Updated 11th July 2018
‘False’ Belly Fat
Much of the initial weight loss will be the result of reducing the amount of a rather unpopular substance in your own body that I call false belly fat. Due to years of dietary devastation from all the processed sugar-filled junk we eat, our digestive systems are packed with literally pounds of disgusting, putrid trapped waste.
False belly fat: Trapped waste matter that adds pounds and inches to the belly, and can also interfere with the absorption of nutrients and healthy digestion.
False belly fat mostly comes from encrusted fecal matter built-up in your intestines and colon. It may sound gross, but it’s what happens when you don’t eat enough fiber and drink enough water.
Cleansing false belly fat over the course of two weeks can cause a significant reduction in real poundage, and contribute to a reduction in waist circumference from bloating and intestinal inflammation.
Thus, although bringing balance to your body with the Flat Belly Bible program comes with a cascade of health and weight-loss benefits, the dramatic weight loss and belly-shrinking results you will experience in the first two weeks are primarily a result of the reduction of false belly fat.
Cleanse to keep your body free of toxins
Before starting on your way to losing weight and improving your health through eating better and taking a little exercise, it’s vitally important that you prepare your body for what is to come.
That is, you’re going to need to clean out all the junk that is trapped inside your body, so you are starting from a clean slate – your body will be fully prepared to accept all the nutrients you’re going to give it, and you will look and feel a whole lot better right away.
Please note here that we are going to cleanse and detox our bodies naturally and safely, in a healthy way – I am not suggesting or recommending that you go and get a colonic.
Some of the symptoms your body gives you when you need to cleanse and detox may surprise you.
These are just some of the common everyday signs of needing to cleanse and detox your body – we’ll get on to the actual health risks and dangers of having all this nasty waste trapped inside of you in a while.
- Bad breath
- Lack of energy
- Belly bloating
- A feeling of never being properly ‘empty’
- Aching legs and back
- Excess gas
- Trapped wind
- Damaged, unhealthy hair
- Poor skin – (breakouts, irritation etc.)
There are also many dangers associated with poor colon health, and poor digestive function such as colonic cancer. Cleansing your colon is one of the most vital and important things you can do for your body and your overall health and wellbeing.
Benefits of Cleansing Your Body
When you start to cleanse and detox your body naturally, you will start to see the benefits immediately – your digestion should be improved, you’ll start to feel physically better inside and out. You’ll have more energy, your skin will improve, and those mystery aches and pains will likely go away.
If you try and avoid bad foods while you cleanse, it is likely you’ll see weight loss of up to 1lb per day as you rid your body of the pounds of ‘false’ belly fat trapped inside.
The key to sustaining these benefits is to simply start eating properly, you won’t fall back and make your body suffer in the same way as when you ate junk food! Your fiber and water intake is key in maintaining a healthy colon, and keeping your digestive system and body in good working order.
Methods to cleanse & detox naturally
When the colon becomes backed up or impacted, your body cannot absorb nutrients properly and you can also experience discomfort. Food can be used to clean out the colon. Dietary Fiber is the key ingredient.
Avoid foods that can block you up. Foods that are extremely low in fiber can be hard to digest and can contribute to a blocked colon. Examples of these include cheese, meats, processed foods and refined carbohydrates.
Increase your fiber intake. The Mayo Clinic recommends that women get 21g to 25g fiber a day and men get 30g to 38g. High-fiber foods include whole grains, fruits, vegetables, beans, nuts and seeds. Follow these guidelines to get your daily fiber requirements.
Eat several meals throughout the day. The idea of raising your fiber intake might be daunting, but it can be made easier. Instead of eating two to three large meals, eat several smaller meals. Have a meal every two to three hours and make sure it has fiber in it. If you were to eat six meals with 5g of fiber in each one, you would end the day with 30g. Spacing your fiber in smaller amounts like this also helps you avoid gastrointestinal upset. Examples of meals are apple slices with peanut butter, a bowl of oat bran cereal, a salad with a whole wheat bun and a bowl of beans and brown rice.
Increase your fluid intake. Water is known as the universal solvent. When it comes to the function of the body, it can help keep you hydrated, flush toxins from your system and aid in elimination. The Institute of Medicine recommends that women get approximately 2.7 liters a day and men get approximately 3.7 liters.
Fibre is the key to cleansing and repairing your digestive system – below are some suggested foods and juices that will help you cleanse your body naturally, gently and safely.
