10-Day Weight-Loss Guide

One of the beautiful things about Naked Nourishment is that it is
flexible — it can be modified to help you get out of it whatever you are
hoping to get, be it increased energy, better skin, relief from digestive
problems, a stronger immune system, or weight loss.
Most people who get Naked lose weight, but it is possible to eat only
Naked foods and not lose weight or even gain weight. So I have
developed this weight-loss plan to help you choose the right foods to
ensure that you lose the weight you need to lose while nourishing and
caring for your body as few other diets enable you to do.
This plan takes you day by day, meal by meal, so that you may follow it exactly if you choose. But if you’ve been with me for a while or you want to wean yourself from foods more slowly or if you want a slower weight
loss, then by all means feel free to mix it up.   Be aware that any of the foods you choose in Get Naked Fast!and The Naked Zone are beneficial to your health and will not weigh you down. However, for effective weight loss, you should have some foods only in moderation. Take it easy on dips, sauces, and cheese substitutes made from nuts or nut butter, like Nacho Cheese Sauce. Also limit sweet foods like dates, coconut-milk ice creams and shakes, and desserts like Naked Cheesecake or Turtle Squares. Enjoy a Naked Bliss shake, but make it meal, not a snack or dessert. But there’s no limit to the amount of fresh greens and in-season fruit you can have! 

Quick overview of Naked Nourishment
The essence of Naked Nourishment is removing the foods from your
diet that weigh you down. These foods weigh you down by causing
toxicity in your body, an allergic reaction you are not aware of, difficult
digestion, and/or water retention. They also fill you with calories that
don’t actually provide you with much nutrition.  So step 1 of getting Naked is knowing these “no’s,” so I call them the Know No’s.
No dairy
No meat
No wheat
No caffeine
No alcohol
No processed sugar
So what do you eat instead? Step 2 of getting Naked is adding more
fresh, live produce into your diet. The more raw, plant-based food,
the better.
Cooked food (cooked over 145 degrees) is no longer alive and,
therefore, does not provide your body with as much nourishment as
food that is still alive. A dinner of a cheeseburger and fries provides
your body with a little protein, a lot of acid waste, and that’s about it.
A dinner of salad made from fresh leafy greens, shredded vegetables,
and light dressing gives you vitamins, minerals, and natural enzymes
that help your body digest the food. See the difference?
But there is so much more to a Naked diet than salad. When I first
started a raw diet, I didn’t know what to eat. But one day inspiration
hit when I realized I could combine my background as a chef with my
newfound knowledge of raw food, and the Naked diet was born.

On the Naked diet, you will prepare meals that are about 80% raw and 20% cooked. You also get substitutions for the foods you are giving up. For
example: sprouted-grain breads in place of regular bread; brown
rice or quinoa in place of white rice; gluten-free brown-rice pasta
in place of regular pasta; nut-based milks and cheeses in place of dairy products; coconut-milk ice cream instead of dairy ice cream; and so much more. To understand substitutions, go to Video Logs and watch the 5th
video called “Get Naked Fast — Naked Substitutions.”
The Naked diet not only increases the nutrition you ingest each day,
but improves your health by making your body more alkaline and less
acidic. This is explained in pages 7 through 9 of Get Naked Fast!and in
the 2nd video in Video Logs, “Get Naked Fast — The Balancing Act.”
This is just an overview. For a more thorough understanding of Naked
Nourishment, read my book Get Naked Fast! A Guide to Stripping
Away the Foods That Weigh You Down. You can also watch the 1st
video in Video Logs for an explanation of the book and my philosophy.
What to expect when you start getting Naked The blog and video series Farrowtone’s Naked Challenge is a daily diary of my brother Ryan’s experience getting Naked. My brother shares how he feels each day, which is so helpful to you as you go through the same feelings.
10-Day Weight-Loss Guide 3 At first you will miss your old vices, like hot coffee, wine with dinner, or potato chips. But about 3 days in, those cravings subside.  You may also feel hungry more often throughout the day. That’s a
good sign — it’s your body adjusting to no longer being weighed down
with foods that are very slow to digest, like meat. Here’s Ryan’s experience.
A few times during this process, you will experience the side effects of
detoxification. You may feel like you’re coming down with a cold, you
may get a headache, or you may just be cranky. When you know what
it is and how to deal with it, it helps you to get through it. Here’s
Ryan’s experience on day 7. And again on day 10.
You will also find that you feel and look incredible! Like  Ryan did on
day 13. 

