The holiday season it’s not so far and perhaps you can’t help yourself but to overindulge in the holiday feasts. You might be feeling tired and bloated due to the excess amount of sugar, refined carbs, salt and alcohol consumption.
Excess amount of refined sugar causes spikes in our blood sugar level which means more cravings for sugary food.
Excess amount of salt causes puffiness and water retention.
Excess amount of alcohol causes dehydration.
You need a detox plan to reduce bloating
So it’s important for us to cleanse our body from all the toxins that have been built up over the past week from holiday abuse. We will not be doing any extreme detox, but we will be eating light and clean for the next 3 days.
The benefits of this 3-day diet are:
- release water retension;
- reduce bloating;
- rebalance blood sugar level;
- recharge energy and metabolism.
So let’s see what you can drink for the next 3 days if you want to reduce bloating:
- water of course;
- green tea;
- raw apple cider vinegar.
Before you have your breakfast start your morning by drinking half of liter of water. Throughout the day you can either drink one of these 3 drinks or combine them. Green tea and apple cider vinegar help to ease digestion and to remove toxins from the body at a faster rate. Drink at least 8-10 cups (2-2.5L) a day.
As for our breakfast we want to be high in fiber. I love eating oatmeal peanut butter for breakfast. To make this, cook 40g of oatmeal with 100ml of water and 100ml of milk. Once it is cooked mix one tablespoon of peanut butter in.
Drinking milk can cause bloateness and discomfort so opt for soya, almond or rice based milk. Or just cook your oatmeal with water.
Oatmeal is very high in fiber and is a natural diuretic which helps to release excess water in our body. Peanut butter is your healthy fat and it promotes healthy digestion.
As for our lunch we need to keep it light by having soup based meal. I love eating “Chickpeas, Carrots and Onion Soup”. It is really simple to make so the ingredients we need are:
- 200g of carrots chopped into cubes (82 Cals);
- one whole onion, diced (44 Cals);
- 2 cups (500 ml) of chicken/vegetable stock (35 Cals);
- half can of chickpeas. washed and drained (131 Cals);
- one teaspoon of olive oil (40 Cals);
- a handful of fresh/frozen parsley (optional).
1. Heat olive oil over medium-high heat.
2. Add onions and carrots, lightly stir-fry until fragrant.
3. Add chicken/vegetable stock and bring to a boil.
4. Cook the carrots for 15-20 minutes until very tender, stir occassionally.
5. Remove the pot from heat and puree the carrots until smooth.
6. Bring the pot back to a boil under low heat.
7. Add the chickpeas and parsley.
8. Allow all the ingredients to simmer for another 5 minutes and serve.
This recipe to reduce bloating has under 350 calories. You’re getting the fiber from the carrots, protein from the chickpeas and healthy fat from the olive oil. Having soup for your lunch will make it easy for your body to digest and it will allow your stomach to have a break from the holiday abuse.
For dinner we want to pack on more fiber and also on lean protein. What I want to share with you is a “Salmon Red Cabbage Salad” recipe which contains under 350 calories. The ingredients you need are:
- 2 cups/150g of red cabbage, sredded (47 Cals);
- 85g of salmon (or chicken breast), baked (145 Cals);
- 2 teaspoons of olive oil (80 Cals);
- half of tablespoon of mixed seeds (44 Cals).
All you have to do is to toss the red cabbage with mixed seeds and olive oil. Put the baked salmon on top. You’re getting:
- fiber from the red cabbage;
- healthy fat from the mixed seeds, olive oil and omega 3 from the salmon;
- protein from the salmon.
We want to pack a lot more vegetables in our diet to rebalance our blood sugar level and to get rid of all the toxins. We will make a green smoothie from only 4 ingredients:
- choose your green vegetable: kale, broccolli, cabbage, spinach, zucchini or sprouts.
- choose your liquid: water, soya milk, almond milk, sosonut milk.
- choose your fruit/vegetable: tomato, carrots, apple, pumpkin, banana, berries.
- choose your add-ons: protein powfer, cinamon, goji berries, flax meal.
I personaly love this under 350 calories combination:
- 150g frozen spinach (35 Cals);
- 150g bananas (133 Cals);
- 100ml soya milk (50 Cals) and 100ml of water;
- one tablespoon of goji berries (23 Cals).
Blend it up to make 2 cups (500ml) of green smoothie. Have this for your snack twice a day.
You can use this detox plan to reduce bloating for one or two days if ever you find yourself overindulging on certain occasions. But this should not be your reason to constantly overeat and then detox the next day.Be kind to your body and stay fit!
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