The Detox Diet refers to a process that helps the body eliminate toxic substances. It is not a novelty since if we refer to the past, cures and even fasting retreats were done in ancient times.

In particular, the Detox Diet seeks to purify the body and has been shown to provide health benefits. Based on the intake of cleansing juices, this diet has regained popularity today due to the obvious beneficial effects.

In the Detox Diet plan, the blends to consume are based on organic ingredients. Fruits, vegetables, cereals and superfoods are part of the list of recommended foods to cleanse the body of toxins and increase the absorption of vitamins and antioxidants.

How to do the Detox Diet

This diet consists of helping through different mechanisms so that the body can eliminate toxic substances, make the body work more efficiently and even lose a few kilos in a healthy way.

Thus, doing the Detox Diet implies providing “extra support” to the organs that cleanse the body such as liver, kidneys, etc., following this plan the toxins accumulated daily through food are eliminated naturally.

Before starting the Detox Diet, it is essential to prepare the body to optimize its cleasing effects. To do this, the day before starting the detoxification plan, it is necessary to eliminate foods such as meats of all kinds, alcohol and coffee, which can be substituted for green tea. Ideally, follow a diet based on fresh fruits and boiled or raw vegetables.

There are different types of detox diets, from those that only last one day and are almost a fast, to those of 3 or 7 days that in addition to detoxifying the body help to lose weight.

For example, in a 3-day Detox Diet the daily menu combines soups, creams and natural juices with solid foods such as raw vegetables and fruits, cinnamon or fish, a plan that helps make the diet more bearable and the body does not suffer if you are not used to doing semi-fasts only with liquids.

What to eat on the Detox Diet

Breakfast can be made up of an alkalizing juice (celery, cucumber, parsley leaves, lemon juice and a pear or apple). Already at mid-morning a slice of whole wheat bread, some infusion and a fruit.

For both lunch and dinner, the Detox Diet menus are light and based on fresh vegetables and fruits, as well as seeds and soft sauces that add flavor without adding many calories. Vegetable-based soups that can be eaten with main meals are also allowed.

In the middle of the afternoon and to avoid feeling hungry before dinner you can eat a piece of fresh fruit or freshly squeezed fruit juice without sugar.

Note: If you follow a Detox Diet for several days, it is necessary, before breakfast, to drink a glass of water, with the juice of half a lemon and a teaspoon of ginger root zest.

Among the foods allowed in the Detox Diet are:

  • Avocado.
  • Cucumber.
  • Carrot.
  • Alfalfa sprouts.
  • Berro.
  • Col.
  • Zucchinis.
  • Celery.
  • Tomato.

To flavor foods you can use:

  • Sesame seeds.
  • Ginger.
  • Soy sauce.
  • Lemon juice.
  • Cilantro.
  • Parsley.
  • She.
  • Sea salt.
  • Oregano.

Detox diet: Example of menus for 3 days

Day 1

Breakfast

  • 1 glass of alkalizing juice (2 celery stalks, 1 small cucumber, 2 kale leaves, parsley, juice of 1 lemon and 1 pear or apple).

Midmorning

  • whole wheat bread one slice.
  • fruit.
  • 1 cup of red tea.

Lunch

  • Sushi-salad (diced avocado, 2 small chopped cucumbers, 1 grated carrot, alfalfa sprouts, watercress, coriander, 1 nori seaweed sheet and 1 tablespoon of toasted sesame seeds).
  • To dress the salad 1 tablespoon of grated ginger mixed with 1 tablespoon of soy sauce and the juice of 1 lemon.

Mid afternoon

  • 1 carrot and 1 kiwi (in pieces or smoothies).

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  • Zucchini soup, celery, coriander, parsley, tomatoes, garlic, sea salt and fresh oregano, all boiled with 4 cups of water.
Day 2

Breakfast

  • Fruit salad with skimmed natural yogurt and 2 tablespoons of oatmeal.
  • 1 glass of soy milk.

Midmorning

  • 1 handful of almonds.
  • 1 glass of fruit juice.

Lunch

  • Vegetable soup.
  • 2 slices of whole wheat bread.
  • 1 small portion of fresh cheese.

Mid afternoon

  • 1 glass of detox juice (3 celery stalks, 3 small cucumbers and 3 carrots).

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  • Chicken and pineapple salad.
Day 3

Breakfast

  • 1 serving of high-fiber cereals, mixed with red fruits, oats and nuts.
  • 1 glass of orange juice.

Midmorning

  • 1 piece of fruit.
  • 1 cup of green tea.

Lunch

  • 1 grilled fish fillet with lemon juice and olive oil.
    Sauteed vegetables with a tablespoon of toasted sesame seeds.

Mid afternoon

  • 1 glass of pineapple juice.
  • 1 natural yogurt with pineapple chunks.

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  • Lettuce and tomato salad with onion
  • 100 grs. of white cheese.
  • 1 slices of whole wheat bread.

Variants of the Detox Diet

One of the variants of the traditional Detox Diet is the 21-day Detox Diet, a detox program but only based on liquids, as it aims to cleanse the body of all kinds of toxins and lose some weight.

This 21-day detox diet only allows:

  • Water.
  • Homemade soups.
  • Fruit juice.
  • Fresh vegetable juices.

