Five days before you begin your detox diet plan, progressively eliminate alcohol, coffee, cigarettes, refined sugars, saturated fats, and all processed foods.
Smooth digestion and absorption of nutrients along with your liver's efficient processing of toxins are critical for great health. That's why a cleanse program can be a powerful tool to rejuvenate your body and skin from the inside out. The key to a comfortable cleanse is to ease yourself into the program so that your body doesn't go into a shock. Five days before you begin your detox diet plan, progressively eliminate alcohol, coffee, cigarettes, refined sugars, saturated fats, and all processed foods. These can add toxins to your body and must be removed from the diet at all costs.
Increase fiber intake to help keep your colon clean. Along with the fiber from fruits and vegetables, include two tablespoons of chia seeds in a glass of water to eliminate toxins from your body. Don't forget to drink lots of filtered water- at least eight glasses per day. This will further help the process of detoxification in your body. Another deterrent to good health is stress, as it triggers your body to release stress hormones. It's a good idea to cleanse stressful life situations along with your body. Keep a diary and make a note not only of what you eat and drink but also of your emotions.
Day 1
High quantities of vegetables are essential in a detox plan, as they will ensure that there’s plenty of fiber, vitamin C and E, magnesium, zinc in your diet. These are especially vital in phase one of the detoxification process. While eggs and cruciferous vegetables, as well as raw garlic, onions, leeks, and shallots, all contain natural sulfur compounds. These compounds help with phase 2 of the detoxification process.
Breakfast
1 portion fresh fruit (vary throughout the week between apple, pear, mango, grapes, pineapple, grapefruit)
2 slices of wholemeal toast, with low-fat cottage cheese
A carton of low-fat live yogurt
A small glass of skimmed milk
Cup of herbal tea or water
Lunch
1 kiwi fruit
Mixed raw vegetable salad (a bed of iceberg lettuce, filled with grated carrot, celeriac, and beetroot, with a squeeze of lemon juice and a drizzle of olive oil)
Steamed vegetables, sprinkled with a chopped clove of garlic and a drizzle of olive oil.
Herbal tea or water
Dinner
Omelet with steamed vegetables (eg. broccoli, cabbage, brussels sprouts, cauliflower)
Water
Day 2
“A great lifestyle hack is to swap out your breakfast each day for a superfood smoothie or veggie juice.” Dr. Laubscher says, “This gives your system a chance to do a mini-cleanse each morning, and bombard your cells with extra nutrition.”
Breakfast
Green smoothie (including kiwi, spinach, grapes, watercress, milled mixed seeds, and low-fat natural bio yogurt)
Lunch
1 large mango
Mixed salad including watercress, fresh mint, spring onions, tomato, red and yellow peppers, chicory, baby spinach, and beansprouts drizzled with a lemon juice and olive oil dressing.
1 large jacket potato with low-fat fromage frais whipped with chopped chives and a clove of garlic
Vegetable juice or water
Dinner
Vegetable stew (with onions and raw garlic)
Water
Day 3
Lentils and chickpeas are both highly nutritious, as they contain plenty of protein which is essential for phase one of the detox. They’re also high in fiber and antioxidants, both essential for all phases of the detoxification process.
Breakfast
As on day 1 of 2
Lunch
Lentil and chickpea soup
Herbal tea or water
Dinner
Cooked brown rice with steamed vegetables (including celery, leek, carrot, tomato, spinach, broccoli, and shredded cabbage)
Herbal tea or water
Day 4
Fish, especially salmon, are very low in fat and high in protein. It’s also high in B vitamins, selenium, and antioxidants, all of which are essential in phase 1.
Breakfast
As on day 1 of 2
Lunch
1 apple and 1 pear
Raw vegetable salad (cauliflower and broccoli florets, carrot, spring onion, grated red cabbage, mange tout) tossed in olive oil and cider vinegar dressing, sprinkled with a teaspoon of raisins and 3 chopped brazil nuts.
Large jacket potato filled with 75g (3oz) steamed spinach chopped with 2 teaspoons of olive oil, a clove of garlic, and a generous grating of nutmeg
Herbal tea or water
Dinner
Baked salmon with a side of spinach
Herbal tea or water
(If you’re vegetarian or don’t like fish, stir-fry tofu with shredded carrot, bean sprouts, mange tout, and soy sauce, or have a grilled veggie burger).
Day 5
Wholemeal bread, due to the grains, is a good option when detoxing. They’ll not only keep you feeling full and so more likely to stick to the detox but wholemeal grains are packed with fiber and B vitamins, iron, magnesium, and selenium.
Breakfast
As on day 1 of 2
Lunch
1 banana
Mixed salad (shredded iceberg lettuce tomato, olives, red pepper, carrot, spring onions, cucumber, a clove of garlic, fennel, and watercress) with a dressing of lemon juice, walnut oil, and tarragon
1 large jacket potato with steamed French or runner beans with a dessertspoon of sunflower oil sprinkled with finely chopped onions.
Herbal tea or water
Dinner
1 pink grapefruit
2 poached free-range eggs
2 slices of wholemeal toast with a scrape of butter
Herbal tea or water
Day 6
Breakfast
Same as day 1 or 2
Lunch
Mixed salad (watercress, baby spinach, mixed lettuce leaves, parsley, celery, garlic, chives, basil, tomato – with a dressing of 1/3 walnut oil, 1/3 olive oil, 1/3 cider vinegar, and a teaspoon of Dijon mustard, sprinkled with sunflower seeds)
75g (3oz) boiled potatoes and trout stuffed with finely chopped parsley, onion, tomato, and pine nuts, covered in thinly sliced lemon, baked in foil with a little olive oil.
Dinner
Lentil and vegetable salad (include: butternut squash, red pepper, and broccoli florets, 2tbsp cooked brown rice) with a dressing made by combining 1tbsp sesame oil, 1tsp fresh chopped ginger, 1tsp sesame seeds, and 1tsp light low-salt soya sauce.
Herbal tea or water
Day 7
Breakfast
Same as day 1 or 2
Lunch
Cucumber and prawn stir fry (or with avocado if vegetarian)
Water or herbal tea
Dinner
Quinoa and butternut squash salad
Herbal tea or water
Improving gut health has been a major focus of the wellness industry over the last couple of years, with everything from weight loss to our stress levels impacted by our gut health.
