Detox program at home: menu for a week and 10 days

The passion for high-calorie foods, excuses for refusing sports training, as well as stress and overexertion at work do not go away without leaving a trace. It's time to carry out a detox program at home to cleanse yourself of harmful substances, restore vigor, and fill your skin with radiance.

The program will help launch the body’s internal reserves, aimed at effective cleansing and further weight loss, if you strictly follow the instructions.

What is a detox program?

The concept of detox is based on therapeutic fasting, limiting high-calorie foods, and drinking large amounts of liquid.

Detox is a special diet that will help remove toxins from the body, lose excess weight, cleanse blood vessels, normalize cholesterol levels, and strengthen the immune system.

This is an opportunity for the body to take a break from digesting food and start energetic and physical recovery.

Detox follows the diet of vegetarians, that is, the use of cocktails and juices, which, due to their composition, cleanse the body of toxins, improve well-being, and have a rejuvenating effect.

A detox program at home is a stressful state for the body, but if you properly prepare for the diet and act strictly according to the schedule, then as a result, your vigor will return, and your stunning appearance will arouse the envy of your friends.

Principles

The concept of “detoxification” implies cleansing the body of decay products and harmful substances through therapeutic fasting.

If food does not enter the body, energy resources are released for the restoration of organs and systems, the intestines are cleansed, and microorganisms in the gastrointestinal tract begin to starve.

Nutrients for microorganisms cease to be supplied to the intestinal environment with food. And if pathogenic bacteria need sugar and yeast to function, then beneficial bacteria need fiber; its deficiency can be compensated for by eating vegetables. After a month, it is possible to get rid of pathogenic microflora and activate metabolism.

Signs to help determine the need for cleaning

A detox program is measures to detoxify the body from accumulated breakdown products of toxins and impurities - a soft reboot of vital functions, a whole course of proper nutrition aimed at stimulating processes in the body to cleanse the body.

People often consciously consume harmful refined foods, processed foods, and alcohol. Cleansing the body will be beneficial if the following problems arise:

• sleep disturbance;
• allergies, rash, skin dehydration;
• constipation, diarrhea;
• chronic fatigue, drowsiness;
• irritation, anxiety;
• overweight.

Why do you need to detox?

Day after day, the body accumulates waste and toxins that come from junk food. From the outside, this process is invisible, but energy gradually disappears, and depression becomes a habitual state, cellulite and weakness appear.

Every person has a restoration function inherent in nature, but to start it you need to carry out a cleansing program designed for 28 days.

Benefits of a detox diet

During the first week of the detox program, 3 kg of weight will be lost; for older women, elastic skin and a uniform complexion will be a pleasant surprise.

Benefits of detox:

• restoration of hormonal levels;
• activation of metabolic processes;
• peaceful sleep;
• liver cleansing;
• localization of skin rashes;
• lowering glucose and cholesterol levels;
• strengthening the structure of hair and nails;
• normalization of blood pressure indicators;
• prevention of genitourinary diseases.

Products with antioxidant properties are specially introduced into the diet, so you feel a surge of energy and have the strength to play sports and engage in active recreation.

Harm of diet

The negative effects of diet are noted in the following cases:

• an unbalanced menu can cause fatigue and a desire to quit the diet after a few days;
• feeling of discomfort, exhaustion, weakness, decreased performance due to carbohydrate deficiency;
• the appearance of an unpleasant odor from the oral cavity;
• headache.

Troubles are associated with the removal of toxins that poison the body. If the headache becomes unbearable, it is recommended to switch to a balanced diet.

Cleansing fasting

If you feel empowered and motivated to do a deeper cleanse, try fasting. The fact is that detox takes place on two levels - external and cellular. External detox is the program described above, which includes cleansing the excretory system. This is an important and undoubtedly useful process, but many viruses, bacteria and toxic elements are deposited in cells, which leads to the development of inflammation and disease. To cleanse the body at the cellular level, you need to start the process of autophagy, when sick or “contaminated” cells are removed by healthy ones. Autophagy is triggered during fasting. Japanese scientist Yoshinori Ohsumi received the Nobel Prize for studying this process.

