7-Day Detox Diet Plan: Time to Get Healthy & Active
The detox diet is a restrictive diet that consists of consuming only whole plants, or in the form of juice, for 1 to 7 consecutive days.
7-Day Detox Diet Plan
More than weight loss, detox would detoxify the body and make you feel better. Attention detox is very controversial, we must be careful.
What is the detoxification function?
* Diet based on fruits, vegetables or juices
* Duration from 1 to 7 consecutive days
* Weight loss and detoxification of the body
* Very restrictive regime
* Lemon juice, water, and tea at will
The main principles of the diet
There is not one but several detox diets: lemon, juice, or whole fruits and vegetables. The aim of this type of diet is to support the organs in their purification functions to induce detoxification.
How does the lemon detox diet work?
Detox" diets come in different forms:
* Variable duration: 1 to 7 days
* Consumption of fruit only
* Consumption of vegetables only
* Consumption of juices or smoothies
* Vegetarian diet
How does the detox diet on a flat stomach help you lose weight?
The detox diet promises improved physical and mental wellness, increased energy levels, reduced cravings, a better quality of sleep, brighter skin, and a stronger immune system.
Detox diets compare the human body to the engine of a car that clogs up over time, accumulating waste and toxins that can lead to fatigue, dull complexion and hair, weakened immune system, digestive problems, and more.
Toxins come from within the body itself but also from outside through pollution, medication, smoking, alcohol, etc.
The body would be unable, at some point, to eliminate all these wastes and so a detoxification cure would be necessary.
The liver, kidneys, and intestines are the most targeted organs during a "detox" cure.
By detoxifying, these organs would then become more efficient and the metabolism more powerful. As a result, we would be more inclined to burn calories.
It is important to mention that the human body, and mainly the liver and kidneys, are the key organs in the treatment of the body's waste products.
Yes, the body does produce waste, but it is taken care of by our organs and is eliminated naturally.
The liver participates, among other things, in the formation of urea before it is eliminated from the body, in the metabolism and elimination of alcohol and drugs with the help of the kidneys, in the degradation of fatty acids, etc.
Then the kidneys are responsible for the filtration of the blood and the elimination of waste products. So there is no need to worry about the quality of our blood if the kidneys are functioning well.
How long does the detox diet last?
The detox diet lasts between 1 and 7 days, it is not recommended to go beyond that. Indeed, it is above all a very restrictive diet that could in the long term, lead to significant deficiencies.
There are many ways of practicing it: a few consecutive days, one day a week, etc.
Foods allowed
Foods or beverages to be included in the detox day are generally:
* Green tea
* Carrot
* Tomatoes
* Celery
* Artichokes
* Beetroot
* Citrus fruits: lemon, orange, grapefruit
* Red fruits: blueberries, blackberries, strawberries, raspberries, cranberries, etc.
Foods rich in chlorophyll: asparagus, dandelion, avocado, kiwi, kale, watercress, chives, mint, basil, thyme, parsley, etc.
It is usually advisable, during this period, to drink at least 1.5 liters of water per day.
Some diets also recommend drinking water on an empty stomach in the morning with freshly squeezed lemon or green tea throughout the day.
We realize that the foods offered during a detox cure are foods containing an appreciable amount of antioxidants.
Remember that antioxidants have a role to play in neutralizing free radicals that damage the body.
These free radicals are considered as waste produced by the body itself, but would also come from the outside through combustion smoke, chemicals, dust, etc..
These compounds with antioxidant properties are vitamin C, vitamin E, selenium, and carotenoids. This may be why the foods offered in a detox cure are also the richest in vitamin C, vitamin E, selenium, and carotenoids.
Prohibited foods
Foods prohibited during a detox diet are those that increase toxins in the body and "foul" the organs. Here is a non-exhaustive list:
* Refined sugars
* Oils and Fats
* Cigarette
* Alcohol
* Caffeine
* Animal products: mainly red meat and sometimes dairy products
* Processed foods
Foods to be avoided during "detox" diets, such as red meat for example, or even alcohol, are scientifically proven to have a negative impact on health. It is therefore completely normal to advise against their consumption on a daily basis and not just for a few days.
