Zero-Carb Zambian Diet & Detox Plan for Glute Growth and Belly Fat Loss
This plan is designed to help you achieve rapid glute and thigh growth while losing belly fat and
fupa. It incorporates a zero-carb diet using local Zambian foods and healthy detox drinks. Below is
the meal plan along with the detox drink schedule.
The workout plan includes strength training, cardio alternatives, and core workouts to target the
desired areas.
Weekly Zero-Carb Zambian Diet Plan
Day 1 (Monday)
- Breakfast: Boiled eggs with avocado or peanut butter.
- Lunch: Grilled chicken with bondwe (amaranth) and steamed pumpkin.
- Dinner: Fish stew (tilapia or bream) with steamed spinach and okra.
Day 2 (Tuesday)
- Breakfast: Scrambled eggs with groundnuts (peanuts).
- Lunch: Goat meat stew with impwa (African eggplant) and steamed spinach.
- Dinner: Chicken with steamed rape and sliced cucumber.
Day 3 (Wednesday)
- Breakfast: Greek yogurt with groundnuts or peanut butter.
- Lunch: Grilled fish with pumpkin and green beans.
- Dinner: Beef stew with steamed okra and sautéed kale.
Day 4 (Thursday)
- Breakfast: Boiled eggs with groundnuts.
- Lunch: Chicken stew with rape and steamed pumpkin.
- Dinner: Grilled fish with steamed spinach and okra.
Day 5 (Friday)
- Breakfast: Omelet with groundnuts and avocado.
- Lunch: Goat meat stew with impwa and cucumber slices.
- Dinner: Chicken with steamed rape and steamed spinach.
Day 6 (Saturday)
- Breakfast: Greek yogurt with groundnuts and lemon water (for detox).
- Lunch: Beef stew with steamed pumpkin and sautéed kale.
- Dinner: Fish with steamed spinach and okra.
Day 7 (Sunday)
- Breakfast: Scrambled eggs with avocado and lemon water.
- Lunch: Grilled chicken with bondwe and green beans.
- Dinner: Chicken stew with steamed rape and pumpkin seeds.
Detox Teas & Drinks with Timing
1. **Ginger Tea**: Drink 1 cup after lunch or dinner to reduce bloating.
- **Ingredients**: 1-2 inches fresh ginger root, 1-2 cups hot water, optional honey.
- **Preparation**: Peel and slice ginger, boil in water for 5-10 minutes. Strain and enjoy.
2. **Apple Cider Vinegar**: Mix 1-2 tbsp of ACV in 1 glass of warm water and drink before lunch or
dinner to detoxify.
- **Ingredients**: 1-2 tbsp apple cider vinegar, 1 glass warm water.
- **Preparation**: Mix ACV in warm water and drink before meals.
3. **Lemon Water**: Drink warm lemon water first thing in the morning on an empty stomach to
kickstart your metabolism.
- **Ingredients**: 1 fresh lemon, 1 glass warm water.
- **Preparation**: Squeeze the juice of 1 lemon into warm water and drink first thing in the
morning.
4. **Cucumber Detox Water**: Drink throughout the day for hydration and belly fat reduction.
- **Ingredients**: 1 cucumber, 1-2 liters water.
- **Preparation**: Slice cucumber and add to water. Let it infuse for 1-2 hours.
5. **Turmeric Tea**: Drink 1 cup in the evening to reduce inflammation and support digestion.
- **Ingredients**: 1 tsp turmeric powder, 1 cup hot water, optional honey.
- **Preparation**: Stir turmeric powder into hot water, optionally add honey for taste. Stir and drink.
6. **Green Tea**: Drink 1 cup in the morning before or after breakfast to boost metabolism.
- **Ingredients**: 1 green tea bag or 1 tsp loose leaf green tea, 1 cup hot water.
- **Preparation**: Steep the tea bag or loose leaves in hot water for 3-5 minutes.
7. **Ginseng Tea**: Drink 1 cup in the evening before or after dinner for increased energy and
improved digestion.
- **Ingredients**: 1-2 ginseng slices or 1 ginseng tea bag, 1 cup hot water.
- **Preparation**: Steep ginseng slices or tea bag in hot water for 5 minutes.
Gym Workout Plan (No Stair Master)
Strength Training (4-5 Days/Week):
- Squats: 4 sets of 12 reps
- Lunges: 3 sets of 12 reps per leg
- Glute Bridges: 4 sets of 15 reps
- Hip Thrusts: 4 sets of 12 reps
- Deadlifts: 3 sets of 10 reps
- Plank: Hold for 30-60 seconds, 3 times
Cardio Alternatives (3-4 Days/Week):
- Brisk Walking: 30-45 minutes
- Jump Rope: 15-20 minutes
- Dancing/Zumba: 30 minutes
- Mountain Climbers: 3 sets of 30 seconds
Core Workouts (3-4 Days/Week):
- Bicycle Crunches: 3 sets of 20 reps
- Leg Raises: 3 sets of 15 reps
- Russian Twists: 3 sets of 20 reps
- Flutter Kicks: 3 sets of 30 seconds
Carb Content of Pumpkin and Spinach
- **Pumpkin**: Moderate in carbs, around 7-8 grams per 100g. Monitor portion sizes for very
low-carb intake.
- **Spinach**: Very low in carbs, only about 1 gram of carbs per 100g. Excellent for a low-carb diet.
