Detox Diet Plan: How To Detoxify The Body & Reset | Detox Diet: How To Detox Your Body Without Trying To Make It

Detox Diet Plan: How To Detoxify The Body & Reset | Detox Diet: How To Detox Your Body Without Trying To Make It

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Detox diet - Dr. Axe

Turn on the television, flip through a magazine or open your internet browser and you’re bound to hear about a new detox diet or juice cleanse being peddled, likely accompanied by an outrageous price tag and even more outlandish health claims.

It’s true that most of us are exposed to a plethora of toxins, heavy metals and chemicals on a daily basis, found in everything from the air we breathe to the food on our plates. However, your body is equipped with a natural detox system that can help remove these dangerous compounds, and switching up your diet and lifestyle is the best way to maximize your body’s toxin-removing potential. Fortunately, you don’t need to shell out wads of cash or start munching on lettuce for weeks on end to see results.

How to cleanse your body without draining your savings account or emptying your fridge is a curious question. How you can get started is one of the reasons why you might want to consider a natural diet.

What Is a Detox? Why Is It Needed?

The meaning of the detox diet can vary a lot depending on who you ask. It may be considered an intense cleansing diet that consists of drinking strange concoctions for weeks on end to clear out toxins and achieve weight loss. The termdetox cleanse is a marketing ploy used to shill expensive and overpriced products to health-conscious consumers.

If you want to clear out toxins and keep your body in tip-top shape, a diet that is free of toxins can be a good way to get back on track.

See, your body has a complex detox system built right in, and all of your organs work together to keep you feeling healthy. Your skin pushes out bacteria through the sweat, your kidneys filter through liters of blood and produce urine, your lungs expel carbon dioxide, your intestines extract nutrients from food to excrete waste products, and your liver clears out toxins from the body.

Factors like chronic stress, unhealthy habits, physical inactivity and a diet high in ultra-processed foods can totally tank your body’s natural detox system, making it even harder to remove toxins from the bloodstream efficiently.

A body cleanse that involves cutting out junk foods and increasing your intake of healthy whole foods along with a few powerful toxins can be an easy way to help your body get rid of toxins. This kind of natural cleanse won’t deplete your energy levels or leave you feeling worn down, which is the best part. It can help you feel better, boost energy, and restore motivation.

Detox Diet Plan: How to Detox

There are many different definitions of what the best diet for weight loss is. All of the important vitamins and minerals that your body needs should be supplied by a good diet, but it should also cut out the chemicals, junk and added ingredients that it doesn’t.

If you follow a few easy guidelines and incorporate some foods into your diet, you will be able to give your body the tools it needs to clear out toxins efficiently.

Are you wondering how to get rid of toxins without spending a lot of money? A few simple swaps in your diet can make a big difference when it comes to weight loss and better health. There are some basic rules to follow when eating a healthy diet.

  • Switch out sugar-sweetened beverages like sodas and sports drinks for water, unsweetened tea or detox drinks, and be sure to stay well-hydrated.
  • Nix added sugars from your diet from foods like candies, cakes, cookies and sweets, and aim for a sugar-free diet instead.
  • Store-bought cakes and cookies, convenience meals, pre-packaged snacks, and other heavily processed and refined foods are not good for you.
  • Up your intake of whole ingredients and raw foods, including fruits, veggies, healthy protein foods and whole grains.
  • Swap processed meats like bacon, hot dogs and sausages for better options, such as grass-fed beef, wild-caught salmon and organic chicken. If you’re following a vegetarian or vegan diet, there are also plenty of plant-based protein foods available, including nuts, seeds and legumes.
  • You can include more natural foods in your diet, such as berries, chia seeds, nuts and bones.
  • Trade in your salt shaker for some healing herbs and spices instead. Seasonings like cumin, basil, parsley and paprika can bump up the flavor of your foods while also providing a host of powerful health benefits.
  • If you want your body to heal and restore, you need at least eight hours of sleep each night.
  • Stay active with your favorite workouts, such as walking, jogging or biking, when you get in some daily exercise.
  • Minimize your stress levels and incorporate some natural stress relievers into your routine, such as yoga, meditation, journaling and essential oils.

Seven-Day Cleanse Protocol

There are many options for delicious and healthy foods to enjoy if you choose to do a three-day cleanse diet, a five-day cleanse diet, or a full seven-day cleanse diet. Feel free to follow the plan as long as you would like, and use the meal pattern below to find some ideas.

Day One

  • Breakfast: Egg white omelette with tomatoes, garlic, onions and peppers + 1 banana
  • Snack: Omega blueberry smoothie
  • Lunch: Baked chicken with broccoli and brown rice
  • Snack: Walnuts and dried fruit
  • Dinner: Chickpea and veggie stew + roasted Brussels sprouts

Day Two

  • Breakfast: Raw yogurt with chia seeds and fresh fruit + grainless granola
  • Snack: Carrots with hummus
  • Lunch: Roasted salmon with zucchini and baked sweet potato
  • Snack: Cottage cheese with celery and tomatoes
  • Dinner: Portobello mushroom pizza with arugula salad

Day Three

  • Breakfast: 2 hard-boiled eggs + whole wheat toast with avocado
  • Snack: Apple slices topped with cinnamon and raw honey
  • Lunch: Quinoa and veggie stuffed bell peppers
  • Snack: Almond butter banana protein bar
  • Dinner: Grilled chicken, avocado and grapefruit salad

Day Four

  • Breakfast: Paleo protein pancakes + fresh fruit
  • Snack: Dark chocolate with sliced strawberries
  • Lunch: Turkey burger in lettuce wrap with sautéed veggies
  • Snack: Chia seed pudding with strawberries and rhubarb
  • Dinner: Sweet potato hash with black beans and spinach

