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Intermittent Fasting: How To Lose Body Fat And Detox In 5 Easy Steps!

Intermittent Fasting: How To Lose Body Fat And Detox In 5 Easy Steps!

#swolefit | Jul 31, 2016 | 2 comments
  • Post author
    Alix Best

"See the results you want quick, feel great, and have more than enough energy throughout your entire day"

You’re on a new diet, maybe for the first, third, or tenth time. And just like all the others, you aren’t getting results fast enough, or heck results at all! The hardest part about beginning a new diet is sticking with it and seeing the changes.

The key to seeing fast and successful results is staying committed and consistent with your exercise and nutrition needs. If you don’t – you’re most likely not going to accomplish much. Not seeing results and continuing to diet is sort of like going to work and not getting a paycheck, before long you’re going to quit.  What you need is to jump-start your motivation and your results. But how?

Years of poor nutritional habits have filled your body and cells with bad bacteria, toxins, and preservatives. The important thing to realize is that they do not leave your body without the help of your diet! Resetting your carbohydrate metabolism and cleansing your body enables you to jump-start results and set yourself up to finally achieve your goals, permanently!  Only after you’ve reset your carbohydrate metabolism and cleansed your body of these toxins will your body be able to absorb nutrients and burn fat like never before.

Think you’ve got what it takes? We know you do! Keep reading for our 5 easy steps to your successful transformation and cellular cleansing!

Intermittent Fasting Cleanse

Step 1: Stay Hydrated and Drink Purified Water

Maintaining alkaline pH is the ultimate key to preventing disease. The human body is 75% water and your brain is 85% water! The pH scale ranges from 0-14 with an optimal number of 7.4 in your body, just on the side of neutral. If the body varies away from this, being too acidic or to alkaline, enzymes love their ability to function. Why is it a big deal? Over acidity has been linked to cancer, heart disease, osteoporosis, and even diabetes. Staying hydrated is the key to a healthy body and is of upmost importance while cleansing. 

Water is essential to every function of the body.

For the purpose of this cleanse, not just any water will do. We highly advise you drink purified water.

What is purified water?

It’s sickening to know that floating around in most of our tap and bottled water are contaminants such as chemicals, chlorine, fluoride, bacteria, antibiotics and the list goes on.  Purified water has an equal number of +/- ions, is rich in minerals, is free of common contaminants, and has a 7.0 pH or higher.

Why should I drink purified water?

You can look at purified water in the same context you look at the importance of this cleanse – both aim to purify and rid your body of toxins keeping you from functioning and achieving your highest potential.  The human body is the most efficient and powerful living piece of machinery. If you choose to not use purified water, we guarantee you will defeat the purpose of this cleanse and keep your body from losing fat and keeping it off.  It would be sort of like going to change the oil in your car, emptying the oil, and just refilling it with same old oil. Make sense?

Tips for proper hydration using purified water:

  • Drink .75 ounces of water per lbs. of body weight. Example: If you weight 200 lbs. you would drink 150 ounces of water. Space it out throughout the day. Yes, you will be taking more pee breaks.
  • We do not recommend drinking just any filtered or bottled water. Find bottled water with a ph balance of 7.0 or higher.  The most commonly found bottles of purified water we recommend are Evian and Fiji Water. Look into your local co-op or health foods store to see if they offer high-level pH water as well.  

Drinking Cayenne Pepper During Fast

Step 2: Fasted Lemon and Cayenne Pepper Water

That’s right!  First thing every morning you are going to drink warm lemon water with non-irradiated cayenne pepper.  Lemmon Juice and cayenne pepper both have anti-fungal, detoxifying, and immune boosting properties. It’s really the best way to start your day. But why?

A 100-gram serving of lemon provides you with nearly 90% of your Vitamin C intake requirement for an entire day! Lemons are power packed with electrolytes such as potassium, calcium, and magnesium as well as several antioxidants. One antioxidant in particular that is found in lemons is called D-Limonene which helps detoxify the liver. In order to reap the full fat loss benefits for your meal plan you must have clean healthy liver as a starting block.

