THE 3 DAY

DETOX

Cleanse and rebalance your body, mind and

gut, to get rid of toxins and fix your tummy.
DISCLAIMER 
This book is not intended to treat or prevent diseases, nor as a substitute for medical
treatment. This program mentioned here should not be adopted by a purchaser
without review and consent of your health professional. The authors are neither
responsible nor liable for any harm or injury resulting from these programs or the use
of the exercises described herein. 

COPYRIGHT
All rights reserved. No portion of this manual may be used, reproduced or
transmitted in any form or by any means, electronic or mechanical. Including fax,
photocopy, recording or any information storage by anyone but the purchaser for
their own personal use. 

"A strong, positive self-image is the best

possible preparation for success"
 About

Around seven years ago, at the age of 20, I started my fitness journey from my
bedroom at university.

I began with small workouts and slowly increased my duration, built strength and
confidence. I suffered a lot with digestion issues, a bad diet and bloating on a regular
occasion.

Over the years, I have learned through, trial and error, what exactly the body reacts
best to. For me, this was and is, body weight exercises, high-intensity training, and
toning routines.

Through this research and understanding, I started a YouTube channel, so I could

share what I have learned, what I eat, and the exercises I do, all from home.  Many of
us are short on time, and so, creating workouts to do in the comfort of your own home
allows you to save that time, save money and build up your confidence.

It makes me so happy to be able to show others that a flat stomach can be achieved
in the comfort of your home or while travelling.

My stomach has always been the one area that I like, and I work hard to maintain it.
Of course, I have flaws like everyone else and mine is my thigh area. However, I try to
eat right, workout and in keep a positive mindset.

I love creating workouts that make me sweat, and sharing all these tips with others
makes it all the extra while special.

I am always researching nutrition, and reading information about gut health and I

cannot wait to continue to share the research and knowledge with you alongside my
workouts.

For now, I want you to have access to how I detox my body, stomach, and gut, to
rebalance and get my digestion running smoothly again.
A detox can sound boring to do at times. Your first impression will assume you will
starve, eat bland meals and have to buy a ton of food or juices to complete it. These
kinds of detoxes leave you feeling nauseous, low on energy and drained.

The 3 Day Flat Belly Detox will not leave you feeling like this. It is a three day only
cleanse, where at the end, you get to feel fabulous and best of all, see results!

In The 3 Day Flat Belly Detox, your body will eliminate toxins and provide you with the
right nutrition to combat harmful toxins, increase your energy and fight off fat.

You will be equipped with the right foods and meal plans to get you feeling energised
and put your mind at ease for three days.
You will notice that you will begin to feel less bloated and have your digestive system
running smoothly again.

A Flat Stomach starts from within; we must make better choices with what we
consume, come to know our digestion patterns and understand if our healthy gut
bacteria is working. Our inside truly affects how we look and feel on the outside, and
that is why I want you to join me on this The 3 Day Flat Belly Detox today.

Over the next three days, you will eat foods that are natural and work to tackle
inflammation.  By the end of this The 3 Day Flat Belly Detox, you will be feeling great
and looking forward to beginning your new journey with me!

BEFORE DETOX AFTER DETOX

 CAUSES OF TOXIC BUILDUP

Causes of Toxin Buildup

It is important to know how toxins can build up in our body. Below is a list
of the most common causes:

1. POOR DIET
A poor diet can consist of low fibre, processed, fried, and junk food. Many
people have drifted away from eating whole, nutrition-based foods such as
fruit, vegetables, and whole grains.  

2. CONSTIPATION
When we have not been to the toilet in a couple of days, everything gets
backed up in the colon and toxins become trapped. Chronic constipation
means that toxins are fermenting and decaying in the colon, which then
starts to pollute the bloodstream and our cells. 

3. WATER
So many people do not drink enough water. It helps to cleanse the body from
the inside and out. Not drinking enough makes us dehydrated and keeps the
toxins inside. 

4. STRESS
Stress affects every single cell in our body. It breaks down our immune
system and other major organs, making us vulnerable to diseases and
illnesses. 
CONTINUED

5. LACK OF SLEEP
Sleep is so important to the human body! It is the time where the body can
relax, repair, and restore. Without proper sleep, the body cannot cleanse
itself and build strength. 

6. LACK OF EXERCISE
I am sure you do not need me to tell you the many benefits of exercise! But
exercise is so important to build up strength, improve our cardiovascular and
circulatory system. It also improves our nerves, mood, blood and organs. 

7. ANTIBIOTICS
Although antibiotics can help fight off bacterial infections, they are in fact
very harmful to our intestines. Antibiotics do eliminate the unhealthy
bacteria in our body, but they also take away the good. 
THE 3 DAY DETOX GOAL

The 3 Day Detox Goal

The goal for your 3 Day Flat Belly Detox is to feed you with the right
nutritious foods that are going to heal you from the inside and make you
look and feel confident! 

