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

Reboot your system and boost your metabolism with meal plans that cleanse the body from within.

Medically reviewed by Dr. Jill Carnahan, MD, ABFM, ABIHM Dr. Jill Carnahan Dr. Jill CarnahanMD, ABFM, ABIHM facebook_icontwitter_iconlinkedin_iconinsta_icon
Written by , MSc (Biotechnology), ISSA Certified Fitness Nutritionist Charushila Biswas MSc (Biotechnology), ISSA Certified Fitness Nutritionist linkedin_icon Experience: 6 years
Edited by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health linkedin_icon Experience: 8 years
Fact-checked by , MSc (Biotechnology), Certified Health & Nutrition Life Coach Payal Karnik MSc (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2.5 years
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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. It may help you lose weight and improve your skin and hair by reducing free radicalsi  An atom or molecule with an unpaired electron that has the potential to start a chain of events that might be harmful to cells. and inflammation.

You can 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 inflammationi  A continuous swelling, redness, or discomfort in the body as a response to illnesses, wounds, or pathogens. . This may lead to weight gain (1). Moreover, the toxin build-up may cause hair loss, acne breakouts, constipationi  When stools become challenging to pass and bowel movements become less frequent (less than 3 per week). , and indigestion.

A detox diet plan may help boost metabolismi  All chemical processes necessary to turn food into energy and maintain the organism's existing state in the cells. , enhance cognitive function, aid weight loss, and make your skin glow and your hair smooth and shiny. Amie DeStafano, a blogger, tried a detox diet to see how it would improve her health, especially as she couldn’t seem to lose weight no matter how hard she exercised. She writes, “I detoxed through a low-calorie, ketogenic diet to feel better, improve my sleep, mood, energy, decrease joint stiffness, return to a hormonal homeostatic balance, and lose weight in my trouble areas (i).” The blogger felt that going on a detox diet plan was hard but it was totally worth the effort. She could sleep better and it also had a positive impact on her mood.

Read on to know everything about the 3-day cleanse and 7-day cleanse diet plans for weight loss.

protip_icon At A Glance: 3-Day & 7-Day Detox Diets
  • Principle: Clean low-calorie diets focusing on foods rich in vitamins, minerals, protein, dietary fiber, and complex carbohydrates.
  • Purpose: To flush out toxins from the body and rejuvenate bodily functions.
  • Who Is It For: People with obesity and those experiencing physical and emotional fatigue or sleeping problems.
  • Duration: Short-term
  • Who Should Avoid: People with diabetes, cardiovascular issues, or (a history of) eating disorders, and pregnant or lactating individuals.
  • Cons: May initially cause digestive issues, weakness, exhaustion, nausea, muscle pain, headaches, irritability, and sleepiness.

What Is A Detox Diet?

A detox diet is a short-term dietary program designed to eliminate harmful toxins from your body and promote overall health. It eliminates certain food groups from your diet that are believed to trigger adverse effects or negatively impact your health, and replaces them with nutrient-dense foods. A typical detox diet involves a period of fasting, followed by consumption of fresh fruits and vegetables, fruit juices, and water, and avoiding caffeine, alcohol, and processed foods. This dietary approach is claimed to promote digestion, eliminate accumulated toxins, and improve circulation.

We discussed what a detox diet is. Let’s find out a sample 3-day detox diet plan in the following section.

The 3-Day Detox Diet Plan

Fresh smoothies and fruits as part of the 3-day detox diet
Image: Shutterstock

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).

protip_icon Quick Tip
You can also include colorful fruits in your detox diet as they are rich in phytonutrients that are beneficial for the body (6).

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

3­-Day Detox Yoga Plan

A girl doing padmasana in the garden
Image: Shutterstock
  • 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
  • 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 may feel healthier. Although there is no scientific evidence to prove it, some believe this could be due to improved gut health. Anecdotal evidence also suggests that detox diets may treat hair problems. To be precise, you may notice fewer breakouts and your hair regaining its luster. It makes you feel refreshed and improves overall wellness.

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

The 7-Day Detox Diet Plan

Woman eating a healthy breakfast as part of the 7-day detox diet
Image: Shutterstock

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 healthy eating of natural foods to cleanse the body of toxins and eliminate free radicals (6). You must also drink a lot of water for body cleanse. 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 may help your body get rid of the accumulated toxins, which, in turn, may improve your skin, hair, gut, and liver health (7), (8).

