Breakfast: A fresh fruit salad with chopped nuts and a spoonful of kefir
Lunch: Chicken breast and salad of spinach, carrots and fennel with avocado slices, pumpkin seeds and black sesame seeds
Mid-afternoon: Carrot, cucumber or celery strips with hummus
Dinner: A bowl of chickpeas, amaranth, sweet potatoes, broccoli, kale and a couple of slices of avocado, topped with olive oil and lemon and chopped cilantro/basil
Day 2
Morning: Warm water and lemon
Breakfast: Smoothie of banana, berries, almond milk and a spoon of pea protein powder
Lunch: Big salad of arugula, radish, cucumbers, carrots and red bell pepper with diced organic tofu and toasted pumpkin and sunflower seeds
Mid-afternoon: Apple slices with cashew butter
Dinner: Brown rice with asparagus, mushrooms and Brussels sprouts (or other seasonal vegetables), topped with olive oil and nutritional yeast flakes
Day 3
First morning: Warm water and lemon
Breakfast: Oatmeal porridge with apple slices, walnuts and cinnamon and a spoonful of Greek yogurt
Lunch: Quinoa salad with cherry tomatoes, celery, carrots, red peppers and black sesame seeds, topped with chopped parsley, olive oil and a teaspoon of tahini
Mid-afternoon: A handful of walnuts, hazelnuts, almonds and Brazil nuts
Dinner: Red lentil soup, squash sautéed with ginger, topped with a drizzle of flaxseed oil, nutritional yeast flakes and toasted pumpkin seeds
Do’s and don’ts during a reset diet
- Do light physical activity, such as walking, yoga, stretching or tai-chi to encourage circulation and stimulate the lymphatic system. Avoid overly strenuous sports and gym sessions which could raise cortisol levels and make you ravenous.
- Try to eat as much as possible at home to keep control of ingredients, cooking fats and condiments.
- Indulge in meditation sessions and anti-stress techniques to ward off the danger of stress-induced hunger and compulsive snacking.
- Practice mindful eating; try to chew each bite at least 30 times to make the food easily digestible and allow the satiety signal to reach the brain from the mouth, thus controlling over-eating.
- Take care of sleep hygiene; try to get 7-8 hours of sleep a night to avoid daytime fatigue that leads to consuming more calories than necessary.
- Limit spending hours in front of smartphone and computer screens.
- Remember that any restrictive diet should be carried out under the supervision of a specialist, so avoid do-it-yourself that could be counterproductive.
