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3-Day Cleanse to Lose Belly Fat (Easy Meal Plan)

May 23, 2023 (Last Updated: May 18, 2024)

Are you bloated, barely squeezing into your favorite jeans, or constantly craving chips and sweets? Do you suffer from digestive problems, low energy, and brain fog? These symptoms, surprisingly common, especially among middle-aged women, signal a need for a change.

That’s where the ‘3-Day Cleanse to Lose Belly Fat’ comes in, a program I’ve personally followed and benefited from over the past six years. It’s more than just a meal plan to lose fat; it’s a catalyst for a healthier lifestyle with less inflammation and digestive discomfort. This cleanse has been a game changer for me, and I believe it can be for you, too.

The ‘3-Day Cleanse to Lose Belly Fat’ is all about clean eating while feeling satisfied. It incorporates nutritious and delightful foods that target belly fat, helping you feel revitalized. There’s no need for gimmicks, expensive diet products, or fancy equipment. Just real, wholesome food that works. Let’s embark on this journey together and embrace a transformative experience.

Better Goals Than Weight Loss

Aiming for weight loss or a flat stomach solely to conform to societal beauty standards or to prepare for a specific event shouldn’t be the ultimate goal. Such motivations often lead to short-lived results and can negatively impact your health.

This is evidenced by the fact that over 90% of individuals who embark on rapid weight-loss diets not only regain the lost weight but often end up heavier than before.

My goal in this article is to steer you towards adopting simple yet healthy habits by showing you that it’s possible to eat healthy food that is delicious and nutritious.

These will initiate your weight loss journey and empower you to build a lifestyle that sustains these changes in the long run. Instead of chasing fleeting weight loss, let’s focus on:

  • Achieving optimal weight loss that promotes longevity
  • Building strength and fitness for a healthier body
  • Cultivating energy and focus, enabling you to do what you love and serve others
  • Developing resilience to face life’s challenges
  • Embracing self-love as a cornerstone of your wellbeing journey

Why is Waist Circumference Important?

There are many studies indicating that abdominal fat is a strong marker of disease risk. Usually, an increase in waist circumference comes with a plethora of symptoms that indicate hormonal and gut imbalances and inflammation:

  • overall weight gain, water retention, bloating, and puffiness
  • digestive problems (acid reflux, nausea, constipation)
  • feeling tired and low in energy, lack of enthusiasm for life
  • PMS symptoms and painful periods or irregular cycles
  • swollen and painful joints
  • insomnia, sleep disturbances
  • anxiety, depression, fear, mood swings
  • brain fog, lack of concentration, and motivation

Belly fat is often linked with visceral fat, which is stored deep inside the abdomen and surrounds vital organs; this type of fat is particularly concerning because it’s associated with increased risks of serious health issues, such as heart disease, type 2 diabetes, and certain cancers.

Embarking on a Healthier Path: The Power of the 3-Day Belly Fat Cleanse

The ‘3-Day Cleanse to Lose Belly Fat’ offers an excellent kickstart to your weight loss journey and a path to feeling revitalized.

I and many others have experienced remarkable benefits from this program. Yet, it’s important to understand that this cleanse is not a magic solution for weight loss or a panacea for all health issues.

Here it is your reminder that reverting to unhealthy eating habits—like indulging in pizza, pasta, and candy—post-cleanse will likely reverse the progress made.

Each of us possesses the innate vitality to bring our bodies into a harmonious state when given the opportunity, but lasting change demands a shift in our daily habits.

This cleanse provides that pivotal opportunity. It’s not just about shedding pounds or burning fat; it’s an invitation to experience the transformative impact of healthy eating.

For many, including myself, this cleanse has been a point of no return on the journey to better health. It can be a gateway to a sustained, healthier lifestyle.

My Story

I started my health journey in August 2017. I was 38 and ticking off all the boxes for the symptoms we’ve talked about. Just a couple of weeks in, something amazing happened – for the first time ever, I had a pain-free period. I quickly lost a lot of weight – mostly inflammation and water retention. It was like saying goodbye to a constant feeling of puffiness.

During this time, I was really into yoga every day. The changes in my body were so clear; I started doing yoga poses I never thought I could. 

