Diet Tips

Detox Diet – 3-Day & 7-Day Plan For Cleansing & Weight Loss

Medically reviewed by Dr. Jill Carnahan, MD, ABFM, ABIHM, IFMCP
by
ISSA Certified Specialist in Fitness & Nutrition
Detox Diet – 3-Day & 7-Day Plan For Cleansing & Weight Loss Hyderabd040-395603080 January 24, 2020

It’s a new year, a new decade, a new day. Now is the time to cleanse your body from within and flush out the toxins. Try the 3-day or 7-day detox diet plan. It can do wonders for weight loss, skin and hair, and overall health.

You need it because – Toxins from oily, unhygienic food and an unhealthy lifestyle cause chronic low-grade inflammation, leading to weight gain (1). The toxin build-up also causes acne breakouts, hair loss, indigestion, and constipation.

A detox diet plan helps flush out toxins, improve digestion, boost metabolism, aid weight loss, enhance cognitive function, and give you glowing skin and shiny hair. Here’s everything about the 3-day detox diet plan and the 7-day detox diet for cleansing and weight loss. Let’s begin!

The 3-Day Detox Diet Plan

Here’s a detox diet plan that you will follow for 3 days. There are many food options, so don’t worry about getting bored. Check it out.

MealsWhat To Eat
Early Morning

(7:30 – 8:00 a.m.)

Morning Detox Water

2 teaspoons fenugreek seeds + 1 tablespoon lime juice + 1 cup water

Breakfast

(8:45 – 9:15 a.m.)

Detox Smoothie

½ avocado + 1 tablespoon chia seeds + 1 tablespoon organic honey + 5-6 strawberries

OR

1 banana + 1 tablespoon ground flax seeds + 1 oz blueberries + 1 tablespoon organic honey

Mid-Morning

(10:30 – 11:00 a.m.)

Detox Snack

1 orange + 4 almonds

OR

1 apple + 4 almonds

Lunch

(12:30 – 1:00 p.m.)

Detox Meal

Brown rice and sautéed mushroom, green beans, carrots, garlic, and onion in olive oil

OR

Chicken salad with cherry tomatoes, avocado, yellow bell pepper, boiled black-eyed peas, and cilantro. Use yogurt and olive oil as dressing.

Post-lunch Snack (3:00 – 4:00 p.m.)Detox Snack

1 cup buttermilk with roasted and ground cumin seeds + ½ cup cucumber slices

OR

Coconut water or a cucumber

Dinner

(7:00 p.m.)

Detox Meal

1 cup mushroom clear soup with veggies

OR

1 cup chicken soup clear soup with veggies

Why This Works

This 3-day meal plan is designed in a way that you can easily prepare it at home. All the ingredients are available at the supermarket, and they are low-calorie but highly nutritious. You will be concentrating on foods that are rich in vitamins, minerals, dietary fiber, protein, and complex carbs and follow cooking methods that harm the nutrients the least (2). These foods boost digestion and improve metabolism (3).

Though your diet has been taken care of, you should also flush toxins off your mind. Here is what you should do.

3­Day Detox Yoga Plan

  • Neck rotations (clockwise and anticlockwise) – 1 set of 10 reps
  • Shoulder rotations (clockwise and anticlockwise)- 1 set of 10 reps
  • Full arm rotations (clockwise and anticlockwise) – 1 set of 10 reps
  • Wrist rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • Waist rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • Ankle rotation (clockwise and anticlockwise) – 1 set of 10 reps
  • Tadasana
  • Padmasana
  • Urdhva Mukha Savasana
  • Yoga for staying fit
  • Yoga to fight depression
  • Yoga to increase brain power
  • Savasana

How You Will Feel By The End Of The 3-Day Detox Diet

By the end of the 3-day detox diet plan, you will feel healthier as your gut problems will start to fade away, and you will feel energetic. Your skin and hair problems will also begin to heal. You will notice lesser breakouts and your hair regaining its luster.

We bet you would love to continue being on this detox diet plan after seeing the results. But instead of following this 3-day detox diet plan, over and over again, we suggest you give the 7-day detox diet plan a try. Here is all you need to know about it.

The 7-Day Detox Diet Plan

The 7-day detox follows the same plan as the 3-day detox but stretches for a week. Just like the 3-day detox, the emphasis is on eating natural foods to cleanse the body of toxins and eliminate the free radicals (4). You must also drink a lot of water to flush out the toxins. Start your morning with a glass of morning detox water to get your digestive juices going. Make sure to drink this before you have your breakfast.

