Detox diet: benefits and harm to the body, sample menu

Turn on the TV, flip through a magazine, or surf the Internet, and you're likely to hear about a detox diet or a juice or smoothie cleanse that comes with an outrageous price tag.

It's true that most of us are exposed daily to toxins, heavy metals and chemicals found in everything from the air we breathe to the food on our plates. But the human body is equipped with a natural detoxification system that removes these dangerous compounds.

Switching to a new diet and lifestyle changes is the best way to maximize your body's potential to remove toxins. Luckily, you don't have to shell out wads of cash or start munching on the same salad for weeks on end to see results.

Do you want to know how to cleanse your body at home without going financially beyond the bounds of decency?

In this article we will look at several types of detox diets, their advantages and disadvantages. Once you've learned the strategy, you can set yourself on the right path, starting with an easy cleanse, moving on to an advanced cleanse, and becoming a detox diet guru.

What is detox?

A detox diet is a short-term, comprehensive change in diet to remove toxic substances from the body. This method often involves fasting followed by a strict diet of fruits, vegetables, juice, smoothies and water. The program often involves the use of herbal infusions and teas.

A detox program at home can last a day, 3 days, a week, 10 days, or 21 days. The optimal time for detoxifying the body is 7 days.

What does it give:

• Gives organs a break from processing food;
• Stimulates the liver and allows it to remove toxins;
• Removes toxins through sweat and urine;
• Improves lymph circulation;
• Improves nutrition by eliminating harmful substances.

Detoxification diets remove harmful substances from the body that are difficult to remove otherwise. These toxins are an integral part of the average diet: phthalates, bisphenol A, plastic components and heavy metals. We use plastic dishes, packaging, vegetables and fruits are treated with paraffins and contain a huge amount of pesticides, water and air are not of the best quality - all this is a source of toxins that settle in our body and remain there for years, mainly in subcutaneous fat cells. Our body naturally removes toxins on its own. But modern people who do not stop chewing do not give it a chance to cleanse itself. Therefore, these substances accumulate in the blood and fatty tissue, and without your intervention they will remain there for a long time before the body removes them.

Detoxification programs help people cope with many problems: obesity, indigestion, autoimmune diseases, inflammation, allergies and chronic fatigue.

What does a detox program provide:

Removing toxins from the body (and cleansing the liver)

Air emissions, pesticides, heavy metals and chemicals enter the body and are deposited there. It affects the functioning of the immune system, our mood, metabolism and our ability to fight disease. Very often, symptoms of malaise in people, without a clear diagnosis from doctors, can also be associated with general intoxication of the body.

A 2000 study published in Alternative Therapies in Health and Medicine

study, which showed that even a seven-day detox program can have a significant effect on well-being and stimulate the liver to intensively remove harmful substances from the body. The experiment found a 23% increase in the amount of toxins removed through the liver and urine 7 days after the start of the procedure.

Reduced inflammation

When you cleanse your liver with a detox diet and give your digestive system a break with special drinks and smoothies, you will reduce the overall level of inflammation in the body, especially by adding ingredients like watermelon, cucumber, strawberries and ginger to your detox drinks. .

Weight loss

Detox drinks stimulate metabolism and accelerate metabolism, increase vigor and energy. Allows you to maintain energy throughout the day. Some fruits, such as grapefruit, contain special enzymes that help the body process carbohydrates better, thereby increasing metabolism and promoting weight loss.

A study was published in the Journal of Chiropractic Medicine

which described the results of a 21-day detox program. Seven participants ate a diet that included unlimited amounts of fresh or frozen fruits and vegetables and at least 1.8 liters of water per day. They were also allowed to consume complex carbohydrates and protein shakes throughout the program.

As a result of the program, participants demonstrated an average weight loss of 5 kg and overall and improved blood lipid profiles.

Improved skin condition

Detox drinks remove toxins from the body and reduce inflammation. This heals the skin and improves its color. When the skin is clogged with toxins and chemicals, it leads to wrinkles, dryness and other signs of aging.

Stimulating metabolic processes in the skin with the consumption of fruits and vegetables enhances the shine of the skin. Many detox ingredients will contain plenty of vitamin C, which can also help naturally slow aging and heal wounds by forming new scar tissue.