Getting ready to get Naked
Before you begin, you need to clean out and stock up.
Clean out.Get rid of all the Know No’s in your kitchen. Give away the
junk food, dairy, bread, crackers, and secret candy stash. Freeze your
meat. Hide your alcohol.  Stock up.  Before you head to the store, print the “Grocery Guide” listed under Member Downloads in  The Naked Zone. This will show you all the options you have for all the elements of the diet, such as oils, nut milks, raw nuts, vegetables, and so on. When shopping for
produce, use the Member Download “The Four Seasons of Produce” to
ensure you are getting in-season produce for optimal nutrition, when
possible.

Read through the recipes for the first week of the diet and make a
grocery list with items such as sprouted-grain or brown-rice tortillas,
lettuce, avocados, Vegenaise, diced butternut squash, ghee, vegetable
broth, hummus, kale, and so on. Look through the Monthly Recipes
and jot down any of those recipes you might like to make, like Honey
Mustard Dressing or Chia Pudding.
You will need a lot of lemons to make green juice and to squeeze into
a large glass of water each morning. You will also want to stock up on
your favorite herbal teas for a nice, warm, hydrating finish to each day.
You will also need a juicer and a blender. They don’t have to be
anything fancy, but the faster the blender, the smoother the results.
Educate yourself.  For an overview of what you can expect to
experience on this plan and answers to frequently asked questions, go
to Video Logs and watch the 4th video called “Get Naked Fast —

Getting Naked at work
All the Naked foods for your day can be packed. It just takes thinking
ahead and preparation. A soft-sided cooler is a great way to transport
your food for the day.
A thermos works great for transporting green juice, smoothies, or hot
soup. A jar or a large drink cup with a lid can also work for green juice.
Small Tupperware-type containers are great for hummus, salad dressing, nuts, almond butter, muesli, dip, or croutons. Medium Tupperwares work for wrap fillings, sliced vegetables, and salad. Or if you really like to pig
out on salad, you may need a large one.  You’ll be amazed at how excited
you are that you have this fabulous lunch ready and waiting for you.
You may also want to bring your own tea bags from home to have
something hot to drink. If you are addicted to sipping soda to get you through your work day, sip on sparkling water or iced green or herbal tea instead.  You can also keep raw almonds and dried fruit in your desk to snack on whenever you want.

Day 1
Upon waking
• Large glass of water with a few squeezes of fresh lemon juice
Morning
• Popeye’s Passion
smoothie (p. 52 of Get Naked Fast!)
Mid morning
• Raw oatmeal (soak a serving of oats in almond milk overnight, then top
with raw honey or agave and sprinkle with sliced or dried fruit)
Lunch
• Alt Wrap (p. 63 of Get Naked Fast!)
Mid afternoon
• Extra Virgin Bloody Mary (p. 111 of Get Naked Fast!)
Dinner
• Very Teriyaki Vegetable Quinoa Bowl (p. 80 of Get Naked Fast!)
Dessert
• Mango Sorbet (p. 98 of Get Naked Fast!) (optional)
• Herbal tea like peppermint, chamomile, or a combination

Day 2
Upon waking
• Large glass of water with a few squeezes of fresh lemon juice
Morning
• Julius Kefir smoothie with additional frozen berries added, if you
want (p. 55 of Get Naked Fast!)
Mid morning
• 2 cups green juice (p. 38 of Get Naked Fast!) and a slice of
sprouted-grain toast with almond butter
Lunch
• Butternut Squash Soup (p. 60 of Get Naked Fast!)
Mid afternoon
• Chia Pudding   (feel free to use whatever fruits you like)
Dinner
Fiesta Bowl
Dessert
• Plum Crisp made with plums, apples, peaches, berries, whatever
fruit is in season (p. 97 of Get Naked Fast!) (optional)