It was like a lightbulb moment! I couldn’t believe how much the food I ate mattered. Sure, I got a bit upset – why didn’t anyone tell me about this sooner (I’m thinking of my doctors)? 

But, I turned that frustration into something positive. I trained to be an Integrative Nutrition Health Coach, set up this website, and even wrote two cookbooks. Why? Because I wanted to help people like you discover the joy of cooking and eating food that’s as good for your body as it is tasty. It’s all about sharing the love and the lessons from my own journey.

A yoga pose - before and after I changed my diet
After changing my diet, the progress was fast! I felt lighter, more flexible, and stronger.

Bioindividuality, Embracing Your Unique Path

Remember, everyone is unique. This cleanse might be a perfect fit for some, just like it is for me, but it’s completely okay if it doesn’t align with your needs or preferences. The key is to never stop exploring and searching for what works best for you.

If this approach does resonate with you, I encourage you to give it a try. Feel free to adjust and modify it to better fit into your life.

However, it’s crucial to consider your health background. If you have any serious health conditions, a history of eating disorders, or if you’re currently on medication or undergoing treatment, please consult with your healthcare provider to ensure that this plan is safe and suitable for you.

Mindset: Embarking With Positivity and Gratitude

Embark on this personal journey with a mindset rooted in positivity and open-minded curiosity. Approach each day with a sense of abundance and gratitude. Rather than dwelling on the foods you’re avoiding, celebrate the nourishing and delicious options you can enjoy.

Take the time to slow down – savor each bite of your meals, relish every sip of water, and bask in the warmth of the sunshine. Practice conscious breathing and remind yourself to be thankful for the ability to make healthy choices about what you eat.

This positive mindset can be a powerful catalyst in transforming not just your diet, but your overall approach to life.

Choose the Right Time For You

Embarking on this cleanse? Timing is key. The first day can be challenging – it’s common to feel low in energy, sluggish, and unfocused, and you might even experience a headache. Because of this, it’s best not to start the cleanse when you have important tasks or projects. If you’re working in an office, consider beginning on a Friday or Saturday. This way, you can navigate the challenging first day with more ease.

Everyone’s experience will vary. How you respond to the cleanse largely depends on your diet prior to starting. For me, each cleanse has become smoother over the years, thanks to my consistent clean eating habits. Initially, I dealt with sugar withdrawal, waking up in the night needing a snack of nuts, a dry fig, and a glass of water to stabilize my blood sugar. However, I haven’t faced that issue in the last six years.

Remember, your body’s reaction will be unique to you. Listen to it and choose a start time that aligns with your schedule and allows for some flexibility.

What’s ON the Menu for the 3-Day Cleanse to Lose Belly Fat?

  • Animal protein – 4 oz/meal (about the size of your palm without fingers), for lunch and dinner, of pasture-raised chicken, wild-caught salmon, or wild-caught seafood you like (shrimps, mussels, scallops, or other low-mercury fish). If you are vegan or vegetarian, replace animal protein with various mushrooms (or grain-free tempeh).
  • Leafy greens – All kinds of lettuces, arugula, endives, radicchio, spinach, Swiss chard, dandelion greens, collard greens, mustard greens, kale, watercress, mache.
  • Non-starchy vegetables – Asparagus, fennel, celery, onions, leeks, cauliflower, broccoli, cabbage (all types), bok choy, Brussel sprouts, artichokes, mushrooms, sea vegetables like nori.
  • Fruits – Only avocado, lime, lemon, and olives.
  • Fresh herbs – Rosemary, thyme, oregano, basil, mint, parsley, cilantro, chives, dill, marjoram.
  • Spices – You can use any spices you like, except chili flakes, but during the three days, I prefer to keep my meals simple. The spices have to be clean, with no added fillers or natural flavors. Also, fresh ginger, turmeric, and garlic are ok.
  • Healthy fats and seasonings – Extra virgin olive oil, organic sesame oil (raw), avocado oil, MCT oil, perilla oil, unfiltered apple cider vinegar (with mother), lemon or lime juice.
  • Nuts – Eat 1/4 cup per day if you get hungry: macadamia, walnuts, pistachios, pecan, almonds without peel (blanched), baruka, hazelnuts.
  • Drinks – mineral or spring water, black coffee, herbal teas, green tea. If you have filtered water, add some quality salt to it, trace minerals, or electrolytes.
  • Special Superfoods and Drinks: Broccoli microgreens are an ingredient in the green smoothie. If you can’t find microgreens, you can use sprouts, and if you can’t find either, get some Brassica tea. Dandelion tea will help your digestion and the detoxification process. You can drink it 30 minutes before lunch and dinner.
Fresh vegetables on a kitchen towel

How Much Can I Eat?