Increased energy

The ingredients in any detox drink will work systemically to reduce inflammation, cleanse the liver, and increase overall energy levels naturally. Without an overload of toxins, you'll feel lighter and fresher without fatigue, mood swings or brain fog.

Ingredients such as lemon, rosemary and mint will rejuvenate the body and help improve mental performance.

What is the essence of the method?

Over many thousands of years of evolution, the human body has improved and learned to independently cope with any diseases. What does he need for this? Temporarily minimize or completely cancel the intake of food so that he can stop the process of digesting food and begin cleansing.

When we stop eating, this is what happens:

all the energy that was spent on digestion now goes to cleansing the body, getting rid of toxins. This happens at the cellular level. A healthy body removes harmful compounds naturally through the liver, kidneys, and sweat.

Cleansing allows the body to remove these toxins because it no longer has to process food. Now he can concentrate on other matters, the most important of which is cleansing the blood of harmful impurities.

Prohibited Products

Those with a sweet tooth and lovers of meat dishes will have a hard time, because they will have to give up everything they love most - at this time there should not be a single product from this list in the refrigerator:

• Confectionery and flour products (chocolate, buns, cakes, bread, pasta);
• Salt and sugar;
• Fruits with high fat content (avocados, bananas);
• Any alcoholic and carbonated drinks;
• Packaged and freshly squeezed juices;
• Strong black tea and coffee;
• Mushrooms;
• Lentils;
• Sweets;
• Fast food, semi-finished products and canned food;
• All types of starch;
• Fatty dairy products (cheese, milk, cream, sour cream, yoghurts with additives);
• Spices.

Of course, when at home or at work everyone eats something forbidden, you feel uneasy and want to bite off at least a small piece of “this fragrant bun.” You shouldn’t do this, because an absolutely wonderful transformation and rejuvenation awaits you ahead.

How effective are these diets?

Many people who have practiced detox immediately noticed improved well-being and increased energy levels. This is the result of ridding the body of toxins, as well as better hydration through water.

Many detox teas and smoothies also contain vitamins and minerals that you may not have previously gotten from food.

Although many people lose weight by cleansing toxins and removing the water in which they were dissolved, this weight can quickly return if a person begins to overindulge in the wrong foods after completing the course.

A study conducted in Korea used a lemon cleanse diet that allowed only lemon juice to be consumed for seven days.

The diet greatly reduced the percentage of body fat, waist circumference, eliminated inflammation, and balanced insulin and leptin levels.

A detox diet always results in rapid weight loss and fat loss, as well as improved overall health, but you are required to continue eating healthy after it ends.

Allowed and prohibited foods for a detox diet

Replace some unhealthy foods with healthier alternatives in terms of nutrition.
For example, instead of salt and vinegar, you can season the salad with lemon juice. When planning a menu, it is very important to know what you can eat and what you cannot, otherwise the detox diet will not give the desired result and may even be harmful. Here is a list of allowed products for this cleansing and weight loss method:

• seasonal vegetables, green shoots and wheat sprouts;
• grains and cereals;
• vegetables: broccoli, carrots, beets, asparagus, seaweed;
• fruits: citrus fruits, apples;
• herbal drinks, green tea.

Prohibited products:

• confectionery, milk chocolate;
• animal fat;
• flour products;
• alcoholic drinks;
• coffee and black tea.

If you cannot refuse a cup of coffee in the morning, try replacing coffee with chicory - this drink, judging by the reviews, is excellent invigorating, and, unlike coffee, it is healthy. Instead of black tea, you can buy green tea or make herbal infusions and compotes from dried fruits, as Yulia Vysotskaya often recommends.

