Do you suffer from weak digestion or skin problems?
Do you wish to lose a few inches from your body?
You may be considering the all-purpose detox diet! detox diet sounds quite fancy, which has gained a lot of popularity within the last few years thanks to celebs and social media influencers. It may suggest juice or smoothie fasting to crash diet with the strict restriction of calories that includes diary, gluten, sweet beverages, and alcohol which might be beneficial for several problems but some people take it as a shortcut method especially for weight loss without measuring the pros and cons of detox diet plan.
In this article, we will discuss every aspect of the detox diet, including its importance, benefits, and side effects.
Table of Contents
What Is Detox?
Detox is a resting period for the organs of our body to enhance liver functioning that includes toxic elimination through feces, urine, and sweat. Additionally, it may be helpful for smooth digestion, gastrointestinal issues, bloating, Inflammation, allergies, and weight management.
The most common methods of detox diet suggest the use of supplements, diuretics, and laxatives which can give adverse results such as loss of fluid, loss of water weight, chronic fatigue, dehydration, and extreme hunger. However, Detox is a natural cleansing system of the body and our body organs are familiar with it means they are able to do their job well!
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Our body expels unwanted substances or harmful toxins mainly through six organs.
Skin
Being the biggest organ of the body, our skin throws out the toxins in the form of sweat that’s why exercise is a vital part of our overall health. It can expel harmful chemicals and heavy metals from the body.
Respiratory System
Our lungs purify the air we breathe and it protects us from the harmful effects of smog, pollen, and pollution. The tiny hair also called well as mucus helps us from harmful bacteria.
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Liver
The liver transforms the toxins into waste products and plays a major role in blood purification.
Kidneys
Kidneys remove the waste from food, vanishes the toxic substances, and filters the blood.
Gastrointestinal Tract (GI)
GI helps in maintaining the normal PH level of the stomach. It eliminates harmful bacteria like candida and harmful yeasts.
Lymphatic System
The lymphatic system balances the fluid levels in the body and it picks up the cellular waste like white blood cells, viruses, bacteria, toxins, and molecular debris from the tissues of our body.
Why Detox Plan Is Important?
In few cases, when the body is exposed to extremely healthy conditions such as poor diet, heavy medications, plenty of toxins, and pollution, then it becomes crucial to take a break from the routine mess to heal your body inside out.
Can we stay away from the worst quality of air levels during winter, mostly in big cities?
Is it easy to get rid of the harmful chemicals in cosmetics, or can we stop using household cleaners?
No!
Not everyone is living in a place like Shimla, and not everyone is aware or interested enough to buy organic cosmetics and household cleaners. We can also blame our oily and junk food, lack of hydration, and exercise for the toxicity in our body, so it’s necessary to follow a healthy detox plan at least twice a year to prevent ourselves from various illnesses and skin problems.
Rules Of Best Detox Meal Plan
Stay Hydrated
Hydration or enough amount of water is of the utmost importance. Water helps in flushing out the harmful toxins. At least 8-10 glasses of water are recommended during a seven-day detox diet.
Refrain From Sugar
Processed sugar can never be good for our health, but it’s strictly avoided during detox diet plans.
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Say No To Alcohol, Tea, And Coffee while following a Detox diet plan
It’s advised to refrain from tea, coffee, and alcohol even a few days before starting the detox diet plan.
Stay Away From Processed Food
Can’t go without munching chips while watching your favorite show, but they are high in sodium and fat. Processed foods are lacking in nutritional value hence should be avoided.
Intake Of Fruits And Vegetables
Organic plant-based food is highly recommended in detox diet plans. Fruits contain lots of antioxidants, soluble and insoluble fiber, and water which acts as a toxins eliminator and helps in the proper functioning of the body organs. Fruits have a variety of phytonutrients, beta carotene, and lutein.
It’s suggested to have raw fruits (due to fiber) than fruit juice. Cruciferous and starchy vegetables must be included in the diet.
Good Fats
Some trans fats such as extra virgin olive oil and coconut oil give you the required energy for the day-to-day task and you need some good fats even during detoxification!
Nuts And Seeds
Nuts and seeds are full of nutrients and essential antioxidants. Almond, walnut, flax seeds, sunflower seeds, chia seeds are known to eradicate the toxins through the excretion system.
Plant Proteins And Legumes
Legumes are rich in plant protein, fiber, and other nutrients. It’s cholesterol and saturated fat-free that makes it suitable for a detox diet. Quinoa, buckwheat, tofu, amaranth are also excellent choices.
Stress Management
Stress or anxiety is the biggest toxin in our body. It’s responsible for negative thoughts that may be a hurdle for the overall well-being.
Sound Sleep
A sound and peaceful sleep allow the brain to recharge itself. It expels the harmful waste proteins from the brain.
Exercise
It helps in cleansing the skin by removing dirt and pollutants, increases the blood flow, and removes some toxins from the body.
