Detox Diet Plan 101: Everything You Need To Know

You’ve heard the hype from all the experts and gurus. Now you’re ready for the cold, hard truth about your detox diet plan and how it can help you live a better life.

Detoxifying has become increasingly popular over the past few years. When it’s used correctly, it can be very effective. Certain foods have been proven to be better than others when it comes to detoxifying and I will share them with you here.

To begin with, let’s look at some of the reasons why this relatively modern nutritional practice can be so effective. Toxins assault your body every day. They are in our food, our water, and even the air we breathe. These toxins get into your body and build up over time. It takes a lot of work for your body to flush out these toxins. And, as you get older, more and more toxins build up in your body until it simply can’t keep up. The result is that you become lacking in energy and are more susceptible to illness and disease.

While you can’t do anything to escape the toxins in your environment, you can do something to help your body cleanse yourself of them. There are four main areas that all need to be detoxed at roughly the same time. These areas are the kidneys, liver, skin, and colon.

There are quite a few ways to detox the body and some include complicated mixtures of herbs while others simply focus on fasting. These detox programs and meal plans can last anywhere from one week to a month. If ever you are considering an herbal product, make sure you get one that detoxes all of the four areas mentioned.

Juicing is perhaps one of the most commonly known practices. You can make juices out of any vegetable. For instance, you can juice with lettuce, greens, tomatoes, cucumbers or any other veggie you can think of. Experiment with recipes to discover what you like best. Be sure to drink the juice as soon as you make it.

What About Fasting?

During any of your planned fasting days make sure that you get a lot of rest and relaxation. Do not schedule any exercise for the three days of that fast. Fasting has been a method of detoxing for centuries and it can be very effective. The best way to start is to do a one to three-day vegetable juice fast. You can fast for longer, but if you do any more than three days you should do so under medical supervision.

What you want to do is to get your body ready for the fast the day before by making your last meal consist of only fresh fruits and veggies. During the three days of fasting, prepare your own fresh vegetable juices in a juicer and drink them as often as you want. Juicing your own fresh vegetables as opposed to buying juices from the health store will ensure that all of the enzymes that your body needs are present. Juices purchased in supermarkets are quite often pasteurized which kills the enzymes.

How Do You Protect Your Kidneys?

The best way to keep your kidneys in good shape is to drink a lot of water.

Simple!

You’d better make sure, however, that the water is free from contaminants so you really should have a good filtering system in your home. When you’re doing a juice fast, you may also want to include distilled water.

Why?

Simple, because distilled water has nothing but water! However, I wouldn’t recommend drinking distilled water all the time as it can leach important minerals from your body.

Your skin is the largest organ of your body and is a huge filter for toxins, which leave your body by way of sweat that escapes from your pores. Using only natural soaps and making sure you have a water filter on your showerhead will help to keep your skin in good condition. Brushing your skin regularly with a special skin brush can help remove the dead layers and keep your pores in good working order.

Protecting Your Colon

A huge amount of toxins accumulate in your colon. In fact, some doctors believe that all disease starts in the colon. Colon cleanses will get rid of all impacted fecal matter and leave you feeling quite refreshed. It could possibly even leave you a few pounds lighter! There are also many herbal mixtures you can take orally that help move things out of the colon.

Detox Drinks & Detox Foods

If you want to help to reduce the signs of aging and remain healthy well into your 90s and beyond, then you should seriously consider detoxing your body periodically. It might be a little bit of work and sacrifice, but the following information should help you. When detoxing in any way it is a good idea that you make your simple diet plan include some of or all of the following:

Fruit

Your ideal detox plan can include any fruit including fresh, frozen, dried or canned in natural fruit juice. This includes apples, bananas, pears, oranges, grapefruit, satsumas, sultanas, raisins, pineapple, mango, kiwi fruit, strawberries, raspberries, blackcurrants, nectarines, peaches and melons, to name only a few.

Fruit Juice

Either make homemade fruit juices, smoothies from fresh fruit or drink ready-made juices. Make sure any ready-made juices you drink are labeled pure or unsweetened.

