Have you ever opted for a detox diet plan to get rid your own body toxins? Majority of people are stuck to their daily normal American diets that are loaded with sugar, artificial sweeteners and other overly processed foods. Detox diet or detoxification is a common term for westerners and it turned a common practice for celebs as well as common people in recent times. Detox diet emphasizes on foods which are loaded with nutrients like vitamins, minerals, antioxidants that eliminates toxins from the body. It comprises of foods rich in fiber, and herbs that prevent causing damage to the body and water to clear the system by speeding up the urination and stools. Deep breathing pranayama exercises also helps in detoxifying the body naturally.
Detox diet is the foundation of clean detox and the most common type of detox diet is a food based detox. We ingest a lot of toxins through air, food and water. Inadequate amount of nutrients can lead to illness and health issues. This occurs when toxins are deposited in our body with the increasing amount of pesticides, chemicals, additives, preservatives in foods and drinks. This may lead to indigestion, head ache, tiredness, fatigue and various other skin problems. The 30 day diet plan for complete detox is simple and hugely popular with health conscious people.
The immediate question that triggers in your mind is what foods to include when you start a plan for your 30 day detox diet plan. Your plan can include the following food:
Benefits of eating fruits and vegetables to lose weight need no new emphasis. Any fruit that is fresh, frozen, dried or canned in natural fruit juice can be included. Canned fruits often contain high level of fructose and therefore, it is best to opt for fresh fruits such as apples, bananas, grapefruit, raspberries, strawberries, blackcurrants, nectarines, oranges, pears, melons, star fruits etc. Whole fruits are always a better option compared to fruit juices because whole fruits are loaded with fibers.
You can also try out some refreshing smoothies made out of fresh fruits or drink some readymade juices. Make sure that readymade juices are 100% natural and unsweetened.
Opt for vegetables that are non- salted but fresh, frozen and dried. These include turnips, onions, carrots, mushrooms, sweet corn, peppers, cauliflower, salad, broccoli, cucumber, spring onions etc.
Dried or canned beans and lentils such as black eye, pinto, red lentils, green lentils and brown lentils must be included in the diet because these are the best vegetarian source of high quality protein.
Eat any fresh fish including salmon, lobster, crab, Monkfish, and any other canned fish like tuna in order to stock up of healthy omega 3 fatty acids.
You can consume limited amounts of lean cuts of chicken, turkey and lamb which are the best natural sources of protein.
Include unsalted nuts like peanuts, walnuts, pistachio, almonds, pine nuts etc. that are rich in vitamins, minerals and healthy fats.
Tofu, oats, brown rice, rice noodles, rye crackers, rice cakes, unsalted seeds, extra virgin olive oil, balsamic vinegar, garlic, ginger, ground black pepper, honey, herbal or fruit teas all sum up to foods to be included in your diet plan.
The most important point to remember while following a detox diet is to keep yourself hydrated by drinking at least 2 litres of mineral or tap water on a daily basis.
Must Read: Healthy and Natural Protein Rich Foods
Now that you are aware of what kind of foods you can chose give a thorough reading to the foods that you need to avoid during a detox plan:
Avoid taking high fat content foods like cheese, butter, cream, margarine and high calorific value added foods like milk and eggs.
Do not opt for foods that contain wheat including bread, biscuits, cereals, cakes, pies, pastry, breadcrumb foods, croissants etc.
Avoid chocolates, sweets, jam, sugar, crisp and savoury snacks including salted nuts.
The list of disadvantages of coffee for overall health is a considerably long one. Therefore, avoid coffee, tea, alcohol and other readymade sauces, ready meals or processes foods.
Pickles, mayonnaise, salt, fuzzy soft drinks and squashes including diet versions are a strict no.
Following a detox diet is not less than any challenge but if you think fitness and clean eating are not foreign concepts any more then you should sit and workout. At the end the visible and physical results that are achieved after this plan are addicting and likely lead to permanent alterations toward healthy living. Set a 30 day goal for yourself and plan out in such a way that works best for you, but also remember to give yourself grace in reaching the goal.
Sample 1 Week Diet Plan
Each day of the 30 days detox diet plan will have three meals – breakfast, lunch and dinner. You must have a smoothie or shake for breakfast, a hearty lunch and light dinner by 7 P.M so that there is a 12 hours gap for digestion and deep cleansing and detoxification.