As you will be drinking at least 8 glasses of water throughout the day, you may not experience constipation, dehydration, and flaky skin.  Improving hydration may also improve your brain function and concentration, regulate blood pressure, reduce anxiety and depression (9), (10). Mary Sabat, MS, RDN, LD, says, “Typically, in the first week, people drop the most weight as they are also dropping some fluid. When we start to lose weight, we also lose fluid as the glycogen stores that are used up first carry water. As we get into our fat stores, the fluid weight decreases, and it’s more fat that is burned, so the weight loss is slower. I would say people could lose up to 7 lbs. In week 1 and with a 21-day detox, possibly up to 16 lbs.”

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

A woman doing tadasana as a part of 7 day detox yoga plan
Image: Shutterstock
  • 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
  • Meditation

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

Meat, cheese and alcohol are foods to avoid on a detox diet
Image: Shutterstock
  • 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?

It is recommended to follow the detox diet for at least 24 days. After 24 days, it may become a habit to eat nutritious foods and snack wisely. You may 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

protip_icon Quick Tip
Traditional saunas cause more sweating than infrared saunas, making them more efficient in removing toxic elements from the body (11).

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. Katherine Gomez, RDN, says, “Lemon water can help you feel fuller, stay hydrated, enhance your metabolism, and lose weight. However, lemon water is no better than plain water for weight loss. You can reduce weight by drinking two glasses of warm lemon water each morning and evening.”
  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. Juicing makes it easier for the body to absorb the nutrients in fruits and vegetables.
  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 as they are effective natural remedies for liver detoxification. 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.

If you do not follow these tips and the diet plan properly, you might experience a few side effects.

Potential Risks Of A Detox Diet

Sudden changes to your eating habits may cause your body to react in certain ways. The first few days of the diet may seem challenging because of the following issues:

  • Headache
  • Tiredness
  • Sleepiness
  • Restlessness
  • Stomach troubles
  • Muscle aches
  • Irritability
  • Nausea

These are some of the risks associated with detox diets. However, these improve with proper hydration and nutrition. Your body will also get used to the changes in a day or two. However, consult your doctor if these side effects persist.

Infographic: Signs Your Body Needs A Detox

As per anecdotal evidence, a detox diet can flush out all toxins from the body and help you lose weight and improve skin health. However, some signs may suggest the presence of toxins in your body. You need to rejuvenate your skin and cleanse your body as soon as possible if you observe these symptoms. Check out the infographic below to learn about the signs that show your body needs a detox.

signs your body needs detox (infographic)

Illustration: StyleCraze Design Team

The detox diet aims at flushing out toxins from your body and cleansing your whole internal system. This may reflect 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

Does detox make you lose belly fat?

The detox diet takes care of your nutritional intake while cleansing your gut and intestines of toxic build-up. Though the research is limited, the diet is also believed to improve your metabolism and make losing stubborn belly fat easier. However, sticking to a healthy balanced diet and regular workout is essential to find any visible difference.

Can Apple cider vinegar detox your body?

Anecdotal evidence suggests that apple cider vinegar can help cleanse and detoxify your body, regulate blood sugar levels, and aid weight loss.

Is Ginger good for detox?

Ginger helps fight inflammation and reduce gas and constipation (12). In addition, it improves your digestive metabolism and enables the proper cleansing of the digestive system, preventing any toxic build-up.

Key Takeaways

  • A detox diet focuses on the intake of nutritious food that is believed to clear away the body’s toxins and eliminate free radicals.
  • Hydration plays an important role in the detox diet as it helps cleanse the body and prevent fatigue and the other side effects associated with it.
  • It is all about eating clean and incorporating healthy habits to promote better health
detox diet_illustration

Image: Stable Diffusion/StyleCraze Design Team


Embark on an easy detox diet plan for weight loss and cleanse your body at home. Achieve your wellness goals and revitalize your health. Watch the video and start your detox journey now.

Personal Experience: Source

References

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. A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for “Eating the Rainbow”
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7770496/
  7. 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/
  8. 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/
  9. Water Hydration and Health Nutrition Reviews US National Library of Medicine National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  10. 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/
  11. Arsenic, Cadmium, Lead, and Mercury in Sweat: A Systematic Review
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312275/
  12. Effects of culinary spices and psychological stress on postprandial lipemia and lipase activity: results of a randomized crossover study and in vitro experiments – PMC
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4322464/
Dr. Jill Carnahan

Dr. Jill CarnahanMD, ABFM, ABIHM, IFMCP

Dr. Jill Carnahan is a functional medicine expert and dual board-certified in Family Medicine (ABFM) and Integrative Holistic Medicine (ABIHM) with 12 years of experience. She was also part of the first 100+ healthcare practitioners to be certified in Functional Medicine through the Institute of Functional Medicine (IFMCP)
Read full bio of Dr. Jill Carnahan