One of the reasons people need detox diet and plans is to ensure efficient processing of toxins and smooth digestion. Toxins that accumulate in the body prevent proper absorption of nutrients. A cleanse program, or a 7 day detox diet plan is a powerful tool that can rejuvenate your body and skin. The key is to ease yourself into the program so that your body is not shocked from the diet. The best way to ease into the program is to eliminate refined sugars, processed foods, saturated fats, alcohol, cigarettes, and coffee five days before you start with the 7 day detox diet.
The detox diet is formed on one simple principle, and that is to increase fiber intake to clean your colon and improve your digestive health. Here is how the plan works. You can start any day with a glass of water with fresh lemon juice squeezed in it.
Breakfast: Fresh vegetable juice made with one of the following ingredients: carrots, beetroot, celery, mint, coriander, parsley, wheatgrass, spinach, or kale. You can add a tablespoon of chia seeds to the juice for extra fiber. Do not juice fruits in the morning as that will spike your sugar levels.
Lunch: Steamed or raw vegetables. Choose from the following: mushrooms, spinach, mustard leaves, fenugreek leaves, beetroot, broccoli, cabbage, pumpkin, carrots, capsicums, onions, garlic, ginger.
Dinner: Vegetable stew. Start with heating onions and garlic in a saucepan, and then add favorite vegetables. Cook for two more minutes, and then add 2 cups of water and salt. Cook slowly until the vegetables are done. You can eat your stew with a chunk of veggies, or blend until smooth for a broth.
Snacks: For your snacks, you can eat seeds and nuts, including pumpkin seeds, melon seeds, flax seeds, walnuts, almonds. Or you can go the fruit way with apples, oranges, strawberries, peach, apricots, pears, and plums.
Breakfast: Same as with day 1, start with a vegetable juice and one tablespoon of chia seeds. Choose different veggies this time.
Lunch: Cooked vegetables with some quinoa and baby spinach salad.
Dinner: Vegetable stew. For your second day, stir-fry red and yellow capsicums, add some broccoli, and virgin oil and lemon juice.
Snacks: Same as Day 1.
Breakfast: One cup of natural yogurt with sliced fresh fruits. Add in some walnuts and almonds for extra fiber and protein. Sprinkle chia seeds on top. Drink a green or herbal tea afterward.
Lunch: Lentils and vegetable stew. In a pan cook ½ cup lentils, and 1 cup of your veggies with some ginger and garlic. Add 2 cups of 2 water and cook until the veggies are done.
Dinner: Salad made with 2 cups of lettuce, 1 grated carrot, and ½ raw papaya. For your seasoning, mix 1 tablespoon of vinegar and extra virgin olive oil.
Snacks: Same as previous days.
Breakfast: Go for banana and coconut smoothie. Mix 1 cup of organic coconut milk, 1 tablespoon coconut oil, 1 ripe banana, and a tablespoon of chia seeds. Blend until smooth and drink.
Lunch: Vegetable stew with a cup of quinoa seeds
Dinner: Lentils and vegetable stew. Try to mix lentils and veggies, do not use the same as previous day.
Snacks: Same as previous days.
Breakfast: Fresh vegetable juice with a tablespoon of chia seeds.
Lunch: Steamed vegetables with some fresh herbs for taste. Finish off with olive oil and crushed pumpkin seeds. As a side dish, get ½ cup of brown rice and some almonds
Dinner: Make a salad with fresh rocket leaves, red capsicum, fresh mushrooms, and onions. Sprinkle some sunflower seeds on top, and finish off with lemon and olive oil. You can add herbs as well.
Snacks: Same as previous days
Breakfast: Start the day with a fruit smoothie made with apricots, peaches, dried prunes, and apples. Add flaked almonds and a tablespoon of ground flaxseeds. You can drink a cup of plain yogurt as well.
Lunch: Lentils and vegetables soup along with ½ cup of brown rice.
Dinner: Same as day 3, papaya and carrot salad.
Snacks: Choose any from the snack list.
Breakfast: Banana and coconut smoothie
Lunch: Lentils and vegetable soup along with greens. For your dressing, mix olive oil and lemon juice. You can get few almonds and raisins as a side dish.
Dinner: Grilled mushrooms along with a salad made from greens and sweet potato mash. Get ¼ cup of brown rice to finish it off.
Snacks: Choose from any on the snacks list.
Why does the diet works?
The one simple reason why the 7 day detox diet works is the plethora of vegetables and fruits. Since you consume them raw, you get the most out of their health benefits. All of the fruits and veggies on the list help you clean your body and flush out toxins and fat.
Raw fruits and veggies contain more healthy nutrients than cooked products. When you have a metabolism boosting products on your list, raw is more effective than steamed. One example is broccoli, which is more nutrient dense when consumed raw than steamed or grilled.
The 7 day detox diet is rich in smoothie meals. In addition to the ones above, you can make your own mix of smoothies. Here are some recipes.
- Try a berry detox smoothie made with ½ cup of strawberries, ½ cup of blueberries, ¼ cup of raspberries, and 2 cups of spinach
- Try a strawberry pineapple detox smoothie made with 1/2 cup of strawberries, ½ cup of pineapple, 1 cup of unsweetened almond milk, and 2 hearts of romaine
- For a green protein smoothie mix ½ cup of unsweetened almond milk, 1 banana, 1 tablespoon almond butter, and 2 cups of mixed greens like spinach and kale
- For a green detox smoothie, mix 1 kiwi, 1 banana, ¼ cup of pineapple, 2 celery stalks, 2 cups of spinach, and 1 cup of water
- For your weight loss smoothie, mix 1 cup of frozen strawberries, 2 hearts of romaine, 1 cup of unsweetened almond milk, and ½ cup of frozen sweet peas
Foods to avoid
During the 7 day detox diet there are certain foods that will hamper your results. It is best that you avoid them. The list includes:
- Dried fruits
- Red meat, chicken, turkey, and processed meat products
- Butter and margarine
- Milk products
- Sugar, honey, and artificial sweeteners
- Fizzy drinks
- Crisps and savory snacks like salted nuts
What about exercise?
It is highly recommended that you do one hour of exercises per day during the 7 day detox diet plan. This includes cardio exercises like jogging, walking uphill, boxing, and similar vigorous exercises that will increase and improve your circulation. Your goal is to sweat out toxins.
How to get the most out of your detox diet
In addition to the diet plan, you can do many other things to improve your detox plan.
Detox your mind and clear it from clutter, stress, and bad ideas. Try to get 10 to 15 minutes of meditation per day.
Drink lots of fluids per day, but that applies to water. Consuming water helps move the lymph, supports circulation, and kidney detoxification. In addition to water, you can drink herbal detox teas.
Improve skin detoxification by body brushing. Brush your skin using a loofah every day to improve circulation of your skin.
Chew your food slowly. Aim to chew each mouthful of food at least 10 times before swallowing. Consuming food slowly improves your digestion.
Keep your meals simple. Your dishes do not have to contain a lot of ingredients. Keep the ingredients list to a minimum.
Try to eat on a regular schedule. That means no more four hours of break between meals and snacks. Time your meals to regulate and control your digestive system, as well as your blood sugar levels.
The 7 day detox diet is not recommended for women who are pregnant or are breastfeeding. Individuals with high blood pressure and overweight should also stay away from the diet.