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 industrialized products that are high in salt, fat and chemical additives.
Liquid detox diet
The net 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. See an example of a menu for a Detox liquid diet.
3 Day Detox Diet
In a 3 day detox diet, 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 cooked or grilled chicken or fish, with brown rice or potatoes, accompanied by a salad seasoned with olive oil.
For breakfast and snacks, you should drink juices or vitamins made with fruits, vegetables and vegetable 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 menu.
|Meal||Day 1||Day 2||Day 3|
|Breakfast||Strawberry, orange and goji berry juice||Green juice made up 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 + pod, tomato and cucumber salad||1 cooked chicken breast with tomato sauce + 3 tablespoons of brown rice + lettuce, corn and beet salad|
|Afternoon snack||Papaya vitamin with oat milk||Crushed banana+ 1 tablespoon of flaxseed||Orange, cabbage and watermelon juice + 1 slice of whole grain bread|
5 Day Detox Diet
In the 5-day detox diet, 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 to the utmost industrialized, sugar and fried foods.
See an example of what a 5 day detox diet evolves 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||cooked fillet in a pressure cooker + vegetables baked in the oven with olive oil, rosemary, pinch of salt and pepper|
|Afternoon snack||pineapple juice with peppermint without sweetening||1 mashed avocado with tomato, salt and olive oil to eat 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 little salt and avoid ready made seasoning in 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
The foods that are forbidden 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;
- Industrialized products.
- Cow's milk and dairy products;
- Foods rich in gluten such as bread, pasta, 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, because that way you will continuously be detoxifying your body. See 7 recipes of detox juices to vary the menu.