Vegetables

Eat any veggies including fresh, frozen or canned in water (without salt added). Potatoes are an excellent option. Most especially try sweet potatoes as they have a lower glycemic index score. There are also many other veggies to consider. This includes carrots, onions, turnip, sprouts, cabbage, peppers, mushrooms, sweetcorn, peppers, leeks, zucchini, broccoli, cauliflower, tomatoes, cucumber, spring onions and many more.

Beans And Lentils

Eat any beans, including those that have been dried or canned in water. This includes red kidney, haricot, cannellini, butter, black eye, pinto, red lentils, green lentils, brown lentils and more.

Oats 

These are easy to add to your diet. Sprinkle oats over fresh fruit or use to make porridge, sweetened with honey and fresh fruit.

Fresh Fish

Don’t underestimate fish. You can eat any fresh fish oil including cod, plaice, mackerel, salmon, lobster, crab, trout, haddock, tuna, prawns, red mullet, halibut, lemon sole, monkfish, swordfish and many others. Canned fish in water is suitable too. For example, try canned salmon or tuna.

 

Unsalted Nuts

Eat any including peanuts, almonds, Brazil, cashew, hazelnuts, macadamia, pecans, pine nuts, pistachio, walnuts and many others.

Water

Drinking water is an important part of the detoxifying process. Drink at least 2 liters or 70 ounces each day. Tap or mineral water is fine. Drinking water is also how you can lose water weight and look more fit as well.

Other Important Detox Foods To Include

The above list is only a start. You’ll also want to include tofu and Quorn (if you can get it—it’s common in the UK, but it can be found everywhere if you look) to act as your meat substitutes. Brown rice and rice noodles make excellent dietary additions. The same could be said for rye crackers, rice cakes, and oatcakes.

You could also benefit from any unsalted seeds including sunflower and pumpkin.

When looking to top any of these foods you could use ground black pepper, honey, extra virgin olive oil and balsamic vinegar. Of course, make sure they mix well. You probably wouldn’t want to add honey to fresh fish.

There Are Some Obvious Foods To Avoid When Trying To Detox 

This is where things could get difficult for some of you. Remember, detoxing is important and it’s not like it lasts forever.

Are you a meat eater? 

If so, this section will be tough to get through. You’ll want to skip any red meat, chicken and turkey. You should also avoid any processed meat products like sausages, burgers and pate. Milk, cheese, eggs, and cream should also be avoided. The same applies to butter and margarine.

Any food that contains wheat including bread, croissants, cereals, cakes, biscuits, pies, pastry, quiche, battered or breadcrumbed foods is also on the list to avoid. As are chips and savory snacks including salted nuts.

Other snack variety foods to avoid include chocolate, sweets, jam and sugar. Processed foods, ready meals, ready-made sauces, salt, sauces, pickles, store bought salad dressing and mayonnaise should be kept far away.

When it comes to beverages, keep alcohol, coffee and tea off your menu. You should also avoid pops including diet versions.

Detox Meal Plan Breakfast Ideas

You’ve finally committed to detoxing. Now you need to know where to start. That’s where the following breakfast options will come in very handy.

Banana Porridge

Try porridge made with water and topped with natural yogurt, banana, raisins and sweetened with manuka honey.

Fruit Salad With Yogurt And Oats 

This one is very simple. Just use fresh fruit salad with natural yogurt and a sprinkling of oats.

Fresh Fruit Smoothie 

You may already be trying a version of this. If not, just use fresh fruit, natural yogurt and manuka honey to sweeten if needed.

Muesli And Yogurt 

Prepare homemade muesli made from oats, seeds, nuts and dried fruit. Then, serve it with natural yogurt.

Fresh Fruit And Yogurt 

This is the easiest one of all. Just use fresh fruit and a pot of natural yogurt sweetened with honey.

Detox Meal Lunch Options?

Now that you have breakfast out of the way, you’ll eventually need to start thinking about lunch. Here’s a list of excellent lunch options to consider.