Autophagy is triggered by fasting that lasts more than 16 hours. Experts recommend fasting for 16-18 hours during the detox period (from lunch to breakfast), and not eating food for 24 hours (from lunch to lunch) 1-2 times a month. At this time, you can drink water and unsweetened teas. If you play sports and are afraid of losing muscle mass, you can use amino acids.

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Preparing the body

The preparation stage for cleansing is called pretox. It is no less important than the detox program itself. You have to not only limit your usual diet, but be mentally prepared to go the distance to the end.

With full confidence in the excellent results of the detox program, the body will be able to more easily tolerate an almost complete refusal of food:

• The main point of preparation is to stop drinking coffee . The drink will successfully replace a cup of green tea and will give you vigor and energy.
• Reducing the amount of dairy products on the menu.
• Increase portions of vegetables and fruits. It's nice to see a rainbow of green, yellow or orange fruits on your plate. And an abundance of vegetable recipes will not only prepare you mentally for fasting, but will also improve your metabolism and tidy up your skin.
• Sport. Don’t be afraid of excessive exercise, because there is yoga, Pilates and swimming. A set of simple exercises will help tone the muscles and joints and saturate the blood with oxygen.
• Relaxing evening baths with lavender or sage oil will help you mentally tune in. It is enough to soak in a cleansing bath with sea salt once a week, and add a little lemon juice to it in the morning to recharge your energy for the whole day.

Morning exercises and replacing high-calorie goodies with fresh vegetables, fruits, herbs and hard cheeses will help prepare the body for the detox program. Small meals also contribute to a smooth transition to a diet; dried fruits, nuts and apples are suitable as snacks.

Products and their properties

During rest and detoxification, maximum benefits can only be obtained from foods of natural origin - fruits, vegetables and herbs. Moderate consumption of nuts and light dairy products such as yoghurt will also help. The latter will help protect the stomach from upcoming stress.

Fruits

It is recommended to focus on citrus fruits, which are maximally saturated with important vitamins. You should also add apples, which contain a whole range of essential minerals, including potassium, calcium, phosphorus, sodium and iron.

Vegetables

Each of the available vegetables has great benefits, but beets lead in the number of useful components. It contains a lot of pectins, vitamins B3, B6, C, beta-carotene, and fiber. All this has a beneficial effect on the safe cleansing of the intestines, gallbladder, liver and kidneys. It is recommended to consume it raw to obtain maximum effect.

Another useful vegetable is cabbage, which contains in its chemical composition lactic acid, vitamins C, A, potassium, calcium, and iodine. The main benefit is the restoration of normal functioning of the kidneys and liver, as well as the relief of inflammation. Celery, rich in essential oils and amino acids, is also recognized as an indispensable component of most dishes and cocktails during cleansing.

Herbs

The most favorable are the greens familiar to many - arugula, wild garlic, onions (onions, leeks), spinach, parsley and dill. They provide vitamins C, PP, beta-carotene and amino acids. Constant use not only helps toxins get out faster, but also has a beneficial effect on cell regeneration.

Stages

Stages of cleansing detox program

First week: liver cleanse

• In the first week of detox at home, the liver is cleansed. The organ is constantly under stress from stress, so the ducts narrow, and as a result, bile stagnates and the liver becomes tense.
• To unload the organ, you should stop eating confectionery, fatty foods, sausages and smoked meats for 28 days. If you really want to enjoy delicious hunting sausages, you can allow yourself to eat a small piece, but without fanaticism. According to research results, it is in such products that oxidants accumulate, which interfere with the full functioning of the body and promote aging. The liver will respond with gratitude to the inclusion of rosehip drinks in the diet menu.

Second week: kidney cleanse

• The kidneys are stressed not so much from the abundance of liquid drunk, but from the salt absorbed in excessive quantities. The formation of kidney stones is caused by taking anti-inflammatory drugs.
• Aspirin has been proven to be harmful because, in addition to thinning the blood, it gradually destroys the kidneys.
• Meat products also serve as a load, because the result of protein processing is urea, which causes an increased load.
• It is necessary to drink chamomile and hawthorn teas.