Eliminate harmful and unwanted foods from your diet using healthy substitutes:

• sugar, fructose, sweeteners can be replaced with xylitol;
• white bread, pasta are replaced with rye bread, brown rice, potatoes,
• corn, legumes, barley.
• red meat - chicken, fish, nuts, legumes, soy.
• chocolate, pastries, cakes, cookies - for “Paradise” truffles (from carob);
• strong alcoholic drinks - for red wine no more than 140 ml per day;
• concentrated packaged fruit juices - for freshly squeezed fruit and vegetable juices;
• purified, refined cereals or cereals - for homemade muesli, oats, products with a high percentage of grain fibers;
• milk - for rice milk;
• hot spices - fresh herbs, garlic, pepper, ginger;
• stewed vegetables - for raw vegetables;
• sunflower oil - to extra virgin olive oil;
• candies and other sugar products - for berries, dried fruits, fruits, candied fruits;
• butter and margarine - for hummus, nut butter, seed butter;
• coffee, black tea - for herbal or green tea.

Most popular types

• Water fasting;
• Fasting on vegetable broth;
• Consuming only juice or smoothies;
• Vegetable detox;
• Vegetarian detox;
• Removing unhealthy, processed foods with preservatives and allergens from the diet.

Types of detox programs

Fasting on plain water

The most effective and most difficult type of cleansing to overcome. Start with a 24-hour fast - the easiest one that you can do on your own, you don’t even need to consult a doctor. The goal is to survive without food for a day.

The human body cannot remain idle. He is constantly at work. Its daily workload: digestion of food, extraction of energy, distribution. In the absence of such a task, he finds a way to occupy himself - he cleans himself. That is, not only you will starve, but also your microflora, all the bacteria that populate the gastrointestinal tract, all the parasites, viruses and fungi - the whole cheerful company. Fasting will also relieve us of unnecessary ballast.

When fasting on water, it is permissible to drink only water, in any quantity, and no food. It can be done from breakfast to breakfast or from dinner to dinner. If you decide to fast for a short time, then you won’t get the effect from just one time. In any endeavor, a system is important. Do a water detox once or twice a week for a month. You may feel weak, chills (the body will turn on the energy-saving mode, reduce the heating temperature), by the end of the day you will smell acetone (this is normal).

The most negative thing at this stage is that your brain will constantly push you to eat something, picturing in your mind a juicy steak, a fragrant roll with a golden brown crust, or a piece of cake. You are flint if you can handle it. If you feel great (and sometimes you do), extend the fast further, as the most effective cleansing begins after 24 hours of fasting. Some (not all) experience nausea and vomiting. This used up all the glycogen in the liver. The liver will then begin to break down fat to produce fatty acids. Ketones can be formed from them, one of which is acetone. Its smell will be heard from you during fasting.

In general, the body also needs other substances, protein, for example. He will take it from the muscles, about 100 g per day. And now attention, it is assumed that your body will use defective, diseased cells for this. This is what cleaning is all about. At the end of the program, start with a light vegetable salad (carrots, cabbage, for example).

Vegetable decoction fasting

You need any decoction of vegetables, a total daily volume of 600 ml in three doses of 200 ml. Various seasonings are added to the broth: ginger, turmeric, lemon juice, parsley. Decoctions are made from:

• broccoli;
• cauliflower;
• beets;
• celery stalks;
• carrots;
• pumpkins or zucchini;
• parsnip roots.

Herbal tea and water can be drunk in any quantity. Cleaning lasts 3 days. This is also not an surmountable obstacle for everyone. If you do not last the entire period, you can do it in short cycles of 24 hours twice a week.

Juice detox

In this option, it is more rational to choose vegetable juices and a mixture of juices from vegetables and fruits. Pure fruit juices contain a lot of sugar. This will cause significant spikes in blood sugar. The second reason to minimize fruit juices: harmful microflora loves sugar.

Juice detox lasts on average from 3 to 10 days. It has the following beneficial properties:

Fruits and vegetables are rich in minerals and vitamins. Any juice can provide you with additional nutrients and improve your overall health.

Juice is rich in anti-inflammatory compounds that can improve your immune system and help you feel more energetic.

Vegetable juice is good for intestinal microflora. Add vanilla and cayenne pepper to apple, cucumber or lemon juice. In three days on juices you will not only cleanse your body, but also lose 1.7 kg of weight.

Detox smoothie

For gut health, add fiber—come from chia, flax, or oats. Most smoothies, by weight, are made up of fruits or vegetables. You also need fat (avocado and coconut oil).