Sample Diet Plan for 1 Week that can be repeated for the 3 other weeks:
Day 1 Berries and spinach smoothie
Day 2 Avocado, peach and almond milk smoothie
Day 3 Spinach, blueberries and flaxseed smoothie
Day 4 Melon, mango and coconut milk smoothie
Day 5 Watermelon, mint and apple smoothie
Day 6 Apple, pear and cherries smoothie
Day 7 Coconut water, coconut meat and flax seed smoothie
Day 1 Baked fish fillets and lettuce and cabbage salad
Day 2 Chicken stew and whole wheat bread slices
Day 3 Minced lamb soup and Greek salad
Day 4 Chicken and vegetables salad
Day 5 Roasted chicken and green salad
Day 6 Brown rice pilaf and stir fried vegetables
Day 7 Mixed vegetables and brown rice
Day 1 Mixed lentil soup
Day 2 Baked beans and chicken wrap
Day 3 Tuna salad and stir fired vegetables
Day 4 Chicken and vegetable soup
Day 5 Chicken stir fry and green salad
Day 6 Stir fried fish and brown rice
Day 7 Whole grain noodles
You must remember that this is just a sample diet plan and you are always welcome to create your own meal plans with foods that are mentions in the list above. It is best to snack mindfully of not snack at all if possible during the 30 days detox diet. If you must snack in order to prevent late night food cravings then make healthy choices like fruits, nuts and vegetable sticks and steer clear from chips, cookies and cakes.
Must Read: Foods To Avoid During Your Weight Loss Diet
The 30 day detox diet plan is a balanced and healthy diet plan for losing weight that can not only give you the desired body, but also you could experience the changes in many aspects of your life as you go in strength, stamina, energy, circulation etc., Make up your mind, change yourself and try it out.
These include beans, tofu, Greek yogurt, quinoa, unprocessed white meat and fish etc. for fiber and protein to stabilize your appetite.
A strict diet often falls short of the necessary nutrients. Therefore, it is best to fortify your detox diet plan to lose weight with the essential minerals for the body such as iron, magnesium and calcium in the form of supplements and amplify your detox with a natural cleanse kit like whole foods or Trader Joe’s. This is done to reset your system slowly in a delicate manner.
Avoid tortillas, rice, bread, crackers, chips, or other forms of gluten.
No cheese, no cream, no butter, no mayo or aiolis.
Eliminate as much as diary as possible and choose healthy and delicious alternatives like almond milk and coconut milk. The benefits of almond milk for skin and health makes it a perfect substitute for cow milk.
Substitute island dressings or ranch with balsamic vinaigrettes and sesame seed dressings. Season your salads with fruit or honey for a touch of extra flavour.
Not even a one glass of wine is allowed if you are opting for a detox diet. Not even a single cigar can take a chance.
Drink at least 8 glasses of water daily and keep yourself hydrated by drinking natural fruit juices (that area away from artificial sweeteners) and fresh smoothies.
Determine to work out for 6 days in a week and it makes up for 25 days detox. It can be simple indoor aerobic exercises, yoga or cardio.
No excuses are to be given. If you miss even a single day due to illness and stress you need to put extra work in your next day workout. Don’t make yourself believe that you can exercise. Just an hour of cardio can make a huge difference in your entire day and make sure that you re-prioritize your spare time to work out.
Experts say that exercising is about 75 percent mental routine. Your determination and focus to wake up early and push your body to the extremities of workout will expand your physical limitations. By allowing you into consistent routine workout will become easier enough and your body now actually tends to crave the activityEnjoy your workouts and involve your mind completely that it no longer feels that you are working out. Read a book or play your favourite track while you are on treadmill, or cycling and that makes your workout more enjoyable. Wear clothes that makes you feel comfortable, bright and attractive while working out.
Seek a professional or your diet physician to plan your workout and don’t just blindly follow any magazine or sites. You know your own strengths and limitations and adjust to the guideline that suits your body best.
If you plan to lose some pounds of fat in this 25-day detox diet, you need to adjust your diet to give you the required calories every day. Suppose you are planning to lose 10 pounds adjust your diet to 1200 calories a day with a balanced diet chart.
If you don’t cheat yourself and stick to this calorie count by working out regularly you will lose up to 10- 15 pounds in 25 days.
Reward yourself when you have finally met your 30 day detox challenge.
Complement your rejuvenated body by trying out a new outfit and can have a sip of wine and can nibble on some chocolates.
Binging on the items that you couldn’t have while detoxing can be counterproductive and may make you fall ill.
Although, the 30 day diet plan is a balanced one can be followed by healthy individuals, it does have certain deficiencies and people with certain health conditions should not follow this diet. It is best to consult your physician before starting this diet id you have any medical condition.
Try this for 30 days, and your body will be healthy both internally and externally like you ever thought of. Love yourself, appreciate your own body, protect it and try to maintain it. Don’t Stop!
Devi Gajendran is a Post Graduate in Nutrition (University of Madras, Tamil Nadu) and has tons of experience in Fitness and Nutrition. She is the chief advisor and full time contributor at the Fit Indian and has the final say on all the segments under the Fit Indian paradigm, such as beauty, fitness, home remedies, diseases, diet tips, weight loss, weight gain and so on. A foodie herself, she believes in the Hippocrates quote,” Let food be thy medicine and medicine be thy food.” A fitness enthusiast, she believes that the combination of diet and exercise can work wonders. When she is not sharing her valuable knowledge about food and fitness, she likes to spend quality time with her family members, do some healthy baking and listen to soft soulful music.