4 Day Cleanse

cleanse

Happy Monday friends! I hope you’re ready to kick Monday in the rear and keep that positive momentum going throughout the week. Buds are budding, flowers blooming, and warm weather on the horizon. Spring is the perfect time to cleanse your body, mind, and spirit. So to honor myself and rid it of the toxins I’ve likely accumulated from the long winter, I’m doing a 4-day kick-start cleanse.

I’ve done this cleanse before, and will tell you exactly how to do it and where to find more information so you can always have this effective method of healthy eating at your fingertips. It’s gentle, and fantastic for beginners or those who have never tried a cleanse before. Disclaimer: you WILL be hungry. But if you space out the allotted foods throughout the day and drink a massive amount of water, you’ll do great and 4 days will go by in a flash.

Credit: I found this cleanse in a book by Dr. Ian Smith (you may remember him from the TV show Celebrity Fit Club) called The 4 Day Diet. He calls it the “Induction Phase” in his book, which you can find on Amazon or at your local bookstore. The first time I tried this cleanse, I lost 8 pounds in 4 days and felt brand new. It really works if you follow it precisely. This time, I will be making some slight modifications, and will let you know the result of those adjustments and whether it’s as effective.
4daydiet

DAY 1
-2 cups of coffee. Limit sugar to 1 packet and cream or milk to 1 tsp per cup
-2 cups of raw or cooked green leafy vegetables (i.e. spinach, kale, collard greens, Swiss chard)
-1 cup of freshly squeezed lemonade with no more than 1 tbsp sugar
-1 tbsp psyllium husk powder*
-4 servings of fruit (1 apple, 1 banana, ½ cup berries all count as 1 serving)
-One 6-oz low-fat or fat-free yogurt
-1 medium-size green salad (about 2 cups – veggies only) with 3 tbsp low-fat dressing
-1 cup of cooked beans (chickpeas, lentils, etc.)
-1 ½ cup of cooked brown rice (measured after cooking)
Unlimited water or seltzer. Be sure to drink 1 cup before each meal
Exercise – 40 minutes of cardio (can break up if needed with a 20 min session in am and 20 min session in pm)

DAY 2
-2 cups coffee
-2 scrambled eggs or egg whites (can add ¼ cup veggies if you want)
-1 cup of freshly squeezed juice (I substitute Naked juice I got at the grocery store since I don’t have a fancy juicer…sad face)
-3 servings of fruit
-1 large-size (3 cups) green garden salad with 3 tbsp low-fat dressing
-2 cups of green leafy vegetables
-1 cup of vegetable juice from the cooked vegetables
-1 cup of cooked brown rice
Exercise – 40 minutes of cardio

DAY 3
-2 cups of coffee
-One 6-oz low-fat or fat-free yogurt
-3 servings of fruit
-2 cups of green leafy vegetables
-1 cup of freshly squeezed lemonade
-1 tbsp psyllium powder
-1 medium-size green garden salad with 3 tbsp low-fat dressing
-1 cup of cooked beans, chickpeas, lentils, etc
-1 cup cabbage soup**
-Unlimited water or seltzer. Drink one cup before each meal.
Exercise – 40 minutes of cardio

DAY 4
Unlimited fruit of any kind
-1 cup of green tea or regular tea
-1 large-size (3 cups) green garden salad; add garlic, and 3 oz. of walnuts, cashews, almonds, or sunflower seeds; also 3 tbsp low-fat dressing
-1 cup of freshly squeezed carrot juice (can substitute pear, apple, or orange juice)
-1 tbsp psyllium husk powder
-2 cups of cooked brown rice
-1 cup of cabbage soup**
-2 servings of cooked or raw vegetables
Unlimited water or seltzer.
Exercise – Rest Day

*Psyllium husk powder can be found at Vitamin Shoppe. It can be mixed with water or lemonade. I recommend trying to get psyllium-enriched cereal instead. I believe Whole Foods carries it. I personally hate the powder version, it can kind of be difficult to get down just because of the texture. But it definitely works and is known to mop up and remove toxins in the body.
**Cabbage Soup:
1 tbsp oil 3 medium carrots, sliced
2 medium onions, diced 1 ham hock (can omit if vegetarian)
1 medium green cabbage, shredded 3 tbsp wine vinegar
1 ¼ quart chicken broth ½ tsp sage
3 small potatoes, cubed ½ tsp thyme
In a large pot, heat the oil and cook the onions until softened. Add the cabbage and cook, stirring occasionally, about 15 minutes. Add the chicken broth, potatoes, carrots, ham hock, vinegar, sage, and thyme. Cover and simmer for 50 minutes. Remove from heat and add salt and pepper as desired.

So there you have it. The 4-Day Cleanse. I will let you know how it goes…wish me luck!!

4 thoughts on “4 Day Cleanse

  1. I wish you luck, I have never been able to do the cleanse you buy at the health food store, I have allergies, yours cleanse looks pretty natural. I did not know what the psyllium powder was, I will check it out. Have a great day, let me know how you did.

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