The idea is that during the 21 days that this detox diet lasts, they drink liquid every two hours and add menus of 1000 calories and approximately 20 grams of protein per day.

The plan is based on three principles:

  1. Rest
  2. Reduce
  3. Rebuild

However, following a seasonal liquid-based detox diet isn’t easy, but this 21-day plan can only be done once a year. On the contrary, detox diets of 3, 5 or 7 days are allowed once every 3 months.

Supplements are allowed on the 21-day detox diet as they help the
detoxification process and the complete plan includes:

  • Enzyme capsules.
  • Herbal cleansing.
  • Aloe Vera.
  • Kidney cleansing.
  • Body wraps.
  • Detox baths.
  • Physical exercise, a perfect ally of the detox diet in 21 days.

This type of detox and weight loss plan also recommends exercise, but only if it can be tolerated and always with the approval of your GP.

The list of recommended exercises is limited to:

  • Walk.
  • Yoga.

After completing the 21-day detox diet, the body will function more efficiently as the metabolism speeds up and the body releases the extra weight. But, you need to be careful when you start eating everything again, because once the body is cleansed, it will not tolerate highly processed foods.

The recommendation is to return to eating normally but starting with both raw and cooked vegetables and all green vegetables. As the body gets used to processing food again, others can be added, avoiding alcohol and coffee.

Contraindications of the Detox Diet

Like any food plan to detoxify and lose weight, the Detox Diet has its contraindications. While it is true that it can help cleanse the body, it is also true that it can be risky for health if not done properly and under the supervision of a nutritionist.

Among the contraindications of following the Detox Diet are:

Pregnancy

During pregnancy, it is not recommended to follow this type of diet because it is a time when nutrients should not be stopped.

Diabetes

Taking into account that fruit juices have sugar (that of the fruit itself), it is not recommended that diabetics follow a detox diet.

Hypertension

Taking into account that one of the side effects of detoxifying the body can cause a drop in blood pressure, as it increases diuresis and therefore more fluids are eliminated causing a reduction in blood pressure, this diet is not recommended for those who are hypertensive.

Advantages and disadvantages of the Detox Diet

Advantages of the Detox Diet

  • A Detox Diet helps the body detoxify and therefore makes the liver, kidneys and colon work more efficiently and healthily, in addition to losing weight because the consumption of hypercaloric foods is reduced to the maximum.
  • Another advantage is that it strengthens the immune system as foods rich in vitamins C, A, E and antioxidants such as selenium, lycopene, lutein and beta-carotene are consumed.
  • It also helps to delay aging and degenerative processes, improving the quality of the skin and hair.

Disadvantages of the Detox Diet

  • It is a very restrictive diet and therefore many people suffer from “hunger attacks”.
  • It can produce symptoms of tiredness.
  • It can cause constipation.

Detox Diet Recipes

Following the Detox Diet is simple but if you have some recipes, everything will be easier. Here we share some easy and low calorie recipes that can be included in a Detox Diet.

Whole protein shake

A 100% whole and fresh smoothie, prepared with healthy fats and antioxidants provided by the addition of blueberries.

Ingredients

  • ½ cup of fresh blueberries.
  • ½ cup frozen blueberries.
  • ¼ lemon with skin (optional).
  • 1 tablespoon of almond butter.
  • Pumpkin seeds.
  •  chia seeds.
  • 1 teaspoon of hemp seeds.
  • 2 walnuts
  • ¼ avocado
  • ½ tablespoon of coconut butter.
  • ½ cup of unsweetened almond milk.
  • ½ cup of water.

Preparation 

Place all the ingredients in a blender.

Process on high speed until smooth.

If the shake is too thick, you can add a little more water to a shake consistency.

Detox salad

An abundant, tasty salad where it is possible to combine an infinite number of vegetables.

Ingredients

  • Arugula.
  • Spinach.
  • Red or green peppers.
  • Celery.
  • Mushrooms
  • Carrot.
  • Radish.
  • Broccoli.
  • Cauliflower.
  • Cabbage.
  • Onion.
  • Artichokes
  • Parsley.
  • Dill.
  • Cilantro.
  • Mint leaves.
  • ¼ avocado.
  • 2 tablespoons of walnuts.
  • 2 tablespoons of olives.
  • 100 grs. salmon.
  • 100 grs. diced chicken or turkey.

Preparation

Cut all the ingredients and place them in a bowl.

Prepare a dressing by mixing in a bowl the following ingredients that will flavor the salad: 2 tablespoons of tahini, lemon juice, 1 tablespoon of olive oil, apple cider vinegar and use as a salad dressing.

Serve immediately to take advantage of the nutrients in the ingredients.

Detox Diet Videos

Here is an interesting video in which Dr. Lacosta comments on the properties and benefits of following a Detox Diet. And it also includes in its presentation some shakes that can be added to the detox plan. 

https://www.youtube.com/watch?v=jh5t2hd13kU

Sources and References:

  • Mikel García Iturrioz / Expert in Orthomolecular Nutrition

How to detoxify the body

  • Skip Navigation LinksHealth Library

Discredited Detox Diets

  • Scientific Repository of the National Institute of Health Department of Food and Nutrition

Nutritional benefits of detox juices: yes or no?