The Advocare cleanse, also known as the 10-day cleanse, is a popular diet program that involves restricting your diet to Advocare’s line of meal replacement shakes, bars, and supplements for 10 days. The cleanse is intended to help rid your body of toxins and unwanted fat. But what exactly can you eat and drink during the Advocare cleanse?
Overview of the Advocare Cleanse
The Advocare cleanse is broken down into two phases:
- Phase 1 (Days 1-5): Consume 4 servings of Advocare meal replacement shakes, 2 Advocare fiber supplements, and 8 ounces of Advocare herbal cleanse drink per day.
- Phase 2 (Days 6-10): Consume 2 servings of Advocare meal replacement shakes, 1 Advocare fiber supplement, 1 Advocare probiotic supplement, and 8 ounces of Advocare herbal cleanse drink per day.
In addition to the Advocare products, you consume 4-6 ounces of lean protein twice per day during both phases. You also drink 64 ounces of water per day to stay hydrated.
Allowed Foods and Drinks
During the Advocare cleanse, the only products you can consume are the Advocare brand supplements. But you do have some choice when it comes to the lean protein foods. Here are the allowed foods on the Advocare cleanse:
Advocare Products
- Advocare Meal Replacement Shakes
- Advocare Fiber Drink Mix
- Advocare Herbal Cleanse
- Advocare Probiotic Restore
Lean Protein
You can choose 4-6 ounces of lean protein twice per day. Allowed proteins include:
- Chicken breast
- Turkey breast
- Fish like salmon, tuna, cod, etc.
- Shellfish like shrimp, crab, lobster
- Eggs
- Lean beef cuts like sirloin or tenderloin
- Nonfat plain Greek yogurt
Beverages
- Water (64 oz per day minimum)
- Unsweetened tea
- Black coffee
Do not add milk, creamers, sweeteners, or flavorings to the allowed beverages.
Foods to Avoid
Since the Advocare cleanse is designed to eliminate toxins, fat, and other negative influences from your diet, you need to avoid all other foods besides the allowed proteins, Advocare products, and beverages. Here are the major food groups to avoid:
- Grains including bread, pasta, rice, oats, etc.
- Starchy vegetables like potatoes, corn, peas
- Legumes including beans and lentils
- Dairy products besides nonfat Greek yogurt
- Sweets and added sugars
- Processed foods and takeout
- Fried foods
- Fatty cuts of meat
- Juices and sugary drinks
- Alcohol
You also want to avoid adding sauces, condiments, butter, oils or other high-fat toppings to your lean proteins. Read all ingredient labels carefully to look for hidden sugars or other banned ingredients.
Sample Meal Plan
Here is an example of what you might eat and drink during a day of the Advocare cleanse:
Phase 1
| Time | Food/Drink |
|---|---|
| Breakfast | Advocare meal replacement shake |
| Mid-morning | Advocare herbal cleanse drink (4 oz) |
| Lunch | 4-6 oz grilled chicken breast Salad with spinach, tomatoes, balsamic vinegar |
| Afternoon | Advocare meal replacement shake |
| Dinner | 4-6 oz baked cod Steamed broccoli |
| Evening | Advocare herbal cleanse drink (4 oz) Water |
Phase 2
| Time | Food/Drink |
|---|---|
| Breakfast | Advocare meal replacement shake |
| Mid-morning | Advocare herbal cleanse drink (4 oz) |
| Lunch | 4-6 oz grilled chicken breast Salad with spinach, tomatoes, balsamic vinegar |
| Afternoon Snack | Hard boiled egg |
| Dinner | 4-6 oz salmon, baked Steamed asparagus |
| Evening | Advocare herbal cleanse drink (4 oz) Water |
Tips for Advocare Cleanse
Here are some tips to help you get through the Advocare cleanse:
- Drink the full 64 oz of water per day to curb hunger and support detox
- Choose lean proteins like chicken breast without skin or fish instead of fattier cuts
- Include lots of non-starchy vegetables like leafy greens, broccoli, asparagus for fiber
- Season foods with spices, vinegars, lemon juice instead of high-fat sauces
- Eat slowly and mindfully to minimize cravings
- Avoid situations with tempting foods like restaurants or parties
- Get light exercise daily like walking to boost energy and mood
- Give yourself a non-food reward at the end like a massage or new book
Supplementing the Cleanse
While you can only consume the Advocare products during the official cleanse, some people choose to supplement the cleanse with a few additional foods that won’t impact detoxification or fat burning. These may include:
- Small amounts of berries like strawberries or blueberries
- Some raw nuts and seeds like almonds or pumpkin seeds
- Nut milks like unsweetened almond milk or coconut milk
- Small amounts of avocado
- Acai packs for antioxidants
- Lemon water
Check with your Advocare coach before supplementing to make sure the additions align with the cleanse goals.
Foods to Reintroduce After the Cleanse
Once you’ve completed the 10-day Advocare cleanse, you’ll want to reintroduce foods slowly back into your diet. Here are some healthy foods to focus on post-cleanse:
- Whole grains like oats, brown rice, quinoa, whole grain bread
- Starchy vegetables in moderation like sweet potatoes, squash, peas
- Legumes like lentils, chickpeas, beans
- Low-fat dairy like Greek yogurt and cottage cheese
- Berries and fruits
- Nuts, seeds, nut butters
- Healthy fats like olive oil, avocado
Try to limit processed foods, fried foods, alcohol, and sweets as these provide empty calories. Focus on getting lots of vegetables, lean proteins, complex carbs, and hydration to help your body readjust post-cleanse.
Maintaining Cleanse Benefits
Once you’ve completed the Advocare cleanse, you’ll want to maintain the benefits by sticking to healthy eating. Here are some tips:
- Follow a meal plan focused on lean proteins, veggies, fruits, and whole grains
- Continue drinking 64+ ounces of water per day
- Take Advocare supplements like probiotics and fiber
- Exercise at least 30 minutes per day
- Get 7-9 hours of quality sleep per night
- Manage stress levels with yoga, meditation, etc.
- Limit alcohol, sweets, fried foods, and processed foods
Making healthy lifestyle choices after the cleanse can help sustain your results long-term.
Potential Challenges
Restricting your diet so strictly for 10 days can present some challenges, including:
- Hunger – Be sure to drink lots of water and add extra protein if needed
- Cravings – Distract yourself and remind yourself why you’re doing this
- Low energy – Get plenty of rest and moderate exercise
- Headaches – Should subside within a few days as your body adapts
Consult your Advocare coach if any symptoms or challenges persist or become severe.
Who Should Avoid the Cleanse
The Advocare cleanse is not suitable for everyone. You should avoid the cleanse if:
- You are under 18 years old
- You are pregnant or breastfeeding
- You have diabetes or manage blood sugar issues
- You have an eating disorder or diet obsession
- You have gastrointestinal issues
- You have high cholesterol or heart disease risk
- You take prescription medications – check with your doctor first
Check with your healthcare provider before starting the Advocare cleanse, especially if you have any underlying medical conditions.
The Bottom Line
The Advocare cleanse involves restricting your diet to Advocare shakes, supplements, herbal drinks and some lean protein for 10 days. No other foods, drinks (besides water) or ingredients are allowed during the cleanse phases. While the Advocare cleanse can promote quick weight loss and detoxification, it is a very restrictive plan that can be challenging to complete and maintain. Check with your healthcare provider to see if trying the cleanse is appropriate for your health status and goals.