3-day & 7-day Detox Diet Plan For Weight Loss That Really Work

Medically Reviewed by Dr. Jill Carnahan, MD, ABFM, ABIHM
Written by Charushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist

The detox diet is a dietary strategy to flush out toxins from the body. It is a great way to cleanse and rejuvenate your system. The 3-day and 7-day detox diet plans work great for everyone. They help you lose weight and improve your skin and hair by reducing free radicals and inflammation.

You must go on a detox diet every 2 months because the harmful toxins from trans fats-loaded food and an unhealthy lifestyle lead to chronic low-grade inflammation. This leads to weight gain (1). Moreover, the toxin build-up causes hair loss, acne breakouts, constipation, and indigestion.

A detox diet plan boosts metabolism, enhances cognitive function, aids weight loss, and makes your skin glow and your hair smooth and shiny. Read on to know everything about the 3-day detox diet plan and the 7-day detox diet for weight loss.

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

According to the British Dietetic Association, a detox diet helps the liver to detoxify and get rid of the persistent organic pollutants present in the body (2).

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 (3). These foods boost digestion and improve metabolism (4).

According to the American Society for Nutrition, a 3-day juice cleanse may help individuals lose weight and boost heart health (5).

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 (6). 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 (6), (7).

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 (8), (9).

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.

The detox diet aims at flushing out toxins from your body and cleansing your whole internal system. This reflects in your improved skin and hair health along with a boost in your immunity levels. You may opt for a 3-day or 7-day detox diet plan and further supplement with relevant yoga asanas to make the most of this cleansing period. Most food options included in the detox diet plan are rich in essential vitamins and minerals to help boost digestion and improve your metabolism. Including clean eating habits and balanced meal options would help you feel better in and out in a matter of days.

Frequently Asked 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.

Key Takeaways

  • Detox diet helps in healing gut and hair problems. It helps in flushing out toxins from the body.
  • The detox diet plan also may improve brain function, regulate blood pressure, and reduce anxiety.
  • It is all about eating clean and incorporating healthy habits to promote better health

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Low-grade inflammation and its relation to obesity and chronic degenerative diseasesInflamación de baja intensidad y su relación con obesidad y enfermedades crónico-degenerativas ScienceDirect.
    https://www.sciencedirect.com/science/article/pii/S0185106316300737
  2. Detox diets for toxin elimination and weight management: a critical review of the evidence
    https://onlinelibrary.wiley.com/doi/10.1111/jhn.12286
  3. Health Benefits of Fruits and Vegetables Advances in Nutrition US National Library of Medicine National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
  4. Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article Iranian Journal of Public Health US National Library of Medicine National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4644575/
  5. Health Effects of 3-Day Fruit and Vegetable Juice Fasting
    https://academic.oup.com/advances/article/7/1/48A/4524022
  6. High intake of fruit and vegetables is related to low oxidative stress and inflammation in a group of patients with type 2 diabetes Scandinavian Journal of Food & Nutrition US National Library of Medicine National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2606994/
  7. Role of ROS and Nutritional Antioxidants in Human Diseases Frontiers in Physiology US National Library of Medicine National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5966868/
  8. Water Hydration and Health Nutrition Reviews US National Library of Medicine National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  9. Hydration State Controls Stress Responsiveness and Social Behavior The Journal of Neuroscience US National Library of Medicine National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3086063/
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Dr. Jill Carnahan

(MD, ABFM, ABIHM, IFMCP)
Dr. Jill Carnahan is a functional medicine expert and dually board-certified in Family Medicine (ABFM) and Integrative Holistic Medicine (ABIHM).... more

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