Vegetable Soup And Oatcakes

One large bowl of vegetable or lentil soup (either homemade or supermarket fresh) with oatcakes should hit the spot.

Tuna And Sweetcorn Jacket Potato And Salad 

Another excellent option is a jacket potato topped with tuna (canned in water) mixed with sweetcorn and natural yogurt. Serve it with greens.

Mediterranean Salad With Rice Cakes 

By now, everyone knows about the perks of the Mediterranean diet. Serve some rice cakes with rocket, avocado, tomatoes, fresh basil and black pepper. Then, add a handful of unsalted natural nuts.

Guacamole With Crudités 

Try some homemade guacamole made from avocado, lemon juice, fresh chilli, tomato and garlic served with vegetable crudités and oatcakes.

Tzatziki With Crudités 

Greek food is world famous for being awesome. Try some homemade tzatziki made from natural yogurt, garlic, cucumber and lemon juice served with vegetable crudités and oatcakes.

Avocado And Prawn Salad 

Ever heard of this one? It’s simple. Just get some fresh avocado served with prawns, salad, balsamic vinegar and lemon juice.

Jacket Potato With Grilled Cod 

This one is just as simple as the last option. Put grilled cod fillet with jacket potatoes and lightly steamed vegetables.

Detox Dinner Plan Ideas

The last major meal of the day doesn’t have to be difficult. We’ve put together some easy and delicious options.

Enjoy!

Tuna And Prawns With Noodles 

Gently fry a selection of vegetables such as onions, mushrooms, peppers, zucchini and leek in a little olive oil. When lightly browned, add a handful of prawns. Cook for a few minutes before adding canned tomatoes, tomato puree, black pepper and tuna canned in water. Bring to a boil and simmer until the sauce thickens. Serve with rice noodles.

Chinese Vegetable Stir Fry 

Stir fry a selection of vegetables such as bok choi, spring onions, mushrooms, bamboo shoots and bean sprouts in a little olive oil with garlic and ginger. Serve with brown rice.

Sweet And Sour Stir Fry With Rice 

Gently fry a selection of chopped vegetables such as onions, peppers, baby sweetcorn and mushrooms. Add canned pineapple (in fruit juice), canned tomatoes, tomato purée, white wine vinegar and honey. Bring to a boil and simmer until the sauce has thickened. Serve with brown rice.

 

Potato And Bean Casserole 

Gently fry a selection of typical casserole vegetables such as onion, carrots and parsnip in a little olive oil with garlic. When browned, add diced potato and fry for a few minutes. Add fresh vegetable stock, black pepper and your favorite beans. Bring to a boil and simmer until the casserole thickens.

 

Detox Snacking Effective?

When it comes to snacks, the most obvious choice is fresh fruit or fruit salad. Plain popcorn without sugar or salt is another good option. You could also have a handful of unsalted nuts or seeds. Natural yogurt also hits the spot. Add honey if you’d like to sweeten it up. If you’re looking for something to drink while snacking and you’re not interested in water, then try herbal or fruit teas.

Detox Meal Plan Sample

This might seem difficult to take it all in. Because we understand that, we’ve detailed a sample meal plan in an easy to follow format.

 

1 pint of vegetable juice

1 glass of lemon water (2-3 fresh lemons)

1 large bowl of fresh salad always including sprouts

3 pieces of fresh fruit

2-3 cups of herbal or green tea

1 glass of goat milk or 1 glass of nut milk (optional)

2 tsp flaxseed oil or flaxseed grains

Vegetables (mixed), whole-wheat pasta/rice (optional), soybeans

Conclusion

Detox Diet Plan & Detoxifying has become more than a general buzz word for health gurus pitching fat-loss solutions to gullible soccer moms. In fact, going through a detox is a great method to achieve greater health and a longer, more focused commitment to attaining a healthy weight. If you follow the principles in this article, you’ll see those results and feel better than you’ve ever felt in your life!

By Keith Cormican, RD