This cleanse is not meant to starve you. The idea is to get the maximum amount of nutrients with the minimum amount of calories.

Limit animal protein and nuts as per the above list. Have no more than one avocado daily, but don’t worry about the rest, as they are very low in calories. Eat until you feel comfortable and satisfied.

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What’s OFF the Menu During the 3-Day Cleanse

  • Dairy and eggs
  • Animal protein other than what’s mentioned above
  • All grains and pseudo-grains
  • All processed foods
  • All forms of sugar
  • All fruits except for those mentioned above
  • All nightshade vegetables
  • All beans and legumes
  • All starchy vegetables
  • Seeds (except for those that are considered spices: fennel, caraway, mustard, black cumin, etc.)

The Green Smoothie Recipe

This Green Smoothie is the staple of this cleanse. While all the ingredients are powerful, I want to highlight the broccoli microgreens. These are nutrient powerhouses, and you might be surprised to find them locally grown in your area. If they’re not available, broccoli sprouts are a great alternative.

And if sprouts are also hard to come by, consider opting for brassica tea. This gourmet blend of Sencha green and black tea is enriched with 15 mg of TrueBroc® branded glucoraphanin per tea bag.

Glucoraphanin, a potent and durable antioxidant derived from broccoli, plays a significant role in supporting the body’s natural detoxification processes. This ingredient will ensure that your smoothie isn’t just delicious, but also a powerful tool in your cleansing journey.

The ingredients for the green smoothie
The green smoothie for the 3-day cleanse to lose belly fat

Meal Prep Guide. Keep It Simple

Start your prep a day before beginning the cleanse.

Tackle all the veggies first—wash, dry, and neatly pack them away. Soaking some organic Marcona almonds (or organic almonds) is also a good idea. This advance preparation is a lifesaver, making the cleanse smoother and more enjoyable. Remember, during the cleanse, your energy levels might be lower than usual, so the key is to keep your meals simple.

Feel free to stick to my meal plan, or let your creativity flow and improvise – that’s what I often do. With all ingredients prepped and at your fingertips, whipping up meals becomes effortless.

On the first morning of the cleanse, I usually cook a larger batch of chicken, enough to last three days. You can choose any part of the chicken you prefer. After cooking, I shred or chop it – keeping what I need for the day and the next meal in the fridge, and freezing the remainder. If it suits you better, you can also prepare the chicken the day before the cleanse.

Preparing the Chicken

There are numerous ways to cook chicken, and I encourage you to pick a method you’re comfortable with, depending on the chicken parts at hand. Whether it’s cooking a whole chicken in an Instant Pot, roasting it in the oven, or opting for chicken breasts – the choice is yours.

For instance, sometimes I use two large chicken legs, roasting them with fresh herbs, extra virgin olive oil, lemon, salt, and pepper. In the last 30 minutes of roasting, I add sliced fennel and some cauliflower in a separate pan.

After chopping the roasted chicken, including its crispy skin, I stored some in the fridge for the next couple of meals and froze the rest.

The chicken in a baking pan
Chopped chicken on a cutting board

Day One: Starting Fresh

My first day of the cleanse begins with preparing and enjoying a nutritious green smoothie for breakfast, accompanied by ten soaked and peeled Marcona almonds. This meal sets the tone for a day filled with wholesome foods. Following breakfast, I get to work on the chicken, roasted fennel, and cauliflower. Remember, you have the option to prep these the day before as well.

Lunch is a hearty salad, a medley of green leaves, roasted cauliflower and fennel, chicken, avocado, olives, and broccoli microgreens, all drizzled with extra virgin olive oil and apple cider vinegar. Feel free to tailor this salad to your taste, keeping within the suggested ingredients.

Dinner features one of my favorites: nori rolls packed with arugula, avocado, and chicken. Alternatively, these ingredients can be enjoyed as a simple salad.