Day Five

  • Breakfast: Overnight oatmeal with berries, nuts and cinnamon
  • Snack: Baked apple chips
  • Lunch: Steak and Brussels sprouts stir-fry
  • Snack: Energy balls
  • Dinner: Marinated tempeh with herbed garlic lentils

Day Six

  • Breakfast: Broiled grapefruit with raw honey and bananas + kale and feta egg bake
  • Snack: Gut-healing smoothie
  • Lunch: Greek meatballs with orzo pilaf
  • Snack: Garlic roasted chickpeas
  • Dinner: Pulled beef sliders with carrot chips

Day Seven

  • Breakfast: Sweet potato toast topped with avocado and fried egg
  • Snack: Air-popped popcorn
  • Lunch: Mediterranean grilled lamb chops with cauliflower tabbouleh
  • Snack: Almonds with blueberries
  • Dinner: Lemon chicken with roasted Brussels sprouts

 

Detox diet plan - Dr. Axe

 

Best Detox Foods

  1. Grapefruit
  2. Brussels Sprouts
  3. Berries
  4. Beets
  5. Chia Seeds
  6. Nuts
  7. Bone Broth

1. Grapefruit

This tasty citrus fruit is well-known for its multitude of health-promoting properties, especially when it comes to detoxification. According to a 2005 animal model out of Israel, grapefruit juice was found to be incredibly effective in bumping up the levels of liver enzymes involved in detoxification. (1) Including a serving or two of grapefruit or grapefruit juice in your diet each day can be a simple way to keep your liver healthy and support its natural detox abilities.

2. Brussels Sprouts

Hearty, flavorful and full of fiber, Brussels sprouts make an awesome addition to a healthy detox diet. Not only can they promote regularity to get things moving, but Brussels sprouts have also been shown to boost liver health and enhance detoxification. In fact, one study published in Carcinogenesis showed that eating just 300 grams of Brussels sprouts daily was able to amp up the levels of detox enzymes by a whopping 30 percent. (2)

3. Berries

Besides being delicious and incredibly versatile, berries are a great source of both fiber and antioxidants, two important components of a well-balanced detox diet. Fiber moves slowly through the gastrointestinal tract and helps bulk up the stool to support regularity and excrete waste more efficiently. (3) Antioxidants, on the other hand, have been shown in animal models to protect the liver against oxidative stress while simultaneously preserving immune cell function. (4) Berries like blueberries and strawberries also have a high water content and can promote hydration as well as proper elimination.

4. Beets

There are plenty of reasons to consider adding beets to your diet. Not only are they vibrant and full of color, but they’re also high in an array of vitamins, minerals and micronutrients that can boost detoxification. One animal study found that drinking beetroot juice regularly helped increase the levels of several key enzymes involved in detoxification. (5) Similarly, another animal study published in the Journal of Agricultural and Food Chemistry showed that beetroot juice decreased lipid peroxidation, a marker used to measure cell damage, in the liver by 38 percent. (6)

5. Chia Seeds

Frequently touted as a superfood, chia seed benefits range from enhanced digestion to better blood sugar control. Not surprisingly, chia seeds may also aid in detoxification as well. They pack in tons of fiber, which can help keep things moving through the digestive system, allowing waste products to be excreted efficiently. Plus, they’re high in antioxidants to fight off free radicals and protect your liver against damage and disease. (7)

6. Nuts

It’s no secret that nuts are great for your health. They’re high in fiber, antioxidants, protein, heart-healthy fats as well as an assortment of the key vitamins and minerals that your body needs to stay healthy. In addition to keeping you regular due to their high fiber content, including healthy nuts in your diet can also help optimize liver function as well. Studies show that eating more nuts is linked to a lower risk of non-alcoholic fatty liver disease as well as enhanced liver enzyme levels to maximize your body’s detoxifying potential. (8, 9)

7. Bone Broth

Bone broth, a liquid made from the water left over after simmering bones for up to a day at a time, has been associated with a number of incredible benefits. Perhaps most impressive, however, is its potent effects on detoxification. Studies suggest that bone broth may help improve immune health by reducing inflammation, allowing your body to work more effectively at removing harmful toxins, bacteria and pathogens from the body. (10) Because it’s rich in collagen and an assortment of amino acids, it’s also believed to help seal the gut and protect against leaky gut syndrome, a condition that allows toxins and particles to seep from the gut into the bloodstream.

 

Detox diet foods - Dr. Axe

 

Detox Diet Recipes

There are more healthy snacks and meals you can add to your cleanse diet menu to get started.

Precautions

It is important to keep in mind that not all diet are created the same. Some can help promote better health by making a few healthy swaps in your diet, but others can deplete your body of the important vitamins and minerals you need, zapping your energy levels and making you lose motivation.

It’s a good idea to steer clear of products or programs that are promoted for health reasons. It is possible to maximize the health of your body’s natural detoxification system by following a diet rich in vitamins and minerals and cutting out junk food.

The basic principles of a cleanse can be applied for a long time to help you maintain a healthy diet. To stay on track with your health goals, stick to the basic rules of thumb, and include a few foods in your diet that are good for you.

Final Thoughts

  • It is possible to provide your body with the vitamins and minerals that it needs to clear out toxins effectively.
  • Although there are lots of programs out there, the best one is one that gives your body what it needs rather than stripping it of valuable vitamins and minerals.
  • Several foods have been shown to improve the function of your built-in system to keep you healthy.
  • Increasing your intake of whole foods, cutting out junk and following a healthy lifestyle can help your body get rid of toxins more efficiently.

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