Discover a revitalizing journey with our 7 Days Detox Diet Plan. Rejuvenate your body and mind with this simple yet effective detox program.
Principles of a Detox Diet
On the internet, you can find thousands of diets labeled as “detox.” Their main distinguishing feature is a menu primarily composed of raw vegetables and fruits, natural products, and herbs with detoxifying properties.
The most balanced detox diets are typically designed to last for 3-7 days. During this period, the body cleanses itself of harmful toxins, improving not only your well-being but also your appearance.
When it comes to weight loss through a detox diet, it’s worth noting that the weight reduction is primarily attributed to the increased elimination of fluids from the body. Therefore, this type of diet is more suitable for the initial stage of weight loss, with the intention of transitioning to a balanced diet along with physical activity in the long run.
Regardless, detox diets help the body get accustomed to consuming fewer calories and drinking more fluids, which can be beneficial for long-term weight loss.
Why Detox Diet Works
A typical detox diet for weight loss involves a fasting period followed by a strict diet of fruits, vegetables, fruit juices, smoothies, and water. Sometimes, detox diets also include herbs, teas, detox cocktails, and supplements. The theory behind detoxification is that by excluding solid food or certain food groups, you rid your body of toxins. It is assumed that this gives your digestive system a break, allowing it to recover and better absorb nutrients in the future.
Cleansing toxins during a detox diet is beneficial for both the intestines and the skin. Toxins are all around us—polluted air, water, soil, and, of course, food. It’s important to note that acute and chronic illnesses in the human body can create so-called endotoxins, which can harm the body from within.
The principles of this diet are aimed at purifying the body from toxic substances and the byproducts of their metabolism. Fried, fatty, salty, smoked, and sweet foods, as well as alcohol, are eliminated.
Key Rules of a Detox Diet:
- Create a meal plan and a detox menu (preferably with a dietitian).
- Eliminate fried, fatty, salty, smoked, and sweet foods, as well as coffee and alcohol.
- Your diet should consist of vegetables, fruits, and greens.
- Consume 2 liters of fluid daily (water, herbal teas, detox juices, smoothies).
- It is recommended to start the day with a glass of water with lemon.
- Combine detox with exercise and other procedures such as massages, saunas or steam baths, body wraps, etc.
- Begin detox with a 3-day detox diet. Indications for Detox Cleansing
A detox diet is a good solution for cleansing the body of adult men and women without chronic illnesses. Detox is not a tool for weight normalization or maintaining a figure. The main indications for detox are:
- Excess weight that does not decrease with regular diets.
- Sudden weight gain after a change in diet or experiencing stress.
- Sagging, non-elastic skin, cellulite.
- Discomfort in the stomach and intestines after meals, constipation.
- Strong cravings for sweets, fatty foods, fast food, and other unhealthy products.
- Chronic fatigue, lethargy, and sleepiness even after adequate rest.
- Rapid fatigue and reduced concentration.
It’s important to remember that a detox diet can quickly get you in shape, but maintaining the results is essential along with regular exercise and other procedures such as massages, saunas or steam baths, body wraps, etc.
A Simple 7 Days Detox Diet Plan
Detox is a special type of diet that cleanses the digestive system, eliminates harmful substances, and helps shed some extra weight. When better to assist your body in recovering from the holiday festivities than after the New Year and, at the same time, try something new for yourself? We have prepared a menu for you for a week. You can use it as a foundation and add or replace foods as needed.
The key is to forget about fatty and starchy foods. Don’t dive headfirst into a detox regimen and abruptly cut out your usual foods on January 2nd. Dietitians recommend preparing your digestive system for the new diet: five days before the detox week, limit your intake of fatty, sweet, starchy foods, and consume less meat.
Ignoring this step can turn the unfamiliar diet into a major stressor, and instead of detoxing and shedding calories, your body will start storing them for a rainy day. Then, after detox and returning to your regular menu, you risk gaining even more weight.
Key Principles of the 7 days Detox Diet Plan:
- Eliminate unhealthy foods. Say no to soda, sweet packaged juices, fast food, fried dishes, and products high in sugar.
- Steam or boil your food. You can roast vegetables, consume them fresh, or include them in beverages.
- Drink more fluids. Minimum fluid intake: 2 liters.
- Give up coffee and black tea. Replace them with hibiscus tea, green tea, or sugar-free fruit juices.
- Eat nuts and unsweetened fruits, but don’t overdo it.
- Limit alcohol consumption or cut it out completely.
- Have dinner three hours before bedtime.
7 days Detox Diet Plan:
Every day, drink a glass of warm water upon waking up. This will help your digestive system wake up and prepare for breakfast. If you want to lose more weight, add lemon juice or ginger to the water.
