The Clean Program is a 21-day detox diet that was planned by Dr.Alejandro Junger, a New York City cardiologist, and leader in the area of integrative practice of medicine.
Junger developed his program to treat chronic symptoms such as irritable bowel syndrome, allergies, headaches, depression, fatigue, increased weight, and insomnia. He says these troubles are due to a build up of toxins and that his plan addresses this element so as to restore the optimal functioning of the body.
Clean Diet Basics
The Clean Program helps to reestablish the power of the body to heal itself by several methods.
For each day of the 21-day program you will start with a liquid meal for breakfast, continue onto a solid meal for lunch and finish with a liquid meal for dinner. A special meal replacement shake is recommended for the liquid meals, nonetheless, it is possible to replace this with fresh juices and soups or blended smoothies if desired.
Junger says that there is an option to switch dinner and lunch so that you have a solid meal in the evening, nevertheless, this will result in less efficient detoxification so should preferably only be done occasionally.
Dieters are also advised to make sure there is a twelve-hour window between the last meal of one day and breakfast the coming day because this gives your digestive system a rest and raises the detox process.
There are three central pillars of the Clean program:
1) REMOVE toxins:
Avoid processed food.
Buy organic when possible.
Remove bad bacteria in your digestive system.
2) RESTORE what is lacking:
Consume nutrient-rich foods (vegetables, fruits, nuts, seeds, legumes).
Use supplements to boost availability of depleted nutrients.
Get 15 minutes of sunlight exposure each day to ensure better levels of vitamin D for bone strength and protection from cancer and depression.
3) REJUVENATE your life:
Make time for “detox-enhancing” habits such as saunas, massage, and skin brushing.
Meditate, even if for only five minutes a day.
Dieters are told that they should have a bowel movement every day and if this does not occur spontaneously then they should take a laxative. Colon Cleanses are also encouraged and can be undertaken on a daily basis if desired.
Mango, pineapple, raspberries, blueberries, apples, watermelon, leafy green vegetables, zucchini, cucumber, carrot, butternut squash, broccoli, asparagus, rice milk, almond milk, brown rice, millet, quinoa, lentils, beans, raw nuts, cold pressed oils, agave nectar, cold water fish, wild game, lean lamb, duck, chicken, turkey, herbs and spices, green tea.
Sample Diet Plan
Kale pineapple and chia smoothie
Warm salmon and asparagus salad with pesto
Blueberries, raspberries and cucumber
Butternut squash bisque
Dieters are advised to increase their daily lifestyle activity by walking as much as possible and taking the stairs instead of the lift, for example. More deliberate exercise activities are encouraged but are not an essential part of the program.