The 22-Day Revolution by Marco Borges: Food list: foods to eat – avoid

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The 22-Day Revolution by Marco Borges: Food list

The 22-Day Revolution (2015) is a whole-foods, plant-based diet.

  • Eat whole plant foods – vegetables, fruits, grains, legumes, nuts and seeds.
  • Aim for 80-10-10 – 80% unprocessed carbohydrates, 10% fat, 10% protein.
  • Avoid animal products, processed and refined foods, sugars, artificial sweeteners.

See below on this page for a description of the food recommendations in the diet. General guidelines | What to eat | Unclear foods | Foods to avoid | Fast track program for weight loss | Lifetime diet. There’s a lot more in the book.

Use this page as a cheat sheet alongside the book. Send this page to friends, family, and anyone else who you want to understand what you’re eating on this diet.

Get a copy of The 22-Day Revolution for how to develop positive habits, exercise/fitness guidelines, how to get vitamins and minerals from plants rather than pills, sleep and stress management recommendations, how to get calcium and iron on a plant-based diet, guidelines for eating in restaurants and with friends, shopping lists, meal and exercise plans and pep talks for each of the 22 days, and recipes.

The reasoning behind The 22-Day Revolution

The book says that a plant-based diet will help you lose weight and keep it off, provide an enormous amount of energy daily, and prevent long-term health problems like heart disease and high blood pressure. The 22-Day Revolution program is a 22-day intensive program built to reset your body and mind by changing your habits.

The 22-Day Revolution diet plan – what to eat and foods to avoid

General gu >Foods to eat in The 22-Day Revolution

  • Vegetables
    • Portion size: 1-2 cups (if you’re really hungry, add another cup of plainly prepared veggies)
    • Dark leafy greens (most highly recommended vegetables) – e.g. beet greens, collard greens, dandelion greens, kale, mustard greens, spinach, Swiss chard, turnip greens, watercress
    • Other green veggies – e.g. asparagus, bok choy, broccoli, broccolini, green peas, jalapeño peppers, lettuce (all types), okra, seaweed, spirulina
    • Bright veggies, the more color the better – e.g. beets, bell peppers, carrots, corn, peppers, radicchio, squash, tomatoes
    • Starchy veggies – e.g. squash, sweet potatoes
    • Other veggies – e.g. alfalfa sprouts, artichoke hearts, Belgian endive, cauliflower, celery, cucumber, daikon, eggplant, fennel, garlic, hearts of palm, jicama, mushrooms, onions, scallions, shallots, zucchini
    • Avocado (note ½ cup serving size as this is cons >Unclear foods with The 22-Day Revolution
    • Unclear – Gluten-containing foods – the book doesn’t expressly say that gluten and wheat are bad, but it doesn’t have any recipes containing wheat products and it even calls for gluten-free oats. If you have a gluten intolerance or allergy it tells you to avo >Foods to avoid with The 22-Day Revolution
    • Animal-based foods
      • Meat, e.g. beef, pork, processed meat, deli meat, hot dogs
      • Poultry, e.g. chicken
      • Fish, seafood
      • Eggs
      • Milk products, e.g. milk, butter, cream, cheese, ice cream, yogurt
    • Refined and processed foods / “Frankenfoods”
      • Anything containing processed white flour – cookies, pancake mixes, cake mixes, white breads, cupcakes
    • “Vegan” processed foods, e.g. vegan hot dog made in a vegan bun made from processed flours
    • Sugar and sugary foods
      • If the ingredients include “sugar” or “corn syrup”, don’t buy it
      • g. sugary drinks, candy, chocolate
      • Hidden sugars – e.g. tomato sauces, salad dressings, peanut butter, pretzels
      • Honey isn’t expressly excluded, but the book does say that vegans avoid honey
    • Artificial sweeteners
      • Diet sodas, diet candies, diet anything
    • Artificial additives, flavorings, preservatives
    • Beverages
      • Drinks with calories
      • Soda, lemonade
      • Sugary tea
      • Alcohol – no alcohol for 22 days, and with restraint after that

    Fast-track program

    This is a program for people who have more than 30 pounds to lose.

    It will take time to lose weight, by taking in fewer calories and burning more calories – don’t expect miracle results.

    • Replace dinner or breakfast with a smoothie a few times a week (recipes in book)
    • As a meal replacement, try a 22-Days Nutrition protein powder in one of the smoothies, or try a 22-Days protein bar as an easy grab-and-go meal
    • For a more aggressive approach, or if you have more than 50 pounds to lose, supercharge your weight loss even more by replacing your dinner with a green juice at least 4 times per week. Start your day with a smoothie for breakfast, and lunch from the meal plan, and then a green juice for dinner
    • Shift the meals and eat the denser, more carb-heavy option for lunch instead of dinner
    • If you have more than 50 pounds to lose, try intermittent fasting – skip meals every once in a while or every other day

    Lifetime diet

    • Continue to eat plants
    • Eat breakfast, lunch, and dinner instead of eating for emotional reasons
    • Eat consciously by sitting while you eat and eating slowly
    • Eat right when you wake up in the morning, not right before you go to sleep at night
    • Remember that alcohol calories are empty calories, so choose them wisely. If you’re going to reintroduce wine, do so with moderation and realize that it affects your weight and your health

    Health benefits claimed in The 22-Day Revolution

    The diet in this book claims to reduce the risks for: acne, asthma, atherosclerosis, bloating, cancer, cardiovascular disease, constipation, diabetes, prediabetes, fatigue, heart attacks, heart disease, heartburn, high blood pressure, high cholesterol, hypertension, inflammation, overweight/obesity, slow metabolism, stomachaches, stroke, vision problems

    As always, this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. Consult your doctor before starting a new diet. This page describes what the authors of the diet recommend – Chewfo is describing the diet only, not endorsing it.

    Get a copy of The 22-Day Revolution for how to develop positive habits, exercise/fitness guidelines, how to get vitamins and minerals from plants rather than pills, sleep and stress management recommendations, how to get calcium and iron on a plant-based diet, guidelines for eating in restaurants and with friends, shopping lists, meal and exercise plans and pep talks for each of the 22 days, and recipes.

    How has this diet helped you? Please add a comment or question below.

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