US News says engaging in periodic colon cleansing is not the key to a healthy colon, but consuming a regular diet high in fiber is. Fiber is found in plant foods like fresh produce and dry peas and beans. The recommended amount of daily fiber is 20 to 35g. Make plant foods part of the daily diet for maximum health benefits.
FRUITS AND VEGETABLES
Fruits and vegetables are nutritious, low calorie sources of fiber and can help you burn fat (check out our recommended fat burning fruits and fruits that burn fat). They are full of vitamins A, C and K as well as potassium. Fruits and vegetables have antioxidants that help the body fight off disease-causing toxins. Choose a variety of fruits and vegetables throughout the week to vary the nutrients you eat. Blueberries, raspberries, strawberries, apples and pears all have the highest concentration of fiber — over 3.5g per 1 cup serving. Peas and leafy greens have the highest fiber for vegetables with 4 to 8g per 1 cup serving. Consume at least two to four servings of fruit daily and three to five servings of vegetables daily for best colon health. You can eat plenty of foods that help burn fat and there are many healthy snack alternatives as well.
NUTS AND SEEDS
Nuts and seeds are high in fiber, healthy fats and nutrients like vitamin E and magnesium. Almonds and peanuts have over 3g of fiber in each 1oz. serving. Choose nut butters and unsalted, unsweetened nuts as healthy, high fiber snacks throughout the day. Remember they are high in monounsaturated and polyunsaturated fat so overall calorie intake may increase.
Legumes are high in protein, complex carbohydrate and fiber. They are an excellent source of quality protein for vegetarians and meat eaters alike. Legumes include dry peas and beans like lentils, split peas and garbanzo beans. In one cup of lentils and split peas, there are over 15g of fiber. Choose legumes as a protein source to increase fiber and move food along in the colon.
Whole grains are foods like whole wheat bread, millet, oats, quinoa, whole wheat pasta and brown rice. These foods should be chosen more often than refined grains to increase total fiber intake. Refined grains like white bread and white rice do not contain any natural fiber because the bran portion of the grain has been stripped. Replace white refined grains with whole grains for at least half your grain portions. The bran portion of grains helps bulk stool and move it along quicker in the colon.
Prune juice acts as a natural laxative, stimulating the bowel and producing a bowel movement without the harsh effects of laxative pills or colon cleansers. Prune juice has this effect because of the fiber and nutrient content of prunes. One serving of prunes contains vitamin A, potassium, copper and 12.1 percent of the daily recommended intake of dietary fiber, according to The George Mateljan Foundation. NutritionData reports that one cup of canned prune juice has 3 g of fiber.
Dr. Jeffrey Hull, a pediatrician in Decatur, Ala., reports that apple juice contains compounds that cause the stool in the colon to retain more water. This adds bulk to the stool and helps move it out of the intestinal tract. This prevents constipation, or relieves existing cases of constipation. Purchase natural apple juice instead of sweetened for fewer calories and less sugar.
Apricots contain sorbitol, which has a laxative effect and prevents constipation. This summer fruit also contains fiber, which enhances its colon cleansing effects. Drink fresh apricot juice to cleanse your colon and increase your intake of potassium, vitamin A and vitamin C.
Another fruit with plenty of fiber, pears help add bulk to the stool, making it easier to eliminate. The Pear Bureau Northwest reports that just one pear contains 6 g of dietary fiber, or 24 percent of the daily recommended intake. Make pear juice with fresh, whole pears and drink the juice immediately. Store any leftover pear juice in an airtight container to prevent contamination by bacteria and other organisms.
Many people think of orange juice as a good source of vitamin C, but this nutritious drink also provides a colon cleansing effect because of its fiber content. One cup of orange juice made from frozen concentrate has 0.5 g of fiber, according to NutritionData. Purchase 100 percent orange juice instead of boxed orange drink to ensure that you get all of the benefits of this juice.
The beauty of a detox diet is its simplicity. Instead of expensive powders or supplements, Puristat Digestive Wellness Center recommends you detox with natural foods like fruits, vegetables, meats and whole grains. What makes this diet work is not only what you eat but how you eat. After a few days on the diet you should begin to feel a difference, and after a few weeks you will feel better, have more energy and may have even dropped a few pounds in the process.
