A detox diet plan helps to purify the internal body and improve mental health. It will also help to reduce weight and increase hair and skin health. Aging and an unhealthy lifestyle are responsible for hair damage, breakout, constipation, and indigestion. The detox process removes toxins and makes you look younger than your age. It makes your skin glow and hair lustrous, improves metabolism, and assists in healthy weight loss.
Signs You Need A Detox Diet
Table of Contents
If you are exposed to harmful substances or toxins from the food you eat or your surrounding environment, the water you drink, personal products you use, then you need detox to cleanse your body.
Ingestion
We take additives, food preservatives, and other unhealthy substances primarily from the food you consume and drink. It includes packaged foods or processed foods, fruit juices, soda, and fast foods.
Inhalation
Pollutants from air enter the body as you breathe. These are not only obvious ones like car fumes or factories but also chemical cleaners.
Absorption
The body can feel toxic overload from the eyes or skin as well. Body exposure to chemical treatment or chemical ingredients increases toxins. It includes cosmetics, personal care products, artificial or sprayed cloth, and household cleaners.
Autointoxication
The body also generates toxins and waste, which are supposed to be removed naturally. However, poor health rising from an unhealthy lifestyle or diet, indigestion, stomach upset, and irregular removal can cause autointoxication.
The 3-Day Detox Diet Plan
This detox diet plan needs to follow for 3-days. There are different options, so do not worry about getting bored of diet.
Early Morning – (7:30 – 8:00 a.m.)
Morning Detox Water: 1 cup water, 1-tablespoon lime juice, and 2-teaspoons fenugreek seeds
Breakfast – (8:45 – 9:15 a.m.)
Detox Smoothie: 1 tablespoon chia seeds, ½ avocado, 5-6 strawberries, 1- tablespoon organic honey
OR
1-tablespoon flax seeds(ground), 1-tablespoon organic honey, 1 oz blueberries, and 1-banana
Mid-Morning (10:30 – 11:00 a.m.)
Detox Snack:Â 4-almonds and 1-orange
OR
4-almonds or 1-apple
Lunch (12:30 – 1:00 p.m.)
Detox Meal: Brown rice with sautéed green beans, mushroom, carrots, onion in olive oil, garlic
OR
Chicken salad with avocado, cherry tomatoes, cilantro, boiled black-eyed peas, use olive oil as dressing and yogurt.
Post-lunch Snack (3:00 – 4:00 p.m.)
Detox Snack: ½ cup cucumber slices, roasted, ground cumin seeds with 1-cup buttermilk with
OR
a cucumber or Coconut water
Dinner (7:00 p.m.)
Detox Meal:Â One cup clear soup of Veggies and mushroom
OR
1 -cup clear chicken soup with veggies
Why This Works
The 3-day diet plan is created to prepare easily at home. All the ingredients are found in the supermarket, and they offer low-calorie but highly nutritious. You will focus on foods that are rich in minerals, vitamins, protein, dietary fiber, and complex carbs. Follow cooking methods that will not affect nutrition. These foods also promote metabolism and digestion.
3-ÂDay Detox Yoga Plan
- Neck rotations (forward and backward) – 1 set of 10 reps
- Shoulder rotations (forward and backward) – 1 set of 10 reps
- Full arm rotations (forward and backward) – 1 set of 10 reps
- Wrist rotation (forward and backward) – 1 set of 10 reps
- Waist rotation (forward and backward) – 1 set of 10 reps
- Ankle rotation (forward and backward) – 1 set of 10 reps
- Padmasana
- Tadasana
- Urdhva Mukha Savasana
- Savasana
How You Will Feel By The End Of The 3-Day Detox Diet
After the end of the day-3 detox diet plan, you will feel healthier as your gut problems will begin to fade away, and you will feel more energetic. Your skin and hair problems will also start to heal. You will see fewer breakouts and hair regrowth.
The 7-Day Detox Diet Plan
The 7-day detox follows a similar plan like 3-days detox but days increase. Like the 3-days detox, the focus is on consuming natural foods to remove toxins and free radicals. You must also consume more water and remove toxins. Begin your morning with one glass of detox in the morning to increase digestion. Ensure to consume this before you eat breakfast.
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Day 1 & Day 2
Early Morning (7:30 – 8:00 a.m.)
Warm water with half lime juice
Breakfast (8:45 – 9:15 a.m.)
Egg white omelet with tomatoes, onions, mushroom, and garlic
OR
Vegetable oats
Mid-Morning (10:30 – 11:00 a.m.)
1-bowl of fruits
or
Fresh fruit juice
Lunch (12:30 – 1:00 p.m)
Tuna salad with blanched broccoli, lettuce, carrots, and light dressing
Or
Vegan salad with a slight dressing of olive oil, lime juice, salt, and pepper
Post-lunch Snack (3:00 – 4:00 p.m.)
10 in-shell pistachios (unsalted) and 1 cup green tea
or
1 cup of watermelon
Dinner (7:00 p.m)
Potato (with skin) and Baked mushroom with some olive oil, salt, rosemary, and pepper
OR
Chicken stew with plenty of vegetables (avoid more salt or chicken stock cubes)
Day 3 & Day 4
Early Morning (7:30 – 8:00 a.m.)