MONDAY Breakfast: Boiled egg, whole-grain bread, half an avocado, green tea. Lunch: Broccoli or pumpkin puree soup with chia seeds. Snack: Half a grapefruit. Dinner: Vegetable salad with olive oil, steamed rice, bread. Throughout the day, you can have a snack with low-fat kefir and an apple.
TUESDAY Breakfast: Vegetable smoothie (carrot, tomato, celery, olive oil), bread. Lunch: Baked zucchini with tomatoes and greens. Snack: A handful of almonds or walnuts. Dinner: Eggplant vegetable stew. During the day, you can have yogurt as a snack.
WEDNESDAY Breakfast: Oatmeal with skim or almond milk, hibiscus tea. Lunch: Buckwheat noodles with vegetables. Snack: Cereal bar. Dinner: Grated carrots and peppers, boiled beef. During the day, you can snack on dried apricots or prunes.
THURSDAY Breakfast: Yogurt, green tea. Lunch: Rice porridge with nuts. Snack: Baked apple. Dinner: Low-fat cottage cheese, vegetable salad. During the day, you can have a smoothie as a snack.
FRIDAY Breakfast: Granola or muesli, ginger tea. Lunch: Salad with stewed lentils, fried zucchini, arugula, and avocado. Snack: Green smoothie (lettuce, parsley, lemon, celery, and cucumber). Dinner: Boiled egg, roasted vegetables. During the day, you can drink water with lemon and melissa.
SATURDAY Breakfast: Fruit salad, hibiscus tea. Lunch: Buckwheat porridge with vegetables, chicken broth. Snack: Orange. Dinner: Steamed meat, raw vegetables. During the day, you can snack on carrots or celery.
SUNDAY Breakfast: Low-fat cottage cheese, berries, rosehip infusion. Lunch: Steamed fish with cauliflower. Snack: Nuts or dried fruits. Dinner: Rice with seaweed, asparagus, and spinach salad. During the day, you can drink unsweetened cranberry juice.
This menu provides the necessary minimum calories for women with a sedentary lifestyle. All dishes are easily digestible, rich in vitamins, minerals, and fiber, which cleanses the intestines and improves digestion. By following this diet for a week, you will feel a sense of lightness, improved well-being, and better skin condition.
Gradually reintroduce your regular foods as you exit the diet. Avoid sweets and fatty foods. We recommend incorporating detox weeks into your routine every 2-3 months to maintain your youth and beauty for a long time.
How to Properly Prepare Your Body for Detox
If you’ve decided to follow a detox diet, you need to prepare yourself thoroughly. Approximately a month before starting, begin reducing your intake of high-calorie dishes and gradually eliminate fatty and fried foods. In two weeks, it’s recommended to transition to a plant-based diet. Your diet should consist of vegetables, fruits, and greens.
The recommended foods for a detox diet menu include asparagus, artichokes, beets, broccoli, sweet red peppers, apples, grapes, citrus fruits, pomegranates, bananas, prunes, carrots, sprouts, grains, and seaweed (up to 300 grams per day). Once a week, you can consume goat cheese, fish, or poultry.
Excluded items: alcohol, coffee, carbohydrates, sweets, and processed foods.
In the morning, it’s essential to drink one glass of warm water with lemon on an empty stomach.
Recommended: massages, morning exercises, physical activities.
Avoid eating after 8:00 PM.
There are numerous detox diets with varying durations. We recommend starting small, especially if you’re not used to restricting yourself; there’s no need to set the bar too high right away. Begin with a 7 days detox diet plan. The next one can be longer, maybe 10 days. A 14-day detox is a significant challenge for those who frequently undergo body cleansing.
Duration of courses: Remember! A detox diet should not be conducted more often than once every 4 weeks. Before starting a detox diet, be sure to consult with a dietitian or therapist.
Who Should Avoid a Detox Diet
The diet is not recommended for pregnant women, individuals with a body weight below the norm, and children under 12 years old. If you have chronic illnesses, the course should only be conducted under the supervision of your treating physician! The diet is strictly contraindicated for people with high acidity and gastrointestinal problems. The aggressive nature of freshly squeezed juices can exacerbate gastroenterological diseases and may cause erosion and ulcers in the stomach and intestines.
Properly Exiting a Detox Diet
A proper exit from a detox diet is very similar to preparation. We recommend gradually reintroducing your usual foods into your diet. This doesn’t mean you should immediately switch to fried meat and mayonnaise salads right after exiting the detox diet. You should gradually add fresh vegetables and fruits, lean protein, healthy carbohydrates, and a moderate amount of spices to your diet.
After a weight loss detox diet, it’s ideal to focus on fresh or steamed vegetables while avoiding excessive salt and spices. Start consuming regular food in small portions to avoid rapid weight gain after a weight loss detox diet. It’s advisable not to introduce animal products back into your diet until at least 3 days after completing the detox.