You can use water or coconut milk for the base. Fruit is a natural sweetener; no added sugar.

Vegetable detox

A great option for those who want to start cleansing. It is the simplest and most gentle. The goal is to eat only vegetables: fresh, boiled, baked. The more choice of vegetables, the better. We eat five to six times a day in small portions.

Vegetarian detox

For vegans, this diet is the norm. But for most people, switching to a vegetarian diet is a difficult decision.

Try eating only plant foods for 5 days, this includes cereals. No meat, processed foods, fast food, pastries, bread, chocolate or sweets.

Detox diet, reviews and results

Whatever duration of the diet you choose, you will certainly get a healing effect. Reviews about the detox diet are positive. Everyone notes an improvement in well-being, increased activity, and with prolonged use, positive changes occur in the skin: the color evens out, redness and acne, and other defects disappear or become less noticeable. Overall, you will feel and receive a boost of energy. The most effective in terms of weight loss and general health is a ten-day detox diet, during which you can lose 5-6 kg.

• “... I was on a diet for only 3 days. I didn’t feel any physical weakness, quite the contrary. But mental performance decreased, and it was difficult to concentrate without doping in the form of sugar or coffee. The weight has not changed, and no changes in skin color have been noted. But even after eating this way for three days, I noticed that I began to eat less than before, and my stomach probably shrank. Now the feeling of fullness comes faster, and I eat my usual portion of porridge in a few sittings. I consider this diet useful for relieving the liver and intestines”;
• “... I carry out such cleanings once a quarter for seven days. During this time, the volume of the hips and waist noticeably decreases, the skin of the face becomes much better (acne goes away). They appear more often in winter. It also improves bowel movements - I have a tendency to constipation. In general, lightness appears in the body. Of course, it’s difficult to endure, because vegetables do not provide long-term satiety, and at first you constantly want to eat. It’s easier on days 4 and 6, when you can eat porridge, and on the seventh, you can include fish there. I recommend this nutrition for those who have willpower, want to get rid of acne and feel good”;
• “... This diet is suitable only for those who do not suffer from intestinal diseases. It didn’t suit me, at least I only kept it for 3 days and ate only boiled vegetables. After raw vegetables and salads, bloating, pain and colic appear. So after such a “cleansing” I then have to deal with the exacerbation of colitis for 2 weeks. For healthy people this is probably good. I can only sit on cereals, juices and a small amount of stewed boiled vegetables. I also consider this a good way to unload without animal proteins, but I can’t lose weight.”

What positive effects can you get?

Here are just a few advantages:

• Removing from the diet foods containing harmful substances and heavy metals;
• Loss of excess fat;
• Improved diet with more natural foods;
• Improved skin hydration;
• Reduced stress levels, quality sleep and relaxation.

All of this leads to overall improved health, regardless of the type of detox diet.

Toxins and their effects on the body

Any toxin can be considered a real enemy of man. Most of these elements are of natural origin and represent a kind of garbage that interferes with the proper functioning of the digestive system, kidneys and liver. Harmful substances enter the body in different ways. The most serious danger is posed by exogenous toxins that appear in food, including:

• alcohol and nicotine;
• drinks containing sugar;
• smoked, fatty, fried, salty and spicy dishes;
• most of the confectionery products.

Another category is endogenous toxins, which arise during the direct functioning of the body. The main source here is dying cells. Some of the harmful elements are eliminated naturally - through sweat, breath, urine. However, most remain, leading to serious health problems.

Safety and possible side effects

Before detoxing, you need to study its contraindications and side effects. Many such diets involve, if not fasting, then at least limiting the number of calories consumed. Any fasting can cause fatigue, irritability and bad breath.

Long-term fasting, longer than recommended, can cause vitamin, mineral or energy deficiencies, as well as electrolyte imbalances. You should be careful with a fast that lasts more than 30 hours.

Some types of detox also recommend "cleansing" the colon with laxatives. This is wrong; doctors do not recommend such procedures.

Products and their properties

During rest and detoxification, maximum benefits can only be obtained from foods of natural origin - fruits, vegetables and herbs. Moderate consumption of nuts and light dairy products such as yoghurt will also help. The latter will help protect the stomach from upcoming stress.

