You can go on a detox diet every 2 months because the harmful toxins from trans fats-loaded food and an unhealthy lifestyle lead to chronic low-grade inflammationi A continuous swelling, redness, or discomfort in the body as a response to illnesses, wounds, or pathogens. . This may lead to weight gain (1). Moreover, the toxin build-up may cause hair loss, acne breakouts, constipationi When stools become challenging to pass and bowel movements become less frequent (less than 3 per week). , and indigestion. A detox diet plan may help boost metabolismi All chemical processes necessary to turn food into energy and maintain the organism’s existing state in the cells. , enhance cognitive function, aid weight loss, and make your skin glow and your hair smooth and shiny. Amie DeStafano, a blogger, tried a detox diet to see how it would improve her health, especially as she couldn’t seem to lose weight no matter how hard she exercised. She writes, “I detoxed through a low-calorie, ketogenic diet to feel better, improve my sleep, mood, energy, decrease joint stiffness, return to a hormonal homeostatic balance, and lose weight in my trouble areas (i).” The blogger felt that going on a detox diet plan was hard but it was totally worth the effort. She could sleep better and it also had a positive impact on her mood. Read on to know everything about the immensely popular 3-day cleanse and 7-day cleanse diet plans that jumpstart the weight loss journey, improve overall health, and promote a sense of well-being.
What Is A Detox Diet?
A detox diet is a short-term dietary program designed to eliminate harmful toxins from your body and promote overall health. It eliminates certain food groups from your diet that are believed to trigger adverse effects or negatively impact your health, and replaces them with nutrient-dense foods. A typical detox diet involves a period of fasting, followed by consumption of fresh fruits and vegetables, fruit juices, and water, and avoiding caffeine, alcohol, and processed foods. This dietary approach is claimed to promote digestion, eliminate accumulated toxins, and improve circulation. We discussed what a detox diet is. Let’s find out a sample 3-day detox diet plan in the following section.
The 3-Day Detox Diet Plan
Here’s a detox diet plan that you will follow for 3 days. There are many food options, so don’t worry about getting bored. Check it out.
Why This Works
According to the British Dietetic Association, a detox diet helps the liver to detoxify and get rid of the persistent organic pollutants present in the body (2). OR 1 banana + 1 tablespoon ground flax seeds + 1 oz blueberries + 1 tablespoon organic honey OR 1 apple + 4 almonds OR Chicken salad with cherry tomatoes, avocado, yellow bell pepper, boiled black-eyed peas, and cilantro. Use yogurt and olive oil as dressing. OR Coconut water or a cucumber OR 1 cup chicken soup clear soup with veggies This 3-day meal plan is designed in a way that you can easily prepare it at home. All the ingredients are available at the supermarket, and they are low-calorie but highly nutritious. You will be concentrating on foods that are rich in vitamins, minerals, dietary fiber, protein, and complex carbs and follow cooking methods that harm the nutrients the least (3). These foods boost digestion and improve metabolism (4). According to the American Society for Nutrition, a 3-day juice cleanse may help individuals lose weight and boost heart health (5).
3-Day Detox Yoga Plan
Neck rotations (clockwise and anticlockwise) – 1 set of 10 reps Shoulder rotations (clockwise and anticlockwise)- 1 set of 10 reps Full arm rotations (clockwise and anticlockwise) – 1 set of 10 reps Wrist rotation (clockwise and anticlockwise) – 1 set of 10 reps Waist rotation (clockwise and anticlockwise) – 1 set of 10 reps Ankle rotation (clockwise and anticlockwise) – 1 set of 10 reps Tadasana Padmasana Urdhva Mukha Savasana Savasana
How You Will Feel By The End Of The 3-Day Detox Diet
By the end of the 3-day detox diet plan, you may feel healthier. Although there is no scientific evidence to prove it, some believe this could be due to improved gut health. Anecdotal evidence also suggests that detox diets may treat hair problems. To be precise, you may notice fewer breakouts and your hair regaining its luster. It makes you feel refreshed and improves overall wellness. While you may love to continue being on this detox diet plan after seeing the results, instead of following this 3-day detox diet plan, over and over again, you may give the 7-day detox diet plan a try. Here is all you need to know about it.
The 7-Day Detox Diet Plan
The 7-day detox follows the same plan as the 3-day detox but stretches for a week. Just like the 3-day detox, the emphasis is on healthy eating of natural foods to cleanse the body of toxins and eliminate free radicals (6). You must also drink a lot of water for body cleanse. Start your morning with a glass of morning detox water to get your digestive juices going. Make sure to drink this before you have your breakfast.
