Smashin' Greens Fasting Guide

Smashin' Greens Fasting Guide +

New to Fasting?

To all who are new to our product, the Smashin’ Greens, our fasting routines, and challenges, you may be wondering, “Is there a way I can slowly implement the ‘Greens and fasting into my lifestyle?” The answer is YES! We have created this protocol to help you slowly incorporate the Smashin’ Greens into your diet, progressing into a fast, and then slowly reintroduce healthy meals as you come off your fast. If your goal is weight loss, this will help your transition into healthier, more mindful eating habits. Sticking to these recommendations and having a plan will help keep you from binge eating following your fast so your body will more easily adjust to the reintroduction of food. These recommendations will also help prevent you from falling right back into old eating habits and we encourage you to push yourself to make healthier choices. If you are under the age of 18, please get permission from a parent or guardian before trying any fasting routines.

Directions for

Slow Transition:

- Day 1: Replace your breakfast with a Smashin’ Greens shake and have your lunch and dinner as usual (try making your meals from fresh, whole food sources).
- Day 2: Replace both your breakfast and lunch with Smashin’ Greens shakes and eat dinner as usual.
- Day 3 (start of your greens fast): First, set your goals and intentions and the length of time you wish to fast- if you set a specific goal, you are more likely to achieve it. Replace each meal- breakfast, lunch, and dinner with a Smashin’ Greens shake. You may have black coffee and plain unsweetened herbal teas with no additives, creams or sugars. You may have a sugar free protein shake if you wish, after you work out and only if you work out. We recommend our MASF Gains Protein powders.
- DRINK PLENTY OF WATER! SUGGESTED INTAKE IS HALF YOUR BODYWEIGHT IN OUNCES. (Example: A 160 pound person should drink 80 ounces of water per day.)
- Continue your fast until you reach your goal number of days. Most people go for 3, 5 or up to 10 days
- On the day following your last day of the fast, end your fast with a light easy to digest breakfast.
- Following your first breakfast you have 2 options: continue the day by eating your 2nd and 3rd meals following the food options below; OR continue the next 2 days with a slow transition out of the fast, increasing your meals while decreasing your Smashin’ Greens meal replacements each day. If you wish to follow the slow transition into eating protocol, see the following:
- Post-Fast Day 1: Complete your fast with a light nutritious and easy to digest breakfast. Continue replacing your lunch and dinner with a Smashin’ Greens shake.
- Post-Fast Day 2: Have a light and nutritious breakfast, followed by a nutrient-rich, lunch full of electrolytes, minerals and healthy fats. Drink a Smashin’ Greens shake for dinner.
- Post-Fast Day 3 (End of your transition out of the fast and start of your normal eating routine): Have breakfast, lunch and dinner following our food recommendations below. .

Note: You do not have to slowly transition into a fast. However, a slow transition into and out of a fast will be easier on your body, especially if you’ve never done any kind of fasting before.

Recommended

Fasting Regimens:

** Intermittent Fasting
** Basic 3 Day Fast
** Basic 5 Day Fast
** 10 Day Fast (See our Integrity Challenge and Accountability Challenge)

** 5Days on, 2 Days off for 30 days (See the MASF Meltdown)

FASTING ROUTINES
There are many different ways and lengths of time to do the Smashin’ Greens Juice Fast.

The Same Rules Apply:

** Drink the Smashin’ Greens as a meal replacement or when you get hungry (Typically 2-3 or more per day).
** Drink plenty of water, it is very important to stay hydrated.
**You may have black coffee or tea with no sugar, creams or other additives.

** You may have sugar free gum and sugar free carbonated flavored water.
** You may have a sugar free protein shake after you work out and only if you work out.
** You may continue taking your usual dietary supplements and vitamins, pre-workout or BCAAs. (We recommend our Smashin' Reds, MASF Gains Protein powders, MASF Rush Pre-workout, MASF Recovery BCAAs, Clear Performance, MASF Power, MASF Collagen or MASF MCT Oil Powder. (Delicious, high quality, highly effective.)
** You get what you give, so give more! If your goal is weight loss, and if you are feeling up for it, we recommend continuing your regular exercise regimen or incorporating exercise into your lifestyle!

**Note: For the 30-day routine, on your ‘off days’, we highly recommend sticking to a diet of fresh, nutritious, whole foods to keep the momentum going and to prevent any shock to your digestive system. (Follow our food recommendations below for your first few meals post-fast and so on.

Post-Fasting Dietary Suggestions

Breaking Your Fast

First Meal Recommendations

After reaching your goal and completing your fast, you should eat foods which are easy for the body to digest, are a good source of protein, healthy fats and fiber, and will replenish nutrients, such as minerals and electrolytes. Portion size is also important. Consider smaller portions for comfortable digestion. These are some first meal suggestions:

- Fresh fruit and vegetable juices
- Raw fruits
- Dark, Leafy green lettuces, such as spinach, kale, etc.
- Cooked vegetables, including potatoes
- Vegetable soups
- Healthy fats like coconut oil, olive oil, avocado, eggs, grass-fed butter, and ghee
- Nutrient-rich bone broths
- Fermented foods such as kefir, sauerkraut, unsweetened yogurt, Kombucha etc.

Food Recommendations for 2nd and 3rd Meals

After you’ve reintroduced some items of light substance back into your diet, you can start adding foods which require a bit more complex digestion, such as:

- Raw/ uncooked vegetables
- Nuts and seeds, such as chia, flax, hemp, almonds, etc.
- Eggs
- Grass-fed or pasture-raised meat and poultry
- Fresh, wild-caught fish
- Whole grains and beans (soaked/sprouted is best for improving digestion)

Diet Recommendations Moving Forward

If you have successfully completed any of the above fasting regimens, congratulations on your success and hard work! It takes discipline and consistency to change your mindset and eating habits. If you’re fasting to break old eating habits and get a fresh start, these are our recommendations:

- All bodies are different, we won’t tell you when to eat or how much. This is where you do the research and figure out what works best for your lifestyle and metabolism.
- Listen to your body. EAT WHOLE FOODS!
- Whole foods are single ingredient foods that grow straight from the Earth and are in their natural, original form, unprocessed.
- Fresh vegetables & fruits, fresh meats, fresh juices, nuts, seeds, eggs and all of the above food recommendations.
- Incorporate organic superfoods into your diet.
- Avoid processed or canned foods.
- Avoid alcoholic beverages, sugary drinks, and refined sugars.
- Make the switch to natural sweeteners like stevia.
- Drink lots of water daily! (half your body weight in ounces)

** Practice mindful eating. Listen to your body; sometimes what feels like hunger pain is your body craving water. Eat when you are hungry. When you feel you are becoming full or even before you are full, stop eating. Avoid overeating and eating out of boredom. Eat slowly and without distractions. Help your digestive system by chewing your food thoroughly. Chewing is a very important step in digestion and the better you chew your food, the easier and more readily it can be digested.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

**The foregoing is not medical advice. You should consult a medical professional before attempting a fast. MASF is not responsible for any harm resulting from your decision to follow these directions without first consulting with your doctor.