Cayenne pepper stimulates your circulatory system by opening capillaries, improves digestion, and helps to regulate blood sugar and carbohydrate metabolism.  Equally as important, it increases the temperature of your body and cranks up your metabolism in turn burning more fat.  Make sure to use non-irradiated cayenne pepper as irradiation negates these benefits.

Lemon and Cayenne Pepper Water


Purified Water, 1 Lemon, ½ tsp Cayenne Pepper



  • Heat purified water until lukewarm
  • Juice 1 lemon
  • Cut the remaining lemon into small pieces
  • Place lemon juice & remains into water
  • Top with ½ tsp cayenne pepper
  • Let sit for 10 minutes (the longer you wait the spicier it gets)
  • Drink with a straw (avoids unnecessary damage to tooth enamel)

    Lemons and cayenne pepper, although spicy and acidic, restore your body to a healthier, more alkaline pH balance.  A balanced pH internally has proven to be a major contributing factor to gaining unwanted fat and countless chronic disorders and diseases.

    Does Apple Cider Vinegar Break fasting

    Step 3: Apple Cider Vinegar with Every Meal

    We’ve already briefly covered some of the benefits of a healthy pH balance, but wait, there’s more! Apple cider vinegar is the secret sauce for maximizing the fat-loss and health benefits of resetting your pH levels. With every meal you will be drinking a glass of Apple Cider Vinegar mixed with Purified Water.

    Apple cider vinegar is full of vitamins, minerals, and enzymes in their raw form.  It contains sediment left over from the fermentation process of apples. Unpasteurized sediment detoxifies, wipes out bad bacteria, and leaves the upper and lower intestines in optimal conditions to absorb nutrients. Ultimately, the goal is to have your body at a 7.4 pH to reap the ultimate weight loss and toning rewards of your nutrition plan.

    Apple Cider Drink


    Apple Cider Vinegar, purified water



    • Use only raw, unfiltered apple cider vinegar. I recommend “Bragg Apple Cider Vinegar”
    • Combine 2 tbsp. Braggs apple cider vinegar into 8 oz. purified water with each meal
    • Do not mix with honey or any other sweeteners
    • Dilute with more purified water if you find the taste is too strong

    Benefits of Apple Cider Vinegar:

    • Kills harmful bacteria
    • Improves skin and fights acne
    • Grows healthy gut bacteria
    • Boosts metabolism
    • Increases insulin sensitivity helping to fight Type 2 Diabetes
    • Can help prevent cancer and other diseases

    Step: 4 Intermittent Fasting Cleanse

    The beauty of this cleanse is that it doesn’t call for a complete fast.  By using the technique of intermittent fasting you reap the benefits of resetting your body’s insulin sensitivity as well as cleanse the body of toxins that block you from absorbing nutrients.  Insulin sensitivity is important because the more sensitive your body is to insulin the less likely you are to store fat from carbs and the more likely you are to use that food as fuel. 

    How do I intermittent fast?

    Choose an 8-hour window of the day in which to eat and during the other 16 hours you will be fasting.  For example: I choose to eat from 1pm to 9 pm and then I don’t eat again until 1 pm the following day.

    Why should I fast for 16 hours?

    The 16-hour period is absolutely critical because digestion requires energy from your body.  If your body is constantly getting rid of the food in your system during the cleanse it puts deep cleaning and detox on the back burner.  Our answer to this? The 16-hour window.  Your body sends a signal activating ‘deep cleaning mode’ approximately 8-hours after your last meal. Thus, allowing you to give your body another 8-hours while increasing your insulin sensitivity. Ultimately you become a fat burning machine!

    Intermittent Fasting Foods List

    While purified water, intermittent fasting, and lemon cayenne pepper water will all help you cleanse your body, burn fat, and prime you to be ready to absorb the nutrients you need to transform yourself into the health, toned, person you’ve always wanted to be, it is important that you eat the right foods. 