Hydration is key, so I drink at least 2 liters of water with a hint of lemon and quality salt throughout the day. I also enjoy dandelion tea before lunch and dinner, supporting digestion and detoxification.

Day One Menu:

  • Breakfast: Green smoothie and 10 soaked, peeled organic Marcona almonds
  • Lunch: Salad with greens, roasted cauliflower and fennel, avocado, chicken, artichoke hearts, olives, broccoli microgreens, dressed with extra virgin olive oil and apple cider vinegar
  • Dinner: Nori rolls with arugula, avocado, and chicken
  • Snack: A selection of walnuts and macadamia nuts
  • Drinks: Water enhanced with lemon and salt, dandelion tea (including roots and aerial parts)
The green smoothie, salad with greens and nor rolls

Day Two: Continuing the Momentum

My second day starts similarly to the first – with a refreshing green smoothie and ten soaked, peeled Marcona almonds. For lunch, I dive into the delicious leftovers from Day One, which typically include roasted cauliflower, fennel, chicken, nori rolls, and any other available veggies. It’s a satisfying and effortless way to keep on track.

Dinner is where I add some variety with fish or seafood. Wild-caught salmon is an excellent choice, but for my most recent cleanse, which inspired this guide, I opted for scallops with asparagus. The preparation is quick and simple: sear the scallops in olive oil, remove them, and then briefly sauté the asparagus in the same pan – just long enough to cook them without losing their crunch. This entire meal comes together in just about 10 minutes.

If I need a little extra something between meals, a small handful of walnuts and macadamia nuts does the trick.

My beverage choices remain the same as Day One: water infused with lemon and salt, alongside dandelion tea for detoxification and digestive support.

Day Two Menu:

  • Breakfast: Green smoothie and 10 soaked, peeled organic Marcona almonds
  • Lunch: Leftover nori rolls, roasted cauliflower, fennel, and chicken, accompanied by broccoli microgreens
  • Dinner: Lightly seared scallops (or wild-caught salmon) with crisp sautéed asparagus
  • Snack: A few walnuts and macadamia nuts for a midday energy boost
  • Drinks: Hydrating water with lemon and salt, dandelion tea, and a digestive tea to keep the system running smoothly.
The green smoothie, chicken with broccoli microgreens and lightly seared scallops with asparagus

Day Three: Finishing Strong

The final day begins with the familiar green smoothie, and, depending on my mood, I might also have ten soaked and peeled almonds. It’s all about listening to what my body wants.

Lunch is a personal favorite, cleanse or not – a delightful sauté of cabbage with leeks and fennel. Start by cooking the leeks and fennel with fennel seeds, a pinch of salt, and olive oil. Then, add shredded cabbage with a bit of water, cover, and let it cook until the cabbage softens (usually about 15 minutes). Be sure to stir occasionally, adding more water if needed. I then mix in a handful of the frozen leftover chicken (4oz or less), warming it through. The final touch? A sprinkle of salt, dill (fresh or frozen), and a dash of apple cider vinegar.

Dinner is a nutritious combination of salmon and a variety of vegetables. I typically stir-fry cauliflower, broccoli, cabbage, and asparagus. Using frozen salmon, I chop it up and add it towards the end of the vegetable cooking process. If you prefer, the salmon can be cooked separately.

The drinks and snacks remain consistent with the previous days.

Day Three Menu:

  • Breakfast: Green smoothie (almonds optional)
  • Lunch: Sautéed cabbage with leeks and fennel, spiced with fennel seeds and dill, finished with apple cider vinegar, and a side of warm chicken (This is my absolute favorite meal! 😋)
  • Dinner: Wild-caught salmon paired with a vibrant mix of veggies, including cauliflower, red cabbage, asparagus, and broccoli
  • Snack: A selection of almonds and walnuts for a nourishing nibble
  • Drinks: Water with a hint of lemon and salt, alongside rejuvenating dandelion and digestive teas
The green smoothie, sauteed cabbage and wild caught salmon paired with a mix of veggies

Healthy Habits Beyond Food

In addition to a nutritious diet, incorporating other aspects of a healthy lifestyle is crucial for maximizing results and reducing inflammation. Here are some key practices to consider:

  1. Minimize Exposure to Toxins: Actively reduce your contact with harmful chemicals. This includes being mindful about the cosmetic and cleaning products you use daily.
  2. Lymphatic Health: Ensure your lymphatic system isn’t stagnant by keeping active. Regular movement is vital – think of gentle exercises like walking or light yoga.
  3. Activate the Parasympathetic Nervous System: Engage in activities that promote relaxation and calmness, signaling to your brain that it’s time to unwind. This can significantly improve your sleep quality and aid in toxin elimination and inflammation reduction.

