Chapter 5

The 10-Day Keto-Green Quick Start Detox

So here it is: your 10-Day Keto-Green Quick Start. As you can see, it includes three meals per day, with instructions for getting alkaline the first five days and into ketosis the next five. I’ve provided recipes in the back of the book, but there is flexibility to create your own meals from the food lists below, based on the foods you like. If you don’t see a portion size given, feel free to eat as much as you like, but eat until you just feel satisfied, without feeling stuffed.

As you follow the Quick Start, you’ll find yourself feeling more energetic, sleeping better, experiencing fewer symptoms, and losing weight (up to a pound a day)—all while enjoying delicious and nutritious foods.

Remember that this Quick Start is a tool that you can use periodically throughout the year for improved hormonal health and longevity. You can use it once a month, or at the start of each new season. Go back to the Quick Start if your weight starts creeping up, or if you need to slim down quickly for a special occasion.

CREATE YOUR QUICK START PLATE

 

80 percent alkalinizing vegetables and 20 percent protein

For the first five days, while you’re focused on getting alkaline, an easy way to plan your lunches and dinners is to use your dinner plate as a guideline. Simply fill a little more than three-fourths of your plate (80 percent) with alkalinizing vegetables. In the remaining space, place your healthy protein and fat choices.

From day 6 to day 10, you’ll simply add more healthy fats to create more of a keto-alkalinizing plate. For example, two-thirds of your plate might hold alkalinizing veggies, a middle circle holds healthy fats such as avocado, olives, or nuts and seeds, and the rest is filled with protein.

That’s really all there is to it. The meal plans below will guide you, and pretty soon meal planning will be a cinch.

The First Five Days: Do This Every Day upon Awakening

  • Test your urinary pH first thing in the morning (and periodically throughout the day), with the goal of keeping at or above 7.0. Record everything in your Daily Tracker. (See the Self-Tests section.)

  • Drink a large glass of warm water to which you’ve added ½ teaspoon lemon juice, ½ to 1 tablespoon unfiltered apple cider vinegar, and 1 pinch cayenne pepper (to stimulate detox). If you are not alkaline, meaning that your urine pH is below 7.0 persistently, add ½ teaspoon baking soda to the mix or mix the baking soda with water and drink to boost alkalinization.

  • Enjoy a cup of coffee or tea (such as cinnamon, chamomile, chai, or green, with a cinnamon stick). I find that many women have undiagnosed dairy sensitivities, but even if that doesn’t sound like your issue, it’s a good idea to just go dairy free these first ten days. If you typically use a little splash of low-fat milk in your coffee, try unsweetened coconut or almond milk instead. Add 1 teaspoon ghee and/or 1 tablespoon MCT oil to boost your fat intake necessary for ketosis, also adding creaminess; blend it all together. This beverage will also stave off hunger and cravings.

  • Begin your day with quiet time to meditate, pray, or express gratitude. Use your Daily Tracker to record your thoughts and feelings and set your intentions for the day.

MCT: A FAT-BURNING OIL

 

I’m partial to MCT oil, otherwise known as medium-chain triglyceride oil. It is a special type of fat derived from coconut or palm kernel oils that the body readily uses for energy. MCTs are the easiest fat for the body to convert into ketones, and they’re less likely to be turned into body fat. In addition, MCT oil increases metabolism and appears to normalize low thyroid function, making it easier for the body to burn stored fat.

MCT oil is made from coconut oil, but don’t confuse them as the same thing. There are four kinds of MCTs found in coconut oil: C6, C8, C10, and C12. (The numbers refer to the length of the carbon chains.) Among these, the most superior is C8, caprylic acid—and you should look for an oil that consists mostly of C8. It has the best ketone-producing and fat-burning profile. In fact, C8 is the fastest MCT to metabolize, and it bypasses liver processing entirely and is therefore less likely to be stored as body fat. Another benefit of C8 is that it helps support a healthy gut due to its powerful antimicrobial properties—it’s able to eliminate harmful bacteria without interfering with good bacteria. It will improve the intestinal ecosystem and decreases leaky gut.

MCT oil can be used as a salad dressing and drizzled over vegetables.