A detox diet may help you lose weight because it can detoxify the body and decrease fluid retention. It is important especially after holiday periods such as the end of the year and carnival, but can also be used to prepare the body before starting a complete diet with food re-education.
The main focus of a detox diet is to increase consumption of organic and low-fat foods, and avoid processed products that are high in salt, fat and chemical additives.
Liquid detox diet
The liquid detox diet is the most restrictive version of detox diets and should be followed for a maximum of 2 days. In this version, only liquids such as tea, water, fruit or vegetable juices, and vegetable soups are allowed, and it is important to use organic products.
3-day detox diet plan
In a 3-day detox diet plan, the use of solid foods is only allowed at lunch, provided they are low in fat and whole grain. So, lunch should have foods such as boiled or grilled chicken or fish, with brown rice or potatoes, served with a salad seasoned with olive oil.
For breakfast and snacks, you should have vitamins or juices made with fruits, vegetables and plant-based drinks, such as almond or oat milk. Dinner should be a liquid meal, preferably a detox soup or a vegetable puree.
The following table provides an example of a 3-day detox diet plan:
|Meal||Day 1||Day 2||Day 3|
|Breakfast||Strawberry, orange and goji berry juice||Green juice made of lemon, ginger and kale||Banana vitamin and almond milk|
|Morning snack||Coconut water + 1 slice of whole grain bread||1 apple + 2 chestnuts||Chamomile tea + 3 whole grain biscuits|
|Lunch/Dinner||1 small grilled chicken breast + 3 tablespoons of brown rice + cabbage, carrot and apple salad||1 serving of boiled fish + 3 tablespoons of chickpeas + green beans, tomato and cucumber salad||1 chicken breast cooked with tomato sauce + 3 tablespoons of brown rice + lettuce, corn and beet salad|
|Afternoon snack||Papaya vitamin with oat milk||Mashed banana+ 1 tablespoon of flaxseed||Orange, cabbage and watermelon juice + 1 slice of whole grain bread|
5-day detox diet plan
In the 5-day detox diet plan, you should increase food consumption gradually, starting with a liquid diet made from juices and vegetable soups, and ending with meals rich in vegetables, lean meats, chicken or fish, and healthy fats such as olive oil, chestnuts and seeds.
At the end of the 5-day diet, you should maintain a new healthy food routine that is rich in natural foods, avoiding as much as possible processed, sugary and fried foods.
See an example of what a 5-day detox diet plan in the table below:
|Meal||Day 1||Day 3||Day 5|
|Breakfast||1 cup of bone broth||1 cup of coffee without sugar + 2 fried eggs with tomato, olive oil and oregano||1 cup of coffee without sugar + 1 fried banana with egg, cheese and cinnamon|
|Morning snack||1 cup of green tea with ginger||1 glass of green juice with ginger, cabbage, lemon and coconut water||10 cashew nuts|
|Lunch/Dinner||Vegetable soup||Pumpkin puree with shredded chicken||Fillet cooked in a pressure cooker + vegetables roasted in the oven with olive oil, rosemary, pinch of salt and pepper|
|Afternoon snack||Pineapple juice with peppermint without sugar||1 mashed avocado with tomato, salt and olive oil to be eaten with carrot sticks||1 natural yogurt + 6 brown rice crackers with peanut butter|
It is important to remember that you should season the foods with very little salt and avoid ready-made seasoning cubes, giving preference to the use of natural seasonings like onion, garlic, parsley, basil, mint and ginger.
What not to eat during a detox diet
Forbidden foods during a detox diet are:
- Alcoholic beverages;
- Sugar, sweets, cakes and desserts;
- Processed meats such as sausage, bacon, ham and salami;
- Coffee and caffeinated beverages, such as green tea and black tea;
- Processed products.
- Cow's milk and dairy products;
- Foods rich in gluten such as bread, cake and pasta.
It is important to remember that you should follow a healthy and balanced diet after a detox diet, with meals rich in fruits, vegetables and whole grains and poor in sugar and fats to continuously detoxify your body.