We shall be decreasing the inflammation in your body, the build-up of

toxins, and cleansing your liver to help reset your body. 

You do not need to go on a juice detox or special diet to cleanse your

body.  You just need an easy meal plan, that contains REAL food that
will act as medicine to your body.

Nothing is more powerful than food, and you will see that during this
detox.

I am going to show you that this detox can be done at a low cost, with
delicious recipes and everything can be bought at your local
supermarket.

By the end of this detox, you are going to be benefiting your health,
organs, skin and gut! 
NOTE : BUY ORGANIC

Shopping List

FRUIT AND VEGETABLES SPICES AND HERBS

4 Lemons Cayenne Pepper
Pack of Berries Cinnamon
1 Bag of Carrots Fresh Coriander
Pack of Onions Salt and Pepper
Pack of Garlic Ground Turmeric
1 Avocado Ground Ginger
1 Pack of Spinach
1 Red Cabbage 
OTHERS
1 Cucumber 
1 Pack of Asparagus    Apple Cider Vinegar 
1 Beetroot Green Tea 
1 Lettuce  Greek Yogurt or Kefir 
Box of Cherry Tomatoes Chia Seeds
2 Red Peppers Olive Oil
1 Egg Chicken or Vegetable Broth
1 Small Sweet Potato Unsalted Almonds or Walnuts
1 Courgette  Coconut Oil
IMPORTANT NOTES

Important Notes

Drink 3 litres of a water a day.

It should be warm to room temperature. Do not
drink cold water. 

Meal prep your soup beforehand. All the

recipes in this guide are very quick, but it is
advised to prepare the soup in advance so it
can be taken to work or heated up on the
day. 
THE 3 DAY DETOX
D A Y 1
Day 1

UPON WAKING 
Drink 1/2 lemon with warm water (amount desired - usually around 250ml).
Add 1 teaspoon of cayenne pepper and 1 tablespoon of Apple Cider Vinegar

A great way to start the day by cleansing your liver, boosting your
metabolism and decreasing inflammation. 

1 HOUR LATER

Drink green tea. 

Green tea has been drunk for many years as it is a natural antioxidant. Its
properties help to remove toxins from the body, increase your metabolism,
as well as help, reduce body fat. 

BREAKFAST: YOGURT POT

150g of Greek Yogurt or Kefir

30g of berries
2 tablespoons of chia seeds
Dash of cinnamon (optional) 

Place all the ingredients into a bowl. 

Drink an unlimited amount of lemon water to help flush your body and
have another green tea 
LUNCH: TURMERIC CARROT SOUP
- 2 tablespoon of Olive Oil
- 1 onion
- 2 cloves garlic 
- 2 tablespoons of turmeric  
- 1 tablespoon of ginger
- 500g carrots, chopped
- 700ml of broth
- 1 tablespoon of apple cider vinegar

1. Heat the olive oil over medium heat in a

heavy-bottomed pot. When the oil has
melted, add chopped onion and cook until
it begins to soften. Next, add the garlic and
cook for a few more minutes. Add the
carrots and cook for approximately 10
minutes.
2. Add the apple cider vinegar, bone broth, turmeric, and ginger to the pot.
Bring to a boil, then turn down to a gentle simmer. Cook for 20 minutes or
until carrots are very soft.
3. Bring the pot off the burner and then, using either a food processor or
blender, blend all the ingredients together until it is a smooth puree.
4. Divide into 3 portions, and enjoy 1 now! Store the other 2 in the fridge. 
In between lunch and dinner, have water and a green tea. 

DINNER: BEETROOT AND ALMOND SALAD:

- 1 beetroot
- 1-2 Handfuls of spinach and lettuce
- 1/4 of cucumber, sliced
- 1 tsp apple cider vinegar
- 1 tablespoon of almonds or walnuts
- Pinch of coriander 
- 4 Cherry Tomatoes
Mix all the ingredients together in a bowl and enjoy right away
After dinner, enjoy a chamomile tea or green tea. 
D A Y 2

Day 2

UPON WAKING
Drink 1/2 lemon with warm water. Add 1 teaspoon of cayenne
pepper and 1 tablespoon of Apple Cider Vinegar

BREAKFAST: TEA AND FATS

Green tea with 1-2 teaspoons of coconut oil

Drink an unlimited amount of lemon water to help flush your body and
have another green tea

LUNCH: TURMERIC CARROT SOUP

A bowl of carrot soup. Add 1 tablespoon of olive oil to the top and a
tablespoon of flax seeds. Flax seeds are optional. 

In between lunch and dinner, have water and at least 1 green tea.
DINNER: RED CABBAGE SALAD
- 150g red cabbage
- 1 small carrot
- 1 red pepper
- 42g avocado
- 1 tablespoon of apple cider vinegar
- 1/4 cucumber
- 1 handful of spinach 
- 1 Boiled Egg
- Pinch of coriander (optional) 

Mix all the ingredients together in a bowl and add your egg once
boiled. Eat right away. 