What can I eat on 7-day detox?
Detox diet day 1* Morning
- 1 cup of water with lemon juice
- Red fruit smoothie with almond drink and hemp seeds
* Noon
- Kale and artichoke salad
- Fruits
- Herbal tea
* Snack
- 1 cup of tea with lemon
- Nuts and raw vegetables
* Evening
- Carrot, Ginger and Crab Soup
- 2-3 dates
Detox diet day 2
* Morning
- 1 cup of water with lemon juice
- Green juice made from apple, celery, and spinach
* Noon
- Carrot and raisin salad with almonds and lemon
- Fruits
- Tea
* Snack
- Lemon herbal tea
- Raw vegetable sticks
* Evening
- Thai Vegetable and Shrimp Soup
- 2-3 dates
Day 3 detox diet
* Morning
- 1 cup of water with lemon juice
- Mango and Pineapple Soup with Lime
* Noon
- Grapefruit, avocado and celery root salad
- Fruits
- Tea
* Snack
- Citrus Tea
- Homemade compote with no added sugar
* Evening
- Tomato, pepper and cucumber gazpacho
- 2-3 dates
Advantages and Disadvantages of a detox diet
The positive points of the lemon detox diet
+ Fibre richness
+ Good supply of antioxidants and micro-nutrients
+ Very short duration
+ Feeling better
+ Requires little cooking
+ Easy to understand and apply
The negative points of the detox regime
- Very restrictive and hypocaloric
- Absence of protein
- Frequent feeling of hunger
- Monotonous and difficult to hold on to over the long term
- Incompatible with an active social life
- Dangerous for vulnerable people because it can lead to obsessive eating behaviors.
Recommendations and precautions
Can Detox be dangerous?
Although these cures are often based on a large variety of vegetables and fruits, it is important to note that they are often too low in calories to reach the recommended intake of vitamins and minerals. The American College of Sports Medicine indicates that women should consume at least 1,200 calories per day, and men should consume at least 1,800.
In addition, a diet containing less than 1,600 calories per day does not appear to provide the recommended intakes of nutrients, primarily vitamins C, E, calcium, and magnesium.
It is therefore not recommended to follow this diet for several days. The weight that is lost will be mostly water because the body is draining its glycogen reserves.
Finally, protein intake is very low (about 30 g/day) which also leads to muscle wasting.
Is this a diet for you?
In general and whatever your situation, it is not recommended to follow the lemon or fruit juice detox diet for too long.
On the other hand, a detox day can be a very good thing when the body demands it. For example, the day after a large family meal there is no harm in eating very lightly to allow the organs to recover and cleanse.
Is this diet compatible with sports?
Yes, it is. This type of diet is in any case not intended to be practiced continuously. If it is better not to do an intense activity on detox days, it is recommended to do sports on the other days.
Physical activity helps the body to eliminate toxins and slows down the muscle loss caused by overly restrictive diets.
How can I avoid gaining weight after a detox juice diet?
If the detox is well conducted, there is no reason to put on weight afterward.
Moreover, it is important to understand that weight loss should not be the objective of a detox diet. It should not be practiced more than two consecutive days and should be followed by a few days of light, vegetable-dominated food.
Dietitians' advice on the detox diet for a flat stomach
Detox" diets are in fact drastic diets, very low in calories and which above all make you lose a lot of water.
The substances called toxins are eliminated regularly but above all naturally by our body and especially our liver.
No single food or nutrient can, on its own, act on the liver and help it in its functions.
The important thing is to eat a healthy diet every day, rather than going on a "detox" diet a few times a year for one or two days.
On the other hand, a typical "detox" day can be practiced quite safely when the body demands it, following a very large meal for example.
The only important thing is to listen to your body in all circumstances.
