Before you start a 30-day diet challenge guide, you should always keep in mind that you are eating a whole, clean and fresh food. It typically takes 30 days or less to turn a behavior into a habit. The first step is to commit to the challenge. Once you’ve committed to eating clean for 30 days, your body will follow as your mind directs.
Challenge basics
- All restrictions are for 30 days
- You can reintroduce restricted foods one by one after the challenge.
- There is no cheating at all during the challenge
- Before getting started
- Remove all restricted foods from your house
- Make all of your meals
- Make a daily menu for the next 30 days
Your food
- First, try to get your fresh foods locally
- If you can buy industrial produce the nonorganic foods that are typically found at your local grocery stores produce section.
- Be cautious of industrial tomatoes, corn, and potatoes because they are usually genetically modified (GM)
- Frozen food is permitted on occasion.
Saving Money Making Your Food
Eating higher-quality foods can sometimes be expensive. By choosing local, fresh and cheap fruits and vegetables can help you. Be smart in choosing the foods. So, to help save money on meals you can:
- Take your own lunch and snacks to work.
- Use safe carbohydrates like potatoes and rice dishes they are a cheap source of calories
Diet challenge guide
- Include wheat, other gluten grains, refined sweeteners, vegetable/high-omega-6 oils, soy, chemical additives, and man-made Trans fats.
- Avoid All Prepared Foods and Snacks. This means most foods packaged in a bag, box, or a can and can sit on a shelf for long periods of time without spoiling.
- Avoid Other Common Allergens. Milk, legumes, peanuts, shellfish, tree nuts. Low-lactose dairy is an exception to this rule, so you can eat yogurt, cheese, kefir, heavy cream (but not half and a half), and butter.
- Avoid Fast Foods. Nothing from restaurants. Foods from these establishments are usually filled with many of the foods you are not allowed to eat during this challenge.
- Primarily Eat Fresh Meats, Eggs, Vegetables, and Fruits. Focus on getting these foods local or organic. You can also buy industrial versions of these foods. If you can’t find local or organic foods. And be cautious of industrial tomatoes, corn, and potatoes because they are usually genetically modified
- Eat about 1 pound of meat/eggs a day. This is about 5.5 ounces with each of your three meals.
- Eat at least 2 pounds of vegetables a day. This includes potatoes and other safe carbohydrates that aren’t technically a vegetable
- Eat at least 1 pound of fruit a day. Fresh is best, but some dried fruit is fine so long as it doesn’t have chemical preservatives. I usually have a serving of fruit in my morning smoothie and as a dessert for both lunch and dinner. And I’ll eat a serving of fruit if I need a snack in-between my meals.
- Only Cook with Healthy Stable Fats.
- Eat Enough High-Quality Protein Every Day. The bulk of your protein will come from animal sources.
- Eat about 100 grams of protein a day.
- Eat a probiotic Once a Day. Probiotics support a healthy gut, which improves immune function and nutrient absorption.
- Eat at least 1 cup a day. I get my cup of kefir in my morning smoothie.
- Only Cook with Healthy Stable Fats.
- Eat Bone Broth Every Day. Only use homemade bone broth, which is pretty easy to make.
- Eat at least 1 cup per day. You can drink it straight, mixed in sauces, or use it in place of water when making white rice.
- Only Use Extra Virgin Olive Oil for Cold Meals.