Fruits

It is recommended to focus on citrus fruits, which are maximally saturated with important vitamins. You should also add apples, which contain a whole range of essential minerals, including potassium, calcium, phosphorus, sodium and iron.

Vegetables

Each of the available vegetables has great benefits, but beets lead in the number of useful components. It contains a lot of pectins, vitamins B3, B6, C, beta-carotene, and fiber. All this has a beneficial effect on the safe cleansing of the intestines, gallbladder, liver and kidneys. It is recommended to consume it raw to obtain maximum effect.

Another useful vegetable is cabbage, which contains in its chemical composition lactic acid, vitamins C, A, potassium, calcium, and iodine. The main benefit is the restoration of normal functioning of the kidneys and liver, as well as the relief of inflammation. Celery, rich in essential oils and amino acids, is also recognized as an indispensable component of most dishes and cocktails during cleansing.

Herbs

The most favorable are the greens familiar to many - arugula, wild garlic, onions (onions, leeks), spinach, parsley and dill. They provide vitamins C, PP, beta-carotene and amino acids. Constant use not only helps toxins get out faster, but also has a beneficial effect on cell regeneration.

How to start the program: basic rules

Before you begin cleansing, a preparatory period is necessary. Limiting your usual diet is stressful for the body. To minimize the risk of failure, you need to prepare both mentally and physically.

We all know that the most important thing is to want and start. Desire is already half the battle. Motivate yourself for the program. The hardest thing is to give up coffee and tea. This may cause headaches. A week before the program, limit your consumption of refined foods, sugar, coffee, dairy products, and stop drinking alcohol and smoking. Increase your vegetable intake.

Sample detox diet menu for weight loss and cleansing the body

A detox program at home involves drinking fresh fruit and plenty of water, juice or unsweetened herbal tea in the first half of the day. After lunch and until 8 pm you are allowed to eat stewed, baked, boiled or raw vegetables. A diet to cleanse the body of waste and toxins can last 3 days, but by continuing it, you will launch the body’s restorative functions. If you follow such a nutritional system for 10 days, the body will undergo complete detoxification and renewal of blood flow.

Express method from Yulia Vysotskaya for 3 days

The author of the cleansing diet suggests eating exclusively healthy and light foods for 3 days, after which you can indulge in your favorite dishes. During the three-day detoxification, the body will get rid of excess and will be ready to cope with the usual high-calorie foods again. Julia Vysotskaya's cleansing diet is based on the main principle: 5-6 meals a day with small portions prevents discomfort due to hunger, but does not provide the body with a significant amount of calories for the formation of fat deposits.

First day of the detox diet:

• before 8 am – fruits/fresh juices in any quantity;
• before 10 o’clock – a glass of fresh juice;
• lunch – steamed vegetables, a plate of lean soup;
• 15 hours – a glass of juice;
• dinner - a plate of lean soup, fresh vegetable salad.

Day two of the detox diet:

• before 8 o’clock – a glass of juice;
• 10 am – fresh vegetables and fruits;
• lunch – a bowl of vegetable soup;
• 15 hours – a glass of juice with pulp;
• dinner – 1-2 bowls of soup.

Third day of detox:

• in the morning – baked apple;
• 10 hours – fresh juice;
• lunch - vegetable broth;
• 15 hours – fresh fruit;
• dinner - broccoli soup.

For 7 days

In addition to harmful substances, the detox nutrition system also promotes the removal of beneficial components. Nutritionists recommend not to get carried away with cleansing, carrying out it no more than 2 times a year. The best time for detoxification is considered to be the beginning of spring and autumn, since the body tolerates changes more easily during the demi-season period. It is worth considering that a detox diet should not be followed by those who feel a strong burden at work or study in order to avoid exhaustion. Let's look at a sample cleansing menu for the week:

