Welcome to the endo180 challenge! Are you excited to clean up your life? Let’s start with the preparations. (see variations HERE if you are not needing to lose weight or need a vegan or pregnancy option.)
Sign up for MyFitnessPal or some form of nutritional tracker. You can find Jen at jenosullivan on MyFitnessPal. You will need to keep a diary every single day. You must hit your goal calorie intake every day. This is super important. You will feel stuffed on this regimen if followed correctly.
DAY 0: Prep day! Clean out your pantry and fridge and go shopping. Go on a 15 minute “gratitude walk”.
FOOD: Eat off of the endo180 Approved Foods list.
WATER: Drink 60-70% of your body weight in ounces, whichever is greater, of water infused with essential oils. As an example, for a 200lb person, daily consumption of water should be at around 1 gallon. For a 130lb person it would be around 80 ounces a day.
EXERCISE: Do a minimum of a 15-30 minute walk or cardio activity every day. 20 minutes of active stretching is OK for those who are not mobile.
CHEAT DAY: You are allowed 1 cheat day per week. I recommend you try to keep that day the same day, such as Saturday or Sunday. It is highly encouraged that you do not binge on this day. On cheat days you are not allowed to eat any addictive items such as gluten, coffee, or dairy. One glass of wine is OK if you are not an alcoholic. If you choose to drink a glass of wine, you are not allowed to eat desert. You are allowed to have steak, salmon, nuts, avocados, other fruits, a dessert (again, it must be gluten and dairy free). Continue to eat plenty of veggies and drink your water.
Foods to Focus on:
Eggs (whole) up to 4 per day
Tuna (and Salmon limited)
White Fish (Wild caught)
Dark Green Leafy Vegetables
Slique Tea (3-4 times a week or you may have a cup every day)
Note on Stevia: Please do not use extra of this. This is in some of the Slique products and that is the only way you are allowed to use this. There is ONE exception: If you can purchase whole stevia leaf that is pre-ground or you can grind it yourself and use it that way. Stevia powder and liquid are not allowed.
Vegetarian & Vegan: Add 1 serving Slique or Vega Shake. Add 1 serving of cooked lentils. Add 1 serving of quinoa (rinsed extremely well then soaked in apple cider vinegar and water for 12 hours before preparing). Quinoa is not good for Autoimmune people. Spinach, Kale, and Broccoli are very high in protein. Once for ounce they have more protein than chicken.
Autoimmune: No nightshades (tomatoes, eggplant, potatoes, peppers, chillies, paprika, mustard seeds), no eggs.
Add nuts: 6 Brazil nuts, 14 Walnut halves, 22 Almonds, or 50 Pistachios, 1 tBS olive or walnut oil (walnut is better), 1/2-1 avocado, whole grain rice (non-gluten), beans, fatty fish every day such as Salmon.
If you tend to do aggressive workouts for an hour or more a day or have a physically taxing job that is like an 8 hour workout, you will need to add more calories. Adjust accordingly by adding calories from the Underweight section.
The Half Version Plan:
(NOTE: This is only for those of you wanting to do this but not in the fully strict manner. This will greatly help your hormones if you do this version but cannot do the main version.)
NO ITEMS: No gluten, no milk (soft cheese OK), no coffee (tea OK), no white sugar (honey OK), no alcohol, no tobacco, no red meat, no obvious deserts.
LIMIT ITEMS: Limit animal protein, processed foods, stevia, starches, corn, nuts and high fat items such as olive oils and avocados (yes eat them, just limit them to one serving per day).
MUST ITEMS: You must have your full amount of water every day and do a minimum of 15 minute exercise every day.