Your 21-day food list

The ‘no’ foods

remember, it’s only three weeks. in that time, try to avoid the following… Wheat or products containing Wheat Wheat has long been known to irritate the digestive system. cow’s dairy Studies suggest it can worsen IBS, aching joints, migraines, arthritis, sinus/ mucus issues, flatulence and skin disorders. there is one exception – unsweetened yogurt, which contains live cultures, good for promoting healthy gut bacteria. sugar When too much sugar is broken down into glucose in the body, it cements itself as body fat. caffeine One caffeinated drink per day is allowed. too much caffeine increases cortisol levels, causing a hormonal imbalance. We want balance and calm for this plan to work. alcohol Stops us losing fat, lowers our willpower and turns us into people who want to eat crisps. All. the. time. all processed food Filled with added extras that our body doesn’t agree with.

The ‘yes’ foods!

the ‘Anytime foods’ – eat with the meals before a workout and on the days when you’re not exercising at all. l Fresh, unprocessed meat l all fish l Eggs l Good rusk or gluten-free sausages l Chorizo l Bacon l Pulses and beans l tofu l Yogurt l Vegetables, apart from potatoes, sweet potatoes, butternut squash and parsnips (these are on the after Workout list) l nuts and seeds

and nut butters (in moderation!) l Fruit. tomatoes, avocados, plus low-carb fruits like berries, melons and peaches. l Protein powder – a scoop of non-dairy l hot drinks l Oils l Water l Cow’s milk alternative l sauces and spices – check for sugar-free.