According to Puristat, you should consume nothing but fresh fruit before noon. The high fiber and water content of the fruit will fill you up while providing a positive colon cleansing effect. Avoiding processed carbohydrates before noon will regulate your blood sugar levels and stave off mid-morning cravings. It is important to only consume fresh fruit, as canned and dyed fruit often contain high levels of sugar.
LUNCH AND DINNER
For the remaining meals of the day, proteins and carbohydrates can be consumed in moderation. Puristat recommends not combining carbohydrates and proteins in the same meal. Your body produces different enzymes to digest proteins, like meat, and carbohydrates, like breads and starches. Consuming the two types of food together can have a neutralizing effect, prohibiting either from digesting fully. This undigested food often causes bloating and indigestion.
As part of your diet, it is important to drink plenty of water. The International Sports Medicine Institute recommends that you consume half of your body weight in ounces daily to maintain proper hydration. While water is the best choice for your hydration, you can also include herbal teas and natural juices. It is best to drink room temperature or hot beverages with your meals, as cold drinks tend to slow the digestive process.
Avoid overly processed foods that contain additives, artificial flavors and colorings, which can be difficult for your body to digest. Eliminate soft drinks, foods that are high in sugar, fried foods and artificial sweeteners, which are chemically engineered. In addition to these food choices, you should avoid eating late at night. Consume your last meal two to three hours before bedtime. When asleep, our digestive systems slow, and eating right before bed can cause undigested food to sit in your stomach overnight, causing discomfort and contributing to inadequate digestion.
Control your portions and be aware of what you are eating. Substitute unhealthy processed fatty snacks for healthy fat burning snacks. It takes 10 to 20 minutes for your brain to alert your body that you are full, so eat slowly, stopping before you feel full. Chewing properly can ensure that your food is already partially digested before it hits your stomach. You can also aid digestion with brisk activity following a meal. A walk after dinner increases the production of digestive enzymes and speeds up digestion.
Sample 48 hour Cleanse & Detox Meal Plan
Breakfast: Kale, Pineapple and Ginger Detox Drink
Makes 4 servings (which you can drink throughout the day)
1/2 cup pineapple
2 large cucumbers
1 bunch kale without stems (about 4 cups chopped)
1/2 lemon, squeezed
1/4 inch of ginger
1 bunch of mint (about 1/2 cup)
Chop ingredients so they are able to fit into juicer. Juice ingredients one at a time. Enjoy!
Alternative: Pineapple, Lemon and Pomegranate Blend-Free Detox Drink
Makes 4 servings (which you can drink throughout the day)
3/4 cup unsweetened pineapple juice
1 cup unsweetened pomegranate juice
3 cups water
Combine all ingredients and mix in a cup. Enjoy!
(You can consume as many of these juices as you’d like throughout the day.)
Lunch: Fruit Smoothie
Makes 1 serving
1/2 cup almond or hemp milk (plain/unsweetened)
1 tbsp ground flaxseed or chia
1/4 cup frozen blueberries
1/2 cup ice
Combine all ingredients in a blender. Blend until smooth.
Dinner: Vegetable Broth Soup
Makes 5 servings
2 red onions, roughly chopped
2 stalks celery, roughly chopped
1 fennel bulb, fronds and stalks included, roughly chopped
2 tsp caraway seeds
2 tsp sea salt
Freshly ground pepper
1 cup sliced shitake caps
4 large cloves garlic, chopped
1 cabbage, roughly chopped
2 quarts water
2 tbsp paprika
2 tbsp fresh oregano, chopped
8 sprigs parsley, chopped stems and leaves
1/2 cup parsley, chopped
Combine all ingredients, except for the chopped parsley, in a pot. Add 2 quarts of water.
Bring to a boil and then reduce heat. Simmer covered for about 1 hour. Adjust seasoning.
Remove whole parsley sprigs and serve topped with some freshly chopped parsley.
Serve with a side of traditionally fermented sauerkraut and chopped apples (warm or room temperature).
Hydrate With The ‘Master Cleanse’ Drink
- Two tablespoons of organic lemon juice
- Two tablespoons of organic maple syrup
- A pinch of Cayenne Pepper
- 10 oz. of purified water
Simply mix the above together in a glass and drink, once per day.
As far as your digestive system goes, your fiber intake really is key here – check out our recent article on the importance of dietary fiber.
*BONUS – read our follow-up 7 day flat belly detox plan post now!