1. Monday: only liquids allowed. It is advisable to drink 4-5 glasses of natural juice and the same amount of still water.
2. Tuesday: Add fruit to your diet. Plums, apples, watermelon, and pears are allowed. You can't eat grapes and bananas. Don't forget plenty of water.
3. Wednesday: vegetables are added to juices and fruits, but the fruits should not be cooked. Eat raw tomatoes, cucumbers, cabbage, carrots, beets, or make salads with vegetable oil from them.
4. Thursday: A little boiled rice is added to the menu. In addition, vegetables can be boiled, stewed or baked.
5. Friday: Some lean meat allowed. The norm is up to 200 g of boiled/baked chicken fillet or turkey.
6. Saturday: you should supplement the menu with oatmeal or buckwheat and kefir. It is better to eat porridge in the morning, meat and vegetables for lunch, and fruit as a snack. A glass of kefir or some low-fat cottage cheese is ideal for dinner.
7. Sunday: repeat Saturday's diet.

For 10 days

• Day 1. In the morning, drink a glass of still water with 1 tsp. lemon juice. Have breakfast with avocado, a cup of tea with ginger and a slice of dark bread. For lunch, choose rice with vegetables. 1 baked apple is good as a detox snack. For dinner you are allowed to eat a couple of hard-boiled eggs and 200-300 g of steamed vegetables. You can have a snack with dried fruit compote before 8 o'clock.
• Day 2. Half an hour before breakfast during the detox diet, drink a glass of water with lemon. For breakfast - mint tea, fresh vegetable salad with butter, bread. For lunch, eat vegetable puree soup; for an afternoon snack, you can eat 1 orange/grapefruit. You should have dinner with a couple of pieces of hard cheese and a vegetable salad. A late-night snack during a cleansing diet will be a decoction of dried fruits.
• Day 3. For breakfast, after drinking water with lemon, you can eat a little low-fat cottage cheese with a glass of orange juice. You can have lunch during the detox diet with lean soup or borscht. For an afternoon snack, 1 citrus fruit is allowed, for dinner - steamed sea fish, a fresh vegetable salad. Before going to bed, you can drink unsweetened compote/juice.
• Day 4. During detoxification, you can have breakfast with herbal tea, fruit salad and a small amount of nuts. For lunch they eat a serving of vegetable puree soup, and in the afternoon you can snack on nuts. It is better to have dinner during a detox diet with a small piece of lean meat or vegetable salad.
• Day 5. For detoxification, you are allowed to drink 2 glasses of juice for breakfast and eat a little low-fat cottage cheese. For lunch you can eat lean soup with pumpkin. It is better to have dinner with a piece of steamed sea fish and vegetable salad.
• On the remaining days, repeat the detox menu of the previous ones.

Physical exercise

The loads should be light. During the cleansing program, you will have to forget about active fitness for a while and do swimming, yoga, and walks in the fresh air. A hot bath or shower will ease the situation. You can also add a massage.

During cleansing, try not to use cosmetics, perform spa treatments with natural oils, and do not use perfumes.

If you carry out a cleansing program using vegetable broths and juices, you will not have the strength for heavy training. Enough walking and yoga. On a vegetable, vegetarian detox and on a program that excludes processed foods and fast carbohydrates, you can add light fitness and swimming.

Important! Do not neglect additional procedures, such as baths and saunas, sweat for your health and have spa treatments. Spend more time outdoors and get more sleep while detoxifying!

Detox diet recipes for 10 days

I prepared several recipes to diversify the table during the diet. I know from myself that the first time is always difficult, but if you approach such fasting days as a holiday, and not as a problem, you will be amazed at the result and you will like it.

Don't forget to eat a boiled egg or a steamed omelet once a day if you decide to fast for 5 days or more. For men, I recommend that on days 7, 8, 9 and 10, in addition to one egg, eat 100 grams. boiled chicken fillet once a day.

Detox grilled zucchini recipe

Mix 50 g of olive oil and chopped herbs - oregano, basil and rosemary - in a bowl. Cut the zucchini into slices 1–1.5 cm thick, toss with oil and leave for 20 minutes. Place the herb-infused zucchini on the grill (a grill pan will do) and cook until soft, without adding oil.

Detox salad

Mix a cup of finely shredded red cabbage, half a cup of boiled chicken breast cut into strips, grated apple, cucumber and carrot. Add a few pinches of crushed almonds and dress the salad with a mixture of olive oil and lemon juice.

