The Science Behind the Shakeology 3-Day-Cleanse
I like to call the Shakeology 3-Day Cleanse a “performance cleanse.” This is because it was designed to be done with a workout program. Let’s take a look at how this differs from other cleanses, how to tailor it to your needs, and what to expect if you decide to try it.
First of all, it’s not a true cleanse. It’s a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it’s like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.
The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you’ll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it’s nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you’re after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you’re doing an exercise program.
First of all, it’s not a true cleanse. It’s a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it’s like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.
The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you’ll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it’s nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you’re after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you’re doing an exercise program.
How it Works
Your eating structure doesn’t change. You still eat every few hours while you’re awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you’re not eating as much food as you’d normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn’t restrict the actual nutrients you’re getting by too much, so activity can continue as normal.
We recommend you try to keep your shakes to just Shakeology. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology Fiber supplement, can and should be done as you see fit.
Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you
The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you’re eating are so high in fiber and nutrients that it’s virtually impossible to overeat. You’ll be consuming so much fiber, along with enzymes and digestive aids, that your body’s ability to flush excess foods quickly will be at its peak.
We recommend you try to keep your shakes to just Shakeology. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology Fiber supplement, can and should be done as you see fit.
Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you
The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you’re eating are so high in fiber and nutrients that it’s virtually impossible to overeat. You’ll be consuming so much fiber, along with enzymes and digestive aids, that your body’s ability to flush excess foods quickly will be at its peak.
The Essentials to Remember
The key is to follow the same regimen all three days.
I'm simply doing this as a personal body reset. I'm looking for Shakeology to help my body perform at an even better level than it currently is performing.
Essentials:
3 Shakeology shakes per day
2 cups of green tea per day
1 or 2 pieces of fruit per day (optional and preferably not bananas)
1 salad for dinner—can include fish or poultry
No dairy or extra sugars (this includes almond and soy milk)!
Drink 2 to 4 liters of water every day
Only use low-fat dressings, and go easy on the salt and/or pepper to taste
2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
Fruit is optional, and it is discouraged (however, some of you will need the calories while others
may not)
Power-workout participants (those who are already super conditioned) are recommended the
higher numbers of calories
For maximum results, do NOT use additives
Dinner salad may include WHITE GRILLED PROTEIN—poultry or fish only
I'm simply doing this as a personal body reset. I'm looking for Shakeology to help my body perform at an even better level than it currently is performing.
Essentials:
3 Shakeology shakes per day
2 cups of green tea per day
1 or 2 pieces of fruit per day (optional and preferably not bananas)
1 salad for dinner—can include fish or poultry
No dairy or extra sugars (this includes almond and soy milk)!
Drink 2 to 4 liters of water every day
Only use low-fat dressings, and go easy on the salt and/or pepper to taste
2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
Fruit is optional, and it is discouraged (however, some of you will need the calories while others
may not)
Power-workout participants (those who are already super conditioned) are recommended the
higher numbers of calories
For maximum results, do NOT use additives
Dinner salad may include WHITE GRILLED PROTEIN—poultry or fish only
The Daily Regimen
Daily Regimen:
1 cup of green tea to start the day
Exercise (if doing exercise, here is the ideal time to do it)
Breakfast:
1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. of water
1/2 banana blended in optional
Drink plenty of water
Snack 1 (85 calories):
1 piece of fruit (apple is best, but others are okay - strawberries, mixed berries, small banana, pear )
Drink plenty of water
Lunch:
1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. of water
Drink plenty of water
1 cup of green tea or a detox tea (20 min before snack)
Snack 2: (Mid-afternoon)
1 scoop Shakeology (140 calories)
Ice to taste
8 to10 oz. of water
Drink plenty of water
Dinner:
Salad with grilled white fish or poultry (roughly 340 calories)
Basically - Greens—3 servings of greens or vegetables, plus 4 oz. of grilled white meat (fish or chicken)
2 tablespoons of light dressing—no more!
Don't forget - Drink 2 to 4 liters of water every day
How to Modify - if you're light headed, add small snacks - 5 -10 almonds, or 1/2 banana
Shakeology 3-Day Cleanse FAQ
Here are the answers to some of the most commonly asked questions:
1. How many calories per day?
800 to 1,100 calories per day
2. How often can I do the Shakeology 3-Day Cleanse?
Ideally, you should do it once per quarter (every 3 months)
▪ As the seasons change
▪ Before starting a new workout program
▪ When you feel you need help breaking through a plateau
3. Should/Can I still do my workouts during the Cleanse?
Depends on the individual
You’ll have less energy than normal, so consider doing it during a recovery week
Try not to do in the middle of P90X® or INSANITY®
4. Can I do a 1-day or a 2-day cleanse instead of a 3-day?
Yes! Some people will see results with one or two days
We recommend against continuing the cleanse for more than three days
5. Should/Can I take other Beachbody® supplements during the Cleanse?
Results and Recovery Formula™: No, too much sugar/calories
Others (Omega-3, etc.): Not necessary, but won’t hurt either
1 cup of green tea to start the day
Exercise (if doing exercise, here is the ideal time to do it)
Breakfast:
1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. of water
1/2 banana blended in optional
Drink plenty of water
Snack 1 (85 calories):
1 piece of fruit (apple is best, but others are okay - strawberries, mixed berries, small banana, pear )
Drink plenty of water
Lunch:
1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. of water
Drink plenty of water
1 cup of green tea or a detox tea (20 min before snack)
Snack 2: (Mid-afternoon)
1 scoop Shakeology (140 calories)
Ice to taste
8 to10 oz. of water
Drink plenty of water
Dinner:
Salad with grilled white fish or poultry (roughly 340 calories)
Basically - Greens—3 servings of greens or vegetables, plus 4 oz. of grilled white meat (fish or chicken)
2 tablespoons of light dressing—no more!
Don't forget - Drink 2 to 4 liters of water every day
How to Modify - if you're light headed, add small snacks - 5 -10 almonds, or 1/2 banana
Shakeology 3-Day Cleanse FAQ
Here are the answers to some of the most commonly asked questions:
1. How many calories per day?
800 to 1,100 calories per day
2. How often can I do the Shakeology 3-Day Cleanse?
Ideally, you should do it once per quarter (every 3 months)
▪ As the seasons change
▪ Before starting a new workout program
▪ When you feel you need help breaking through a plateau
3. Should/Can I still do my workouts during the Cleanse?
Depends on the individual
You’ll have less energy than normal, so consider doing it during a recovery week
Try not to do in the middle of P90X® or INSANITY®
4. Can I do a 1-day or a 2-day cleanse instead of a 3-day?
Yes! Some people will see results with one or two days
We recommend against continuing the cleanse for more than three days
5. Should/Can I take other Beachbody® supplements during the Cleanse?
Results and Recovery Formula™: No, too much sugar/calories
Others (Omega-3, etc.): Not necessary, but won’t hurt either
