What to eat during advocare 10 day cleanse? A Guide to Approved Foods

The AdvoCare 10-Day Reset, the newer iteration of the cleanse, is primarily structured around consuming whole, nutrient-dense foods to support digestion and detoxification. This detailed guide provides a clear understanding of what to eat during advocare 10 day cleanse to effectively reset your nutritional habits and support your wellness goals.

Quick Summary

The Advocare cleanse diet focuses on lean protein, fresh vegetables, fruits, healthy fats, and specific complex carbohydrates while eliminating processed foods, added sugar, alcohol, dairy, and wheat products.

Key Points

• Embrace Lean Proteins: Focus on sources like chicken, fish, eggs, and tofu to support satiety and muscle maintenance.

• Pile on the Veggies: Make non-starchy vegetables like greens, broccoli, and peppers a central part of every meal for fiber and vitamins.

• Choose Complex Carbs: Use whole grains like brown rice and oatmeal, or sweet potatoes, in moderation to fuel your body.

• Stay Hydrated: Prioritize drinking plenty of water, aiming for a general guideline of half your body weight in ounces daily.

• Eliminate Processed Foods and Sugar: Strictly avoid packaged foods, refined sugars, alcohol, and dairy for the duration of the cleanse.

Understanding the AdvoCare 10-Day Cleanse Diet

The AdvoCare 10-Day Cleanse, now primarily marketed as the 10-Day Reset, is a short-term nutritional program designed to support the body's natural cleansing process and promote digestive health. The program emphasizes a balanced diet of whole foods, complemented by AdvoCare supplements like Synbiotic Ultra, Cleanse tablets, and Fiber. Unlike restrictive liquid fasts, this cleanse encourages structured, balanced meals to provide essential nutrients and maintain energy levels. Successfully completing the 10 days requires a clear understanding of which foods to prioritize and which to avoid.

Approved Food Categories

The core of the AdvoCare 10-day cleanse is eating clean and focusing on nutrient-rich ingredients. This approach means preparing most of your meals from scratch and avoiding pre-packaged, processed options.

Lean Proteins

Lean protein is crucial for maintaining muscle mass and promoting satiety throughout the cleanse.

• Chicken and Turkey: Skinless, grilled, or baked breasts are ideal.
• Fish: Opt for lean fish like tilapia, cod, and white fish. Salmon and tuna are also approved sources of healthy fats.
• Eggs: Egg whites are preferred, but whole eggs are acceptable.
• Plant-Based: Tofu, beans, and legumes are excellent alternatives for vegetarians.
• Lean Ground Meats: ≥93% lean ground turkey or beef is acceptable.

Vegetables

Non-starchy vegetables are a cornerstone of the diet, providing fiber, vitamins, and minerals.

• Leafy Greens: Spinach, kale, romaine lettuce, and collard greens.
• Cruciferous Vegetables: Broccoli, cauliflower, and cabbage.
• Other Vegetables: Asparagus, bell peppers, onions, tomatoes, celery, cucumbers, and green beans.
• Salsa: A great addition for flavor, as long as it's a low/no sugar variety.

Fruits

Fruits are a source of vitamins and fiber, but they are consumed in moderation.

• Berries: Strawberries, blueberries, and blackberries are excellent choices.
• Melons: Watermelon.
• Citrus: Oranges and grapefruit are approved.
• Other Fruits: Apples, pears, and bananas.

Healthy Fats

Healthy fats support nutrient absorption and help with feeling full.

• Avocado: Sliced or mashed.
• Nuts and Seeds: Almonds, walnuts, and pumpkin seeds (unsalted, no added sugar).
• Nut Butters: All-natural peanut or almond butter (no added sugar, oil, or salt).
• Oils: Olive oil in moderation for dressings.

Complex Carbohydrates

These are consumed in moderate portions and provide sustained energy.

• Whole Grains: Brown rice and oatmeal.
• Root Vegetables: Sweet potatoes.
• Beans: Approved as a source of clean carbs and protein.
• Other: Quinoa is also an excellent option.

Foods and Beverages to Avoid

To maximize the cleansing process, several food groups and ingredients are eliminated for the 10-day duration.

• Processed Foods: All pre-packaged meals, snacks, and sugary drinks.
• Refined Sugars: This includes sweets, sodas, and most cereals.
• Fried Foods: All foods cooked in excessive oil or batter.
• Wheat Products and White Starches: This means no white bread, white rice, or pasta.
• Dairy Products: Cheese, yogurt, and milk are generally avoided, though recent guidelines may be more flexible if tolerated.
• Alcohol: Entirely avoided during the cleanse.
• Excessive Caffeine: Aside from the Spark supplement, coffee and soda should be eliminated.

Sample Meal Plan for the Advocare 10-Day Cleanse

Here is a one-day example of what a balanced eating plan could look like.