Day 3
Upon waking
• Large glass of water with a few squeezes of fresh lemon juice
Morning
• Fresh Apple Muesli With Maple-Pecan Cream (p. 40 of Get Naked Fast!)
Mid morning
• 2 cups green juice (p. 38 of Get Naked Fast!) and dried fruit such as
apples, coconut, or mango
Lunch
• Deb's    Everything Salad
Mid afternoon
• Sweet & Salty Almond Bar   or a handful of raw, soaked almonds
Dinner
Cold Sesame Noodles
Dessert
• Small scoop of coconut-milk ice cream (optional)
• Herbal tea

Day 4
Upon waking
• Large glass of water with a few squeezes of fresh lemon juice
Morning
• Julius Kefir smoothie with frozen fruit and a handful of spinach added
Mid morning
• 2 cups green juice (p. 38 of Get Naked Fast!) and homemade trail
mix of raw nuts, raisins, dark chocolate chips, and sunflower or
pumpkin seeds
Lunch
• Soup: either more of the Butternut Squash soup or Diana’s Mineral
Broth
Mid afternoon
• Sweet & Salty Almond Bar or a handful of raw, soaked almonds
Dinner
• Portobello Mushroom Fajitas (p. 83 of Get Naked Fast!)
Dessert
• Chia Pudding   made with your choice of fruit (optional)
• Herbal tea

Day 5
Upon waking
• Large glass of water with a few squeezes of fresh lemon juice
Morning
• Popeye’s Passion smoothie (made with frozen banana or frozen
blueberries, p. 52 of Get Naked Fast!)
Mid morning
• Hot Quinoa-Cranberry Cereal (p. 43 of Get Naked Fast!)
Lunch
• Cold Sesame Zucchini Noodles 
Mid afternoon
• Fruit salad, such as Curried Waldorf Salad
Dinner
• 1½-cup serving of Naked Mac & Cheese
• Green salad with apple cider vinegar, olive oil, and sea salt
Dessert
• Scoop of coconut-milk ice cream (optional)

Day 6
Upon waking
• Large glass of water with a few squeezes of fresh lemon juice
Morning
• Kale Colada milkshake  (p. 74 of Naked Bliss)
Mid morning
• Slice of sprouted-grain bread with almond butter and raw honey
Lunch
• Spinach Caesar
Mid afternoon
• Piece of fresh, in-season fruit (melon, berries, citrus, apple, or pear)
Dinner
• Barley Stew (p. 87 of Get Naked Fast!)
• Small salad, veggie sticks, or fruit salad
Dessert
• Two Pecan Pie Treats (p. 104 of Get Naked Fast!) (optional)

Day 7
Upon waking
• Large glass of water with a few squeezes of fresh lemon juice
Morning
• Smoothie of your choice
Mid morning
• Naked PB&J (p. 72 of Get Naked Fast!)
Lunch
• My Big Fat Greek Salad (p. 68 Get Naked Fast!)
Mid afternoon
• Homemade trail mix (such as Pumpkin Spiced Party Mixor your own
combination of raw nuts, dark chocolate, and dried fruits)
Dinner
• Raw Marinated Mushroom Steak and Mashed Cauliflower (p. 88 of Get
Naked Fast!)
• Small salad or veggie sticks
Dessert
• Pink Grapefruit Cosmo (p. 119 of Get Naked Fast!)

Day 8
Upon waking
• Large glass of water with a few squeezes of fresh lemon juice
Morning
• Melon Smoothie (p. 123 of Get Naked Fast!)
Mid morning
• Green juice and trail mix
Lunch
• Open-Face Hummus Sandwich (p. 64 of Get Naked Fast!) made with
homemade Zucchini Hummus (p. 67 of Get Naked Fast!) or store-bought hummus to save prep time
Mid afternoon
Fruit salad, such as Curried Waldorf Salad
Dinner
• Sweet Potato Curry (p. 91 of Get Naked Fast!) (If you can’t find the
spices for this dish in the spice or Asian aisles of the market, try the
bulk spices.)

