NOTE: The long-term effects of detox drinks for weight loss are not scientifically proven (1), (2). However, it is safe to drink detox drinks along with a balanced diet as they are made with natural ingredients.
DIY Detox Drinks For Weight Loss
Here are some detox drink recipes that may help flush toxins from the human body and aid in weight loss. Consuming the drinks may also help boost your energy levels and digestive health, which may keep your body healthy and enhance your overall skin and hair health. You may also combine them with detox diet plans to promote overall health and well-being.
1. Green Tea And Lemon
1 cup of hot water 1 green tea bag 1/4 lemon
Green tea is a good source of catechins, i.e., dietary polyphenolsi Naturally occurring micronutrients in plants that include flavonoids and other similar antioxidants. that may exhibit anti-adiposityi Controlling or reducing weight and preventing obesity. effects (3). This natural detoxifier is also known for its anti-inflammatory properties and is a calorie-free drink that may aid in weight loss. Lemons are known to help one lose weight because of the presence of vitamin C – which is a powerful antioxidant that fights free radicals to reduce oxidative stress and aids in digestion. Lemons are also known to have diuretic propertiesi Help rid the body of excess sodium and water through the kidneys. , which aid in the weight loss cleanse by helping in detoxifying the body and may potentially help burn fat (4). You can easily use this fresh ingredient in numerous weight-loss detox drinks.
If you like DIY teas with detoxification benefits, you may also try ginger tea. To prepare this popular beverage, boil a cup of water and add a piece of ginger to it. Chamomile, turmeric, goji berry, and tulsi are some other options you can try.
2. Honey, Lemon, And Ginger
1/2 lemon 1 tablespoon honey 1/2 inch ginger root 1 glass of water
Drinking this refreshing combination of healthy ingredients first thing in the morning may help detox the body. You also may feel less bloated and more active throughout the day. This lemon ginger detox drink may also help boost your body’s metabolism. Honey may also help suppress appetite and food cravings and aid in weight loss. A study conducted by the San Diego State University on rats has suggested that honey may reduce weight gain and obesity (5). You may also consume this weight-loss detox drink before bed.
3. Lemon And Cucumber Detox Water
1 lemon 1 cucumber Mint leaves A pinch of salt Water
Cucumber is a low-calorie food with high water content (95.2% water) and numerous health benefits (6). Studies suggest that a diet low in energy density (low in calories) may help improve weight loss and manage body weight (7). It is one of the most common DIY detox water recipes used in diet for weight loss. It is also consumed for energy boost and improved metabolism. Note: When adding salt to your detox drinks, make sure to keep it to a minimum to avoid excess sodium intake, as it may harm your health.
4. Pineapple Lemonade
1 cup chopped pineapple Juice of one lemon 1 teaspoon maple syrup 1/2 teaspoon cayenne pepper Cumin seed powder (optional) A pinch of salt
Pineapple juice contains an enzyme called bromelain. Bromelain helps in metabolizing protein, which, in turn, may help burn away the excess belly fat. Pineapple is also a good source of fiber (8).
5. Orange And Carrot Juice
1 orange 1 carrot 1 tablespoon of honey or maple syrup Coriander leaves Water Salt (optional) Cumin seed powder (optional) Cayenne pepper (optional) Ice
You may also add grated ginger and beetroot to this orange and carrot juice to make it more nutritious, refreshing, and healthy. Some other ingredients that you may add to this detox juice include mint, apples, and pears.
Carrots are rich in beta-carotene and have numerous health benefits. They are also loaded with fiber. Foods high in fiber increase satiety (feeling of fullness) and decrease subsequent hunger pangs (9). This natural ingredient may help reduce appetite, thereby leading to weight loss. Oranges provide your body with vitamin C (10). Adequate vitamin C levels facilitate the burning of more fat mass (11). Vitamin C is inversely associated with body mass. Orange juice is low in calories and has zero fat, which makes it a good option if you are looking to lose weight. Orange also is rich in fiber. The nutritional composition of this drink makes it perfect for detoxification and weight loss.
