PROTEIN

FISH: Halibut, Cod, Salmon, Tuna, Shrimp, Tilapia,etc.

MEAT: Chicken breasts, Ground turkey, Ground beef, etc.

DAIRY: Egg whites, Greek yogurt, Cottage cheese, etc.

CARBOHYDRATES 

• Fruit

Orange, Pear, Apple, Blackberries, Dates, Plums, Grapes, Strawberries, Raspberries, Blackberries, Grapefruit, Guava, Nectarines, Peaches, Cherries, Plums, Bananas

• Vegetables

Red Potatoes, Sweet Potatoes, Spinach, Bell Peppers, Carrot, Tomatoes, Cucumber, Beets, Turnips, Radishes, Onion, Spring Onion, Garlic, Leek, Lettuce, Celery, Zucchini, Asparagus, Green Beans, Mushrooms, Peas, Savoy cabbage, Parsnip, Swiss chard, Broccoli, Cauliflower, Greens, Brussels sprouts, Beans, Cabbage, Artichokes

• Grains

Brown rice, Wheat, Oats, Barley, Quinoa, Farro

• Legumes

Beans, Lentils, Peas

FAT/OIL

Olives, Coconut, Grapeseed, Walnut, Almond, Hemp, Nuts (raw and unsalted), Cashews, Almonds, Nut butter (natural, no added sugar), Peanuts, Cashews, Almonds, Sunflower, Avocado 

EXTRAS

- Sauces or dressings with a maximum of 25 kcal

- Cooking spray for preparation

- Fresh lemon

COOKING METHODS

Opt for grilling, baking, steaming, or poaching rather than frying to keep meals healthy

AVOID

Refind grains, sugary snacks, and white bread, as they can spike blood sugar levels 

PORTIONS

Use 'The Plate Method'which is a visual and practical approach to portion control, primarily used to promote healthy eating habits. It involves dividing a plate into sections to guide the balance of food groups: typically, half of the plate is filled with non-starchy vegetables, one quarter with lean proteins, and the other quarter with whole grains or starchy foods. This method encourages mindful eating, helps manage portion sizes, and supports a well-rounded diet by emphasising a variety of nutrients in each meal. It is particularly useful for individuals looking to lose weight or maintain a healthy lifestyle.

Meals containing proteins, vegetables, and fats

• Salmon steak + green bean salad with walnut oil dressing
• Chicken breast + tomatoes and asparagus steamed with olive and sesame oil
• Omelette made from egg whites and spinach cooked in olive oil
• Scrambled tofu with spinach, cooked in olive oil (V)

Meals containing proteins, carbohydrates, and vegetables 

• Sweet potatoes with broccoli and cod baked in the oven in foil
• Chicken breasts steamed with quinoa and asparagus
• Mixed salad (lettuce, cucumber, tomatoes, beetroot...) with lentils and cottage cheese (V)
• Roasted parsnip and carrots with brown rice and a dressing of Greek yogurt (V)

Pairing carbohydrates with protein and healthy fats will help stabilize blood sugar levels and keep you feeling ful.

Why not keep a record of any changes you notice over the next five days? Below is a tool you can use to track these changes.

General well-being: Pay attention to your cravings throughout the day – do you want a snack, or are you excited about your next meal? How do you feel in terms of hunger and fullness before and during meals?

What about your energy levels? Do you feel more or less energetic during the day? It might also be helpful to track your mood. Has it changed from Day 1 to Day 5?

Physical changes: Do you feel less bloated in the evenings or after eating? Do your clothes feel a bit looser?

Take a photo before and after to see the real results.

You can save and print this DAILY FOOD TRACKER to help you effortlessly monitor your meals and stay on track with your 5 day detox plan!

Starting a 5-day cleanse can be a wonderful way to refresh and revitalise your body. It’s an opportunity to hit the reset button and give your system a little TLC. During this time, it’s important to keep your physical activity gentle and enjoyable, making sure it complements your cleansing efforts. Light exercises can help keep your energy up, improve circulation, and support digestion, all while ensuring you don’t push your body too hard.

The frequency of these activities during a cleanse can vary based on your fitness level and how you feel throughout the process. However, here are some lovely activities to consider, perfect for you during a cleanse and also general guidelines for how often you can engage in these activities:

WALKING

• A great low-impact exercise that helps increase circulation and promote digestion.
• Aim for daily walks, ideally 30 minutes to an hour, as it’s gentle and easy to incorporate into your routine.

YOGA

• Gentle yoga can aid in relaxation, flexibility, and mindfulness, which are beneficial during a cleanse.
• Practising yoga 3 to 5 times a week can be beneficial. Gentle sessions focusing on relaxation and stretching are ideal.

PILATES

• Focuses on core strength and stability, offering a moderate workout without excessive strain.
• Engaging in Pilates 2 to 3 times a week can help maintain core strength without overexertion.

LIGHT STRETCHING

• Helps relieve tension in the body and promotes relaxation.
• Daily stretching for 10 to 15 minutes can help relieve tension and improve flexibility.

SWIMMING

• A low-impact activity that can be refreshing and soothing on the body.
• If you enjoy swimming, 2 to 3 times a week can provide a refreshing and low-impact workout.
   

TAI CHI

• A gentle martial art that promotes balance, relaxation, and mindfulness.
• Practising Tai Chi 2 to 3 times a week can enhance balance and relaxation.

Listening to your body is key; if you feel fatigued or unwell, it’s perfectly fine to adjust the frequency or intensity of your activities. The goal is to find a balance that supports your cleansing journey without overwhelming yourself.

Congratulations! You've completed your 5-day Modere cleanse!

So, what's on the horizon? It really depends on what you want to achieve. What’s your goal?

1) If you’re looking to keep transforming your body, why not dive into the weight management program?

You can start the next chapter of your weight management journey with the Body Transformation System Programme. This includes a tailored nutritional plan, delicious recipes, fitness routines, handy tracking tools, and a unique selection of Modere products designed to boost your energy expenditure, aid with weight management, enhance fat metabolism, and support your liver in detoxifying your body for a complete transformation.

2) If optimising your health daily is your aim, that’s fantastic!

Keep in mind that optimal nutrition can look different for everyone. That’s why Modere provides a variety of nutritional products for you to explore. You can put together a personalised package that fits seamlessly into your lifestyle and meets your health goals.

Check out the guide to optimal nutrition and choose from products packed with vitamins and minerals, essential fatty acids, antioxidants, fibre, or even those that address specific health concerns. Remember, your health is in your hands!

3) If you’re pleased with your results and want to make cleansing a regular part of your routine, that’s a great idea!

The five-day cleanse isn’t just a one-time thing. Think about weaving it into your routine regularly - whether that’s once a month or every three months - whatever aligns best with your personal goals.