Day 1 & Day 2

MealsWhat To Eat
Early Morning

(7:30 – 8:00 a.m.)

Morning Detox Water

Warm water with the juice of ½ lime

Breakfast

(8:45 – 9:15 a.m.)

Detox Breakfast

Egg white omelet with onions, tomatoes, mushroom, and garlic

OR

Vegetable oats

Mid-Morning

(10:30 – 11:00 a.m.)

Detox Snack

Fresh fruit juice

OR

1 bowl of fruits

Lunch (12:30 – 1:00 p.m)Detox Meal

Vegan salad with light dressing like lime juice, olive oil, salt, and pepper

OR

Tuna salad with lettuce, blanched broccoli, and carrots and light dressing

Post-lunch Snack

(3:00 – 4:00 p.m.)

Detox Snack

1 cup of watermelon

OR

1 cup green tea + 10 in-shell pistachios (unsalted)

Dinner (7:00 p.m)Detox Meal

Chicken stew with lots of vegetables (avoid using too much salt or chicken stock cubes)

OR

Baked mushroom and potato (with skin) with a dash of olive oil, rosemary, salt, and pepper

Day 3 & Day 4

MealsWhat To Eat
Early Morning

(7:30 – 8:00 a.m.)

Morning Detox Water

Warm water with 1 tablespoon organic honey and the juice of 1 lime

Breakfast

(8:45 – 9:15 a.m.)

Detox Breakfast

Grapefruit, celery, and pomegranate smoothie + 4 almonds

OR

Vegetable quinoa + 4 almonds

Mid-Morning

(10:30 – 11:00 a.m.)

Detox Snack

1 cup green tea

Lunch

(12:30 – 1:00 p.m)

Detox Meal

1 cup dahl soup with veggies

OR

1 cup sprouts salad with cucumber, tomato, and lime juice

Post-lunch Snack

(3:00 – 4:00 p.m.)

Detox Snack

Baby carrots with jalapeno and cilantro chutney

OR

½ cup yogurt + 4 strawberries

Dinner

(7:00 p.m.)

Detox Meal

Baked fish topped with mustard sauce, olive oil, chopped tomatoes, lime juice, and dried rosemary

OR

Mushroom clear soup

Day 5 & Day 6

MealsWhat To Eat
Early Morning

(7:30 – 8:00 a.m.)

Morning Detox Water

Warm water with the juice of ½ lime

Breakfast

(8:45 – 9:15 a.m.)

Detox Breakfast

Banana, strawberry, and oats smoothie

Mid-Morning (10:30 – 11:00 a.m)Detox Snack

1 cup green tea

Lunch (12:30 – 1:00 p.m)Detox Meal

Spinach, tuna, tomato, and feta salad

OR

1 cup mixed fruits

Post-lunch Snack

(3:00 – 4:00 p.m.)

Detox Snack

1 cup orange juice with a pinch of black salt

OR

1 cup oolong tea or green tea

Dinner

(7:00 p.m.)

Detox Meal

Baked broccoli, sweet potato, and green peas

OR

Baked salmon and green beans with orange and olive oil glaze

Day 7

MealsWhat To Eat
Early Morning

(7:30 – 8:00 a.m.)

Morning Detox Water

Warm water with the juice of ½ lime

Breakfast

(8:45 – 9:15 a.m.)

Detox Breakfast

Acai bowl

OR

Vegetable quinoa

Mid-Morning

(10:30 – 11:00 a.m.)

Detox Snack

1 cup green tea

Lunch

(12:30 – 1:00 p.m.)

Detox Meal

Lettuce and mushroom salad with light dressing

Post-lunch Snack

(3:00 – 4:00 p.m.)

Detox Snack

1 celery stalk with balsamic vinegar

OR

Baby carrots with hummus

Dinner

(7:00 p.m.)

Detox Meal

Pumpkin lentil soup

OR

Grilled fish with a dash of lime and olive oil

Why The 7-Day Detox Diet Plan Works

The 7-day detox diet plan is designed in a way to allow those on a diet to eat foods that are organic and nutritious. The fruits and vegetables included in the 7-day diet plan will help your body get rid of the accumulated toxins, which, in turn, will improve your skin, hair, gut, and liver health (4), (5).