6. Beetroot And Mint Juice
Beetroot A handful of mint leaves A pinch of salt Lemon juice (optional)
Beets are low in calories and high in fiber (12). Adding fiber to your diet helps hunger by increasing the feeling of fullness, thereby helping in reducing weight (13). Beets are a great cleanser for improving your liver health. Make sure to drink the unstrained juice if you intend to lose weight.
7. Strawberry And Cinnamon Detox Water
7-8 strawberries 1 cinnamon stick A handful of mint leaves 1-liter water
Anecdotal evidence suggests that strawberries may help promote the production of the hormones adiponectin and leptin. Both these hormones may help boost metabolism and aid in weight loss. Strawberries contain ellagic acid, a bioactive polyphenol (14). Research suggests that ellagic acid may help manage obesity and related complications. However, more human clinical studies need to be conducted to prove this effect (15). Anecdotal evidence also suggests that drinking detox water with cinnamon may boost your digestive process and help you achieve a flat belly. However, more studies are warranted to support this claim.
8. Fruits And Carrot Juice
1 carrot Choice of fruits (blueberries, prunes, apples/pears, strawberries, grapes, and/or grapefruit) Black or cayenne pepper A pinch of salt Cumin seed powder (optional) Lemon juice (optional)
Fruits and vegetables like carrots, blueberries, prunes, apples/pears, strawberries, raisins/grapes, and grapefruit are good sources of vitamins, minerals, and fiber. These fruits and vegetables may aid weight management and prevent weight gain with their high fiber content (both soluble and insoluble), low glycemic load, biologically active polyphenols, and natural sugar (16). If you like this vegetable and fruit juice recipe, you may also experiment with other fruits and leafy green vegetables to prepare cranberry juice, apple juice, celery juice, spinach smoothie, and fresh berry juice. Note: Before making this fresh juice, wash the vegetables and fruits thoroughly to ensure they are free of harmful toxins, heavy metals, and other impurities. Also, do not strain the juice as it loses its fiber content. If you are uncomfortable drinking unstrained juice, you may mix strained and unstrained juice initially. This will improve the consistency of the juice and help you gradually move to unstrained juice over time. Moreover, it is always better to eat fruits and vegetables whole to better utilize all their nutrients.
9. Buttermilk Detox Drink
Buttermilk/plain curd Mint leaves Coriander leaves 1/2 carrot 1/2 teaspoon cumin seed powder (roasted) A pinch of salt
If you do not prefer chunks of mint and coriander leaves in your buttermilk, blend them with water and add mint and coriander water instead. Curd (or yogurt) is a natural source of probiotics that strengthen the digestive system. Its nutritional composition and lactic acid bacteria may improve gut health, help manage appetite and food cravings, and aid weight loss. However, the role of yogurt in weight loss remains controversial (17). Avoid this low-calorie superfood if you are lactose intolerant.
10. Tomato, Leek, and Cucumber Juice
1 tomato 1 stick of leek 1 cucumber Mint leaves
Tomato is a good source of lycopenei A red color pigment or carotenoid present in tomatoes and red berries and fruits. , which has the potential to aid weight loss. A study conducted by the China Medical University found that tomato juice effectively reduced waist circumference and BMI of 30 young females (18). Consuming this drink while following your fitness routine may help shed a few extra kilos.
11. Amla Juice
What You Need
2- 4 fresh amlas 1 cup water
How To Prepare Benefits: Amla is renowned for its weight loss benefits. It is low in calories and rich in fiber that promotes a feeling of fullness, reducing overall calorie intake. Amla also contains antioxidants that may aid in boosting metabolism and burning fat (19). Additionally, it helps detoxify the body and improve digestion, contributing to weight management. Regular consumption of Amla juice as part of a balanced diet and active lifestyle can support your weight loss efforts. The detoxifying and anti-inflammatory ingredients added to these drinks are rich in essential vitamins and minerals that give an antioxidant boost to the body and are beneficial to your health. Some of them also have diuretic properties, which may help flush out excess sodium and waste from the body. Infused water is also a great weight-loss drink option. Some options include apple slices or cucumber slices left in plain water overnight, fresh mint leaf-infused water, vinegar with water, and jeera water.