    All of the foods here have been chosen to aid in the cleansing of your system help your body absorb more of the healthy nutrients needed to lose fat.  This foods list is the foundation of this cleanse and is designed to avoid the major foods that cause clogs in your systems ability to function properly, allergies, sensitivities, and digestive problems. 

    What should I eat during a cleanse?

    Whole Veggies

    Leafy Greens



    Green Tea

    Organic Turkey





    Apple Cider Vinegar

    Coconut Oil

    Wild Fish

    Hemp Protein Powder

    Organic Chicken

    What should I avoid during a cleanse?




    Processed Sugar







    Creamed Veggies

    Peanut Butter

    Corn Oil

    Whey Protein

    Processed Foods

    Step 5: Fasted Cardio

    Fasted cardio can be a great way to jump start the fat burning process as studies have shown that it can burn up to 300 percent more fat than doing cardio in a non-fasted state.  It also aids in the detoxification process. 

    We recommend that you do 30 minutes of moderate intensity cardio one hour prior to your first meal.  It is important that if you feel light-headed or sick that you stop your fasted cardio immediately as this can be a sign of low blood sugar. 

    30 minutes after you’ve completed your fasted cardio be sure to eat your first meal.

    When you don't get the nutrients you need during a fasted-state, you're not optimizing your true potential for fat loss. Proper supplementation while fasting, during high-intensity exercise is paramount to obtaining the desired results you want. 

    If your goal is to lose body fat, but also maintain lean muscle mass, it's paramount to get the nutrients you need while in a fasted state. Branched Chain Amino Acids (BCAA) are the essential building blocks of protein. During high-intensity exercise, the body undergoes a rapid loss of BCAAs since they are the muscles main source of fuel. BCAAs can help prevent protein breakdown and muscle loss, which is extremely important during high-intensity exercise to maintain lean muscle mass and lose body fat. 

    Super Cleansing Meal Plan

    Pro Tip:  The sample meal plan below provides a guideline for how to eat but you don’t have to eat those exact foods every day.  For variety, swap foods in and out, just make sure that they are organic and NOT on the DO NOT EAT LIST


    Drink Lemon Cayenne Pepper After Waking Up

    Meal #1 @ 12pm

    Meal #2 @ 4pm

    Meal #3 @ 8pm /blend/

    6oz Organic Chicken

    6oz Wild Caught Salmon

    1 Scoop Hemp Protein

    8oz Fresh Spinach

    6oz Asparagus

    4oz mixed Blueberries & Strawberries

    4oz Blueberries

    4oz Strawberries

    6oz Raw Spinach

    Apple Cider Vinegar Water

    12 Almonds

    1tsp Cinnamon, Turmeric, & Ginger


    Apple Cider Vinegar Water

    Purified Water


    We recommend this as you are likely to be receiving more nutrients than ever before and you may ingest too much of some specific vitamins and/or minerals.  While Rebooting and following the guidelines and meal plan you will be receiving an abundance of antioxidants, minerals, enzymes, vitamins, and phytonutrients.

    Congratulations on completing our Intermittent Fasting Cleanse!

    Your body is now a clean, nutrient absorbing, fat burning machine.  You can now begin adding other foods such as red meat, pork and a few different starches as long as they are all organic.

    This cleanse has primed you to get the best results of your life and most importantly it has set up you up to keep those results by ridding your body of the toxins that prevent you from absorbing healthy nutrients as well as helping you to improve your carbohydrate metabolism.  While this is just the first step in your journey to having the body and health of your dreams it is a vital one.  As the great Chinese philosopher said, the journey of a thousand miles begins with a single step and you’ve just taken the most important one.

    Want More Information On What To Drink During Your Intermittent Fasting Cleanse To Enhance Your Results? LEARN MORE


    • Post author
      Alix Best

    Comments on this post (2)

    • May 21, 2018

      How long should one do this fast? it doesnt say that anywhere. Are we talking 10 days/2 weeks?

      — Ravenna

    • Jul 05, 2017

      When do I drink the Acv,Emon water ixture. Can it be during my fast or does it have to be when my fast is broken?

      — Ernest

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