Digital Detox
Who doesn’t love to flaunt the fitness videos or inspiring rainbow salads?
After all, it’s a trend, but it’s suggested to control even your social media addiction during detox plan as it may create an unnecessary mental burden.
Seven Days Detox Diet Plan
Day 1
Early morning:- Start your detox diet chart with warm water and ½ lemon juice.
Breakfast:- A green smoothie of spinach, watercress, 1 Caley, 2 Apples, a slice of ginger.
Lunch:- Steamed organic vegetables such as broccoli, cabbage, mushroom.
Snack:-Nuts and a red apple
Dinner:- 1 cup sweet corn soup with vegetables.
Day 2
Early Morning:-2 tsp fenugreek seeds and 1 tbsp lime juice in 1 glass of water.
Breakfast:-1 piece whole- wheat toast and ¼ avocado spread on it. 1 hard-boiled egg on top.
Lunch:-Broccoli and bean sprouts salad with few slices of radish, 1 tbsp sunflower seeds, 1 tbsp extra virgin olive oil for dressing in ½ lemon, 1 tbsp raw honey, and black pepper.
Snack:-Coconut water
Dinner:-organic vegetables like quinoa, sweet potato, bell peppers, cherry, tomatoes, lime juice, and fresh coriander.
Day 3
Early Morning:-Cleansing herb tea
Breakfast:-1 cup of Greek yogurt topped with strawberry or blueberry with chia seeds, almonds, and walnut.
Lunch:-Chickpea and vegetable soup
Snack:-Unsalted nuts and herbal tea
Dinner:–pumpkin lentils soup
Day 4
Early Morning:-Warm water with the juice of ½ lime
Breakfast:-vegetable oats
Lunch:-1 bowl of vegetable stew with a cup of quinoa or amaranth
Snack:-A cucumber
Dinner:-Raw papaya and carrot salad
Day 5
Early Morning:-Ginger tea
Breakfast:- coconut banana smoothie topped with chia seeds.
Lunch:-Vegan salad with a dressing of lime juice, extra virgin olive oil, salt, and pepper.
Snack:-1 cup of green tea
Dinner:-Baked Broccoli, sweet potato, and green peas.
Day 6
Early Morning:-Warm water with organic honey and lemon.
Breakfast:-Banana, strawberry oats smoothie.
Lunch:-Steamed organic vegetables such as broccoli, cabbage, mushrooms.
Snack:-1 cup green tea
Dinner:-Vegetable stew.
Day 7
Early Morning:-Warm water with ½ lemon juice.
Breakfast:-Smoothie of 1 peeled kiwi, 30 grams green grapes seedless, a handful of spinach and watercress, ½ tbsp mixed seeds, and 50 ml organic bio yogurt.
Lunch:-Grapefruit, avocados, shrimp salad with rice or quinoa.
Snack:- 1 cup watermelon
Dinner:- A vegetable stew of red and yellow bell peppers with extra virgin olive oil and lemon juice.
Benefits Of Detox Diet Plan
Although there are no scientific pieces of evidence or researches to claim the efficiency of detox for helping in diseases or weight loss, it can flush out the toxins, heavy metals, and sodium from the body. An adequate amount of water keeps us hydrated. Control of black tea, coffee, and other sweet beverages reduces unwanted calories and fats.
The high intake of fresh fruits and vegetables fulfills the fibre and nutrient requirements of the body. The absence of processed foods and an unhealthy diet during 7-day weight loss detox brings a natural glow to the skin.
Side-Effects Of Detox Diet Plan
The most popular ways of detox diet that includes the overuse of supplements, laxatives, diuretics, and water are not based on scientific shreds of evidence. They may affect the overall health of the individual.
The product information on the labels can be misleading that may lead to serious effects. Too much of anything can be harmful to us, even the H2O that can cause Hyponatremia which results in nausea, vomiting, headaches, tiredness, confusion, and even death.
According to a report, a 47-year-old lady was admitted to the hospital due to a severe case of Hyponatremia that occurred through the excess intake of fluid and herbal drinks. Additionally, Strict detox diets are not meant to be for children, teenagers, older adults, undernourished, pregnant ladies, or lactating mothers as they all need nutritious food with all types of carbs, fats, and proteins.
Apart from lack of energy due to hunger, stress is most commonly experienced by people.
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Conclusion
A detox diet may last for 3 to 7 days or even more than that, but we must focus on a healthy diet and lifestyle on a regular basis rather than a detox program. Weight can be regained quickly after completing the body detox plan, hence it’s crucial to have a balanced diet and exercise.
Never rely on laxatives or supplements which can be harmful to you in a long run. You can opt for 7 days cleanse diet or 7-day detox to relax your body organs and detoxification but starving or depriving yourself is never suggested. Few people shouldn’t follow the detox week plan due to their age and medical condition.
A cleansing diet plan won’t be able to remove all the harmful toxins from the body, so we must help our natural detoxification system in every possible way.