Below is the shopping list for the first 5 days of the fast. You will need to have kitchen scales available to use… weighing things out is quite important to ensure you don’t consume more calories from certain types of foods (this will shift the ratio or Carbs:Fat:Protein). This is the 10th time I have done this fast, so I have developed some handy ‘cheats’ to make it easier to manage. The list below is for the first 5 days, I generally continue for 7 days to make sure my liver is completely happy.
Fruits:
You will need 1 punnet of blueberries for each day you are going to maintain your fast and another 125 g of other berries per day (choose from seasonal produce – I prefer raspberries and strawberries, but blackberries are also fine).
Blueberries (5 punnets);
Raspberries (3 punnets);
Strawberries (1 x 250 g punnet);
Pawpaw – I get a half a red and a half a yellow papaya – but a whole one of either is also fine;
Avocado x 1 (Hass);
Banana – I usually have a couple on hand in case of low blood sugar situations – my kids will eat them if I don’t! – get ones that are still green – your gut bugs will love you for it!
Vegetables:
I have starting using steamfresh bags for my vegetable portions – it takes the preparation out of it – just heat them in the microwave! Each bag contains 2 serves of veggies, no maths required, just check the nutritional info panel on the package. You will consume 1 of these bags per day. These are available in the freezer section of the supermarket. The broccoli, cauliflower, carrot mix or the ‘green’ mix are the best options.
5 individual steamfresh bags
Nuts:
100 g Almonds
100 g Macadamias
Walnuts are also ok if you prefer them instead.
Other:
5 x mini cans of 4 bean mix – each can is 125 g
Teas : Cinnamon-Orange-Rooibos and Passionfruit-Hibiscus (both are in the tea isle of the supermarket (Tetley) you can also include any other herbal teas tat you like). Green tea is a good alternative to black tea (no milk).
Beetroot Kvass (50 ml per day)
Vanilla Water Kefir (50 ml per day)
Pink Lady Apple Tonic Vinegar (30 ml each morning plus some to put on your beans)
70 % Dark Chocolate (Lindt is preferred here – they do not alkalise their chocolate)
Yogurt – low fat greek style. 500 g tub is enough. I include this because I know that dairy is not an issue for me, you can substitute with coconut yogurt, but use smaller portions. There is a small amount of animal protein entering the body this way, however it is below my thresh-hold limit for inflamation so I have chosen to keep it in the plan. I will talk more on this in the coming days.
Milk (for coffee or tea) must be low fat and you can only use a very small amount (20 ml). If you are opting for the vegan version of this plan you will need to use coconut or almond milk. The teas recommended here do not need to have milk added.
Coffee??? I still drink it – with a very small amount of low fat milk – piccolo style. I don’t want to be suffering from withdrawal while I do this so the coffee stays in!
Note that there are no grains listed at all. Nothing from the nightshade family either. And no alcohol at all – this will help your liver revive itself.
Drink plenty of water – in summer I will drink over 3 L a day
