Cleansing Guide - Tips - Be Well by Dr. Frank Lipman

MAKE THE MOST OF YOUR CLEANSE

PLAN AHEAD: Before you start the Cleanse, download our shopping list and hit the grocery store; clear your pantry of unhealthy foods; make a plan of what you're going to eat a few days at a time; and have a few Cleanse-friendly snacks on hand. (For inspiration about meals and snacks, see our Recipes section.)

Stay hydrated: Start your day with a glass of filtered water with the juice of half a lemon. Drink lots of water throughout the day to flush your system and support your detoxification process.

Time your meals: Eat lunch regularly and dinner early.

CALORIES AND PORTION SIZE: Avoid obsessing over calories, instead, focus on the quality of your food - it's hard to overeat when you are focusing on foods like high-quality protein, leafy greens, and complex, non-starchy carbohydrates - but when it doubt, use your hands as a guide:

  • Salads - about the size of two open hands
  • Vegetables - about the size of one open hand
  • High-quality carbohydrate such as a sweet potato - about the size of your fist
  • High-quality protein - about the size of your palm

Eat until you're 80 percent full: It takes your brain about 10 to 20 minutes to catch up to your stomach, so a good rule of thumb is to eat until you feel 80 percent full.

Be smart when you eat out: Home-cooked meals give you the most control over what you eat, but when you do eat out, choose restaurants that use natural whole foods and pastured poultry and/or grass-fed meats whenever possible.

Try to focus on nourishing salads with protein or simple entrees that include a protein and lots of veggies. Request a salad or an extra side of veggies as a substitute for potatoes or rice.

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