Drink one cup warm water with 1-lemon juice and 1-tablespoon organic honey
Breakfast (8:45 – 9:15 a.m.)
4-almonds and Vegetable quinoa
OR
Celery, Grapefruit, 4-almonds, and pomegranate smoothie
Mid-Morning (10:30 – 11:00 a.m.)
1 cup green tea
Lunch (12:30 – 1:00 p.m)
One cup sprouts salad with tomato, cucumber, and lime juice
Or
1 cup dahl soup with veggies
Post-lunch Snack (3:00 – 4:00 p.m.)
Baby carrots with cilantro chutney and jalapeno
OR
4-strawberries and ½ cup yogurtÂ
Dinner (7:00 p.m.)
Mushroom clear soup
OR
Baked Fish with a topping of olive oil, mustard sauce, chopped tomatoes, dried rosemary, and lime juice
Day 5 & Day 6
Early Morning (7:30 – 8:00 a.m.)
Deink Lemon water 1 glass
Breakfast (8:45 – 9:15 a.m.)
Strawberry, Banana, and oats smoothie
Mid-Morning (10:30 – 11:00 a.m)
1 cup green tea
Lunch (12:30 – 1:00 p.m)
Spinach, tomato, tuna, and feta salad
OR
1-cup mixed fruits
Post-lunch Snack (3:00 – 4:00 p.m.)
1 cup green tea or oolong tea
OR
1 cup orange juice and a pinch of black salt
Dinner (7:00 p.m.)
Green beans and Baked salmon with olive oil glaze and orange
OR
sweet potato, Baked broccoli, and green peas
Day 7
Early Morning (7:30 – 8:00 a.m.)
Drink warm water with half lime juice
Breakfast (8:45 – 9:15 a.m.)
Vegetable quinoa or Acai bowl
Mid-Morning (10:30 – 11:00 a.m.)
1 cup green tea
Lunch (12:30 – 1:00 p.m.)
Mushroom and Lettuce salad with light dressing
Post-lunch Snack (3:00 – 4:00 p.m.)
Baby carrots and hummus
OR
1-celery stalk and balsamic vinegar
Dinner (7:00 p.m.)
Grilled fish lime and olive oil
OR
Pumpkin lentil soup
Why does The 7-Day Detox Diet Plan Help?
The 7-day detox diet plan was created to allow those on a diet to consume foods that are nutritious and organic. The vegetables and fruits include a 7-day diet plan to help your body to remove toxins and improve hair, skin, liver health, and gut.
As you will be consuming 8-glasses of water in a whole day, you will not get constipation, flaky skin, and dehydration. This detox diet plan will also increase your concentration, brain functions, lower anxiety, blood pressure, and depression.
Along with caring about what you consume, you should also care about your body and workout.
Yoga Plan for 7-Day Detox
- Neck rotations (forward and backward) – 1 set of 10 reps
- Shoulder rotations (forward and backward)- 1 set of 10 reps
- Full arm rotations (forward and backward) – 1 set of 10 reps
- Wrist rotation (forward and backward) – 1 set of 10 reps
- Waist rotation (forward and backward) – 1 set of 10 reps
- Ankle rotation (forward and backward) – 1 set of 10 reps
- Tadasana
- Detox yoga poses for mind and body
- Yoga for glowing skin
- Padmasana
- Adho Mukha Svanasana
- Dhanurasana
- Halasana
- Sarvangasana
- Shavasana
- Yoga for de-stressing
- Meditation
Tip: People doing strength training and cardio, you can hit the gym or perform cardio at home. You can also perform the simple workout, such as brisk walk, running up the stairs, rope jumping, jogging, dancing, swimming, and biking.
How You Will Feel After Completing the 7-Day Detox Diet
You will see the difference in your mind and body respond to different external and internal stimuli. You will get surprised how every health problem will begin to lower. Most importantly, you will start to feel fresh and rejuvenated. During this diet, avoid eating foods that may increase toxins in the body.
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Foods to Avoid
- Turkey
- Red meat
- Cream
- Sausages, bacon, burgers, and pate
- Butter and margarine
- Chocolates
- Cheese
- Salted nuts and savory snacks
- Alcohol
- Sugar
- Readymade frozen foods
- Processed and refined foods
- Sodas
- Coffee
- Pickles
- Mayonnaise
- Ready-made salad dressing
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Things To Keep In Mind
Before you begin your cleansing and detox program, keep these things in mind and make it an everyday habit.
You will get effective results from the 3-day and 7-day detox plans.
Ensure you drink at least 8-oz of warm water after waking up. Include fresh lemon juice to provide vitamin C to your body, which improves digestive enzymes.
Along with the eating of fresh fruit juices like orange, apple, pineapple, ensure to drink 8-glasses of water for a whole day.
Eat foods that are abundant in fiber like buckwheat and whole bread. Eat 3-servings of fresh fruit and green vegetables.
During the 3-day detoxification process, it is important to eliminate toxins from the liver and kidneys. Consume chamomile or dandelion tea. Consume fresh vegetable juice and fruit juice can also help.