Day 9
Upon waking
• Large glass of water with a few squeezes of fresh lemon juice
Morning
• Julius Kefir smoothie made with your choice of frozen berries (p. 55
of Get Naked Fast!)
Mid morning
• Sweet & Salty Almond Bar or a handful of raw nuts
Lunch
• Wrap made with sprouted grain or brown rice tortilla, hummus, avocado, and lots of greens
Mid afternoon
• Homemade trail mix
Dinner
• Soup of choice (Butternut Squash Soup shown in photo)
• Fruit salad of choice (apple, radish, cranberry, and pecan salad with a fig curry dressing shown in photo)
Dessert
• Raspberry Applesauce   (if berries are out of season, use 1 cup of frozen berries)

Day 10
Upon waking
• Large glass of water with a few squeezes of fresh lemon juice
Morning
• Easy Almond Date Milkshake (p. 51 of Get Naked Fast!and shown in
this video)
Mid morning
• Hot Quinoa cereal (p. 43 of Get Naked Fast!To take with you, pack
hot quinoa in a thermos and fruit in a separate container)
Lunch
• Creamy Carrot Soup (blend 2 cups carrot juice, 1 avocado,
1 tablespoon lemon juice, 1 tablespoon olive oil, 1/2 jalapeno (seeds
removed), and 1/2 teaspoon sea salt in a high-speed blender until
warm. Follow instructions in this video.)
Mid afternoon
• Kale chips (watch this videofor instructions. Top with Nut Parmesan
or just sea salt)
• Big glass of water
Dinner
Zucchini “Pasta” with Lemony Kale Pesto(watch this videofor instructions)

Ongoing
Upon waking
• Large glass of water with or without fresh lemon juice
Morning
• Smoothie of choice. If you want to have coffee, add a little low-acid
coffee to your smoothie, like My Morning Shake. Or take strong
cold-brewed coffee and add hot water or nut milk.
Mid morning
• Green juice, raw nuts, fresh fruit, almond or coconut milk yogurt,
sprouted-grain toast with cashew or almond butter, raw oatmeal,
gluten-free organic waffle with almond butter, or any of the meals in
“Breaking the Fast” in Get Naked Fast!.
Lunch
• Big, beautiful salad of choice, wrap, soup, Zucchini Pasta With Kale
Pesto, Cold Sesame Zucchini Noodles, or any of the “Lite Energy
Meals” in Get Naked Fast!.
Mid afternoon
• Fruit, veggies with hummus, Naked Bliss shake, or raw trail mix.
Dinner
• Soup of choice; sprouted-grain tortilla with hummus, avocado, and
greens; big veggie or fruit salad; or any of the dinners from The
Naked Zone or “Hearty Options” in Get Naked Fast!.
Dessert
• Scoop of coconut-milk ice cream, sliced fruit, homemade fruit sauce
(like Raspberry Applesauce), homemade sorbet, a small portion of a
Naked dessert, herbal tea, or one of the “Beauty Elixirs” from Get
Naked Fast!.
Tips
This menu plan is designed to give versatility and flexibility. You can
follow it exactly or substitute. For example: if you really love a veggie-filled wrap with hummus, have that more often; if you don’t like curry,
make a different dish. It’s important that you enjoy what you’re
eating. It should taste good and make you feel good.
It is wise to acknowledge that a ratio of raw to cooked food of 80/20 is
the best for quickest results. That’s 80% raw, live food and 20%
cooked food. Increasing the live food will cause faster weight loss and
detoxification. Increasing your intake of cooked food and decreasing
raw foods will slow weight loss down. Please customize for your needs.
It can be challenging to follow the Naked plan when you are eating
with your family, but it can be done. It is hard to take a family used to
a Standard American Diet and try to make them eat vegan meals, so I
say don't make them. If they don't want to follow the plan with you,
then serve them whatever they normally eat and serve yourself either
the Naked meal in this plan or make yourself something simple like
leftover soup and/or a salad. Or you can have a little bit of what
they're having and fill most of your plate with raw vegetables. My point
is, don't threaten your commitment to your health by trying to drag
your family along with you. Eat Naked during the day and then
compromise a little for dinner. You will still be successful.
In health and love,