As you will be drinking at least 8 glasses of water throughout the day, you will not experience constipation, dehydration, and flaky skin. This detox diet plan will also improve your brain function and concentration, regulate blood pressure, reduce anxiety and depression (6), (7).

Along with taking care of what you eat, you should also take care of your body by exercising regularly. Here is a 7-day detox yoga plan for you.

The 7-Day Detox Yoga Plan

Tip: If you are someone who likes cardio and strength training, you can hit the gym or do cardio at home. You can also do simple exercises, such as running up the stairs, brisk walking, jogging, rope jumping, biking, swimming, dancing, etc.

How You Will Feel After the 7-Day Detox Diet

You will start to notice a difference in how your body and mind respond to various internal and external stimuli. You will be surprised how all your health problems will start diminishing. Most importantly, you will feel rejuvenated and fresh.

While you are on the detox diet plan, you should avoid eating foods that may cause a toxic build-up in your system. Here is a list of foods that you should avoid.

Foods to Avoid During The Detox Diet

  • Red meat
  • Turkey
  • Sausages, burgers, bacon, and pate
  • Cream
  • Cheese
  • Butter and margarine
  • Salted nuts and savory snacks
  • Chocolates
  • Sugar
  • Alcohol
  • Processed and refined foods
  • Readymade frozen foods
  • Coffee
  • Sodas
  • Mayonnaise
  • Pickles
  • Ready-made salad dressing

How long should you be on the detox diet? Here is your answer.

How Many Days Should You Be On The Detox Diet?

You should be on the detox diet for at least 24 days. After 24 days, it will become a habit to eat nutritious foods and snack wisely. You will also learn to take care of your physical and mental health. It would not feel like a “diet” anymore.

The next most common question that may pop into your head is, what should you do if you are on medication? Here is what you should do.

Should You Be On The Detox Diet If You Are On Medication?

A detox diet is all about eating clean and incorporating healthy habits to promote better health. Hence, you can be on a detox diet while you are on medication. But always check with your doctor before starting the diet plan.

Apart from 3-day or 7-day detox diet, you may also try the following:

Other Ways To Detox

Things To Keep In Mind

Before you start your detox and cleanse program, keep these pointers in mind and make this a daily habit. You will make the most of the 3-day detox plan and 7-day detox plan.

  1. Make sure you drink at least 8 oz of warm water in the morning. Add freshly squeezed lemon juice to it to ensure your body gets vitamin C, which will spur the production of digestive juices.
  2. Along with the consumption of fresh fruit juices, such as apple, orange, and pineapple, make sure you also drink at least 8 glasses of water throughout the day.
  3. Consume foods that are rich in fiber, such as whole wheat bread and buckwheat. Make sure you consume three servings of fresh fruits and green leafy veggies.
  4. During the 3-day detoxification process, it is necessary to flush out your kidneys and liver. Drink dandelion or chamomile tea. Drinking fresh fruit and veggie juices can also help.
  5. Daily exercise is a must. This can be in the form of jogging, brisk walking, or aerobics.
  6. Sleep is important, so make sure you get about 8 hours of sleep every night. If possible, take a short nap of 30 minutes in the afternoon.
  7. While on the detox diet, consume fresh fruits, veggies, yogurt, grains, lean meat, and fish.

Conclusion

The detox diet plan is not demanding, and you will start enjoying it after a while. Since most of us tend to go back to the past routine due to cravings or social obligations, make sure you get back right on track after a break of a day or two. Continue being on this diet plan until it becomes a part of your new lifestyle. Start your detox diet today and turn your life around!

Expert’s Answers For Readers’ Questions

Can you eat eggs on a detox diet?

Avoid eggs while on the detox diet.

Is banana good for detox?

Yes, banana is good for detox. Banana is high in dietary fiber, which improves bowel movement and increases satiety.

What are detox drinks?

Detox drinks are made of nutritious ingredients like fruits, veggies, herbs, spices, and seeds. Soaking fruit slices with herbs fortifies the water with vitamins and minerals. An example of a simple detox drink is lemonade. Detox drinks are also prepared by making smoothies with veggies and fruits. They taste delicious, keep the hydration level up, boost immunity, improve digestion, aid weight loss, and are great for the hair and skin.

7 sources

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Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.