Guiltless Goodies 14 Day Weight Loss Plan

Watch this video from Guiltless Goodies customer Mitch Royer who's lost close to 20 lbs in under 3 weeks! 

Guiltless Goodies

14 Day Weight Loss Plan

& Cleanse 

by Daniel & Lindsey Crouch

 

The Problem: “Excess carbs are destroying your health. And not just unhealthy carbs, but even “healthy” ones like whole grains can cause dementia, ADHD, anxiety, chronic headaches, depression, and much more.” -NY Times #1 Best seller, ‘Grain Brain’

 

The Goal: Follow this plan for 14 days to flush out toxins, lower blood pressure & cholesterol, starve out yeast & candida, and turn your body into a fat burning machine, all while eating delicious and nutritious foods.

 

The Program: 

1.) Consume at least 40g of fiber per day. Keep in mind, the average American eats only 11g of fiber per day. Your new goal is 40g of fiber using any combination of Guiltless Goodies with the foods listed below. Fiber helps to remove all the junk, toxins and build up in your digestive track (including yeast and fungus which makes you crave sugar/ carbs). Additionally, fiber makes you feel full, which will help you to eat and snack less.

 

2.) Consume less than 50g net carbs per day. When you restrict your carbs, your body has no choice but to burn your fat stores instead. Now we’re talkin! Our goal is to put your body in a constant fat burning mode, also know as ‘ketosis’. In order to do that we have to eat less than 50g net carbs per day, which becomes easy to do with Guiltless Goodies, because our foods are naturally low in net carbs.

 

3.) Drink as close to 1 gallon of water per day as possible. Most of us are walking around dehydrated, which causes headaches, lack of energy, false hunger sensations and even depression. By focusing on getting as close to 1 gallon of water per day as possible, you eliminate the risk of being dehydrated, and you also help move the fiber along through your gut. By the way, when you are properly hydrated you feel full, have more energy, flush toxins through your system faster, look better and generally operate at a higher frequency. If you have trouble drinking water, feel free to add lemon or lime, which also have health benefits.

 

Here are charts of foods that will help you calculate the net carbs, fiber and protein for each meal and snack. You can basically eat whatever you want, as long as the net carbs for your day don’t go over 50g and you get at least 40g fiber.

 

Guiltless Goodies

Guiltless Goodies

Size

Net Carbs

Fiber

Protein

Hippie Tortilla

1 Tortilla

2g

7g

9g

Love Muffin

1 Muffin

10g

5g

5g

Best Cookie Ever

1 Cookie

9g

4g

4g

Skinny Donut (Chocolate Glaze)

1 Donut

20g

8g

9g

Guiltless 7 Seed Flour

1 Cup

4g

28g

24g

 

 

Proteins *antibotic-free*

Protein

Size

Net Carbs

Fiber

Protein

Cage-Free, Free-Range Eggs

1

0

0

6

Sliced Turkey Breast

4 oz

0

0

16

Tuna Fish

4 oz

0

0

28

Salmon

4 oz

0

0

24

Rotisserie Chicken 

4 oz

0

0

28

Chicken Breasts

4 oz

0

0

28

Ground Turkey 

4 oz

0

0

14

Buffalo/Bison

4 oz

0

0

30

Ground Beef

4 oz

0

0

28

Steak

4 oz

0

0

30

Venison

4 oz

0

0

32

Bacon

4 slices

0

0

16

 

Nuts:

(Peanuts are not nuts, but rather legumes and will inhibit weight loss)

Nuts

Size

Net Carbs

Fiber

Protein

Walnuts

14 halves

2

2

4

Almonds

23 almonds

2.5

3.5

6

Pecans

19 halves

1.3

2.5

2.6

 

 

Vegetables:

Vegetable

Size

Net Carbs

Fiber

Protein

Avocados

1/2 avocado

2

6.5

2

Kale

1 cup chopped

6

1

2

Arugula

1 cup chopped

0.5

0.5

0.5

Asparagus

10 Spears

3

3

4

Spinach

1 cup

0.5

1

1

Bell Peppers

1 cup

12

2

3

Brussels Sprouts

1 cup

4.5

3.3

3

Broccoli

1 cup chopped

3.5

2.5

2.5

Cauliflower

1 cup chopped

3

2

2

Cabbage

1 cup chopped

2

2

1

Carrots

1 cup grated

8

3

1

Celery

1 stalk

0.6

0.6

0.3

Cucumbers

1 cup sliced

1.5

0.6

0.6

Grilled onions

1/2 Cup

9

1.5

1

Grilled Peppers

1/2 Cup

3

1.5

1

  

Lowest Carb Fruits

Fruit

Size

Net Carbs

Fiber

Watermelon

1/2 cup Diced

5.5

0.5

Strawberries

1/2 cup sliced

5

1.75

Blackberries

1/2 cup

3

4

Blueberries

1/2 cup

9

2

Green Apples

1/2 cup sliced

6

1.2

 

 

Dressings and Sauces

Dressings and Toppings

Size

Net Carbs

Fiber

Protein

Chosen Foods” Avocado Oil Mayo

2 tbsp

0g

0g

0g

Yellow Mustard

1 tbsp

0g

0g

0g

Briannas Ranch Dressing

2 tbsp

2g

0g

1g

Tessemae's Organic Creamy Ranch

2 tbsp

0g

0g

0g

Butter

1 tbsp

0

0

0

Guacamole

 

 

 

 

 

Alcohol

No alcohol. Alcohol is primarily sugar, also many times made from wheat and yeast. For this 14 day cleanse, we will be abstaining from all alcoholic beverages for maximum results.

 


Common weight-loss saboteurs. Avoid at all cost! 

All Cereals

Anything with MSG (read the labels)

Most Items sold in a wrapper (heavily processed foods)

Anything with High Fructose Corn Syrup

Artificial Sweeteners (many times worse than sugar - Stevia is okay)

Bananas

BBQ Sauce

Beans (very starchy)

Beer

Breakfast Bars

Candy Bars

Chips (Doritos, fritos, even veggie sticks and corn chips)

Corn (very high in sugar)

Dates

Fruit (other than what’s listed above, most other fruits have high fructose)

Gatorade

Grains (all grains, even gluten-free that’s made with wheat flour)

Grapes

Ketchup

Oatmeal

Pasta

Peanut Butter (use almond butter instead)

Potatoes & Sweet Potatoes

Protein Bars (highly processed)

Quinoa

Raisins

Rice (Brown and White as well as Rice Flour)

Sodas (Diet Sodas, too)

Sports Drinks

Snack Bars

Starches (Potato Starch, Tapioca Starch, Cassava Flour, etc)

Sugary Salad Dressings

Tortilla Chips

Traditional Breads

 

 

“Wheat increases blood sugar more than table sugar.”

 

“Those whose diets were highest in healthy fats were 42% less likely to experience cognitive impairment.”

 

“Grains and carbs set fire to the brain through surges in blood sugar.”

-Grain-Brain

 




Lindsey Crouch
Lindsey Crouch

Author