Do Detox Drinks Really Work?
Certain detox diets – like the lemon detox diet – have shown positive results in aiding weight loss and improving insulin resistance in pilot groups. However, these results cannot be generalized to the general population (20). Therefore, more studies are needed to determine the efficacy of lemon water detox drinks. Before trying this detox for weight loss, consult a health expert, especially if you have chronic health issues like hypertension and cardiovascular diseases. Hanna Sillitoe, a blogger and an author, recounted her experience of doing a 28-day juice detox cleanse in her blog. She said, “For the first time since I was a teenager I weigh under 10 stone!! At 9 stone 13, I have lost an unimaginable 5 stone. That’s one-third of my body fat gone (i)” Reducing your calorie intake and macros and including more water-based concoctions in your diet for a period of time is an effective approach for quick weight loss. However, this is a temporary water weight loss from the carbs in your body, not fat loss. Each gram of glycogeni The stored form of glucose in the body. in the human muscle is stored with at least 3 g of water. Drinking more water than macros breaks the glycogen stored in your muscles for energy (21). According to Jesse Feder, Clinical Dietitian at the Memorial Regional Hospital South, “Replacing all sodas/ beverages with water and cutting out fried foods can be a healthy detox for weight loss.” According to The British Dietetic Association, more research is required to assess the potential risks and benefits of detox programs (22). For actual fat burning, you should maintain a balanced diet, increase your water intake, follow a healthy lifestyle, and consume these detox drinks to maintain your overall health and well-being. Let’s see how such drinks can help y ou in your weight loss journey in the section below.
Health Benefits Of Detox Drinks
Detox drinks can benefit your health in the following ways:
The natural ingredients in detox drinks may help to stimulate digestive enzymes and promote healthy gut function. Some detox drinks contain ingredients that may help to boost your metabolism. The combination of nutrients and antioxidants in detox drinks can help to combat fatigue, especially if you are on a calorie-deficit diet. Detox drinks may help to eliminate toxins from the body. Many detox drinks are made with water-rich ingredients, helping to keep you hydrated. The nutrients in detox drinks may contribute to a stronger immune system.
However, it is important to understand the correct time to have these drinks to reap all these benefits.
When Should You Drink Detox Drinks?
Detox drinks should not be your meal replacement. You must follow a healthy diet along with them. They can be taken as early morning metabolic boosters to maintain hydration levels. You can also drink them between meals as a mid-meal. These drinks are an ideal replacement for any bottled juice or sugary drink. However, ensure that you do not have any food allergies before consuming these detox drinks. However, relying only on detox drinks may not help. They have to be a part of a balanced diet to ensure your body gets proper nutrients and you lose weight healthily. Combining them with metabolism-boosting foods can speed up the process. So, always consult a dietitian to get personalized recommendations based on your body’s requirements. Does apple cider vinegar help with weight loss? Yes, anecdotal evidence suggests that apple cider vinegar contains acetic acid, which may help improve metabolism and boost digestion. It can be added to different weight-loss drinks or can be consumed with water. Jesse Feder says, “Apple cider vinegar can aid in weight loss by helping restore or promote healthy gut bacteria. This can help you have a healthy digestive system, which can potentially lead to weight loss.” What can I drink to detox overnight? Herbal teas like chamomile and ginger lemon tea, lemon water, cinnamon water, coconut water, apple cider vinegar drink, and fenugreek water are some detox drinks you can have before bed to detox while you sleep. What is the right time to drink detox water? Early morning is the best time to take your detox water to work on and cleanse your system effectively. How can I detox naturally? Along with the detox drinks mentioned above, maintaining a healthy diet and sleep routine with an active lifestyle, staying well-hydrated, and avoiding junk processed and refined food can help you detox naturally.
Illustration: Easy DIY Detox Drinks For Weight Loss And Body Cleansing
Start your weight loss journey with the 7-day detox drink discussed in this video. Learn how to make delicious detox and fat-cutter drinks to lose weight to help you reach your goals.