Very useful are porridge recipes with quinoa, which itself is a source of most vitamins and minerals and can replace many foods.

Menu for seven days

Regardless of the number of days, be it a three, five or seven day plan, you will have plenty of options for enjoyable and healthy meals that will help you cleanse your body. Below is the diet for seven days. From here you can take any dishes, rearrange them, you can simply follow the plan to be sure that you are doing everything correctly. Please note, this is a gentle program. Start with this menu if you have never practiced food restrictions before. This diet does not include bread, rolls, pastries, sweet coffee with cream or tea. But not every modern person can handle such a varied menu for seven days. Having completed these 7 days, you can switch to a vegetable detox, and then to a smoothie.

Day 1

• Breakfast: egg omelet with tomatoes, garlic, onions and peppers + 1 banana;
• Snack: blueberry smoothie;
• Lunch: chicken breast baked with broccoli and brown rice;
• Dinner: boiled chickpeas with vegetables + boiled Brussels sprouts.

Day 2

• Breakfast: yogurt with chia seeds and fresh fruit + grain-free muesli;
• Snack: carrots;
• Lunch: boiled salmon with zucchini;
• Snack: cottage cheese with celery and tomatoes;
• Dinner: baked chicken with vegetable salad.

Day 3

• Breakfast: 2 hard-boiled eggs and avocado;
• Snack: Sliced ​​apple with cinnamon and honey;
• Lunch: quinoa with vegetables and sweet peppers;
• Snack: Smoothie made with almond butter, banana and protein powder;
• Dinner: boiled chicken, avocado and grapefruit salad.

Day 4

• Breakfast: banana;
• Snack: grapefruit;
• Lunch: turkey with salad and vegetables;
• Snack: chia pudding with berries and rhubarb;
• Dinner: green vegetable salad.

Day 5

• Breakfast: oatmeal with berries, nuts and cinnamon;
• Snack: baked apples;
• Lunch: baked steak with Brussels sprouts;
• Snack: protein powder;
• Dinner: chicken baked in garlic sauce.

Day 6

• Breakfast – grapefruit with honey and bananas + boiled eggs with herbs;
• Snack: any smoothie;
• Lunch: boiled fish;
• Snack: chickpeas with garlic;
• Dinner: beef steak, baked with carrots.

Day 7

• Breakfast: avocado and scrambled eggs;
• Snack: carrots;
• Lunch: boiled lamb with cauliflower;
• Snack: berries;
• Dinner: boiled chicken with Brussels sprouts.

How to properly enter a detox diet

All the main provisions of the detox diet are very similar to others that do not bear this sonorous and alluring term. Before starting a diet, you should definitely see a therapist. The detox diet is contraindicated for pregnant women and nursing mothers. You cannot enter it if you have an inflammatory process somewhere or an exacerbation of a chronic disease.

First, you need to understand and accept that without overclocking, without preliminary preparation, you cannot put the full load on yourself. It is not right. Everything needs to be done smoothly, in a gentle manner, so that the body gets used to the new regime, no, not nutrition, life. Therefore, they begin detox one day a week for a month. Then, for the next three months, practice a 3-day diet, once every two weeks, and then you can switch to a 10-day detox regimen, 2-3 times a year.

Recipes for detox cocktails for weight loss

Vitamin fresh

What you will need:

• 2 oranges;
• 1 lemon;
• 4 carrots.

Pass the washed and peeled ingredients (you don’t need to peel the lemon) through a juicer. The output will be 2 glasses of juice.

Green refreshing smoothie

• Water 2 cups;
• Cucumber 1 pc. large or 2 pcs. medium (depending on size);
• Celery stalk 2 pcs.;
• Parsley;
• Banana x 2 pcs.;
• Spinach 1 bunch or 3 handfuls;
• Mint leaves 5-8 pcs.;
• Lemon juice 1/2 pcs.

Cut into pieces and mix in a blender.

Strawberry smoothie

• Strawberries (one cup);
• 1 banana;
• Half a lime;
• A bunch of mint;
• Glass of water.