Day 1 & Day 2
Day 3 & Day 4
Day 5 & Day 6
Day 7
Why The 7-Day Detox Diet Plan Works
The 7-day detox diet plan is designed in a way to allow those on a diet to eat foods that are organic and nutritious. The fruits and vegetables included in the 7-day diet plan may help your body get rid of the accumulated toxins, which, in turn, may improve your skin, hair, gut, and liver health (7), (8). OR Vegetable oats OR 1 bowl of fruits OR Tuna salad with lettuce, blanched broccoli, and carrots and light dressing OR 1 cup green tea + 10 in-shell pistachios (unsalted) OR Baked mushroom and potato (with skin) with a dash of olive oil, rosemary, salt, and pepper OR Vegetable quinoa + 4 almonds OR 1 cup sprouts salad with cucumber, tomato, and lime juice OR ½ cup yogurt + 4 strawberries OR Mushroom clear soup OR 1 cup mixed fruits OR 1 cup oolong tea or green tea OR Baked salmon and green beans with orange and olive oil glaze OR Vegetable quinoa OR Baby carrots with hummus OR Grilled fish with a dash of lime and olive oil As you will be drinking at least 8 glasses of water throughout the day, you may not experience constipation, dehydration, and flaky skin. Improving hydration may also improve your brain function and concentration, regulate blood pressure, reduce anxiety and depression (9), (10). Mary Sabat, MS, RDN, LD, says, “Typically, in the first week, people drop the most weight as they are also dropping some fluid. When we start to lose weight, we also lose fluid as the glycogen stores that are used up first carry water. As we get into our fat stores, the fluid weight decreases, and it’s more fat that is burned, so the weight loss is slower. I would say people could lose up to 7 lbs. In week 1 and with a 21-day detox, possibly up to 16 lbs.” Along with taking care of what you eat, you should also take care of your body by exercising regularly. Here is a 7-day detox yoga plan for you.
The 7-Day Detox Yoga Plan
Neck rotations (clockwise and anticlockwise) – 1 set of 10 reps Shoulder rotations (clockwise and anticlockwise)- 1 set of 10 reps Full arm rotations (clockwise and anticlockwise) – 1 set of 10 reps Wrist rotation (clockwise and anticlockwise) – 1 set of 10 reps Waist rotation (clockwise and anticlockwise) – 1 set of 10 reps Ankle rotation (clockwise and anticlockwise) – 1 set of 10 reps Tadasana Meditation
Tip: If you are someone who likes cardio and strength training, you can hit the gym or do cardio at home. You can also do simple exercises, such as running up the stairs, brisk walking, jogging, rope jumping, biking, swimming, dancing, etc.
How You Will Feel After the 7-Day Detox Diet
You may notice a difference in how your body and mind respond to various internal and external stimuli. You would be surprised how all your health problems may start diminishing. Most importantly, you may feel rejuvenated and fresh. While you are on the detox diet plan, you should avoid eating foods that may cause a toxic build-up in your system. Here is a list of foods that you should avoid.
Foods to Avoid During The Detox Diet
Red meat Turkey Sausages, burgers, bacon, and pate Cream Cheese Butter and margarine Salted nuts and savory snacks Chocolates Sugar Alcohol Processed and refined foods Readymade frozen foods Coffee Sodas Mayonnaise Pickles Ready-made salad dressing
How long should you be on the detox diet? Here is your answer.
How Many Days Should You Be On The Detox Diet?
It is recommended to follow the detox diet for at least 24 days. After 24 days, it may become a habit to eat nutritious foods and snack wisely. You may also learn to take care of your physical and mental health. It would not feel like a “diet” anymore. The next most common question that may pop into your head is, what should you do if you are on medication? Here is what you should do.
Should You Be On The Detox Diet If You Are On Medication?
A detox diet is all about eating clean and incorporating healthy habits to promote better health. Hence, you can be on a detox diet while you are on medication. But always check with your doctor before starting the diet plan. Apart from 3-day or 7-day detox diet, you may also try the following:
Other Ways To Detox
Intermittent fasting Juice diet Colon Cleanse Master Cleanse Sauna *Always consult your doctor before trying any of these.
Things To Keep In Mind
Before you start your detox and cleanse program, keep these pointers in mind and make this a daily habit. You will make the most of the 3-day detox plan and 7-day detox plan. If you do not follow these tips and the diet plan properly, you might experience a few side effects.
Potential Risks Of A Detox Diet
Sudden changes to your eating habits may cause your body to react in certain ways. The first few days of the diet may seem challenging because of the following issues:
Headache Tiredness Sleepiness Restlessness Stomach troubles Muscle aches Irritability Nausea
These are some of the risks associated with detox diets. However, these improve with proper hydration and nutrition. Your body will also get used to the changes in a day or two. However, consult your doctor if these side effects persist. How often should I do a detox diet? It’s typically recommended to follow a detox diet every few months, but it’s important to pay attention to how your body feels. If you have any comorbidities, consult a healthcare provider before starting one. Can detox diets lead to long-term weight loss? Detox diets may help with short-term weight loss, but achieving lasting results requires following a balanced diet and adopting lifelong healthy habits. Are detox diets safe for everyone? Detox diets may not be safe for people with certain medical conditions, like diabetes or eating disorders. It’s always best to talk to a doctor before beginning any detox plan. Does detox make you lose belly fat? The detox diet takes care of your nutritional intake while cleansing your gut and intestines of toxic build-up. Though the research is limited, the diet is also believed to improve your metabolism and make losing stubborn belly fat easier. However, sticking to a healthy balanced diet and regular workout is essential to find any visible difference. Can Apple cider vinegar detox your body? Anecdotal evidence suggests that apple cider vinegar can help cleanse and detoxify your body, regulate blood sugar levels, and aid weight loss. Is Ginger good for detox? Ginger helps fight inflammation and reduce gas and constipation (12). In addition, it improves your digestive metabolism and enables the proper cleansing of the digestive system, preventing any toxic build-up.
Illustration: 3 Day & 7-day Detox Diet Plan For Weight Loss That Really Work
Embark on an easy detox diet plan for weight loss and cleanse your body at home. Achieve your wellness goals and revitalize your health. Watch the video and start your detox journey now.
