The detox diet is widely used to promote weight loss, detoxify the body and reduce fluid retention. This type of diet is indicated for a short period of time to prepare the body before starting a balanced diet or to cleanse the body after a festive period such as Christmas, Carnival or Easter.
However, this type of diet must be carried out with the accompaniment of a nutritionist, because it provides very few calories and, if it is done for long periods of time or repeatedly, it can cause side effects such as dehydration or gastrointestinal disorders. In addition, it is important to emphasize that this diet does not promote the loss of body fat but mainly the loss of fluid.
The main focus of the detox diet is to increase the consumption of organic and low-fat foods, in addition to avoiding industrialized products that are rich in salt, fat, and chemical additives. It is possible to carry out a detox diet where only liquids are consumed, this being the most restrictive version of this type of diet or it can be carried out with solid foods, being important that it is low in fat and sugar and with high fiber content. Learn why it is important to detoxify the body.
Liquid detox diet
The liquid detox diet is the most restrictive version and must be followed for a maximum of 2 days because the caloric intake is very low. In this version, only liquids such as caffeine-free teas, water, unsweetened fruit or vegetable juices, and vegetable soups are allowed, and it is important to always use organic products. See a sample menu in the Liquid detox diet.
3-day detox diet
In the 3-day detox diet, the use of solid foods is allowed only at lunch, as long as they are fat-free and whole, that is, with high fiber content. Therefore, lunch should contain foods such as chicken or fish breast, prepared on the grill or cooked, accompanied by brown rice and a salad dressed in a little olive oil and lemon.
For breakfast and snacks, you should drink juices or smoothies made with fruits, vegetables, and plant-based milk, such as almond or oat milk. Dinner should be a liquid meal, preferably a detox soup or a legume soup. See various recipes for green juices to detox.
The table below contains an example of a 3-day detox diet menu:
|Foods||Day 1||Day 2||Day 3|
|Breakfast||Strawberry, orange and goji berry juice||Green juice of lemon, ginger and Chinese cabbage||Banana smoothie with almond milk|
|Morning Snack||Coconut water + 1 slice of whole wheat bread||1 apple + 2 cashews / merey||Chamomile tea + 3 whole grain cookies|
|Lunch Dinner||1 small grilled chicken fillet + 3 tablespoons of brown rice + cabbage, carrot and apple salad.||1 wheel of cooked fish + 3 tablespoons of chickpea + green bean salad, tomato and cucumber||1 grilled chicken fillet with natural tomato sauce + 2 tablespoons of brown rice + lettuce, corn and beet salad|
|Afternoon Snack||Papaya smoothie with oat milk||Banana puree + 1 tablespoon flaxseed||Orange, cabbage and watermelon juice + 1 slice of whole wheat bread|
5-day detox diet
In the 5-day detox diet, the consumption of solid foods should be progressively increased, starting with a liquid diet made from juices and vegetable soups, and ending with meals rich in vegetables, low-fat meats such as chicken or fish and fats like olive oil, nuts and seeds.
When completing the 5-day diet, a maintenance diet should be started with a healthy and balanced diet, rich in natural foods, avoiding industrialized foods, sugar and fried foods as much as possible.
See an example of the evolution of the 5-day detox diet in the table below:
|Foods||1st Day||3rd Day||5th Day|
|Breakfast||1 cup Chicken or beef broth or consommé||1 cup of unsweetened ginger tea + 2 scrambled eggs with tomato, olive oil and oregano||1 cup of unsweetened chamomile tea or 1 glass of strawberry juice without sugar + 1 egg omelet with cheese|
|Morning Snack||1 cup of lemon ginger tea||1 glass of green juice with ginger, cabbage, lemon, and coconut water||10 units of cashew / merey / cashew|
|Lunch Dinner||Vegetable soup||Pumpkin cream with shredded chicken||90 g of grilled fish fillet + vegetables cooked and sautéed with olive oil, rosemary, salt and pepper|
|Afternoon Snack||1 glass of pineapple juice with mint without sugar||1 avocado mashed with tomato, onion, salt, and olive oil to eat with carrot or celery sticks||1 plain yogurt + 6 brown rice crackers with peanut butter|
It is important to remember to season foods with very little salt and avoid ready-made diced seasonings, giving preference to the use of natural seasonings such as onion, garlic, salsa, basil, mint and ginger.
What not to eat during the Detox
The prohibited foods in the detox diet are:
- Alcoholic drinks;
- Sugar, sweets, cakes, and desserts;
- Processed meats such as sausage, chorizo, bacon, mortadella, ham, and salami;
- Coffee and caffeinated beverages such as green tea and black tea;
- Industrialized products;
- Cow’s milk and derivatives;
- Gluten-rich foods such as bread, pasta, and flours.
It is important to remember that a healthy and balanced diet should be followed after the detox diet, with meals rich in fruits, vegetables, and whole grains and low in sugar and fat, as it acts by continuously detoxifying the body. See the recipe for some detox juices to vary the menu.
The detox diet when performed without the guidance of a nutritionist, repeatedly and/or for many days, can cause some risks such as a deficiency of vitamins, minerals, fats, and proteins, causing loss of muscle mass. Likewise, it can cause dehydration and alterations in electrolytes, due to the loss of fluid, and gastrointestinal disorders.
In more severe cases, metabolic acidosis can occur, that is, the pH of the blood becomes acidic, which can cause coma and even death.
Contraindications of this diet
The detox diet is contraindicated in pregnant or lactating women and in children or adolescents because it is in a period of development and growth. Likewise, it should be avoided by diabetic people, with cardiovascular diseases or chronic diseases.