Day 6 (Friday) of each Week.
NOTE: You will have a Weight Check on Days 4 (Wednesday) and Day 7 (Saturday) of each Week.
7 Smoothies
4 Salads
4 Soups
7 Protein Shakes
THE 4-4-12 NUTRITION REFUELING STRATEGY WITH STRATEGIC FASTING ON DAYS 1, 3 & 6 OF EACH WEEK
DAY 1: Smoothie & Shake
DAY 2: Smoothie, Salad, Soup & Shake
DAY 3: Smoothie & Shake
DAY 4: Smoothie, Salad, Soup & Shake
DAY 5: Smoothie, Salad, Soup & Shake
DAY 6: Smoothie & Shake
DAY 7: Smoothie, Salad, Soup & Shake
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