Chop all ingredients and grind in a blender.

Smoothie “Watermelon”

• 400 g seedless watermelon pulp;
• two ice cubes.

Grind everything with a blender and drink chilled.

Citrus cocktail

• Lime 3 pcs.;
• Grapefruit 1 pc.;
• Orange 2 pcs.;
• Water 400 ml;
• A pinch of cinnamon.

Squeeze out the juice, dilute with water, sprinkle with cinnamon.

Energy soup

• Apples (can be replaced with carrots) 4 pcs.;
• Water – 300 ml;
• Sunflower sprouts – 100 g or a bunch;
• Pea or buckwheat sprouts – 200 g or two bunches;
• Spinach – 300 g;
• Avocado – 1 pc.

Grind in a blender, place in a bowl, add a pinch of cayenne pepper.

Detox water

Water infused with vegetables and fruits will not only help you wake up and get your body working, but also improve digestion during the day, cleanse the blood, improve immunity, remove toxins, and speed up metabolism. Spices and herbs enhance the fat-burning effect and add a note of freshness to the drink.

• Cut the lemon into slices and add water (400 ml). Drink in the morning or before meals.
• Pour watermelon (200 g) with water (400 ml), let it brew, cool.
• Cut the apple into slices, add 400 ml of water, add a cinnamon stick, a little anise, let it brew, drink when thirsty.
• Pour fresh cucumber, half a lemon and a sprig of mint with water, drink as needed.

Detox drink “Ginger”

First option:

• 2.5 cm ginger, peeled and grated;
• 1 lemon, cut into pieces;
• A pinch of turmeric;
• 1 tsp. honey;
• 2 glasses of water.

Pour hot water over the ingredients, let steep for 30 minutes, drink warm.

Second option:

• Grapefruit (freshly squeezed juice from 1 pc.);
• Orange (juice);
• Grated ginger (3 cm of root);
• Juice of 2 carrots.

Mix in a shaker and add a couple of ice cubes.

The drink contains lycopene, potassium, vitamin A and vitamin C. Grapefruits are rich in soluble fiber called pectin, which has a beneficial effect on lowering cholesterol levels. Grapefruits also support natural detoxification pathways through the liver and increase the production of glutathione, which is a cleansing enzyme.

Detox cocktail “Pineapple”

• 600 g pineapple, cut into pieces;
• 1 teaspoon spirulina powder;
• Several ice cubes;
• A bunch of mint.

Grind everything in a blender, cool, enjoy the drink.

Detoxification Options

If you don’t have the willpower to go on a diet for a long time, then you can try several short-term options for the Detox method: for 1 day or for 3 days.

Daily diet

For breakfast, make yourself a 200 ml smoothie using apples, lemon juice and celery. The lunch meal includes 300 g of vegetable soup, which can include cabbage, celery, zucchini, tomatoes, carrots, garlic and herbs. For an afternoon snack, it is permissible to drink 200 ml of a smoothie made from apples, strawberries, and bananas. For dinner, treat yourself to 1 grain bread; 150 g baked zucchini and bell pepper; 200 ml chamomile decoction. And the late dinner consists of an apple baked with prunes and raisins.

Three-day technique

This technique requires a systematic approach. Of course, after sitting on it for three days, the difference in well-being will already be noticeable, but if, at the end of the technique, you return to your usual diet, the effect will not last long.

Diet plan for 10 days

You can completely cleanse the body and start the process of complete recovery using a long-term technique designed for 10 days.

The main requirement is to drink warm boiled water with lemon every day after waking up.

Potential Benefits of Home Detoxification Programs

Some aspects of detox diets may have health benefits, such as ():

• Elimination of food sources of heavy metals and POPs
• Losing excess fat
• Exercising and sweating regularly (activating the lymphatic system)
• Eating whole foods, nutritious, healthy foods
• Eliminating processed foods
• Drinking a lot of water
• Limit stress, relax and get good sleep

Following these guidelines is inevitably associated with improved health—whether or not you follow a cleansing program.

Some aspects of detox diets may help your health. These include avoiding environmental toxins, exercising, eating nutritious foods, staying hydrated, limiting stress, and relaxing.