How to follow a detox diet to lose weight

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

Detox soup
Detox soup

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:

MealDay 1Day 2Day 3
BreakfastStrawberry, orange and goji berry juiceGreen juice made of lemon, ginger and kaleBanana vitamin and almond milk
Morning snackCoconut water + 1 slice of whole grain bread 1 apple + 2 chestnutsChamomile tea + 3 whole grain biscuits
Lunch/Dinner1 small grilled chicken breast + 3 tablespoons of brown rice + cabbage, carrot and apple salad1 serving of boiled fish + 3 tablespoons of chickpeas + green beans, tomato and cucumber salad1 chicken breast cooked with tomato sauce + 3 tablespoons of brown rice + lettuce, corn and beet salad
Afternoon snackPapaya vitamin with oat milkMashed banana+ 1 tablespoon of flaxseedOrange, 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: 

MealDay 1Day 3Day 5
Breakfast1 cup of bone broth1 cup of coffee without sugar + 2 fried eggs with tomato, olive oil and oregano1 cup of coffee without sugar + 1 fried banana with egg, cheese and cinnamon
Morning snack1 cup of green tea with ginger1 glass of green juice with ginger, cabbage, lemon and coconut water10 cashew nuts
Lunch/DinnerVegetable soupPumpkin puree with shredded chickenFillet cooked in a pressure cooker + vegetables roasted in the oven with olive oil, rosemary, pinch of salt and pepper
Afternoon snackPineapple juice with peppermint without sugar1 mashed avocado with tomato, salt and olive oil to be eaten with carrot sticks1 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.

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