To further support your body, consider these additional practices:

  • Oral Hygiene: Use a tongue scraper, do sesame oil pulling, and opt for non-toxic toothpaste.
  • Skincare and Cleaning Products: Choose products free from harmful chemicals.
  • Meal Timing: Finish your last meal at least four hours before bedtime.
  • Gentle Physical Activity: Incorporate light movement throughout the day while avoiding overly strenuous exercises.
  • Grounding: Practice earthing by walking barefoot on grass or ground.
  • Morning Light Exposure: Spend about 10-15 minutes in natural light each morning before using electronic devices.
  • Connection with Nature: Make time to be outdoors and immerse yourself in natural settings.
  • Mindful Living: Slow down and engage in activities that bring you joy and relaxation.

By integrating these habits into your daily routine, you can enhance your overall well-being and support your body’s natural healing processes.

Supplements

You don’t need to take any supplements to benefit from this cleanse, but they are helpful to support your body in the long term.

These are a few general ones I take regularly: Fish oil, Total RestoreVitamin D3Essential K2, Vitex, Ginko Biloba, Magnesium Bis-glycinate, and Inositol.

For deeper detox, I take ROOT’s Clean Slate, Restore, and Zero-In.

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Benefits: Passive Cleansing, Reduces Inflammation, Increases Absorption

You can shop Root’s Clean Slate for your 3-day cleanse here.

Embarking on a Healthier Path Beyond the 3-Day Cleanse

Curious about the lifestyle changes that transformed my life six years ago and that I still passionately follow? I recommend diving into ‘The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain‘ by Dr. Steven Gundry. This book was a turning point for me, and it could be for you too.

For more insights on how to continue your wellness journey post-cleanse, check out the additional resources on this site, including a downloadable PDF of my personal shopping list. And if you’re eager to explore more healthy recipes, my two cookbooks are here to guide you:

Post-cleanse, I encourage you to maintain a diet rich in whole foods. Gradually diversify your food choices, but resist the urge to revert to old habits. Incorporate quality protein and complex carbohydrates into each meal.

For those continuing on a weight loss or belly fat reduction path, consider keeping your dinners low in carbs. And if the green smoothie won your heart, why not make it a regular breakfast choice?

Regular exercise, stress management, quality sleep, and finding joy in daily life are all integral to your wellness journey. Stay curious and in awe of your body’s capabilities – it’s nothing short of a miracle and deserves to be treated with care and respect.

Conclusion: A Journey of Transformation

Each time I undertake this 3-day cleanse, even after years of clean eating, I am struck by its profound physical and mental transformation. It acts as a reset button, slowing me down, clearing my mind, and reminding me of what truly nourishes my body and soul.

I share this journey with gratitude and hope. May it inspire you as much as it continues to inspire me.

Claudia ❤️

PS – Please don’t forget to check with your healthcare provider if this is right for you.

*This post contains affiliated links, which means I get a small commission if you choose to purchase something via one of my links, at no extra cost to you.

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4 Comments

  • Reply
    Liza Witt
    May 19, 2024 at 8:17 am

    Love this, so encouraging.
    Thank you!

    • Reply
      Claudia
      May 19, 2024 at 12:09 pm

      My pleasure! <3

  • Reply
    Wanda Barquero
    June 10, 2023 at 12:58 pm

    Where do I find the recipes for the 3-day-cleanse-to-lose-belly-fat-easy-meal-plan?

    • Reply
      Claudia
      June 11, 2023 at 3:02 am

      Hi Wanda, everything you need to know is in this article. This is a very simple meal plan, just follow the instructions on portion sizes, the meal prep plan and each day explanations. I hope this helps. xx

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