3-Day Detox Healthy Meal Plan
The term ‘detoxing’ can conjure up ideas of super restricted fad diets, involving a very limited intake of food and drink. Whilst the objective of detoxing is to achieve vitality, cleanse your body and gain a heap of health benefits, the process can be extreme and harmful if not carried out properly.
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WHAT IS DETOXING?
Nowadays our environment exposes us to more toxins than ever before, with environmental pesticides, household chemicals (such as make up and cleaning products) and air pollution. We also ingest a large number of toxins though chemicals in our food and water, through alcohol, nicotine, caffeine and food additives. The liver works to neutralise and make these toxins safe, and this process is carried out with the support of the skin, lungs, gut and kidneys.
In truth our body is extremely efficient at detoxifying itself, using the liver as our internal chemical factory. When functioning properly the liver processes all these toxins (as well as those which we produce internally through our own metabolic activity) and neutralises them.
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Photo by Vitalii Pavlyshynets on Unsplashㅤ
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HOW DO YOU DETOX?
To boost your body’s natural detoxing process, you need to eat specific nutrients as well as plenty of water. There are two phases to the process:
The first neutralising phase requires B vitamins, vitamins C, A and E, sulphurous foods (eggs, garlic, onions) and nutrient-rich green leafy vegetables. Minerals such as copper and magnesium also help support the enzyme activity needed in the process.
The second excretion phase makes these end-products water-soluble so they can be flushed out of the body. Helpful foods and nutrients here are spinach, beetroot, grains (such as quinoa), protein rich foods, B vitamins and the antioxidants in coloured fruits and vegetables.
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Photo by Francesca Hotchin on Unsplash
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DANGERS TO BE AWARE OF
In some cases excess toxins can be stored in our tissue, and a radical or restrictive diet can deprive the liver of the nutrients it needs to handle them safely. This can result in toxic overload, dizziness, fatigue and weakness.
Extreme detox diets, including raw food diets, soup-only and even water-only programmes, can be very damaging. Drinking water in excess can result in hyponatremia – a condition where water dilutes sodium in the blood to such an extent that body and brain cells swell (potentially fatally).
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Photo by Гоар Авдалян on Unsplash
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THE BENEFITS OF A DETOX
When carried out in a sensible way, and making sure you get the vital liver-supportive nutrients, a gentle detox can result in increased vitality, improved energy, clearer skin, improved digestion and help with weight management.
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TOP TIPS FOR A HEALTHY DETOX
Eat plenty of coloured fruits and vegetables for antioxidants
In particular, choose Brassicas (broccoli, kale, spinach, cabbage, sprouts) for liver support
Include citrus fruits and berries for vitamin C content
Eat eggs, onions, garlic and leeks for sulphurous nutrients
Include bananas, avocado, unsalted nuts and seeds to supply necessary minerals
Eat good lean protein to supply essential amino acids for phase two
Incorporate essential fatty acids (oily fish, nuts, seeds, olive oil) to help dissolve and remove oil soluble toxins
Drink at least two litres (roughly six large glasses of water) a day to help transport the waste product out of the body
Exercise gently to stimulate circulation and help with excretion
Avoid grapefruit; this contains enzymes which can inhibit the first phase of the process
Don’t do anything extreme; a sudden fast or radical dietary restriction can do more harm than good
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Photo by Joanna Kosinska on Unsplash
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THREE DAY DETOX MEAL PLAN
| BREAKFAST | MORNING SNACK | LUNCH | AFTERNOON SNACK |
|---|---|---|---|
| 2x boiled eggs with rye bread Top Tip: Boil an extra egg in preparation for lunch on Day 2 | 2 x satsumas and a handful of unsalted almonds | Mixed vegetable or French Onion soup with added lentils or chickpea, Follow with a pear or handful of apricots | Handful of olives or 2x oatcakes with humus and cream cheese |
| Porridge with fresh berries & mixed seeds (pumpkin, sunflower, sesame, flaxseed) Grated Cinnamon on the top | A pear and handful of seeds (pumpkin, sunflower, sesame) | Mixed leaf salad (combo of endive, lettuce, chicory, watercress, parsley, basil, mint) Add boiled egg, avocado, tomato and either mixed beans (pinto/kidney, butter) or slice of chicken or turkey Dress with olive oil, pomegranate seeds and walnuts | Hummus with chopped crudités (celery, sweet peppers, cucumber) |
| Bowl of unsweetened muesli or granola with fresh berries Top Tip: Avoid cereals which include dried fruits (due to the added sugar) | Fresh fruit smoothie made with a mix of orange, banana and mixed berries | Mushroom omelette with spinach and asparagus | A pear or an apple and a handful of mixed nuts or seeds (unsalted) |
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| EVENING MEAL | DESSERT | DRINKS |
|---|---|---|
| Salmon poached in lemon or lime juice and coriander. Add at least 3 green vegetables (spinach, leeks, kale, broccoli, peas, courgette, asparagus) | Baked banana with pineapple slices and grated nutmeg | Hot water and lemon in the morning 2 litres large glasses of water throughout the day Decaf or fruit, or herbal tea infusions |
| Vegetarian stew: chickpea and aubergine, roasted squash or pumpkin, leek, with added herbs. Add at least 3 green vegetables (spinach, kale, broccoli, peas, courgette, asparagus) | Fresh fruit berry salad with low fat, natural or Greek yoghurt | Hot water and lemon in the morning 2 litres large glasses of water throughout the day Decaf or fruit, or herbal tea infusions |
| Fish pie with sweet potato and carrot mash Add at least 3 green vegetables (spinach, leeks, kale, broccoli, peas, courgette, asparagus) | Grilled peaches with low fat, natural or Greek yoghurt | Hot water and lemon in the morning 2 litres large glasses of water throughout the day Decaf or fruit, or herbal tea infusions |
Keen to learn more about fuelling for performance and adventures? Then check out our Nutrition category for more handy tips, advice and recipes.
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