After dinner, enjoy a chamomile tea or green tea. 

D A Y 3

Day 3

UPON WAKING

Drink 1/2 lemon with warm water. Add 1 teaspoon of cayenne

pepper and 1 tablespoon of Apple Cider Vinegar

BREAKFAST: BERRY SMOOTHIE 

50g of berries (raspberries and blackberries) 
1 tablespoon of Greek Yogurt 
1 handful of spinach
1 cup of water
1 tablespoon of chia seeds (optional)

Blend all together in a blender and drink 

Drink an unlimited amount of lemon water to help flush your body and
drink another green tea

LUNCH: TURMERIC CARROT SOUP

A bowl of carrot soup. Add 1 tablespoon of olive oil to the top and
a tablespoon of flax seeds. 

In between lunch and dinner, have water and a green tea. 

DINNER: ROASTED VEGGIE LOVE
- 80g of asparagus, 
- 1/2 sweet potato
- 4 Cherry tomatoes, chopped in half 
- 2 tablespoons of olive oil 
- 1/2 Red Pepper 
- 1/2 courgette 
- 1 tablespoon of turmeric and 1 of cayenne pepper  

Pre-heat the oven to 200C. On a baking tray, add all the

ingredients,. Drizzle with olive oil and add turmeric and cayenne
pepper. Cook for 15 minutes or until soft.
Serve immediately. 

After dinner, drink hot lemon water, with a pinch of cayenne

pepper and tablespoon of Apple Cider Vinegar. 
FREQUENTLY ASKED
QUESTIONS
F . A . Q .

WHAT IF I’M ALLERGIC TO/DON’T EAT…?

Coconut oil – Leave the tea plain 
Lemons – Stick to plain water 
Corriander – Just leave it out 
Carrots – Pumpkin 
Green tea – Peppermint or dandelion tea
Beetroot -  Cabbage or cucumber 
Red cabbage – Lettuce or more carrots 
Egg – Tofu 
Yoghurt – Plant based yoghurt 
Turmeric – Saffron 
Vinegar – Lemon
Asparagus - Green Beans, Zucchini, Broccoli, Brussels Sprouts
Sweet potato - Pumpkin, Butternut Squash
Avocado - Nuts or seeds

WHAT IF I FEEL HUNGRY?

It’s normal. Just drink more tea and water as hunger pains and
dehydration feel the same. Remember that everyone responds
differently to the detox. If you really do feel fatigued and faint,
you must listen to your body. In this case have a small snack of
some yoghurt or a boiled egg.

I DON’T NORMALLY EAT BREAKFAST,

SHOULD I HAVE THE BREAKFAST MEAL
LATER?
If you feel like you need it, you can have the yoghurt
pot/smoothie later in the day
F A Q
. . .

I DON’T HAVE A BLENDER- IS THERE AN

ALTERNATIVE TO THE SMOOTHIE?
Just repeat the yoghurt pot from day 1.

IS THE SOUP RECIPE FOR THE WHOLE DETOX

OR ONE MEAL?
The recipe allows you to meal prep for the duration of the detox
so it is for 3 days and should be divided into 3 portions.

IS IT NORMAL NOT TO HAVE A BOWEL

MOVEMENT?
You should have a bowel movement but everyone is different.
Try drinking more water.

I FIND THE CAYENNE PEPPER TOO HOT...

Just reduce the quantity or dilute in more water. If you cannot
handle spicy foods at all just omit the pepper as you know your
body and must do what is best for you.

HOW MANY CALORIES IS THE DETOX?

The detox isn’t about calorie counting it is about rebooting your
system by eliminating toxins and resetting your gut.

DO I KEEP TAKING MY VITAMINS DURING

THE DETOX?
Yes of course, your vitamins are good for you so keep them up!
F A Q
. . .

CAN I EXTEND THE DURATION OF THE

DETOX?
It can be done for up to 6 days but for the first time it is best to
stick to the 3 days only.

HOW OFTEN SHOULD I DO THE DETOX?

3-4 times a year will help your body cleanse and reset by
restoring your gut and reducing bloating and inflammation. Post
detox, now cleansed and free of toxins and with a continued
healthy diet, your body is reenergized to fight fat and maintain a
healthy weight

CAN I WORKOUT DURING THE DETOX?

You can but just take it easy – if you are feeling fatigued and
faint, listen to your body and do something low impact such as a
walk or some yoga. Remember that the best thing you can do at
all times is just listen and respond to your body.

CAN I HAVE COFFEE OR BLACK TEA?

No coffee and tea on this detox at all. Not even if diluted with
milk and sugar or any other additive. These drinks are toxifying
and should be avoided during the detox. If you feel like you need
something, stick to invigorating herbal teas.