• Breakfast: Egg white omelet with spinach, peppers, and onions. Pair with a small bowl of oatmeal or a few slices of avocado.
• Mid-Morning Snack: A handful of raw almonds or an apple.
• Lunch: Grilled chicken breast served over a large mixed greens salad with cucumber, tomatoes, and a light vinaigrette dressing.
• Mid-Afternoon Snack: Sliced cucumber with a tablespoon of hummus.
• Dinner: Baked salmon with roasted asparagus and a baked sweet potato.

Comparison: Cleanse vs. Standard Diet

Feature	AdvoCare 10-Day Cleanse	Typical Standard Diet
Focus	Whole, nutrient-dense foods	Often includes processed, high-sugar foods
Protein	Lean sources (chicken, fish, eggs, tofu)	Often includes processed meats and higher-fat cuts
Carbohydrates	Moderate, complex carbs (brown rice, sweet potatoes)	Often includes refined carbs (white bread, pasta, pastries)
Fats	Healthy fats (avocado, nuts, olive oil)	Can include high levels of saturated and unhealthy fats
Dairy	Avoided	Common source of protein and fat
Sugar	Avoided	High intake from drinks, snacks, and desserts
Beverages	Focus on water; avoid alcohol, soda, excessive coffee	Often includes sugary drinks, alcohol, and coffee
Meal Frequency	Frequent, smaller meals to sustain energy	Irregular meals or skipping meals is common

Tips for Success on the 10-Day Cleanse

• Plan Ahead: Meal prepping in advance can prevent impulsive, unhealthy food choices.
• Stay Hydrated: Drink plenty of water throughout the day. A simple guideline is to drink half your body weight in ounces daily.
• Read Labels: Always check for hidden sugars, unhealthy oils, and additives in packaged foods.
• Consult a Professional: If you have underlying health conditions, consult a healthcare provider before starting.
• Listen to Your Body: Pay attention to how different foods make you feel and adjust if necessary.
• Stay Flexible: The plan can be adapted for dietary preferences, such as vegetarian or gluten-free, by choosing appropriate protein and carb sources.

Conclusion

Successfully navigating what to eat during advocare 10 day cleanse involves focusing on a balanced intake of lean proteins, fresh produce, and healthy fats while eliminating processed foods, sugar, and alcohol. By following these guidelines, staying hydrated, and planning your meals, you can support your body through the nutritional reset and potentially establish healthier long-term eating habits. For official information and details on the AdvoCare 10-Day Reset, visit the company's official website.

What to Eat During Your Advocare 10 Day Cleanse: Summary

• Lean Protein Focus: Prioritize skinless chicken, turkey, and lean fish like salmon, along with eggs, tofu, and legumes for sustained energy.
• Abundant Vegetables: Include a high intake of non-starchy vegetables such as leafy greens, broccoli, asparagus, and bell peppers for fiber and nutrients.
• Complex Carbs in Moderation: Opt for whole grains like brown rice and oatmeal, and complex carbs like sweet potatoes to maintain energy levels.
• Approved Healthy Fats: Incorporate healthy fats from sources like avocado, nuts, and olive oil to aid satiety and nutrient absorption.
• Hydration is Key: Drink plenty of water throughout the day, aiming for about half your body weight in ounces, to support detoxification and overall wellness.
• Know Your 'No' List: Strict avoidance of processed foods, refined sugars, fried foods, alcohol, and dairy is essential for the 10-day period.

Frequently Asked Questions

Can I drink coffee on the Advocare 10-day cleanse?

While the cleanse recommends avoiding excessive caffeine, the 10-Day Reset bundle often includes Spark, which contains some caffeine. Small amounts of black coffee or tea with no sugar are also generally considered acceptable by distributors, but adhering to the provided Spark is the standard.

Is dairy allowed on the Advocare 10-day cleanse?

No, most guidelines for the 10-day cleanse recommend completely avoiding dairy products, including milk, cheese, and yogurt. This helps to eliminate potential inflammatory foods during the reset period. Some older sources are more flexible if dairy is well-tolerated, but avoidance is the most common advice.

Are snacks permitted on the cleanse?

Yes, healthy snacks are permitted and encouraged to keep energy levels stable and prevent extreme hunger. Approved options include fruits, a handful of almonds, or Advocare-approved snack bars.

How much water should I drink during the cleanse?

It is crucial to drink plenty of water to support the detoxification process. A common guideline is to drink half your body weight in ounces of water per day.

What kind of protein can I have if I'm vegetarian?

Vegetarians can substitute plant-based proteins like tofu, beans, and legumes. Eggs are also an approved protein source.

Can I use dressings and sauces on my food?

Yes, but you must choose low-sugar, low-fat options. Light vinaigrette, fresh lemon juice, vinegar, and salsa are good choices. Avoid creamy, buttery, or high-fat dressings.

What are the core principles of the AdvoCare diet?

The core principles are to focus on whole, nutrient-dense foods, balance macronutrients with lean protein and complex carbs, and avoid processed foods, refined sugars, and inflammatory ingredients to support the body's digestive health.