Everyday workout is a must. It can be like a brisk walk, jogging, or aerobics.
Sleep is necessary to get 8 hours of sleep every night. If possible, you can also take a short nap 30 minutes in the afternoon.
How Many Days Should You continue Detox Diet?
You should follow a detox diet for at least 24 days. Next 24 days, it will become a habit to have snacks carefully and nutritious food. You will also know your mental and physical health and do not feel like a diet.
Should You Follow The Detox Diet If You Are Taking Medication?
A detox diet is about cleaning and adding healthy habits to boost better health. Hence, you can follow a detox diet while using medication. Make sure to take your physician’s advice before starting a diet plan.
Detox benefit
Increased energy levels
Lack of energy, sluggishness, or fatigue is signs of the inability of the body to process, absorb and use nutrient from food. When toxins develop in the body, it can lead to a reduction in cellular energy. A good detoxification program that includes enough nutrition in the diet can begin enough digestion apart from promoting energy production at the cellular level. This time of cleansing helps to restore vitality and energy, so you feel lighter and more alive.
Improves Mental Clarity
The brain-gut connection refers to sudden amiss in the gut, the brain is affected. A high toxin load impairs the ability of the brain to process information quickly and leads to brain fog. The energy improvement emanating from a time of detoxification rewards the brain with mental clarity and enhanced focus. Neurological benefits are one of the general results achieved by the complete body to detox. Different toxins are fat-soluble, their adverse impact on the brain can be quickly felt, basically due to the brain has one of the highest aggregation body fat.
It is why a well-planned complete body cleansing should clear the way for the benefits of neurology.
Supports Liver Function
The liver is one of the important detoxification organs in the body. It works tirelessly to remove the harmful substance from the body. However, the liver also gets benefits from a detox diet as it works overtime. A detox helps to rejuvenate the liver health so that this important organ can efficiently do vital metabolic and detoxification functions.
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Strengthens the Immune System
Toxin build-up impacts all processes of the body, including those of the lymphatic and immune systems. Low immunity means higher susceptibility to disease and infections.
Poor immune health is a sign that a complete body cleanse is needed. After a detox time, the immune system process better, and white blood cells can function smoothly to combat foreign bodies and microorganisms.
Promotes Healthy, Clear Skin
The skin is not only the bigger organ of the human body, it is also one of the basic detoxification organs. Any imbalance or toxic accumulation in the body is instantly exposed to the skin. It comes in the form of pale dull problem skin, which is prone o rashes and breakouts. After undergoing a cleansing detox, you can get a better skin health experience.
Helps with Digestion Weight Management
A detox helps to restore the efficiency of liver and gut functions. Once the proper metabolic function is created and the ability of to body to absorb and use nutrients is restored, and long-term management of weight.
Reduces Inflammation
Diet is the primary thing for well-being and good health. Detoxification needs the consumption of natural foods and nutrients containing whole foods to balance a healthy diet. This way you can get the benefit of lowering inflammation occurred by toxins and restore previous functionality.
Antioxidant Content
Fruits consist of antioxidant substances like vitamin A, C, and E that benefit to detox body. Therefore, a detox diet raises the antioxidant in the body. These antioxidants further increase blood circulation.
Boost Mindful Eating
A detox diet help or not, your relationship with food will increase for the better because you become more aware of eating.
Therefore, the idea of a detox develops a healthier lifestyle. You start to appreciate your body more than before. You become careful about what you consume as you know how it impacts your body.
Improve Mood and Balances Emotions
High toxic load impacts the brain, it affects how we feel, and emotions are linked with these. After a cleansing time, once build-up toxins are removed, you can feel an improvement in your emotional state and mental state. It does not only mean you will be commonly feeling good about yourself, but you will also begin feeling better at sleep.
Detox Diet Side Effects
Apart from good benefits, the detox diet may cause some side effects.
Natural detox mechanisms
The body itself has several ways to remove toxins on its own. The body removes its toxins from urine, kidneys, sweat, the liver, the respiratory system, and the immune system.
Therefore, these mechanisms of the body perform the idea of detoxification to be redundant. The body does not let toxins build up, so there is nothing to detoxify, which the diet claims to do.
Weight Loss Results
The weight loss that peoples report could be because of low-calorie consumption and also because of fluid loss leading to laxatives. After completing the diet, you may regain weight without progress.
During the diet metabolism rates come down, and when a normal diet is resumed, rapid weight gain will happen.
Toxin Removal
The body might build up toxins such as heavy organic solvents or metals, which cannot be eliminated by natural metabolism. But these cannot be eliminated by a detox diet also. Therefore, if the body does have a build of toxins, detoxing may not be the way to resolve the problems.
A word of caution
Anyone who wishes to follow a detox diet must take dietician advice before starting. This diet may involve a more change in eating habits and must not be followed with the right guidance. If you are pregnant or diabetic or suffering from an eating disorder, avoid this diet. It may affect your body.
The detox diet plan is not much demanding, and you will begin enjoying it after some time. Since many of you return to earlier routines because of social obligations or cravings. Therefore, make sure to follow a healthy routine and lifestyle.