THE BASIC DETOX DIET The Therapeutic Detox Program you are reading about is one of the simplest and most effective ways of improving your health, weight, and well-being. For over a 15 years, Ryan and Sean have used this same plan to help thousands of people kick start their move to a cleaner, leaner, and healthier lifestyle. Be sure to stick with it for the full 14 days and we are confident that you will see and feel the difference. COMMON BENEFITS Weight Loss* More Energy* Better Bowel Movements* Improved Skin* Better Sleep* Clearer Mind* Useful Tips For Starting Out Like most people, especially if you are usually a tea or coffee drinker, you may experience headaches for the first 1-4 days of your detox. If this is the case, make sure you drink extra water – it really helps! If you like, you can enhance the detox effect by having some simple cleansing herbal teas such pep- permint or green tea. If you are not in the habit of having a daily bowel movement we recommend you use a gentle laxative to get things going. You are better off using a laxative and having a regular bowel movement than not using anything and suffering with constipation. In terms of Physical Activity – You can use the Spread-Workout approach presented in your NO SWEAT book to accumulate between 100 and 250 reps per day. Alternatively, you should aim to do at least 20 minutes of any non-stop movement each day - walk, run, swim, ride, gym – it’s totally up to you. A: The AVOID List No tea, coffee, or fizzy drinks. No alcohol No dairy products, which include: milk, cheese, butter, yogurt, cream, ice cream, chocolate etc *you may replace your dairy with rice or nut products such as rice milk and almond milk No refined carbohydrates such as: white flour, white bread, white rice, sugar, sweets, cakes, biscuits, Crisps etc Avoid processed foods, especially ones that have more than 3-4 ingredients. These typically come in tins, packets, and wrappers and are usually loaded with salt, sugar, fats, and other health-offending additives. Avoid combining animal proteins with starchy carbohydrates, in the same meal. These can be eaten in the same day, but must have at least 2 hours in between. Which animal proteins? Meat, chicken, fish, eggs Which starchy carbohydrates? Brown rice, potatoes, yams, quinoa, whole grain bread, whole-grain pasta, lentils etc. B: The DO List Eat naturally, which means plenty of fresh produce. Chew your food well and eat it raw whenever possible. You are free to have: Any lean meats, Any vegetable, Any salads, Any fruits Have only Natural condiments: Olive oil, vinegar, fresh herbs, fresh spices, lemon juice, raw honey, olive paste, *Minimal salt Snack every 2-3 hours: Fruits, vegetables, Raw Nuts + seeds, eggs, meats, whole grain breads etc, *LEAN95 Shakes C: The DRINKS List Water – This is so important! Men: 2.5-4 litres per day and Women: 2-3 litres per day TWB Detox tea – plain or with a teaspoon of honey LEAN95 – as a meal-replacement 1-2 x per day D: The SUPPLEMENTS List and Dosages Take 2 of the TWB DETOX Capsules in the morning. Take 2 of the TWB DETOX Capsules in the evening. Have 2-4 cups of Detox Tea per day Replace 1-2 meals a day with the LEAN95 shakes * The detox can be done without the shake. It is mainly recommended for those who want to lose more weight on their detox plan