Third week: lymph cleansing

• Drinking water will help cleanse the lymph.
• The body itself signals the desire to replenish the water balance; you should not ignore its needs.
• Start the morning with a glass of water, and then drink liquid as desired.
• Circulating lymph constantly cleanses the organs of pathogenic viruses and bacteria, filters out and washes away dead cells.
• We cleanse the lymph with teas made from lemon balm, licorice and hawthorn. Don't forget to soak in the jacuzzi and have water massages.

Week four: skin cleansing

• When the kidneys, lymphatic system and liver cease to cope with their functions, the skin bears the entire load.
• The condition of the whole body can be judged by the skin; if it is covered with rashes, swollen, has a gray tint - it’s time to start a detox program to cleanse the body.
• Before visiting the sauna, you need to rub a mixture of 2 tablespoons of oatmeal and half a glass of salt into your body.
• A visit to the spa, lymphatic drainage procedures, manual and water massage are welcome.

Basic Rules

The main rule of cleansing is consultation and examination with a therapist. To exclude contraindications. If possible, after completing each stage of the program, undergo laboratory examinations or at the end of the course.

Preparation period

In order for the cleansing to be more effective and without severe stress for the body, preliminary preparation is required:

• 1 month before the start of the program, gradually eliminate salt, spices and sugar from the diet;
• in 2-3 weeks, stop eating fast foods and other unhealthy dishes;
• prepare emotionally for a new diet and additional activities;
• Make a menu in advance for all 4 weeks.

If the body is not prepared for cleansing, especially psychologically, then the program may fail and be interrupted.

What to exclude

During the detoxification period, the menu will consist only of permitted products. The list will change depending on what part of the body is being detoxified.

But there is a list of prohibited foods that are excluded for the entire course:

• foods and dishes containing sugar. Due to it, harmful microorganisms multiply. In the absence of glucose, their gradual death will occur;

• salt and spices. They cause increased appetite, resulting in the absorption of food in large volumes;
• fried, smoked and salted dishes. They contain a lot of cholesterol and cause fluid retention in the body;
• allergenic products (even if allergic symptoms have not been identified);
• products made from wheat flour;
• alcoholic products, it increases appetite and disrupts the functioning of the liver;
• drinks containing coffee and strong black tea;
• nicotine. If complete refusal is not possible, then it is necessary to reduce the number of cigarettes per day.

Fermented milk products are partially excluded, as they help normalize the microflora in the intestines, which will be disrupted during the cleansing process.

Nutritional Features

Proper cleansing is based on observing the nuances of nutrition for the duration of the program:

• You need to drink 2-3 liters of clean water per day. Distribute the volume evenly throughout the waking period;
• Your daily diet should include freshly squeezed juices (preferably not purchased) from fruits and vegetables. They replenish the supply of vitamins and fiber (for cleansing of toxins). Consume them immediately after preparation;
• give preference to liquid dishes, they put less strain on the digestive system;
• eat food in medium portions up to 6 times a day;
• If you need a snack, eat whole fruits.

Monitor the freshness of products and, if possible, avoid vegetables and fruits from stores. Buy from trusted private sellers.

Physical exercise

Complete cleansing is possible by combining diet with physical activity. They increase sweating as well as the functioning and cleansing of the lymphatic system.

During the detoxification period, you need to include simple exercises:

• walking in place for 30 minutes;
• walks through the forested area for 40-60 minutes;

• trampolining;
• if your build and age allow, then do a shoulder stand. This improves blood circulation;
• in the morning a contrast shower is useful;
• visiting the swimming pool;
• visiting a dance club;
• cycling.

It is enough to devote 40 minutes to physical activity per day. If possible, alternate classes.

Necessary procedures

Increased sweating allows you to quickly rid the body of waste and toxins.

To increase it, the following procedures are recommended:

• visiting rooms with high temperatures (steam room, sauna, bathhouse);
• massage with enhanced muscle warming. It is advisable to see a specialist;
• seaweed, mud and film wraps.

To cleanse the intestines of old feces, it is recommended to take laxatives and enema procedures. You can cleanse the blood using leeches. If there are no contraindications.

Digital Detox

Digital Detox means stopping the use of digital technologies.

Communicate only in person, engage in creativity and read printed publications. This refusal will improve the activity of brain cells and protect against radiation that comes from technology.

Cosmetics and household chemicals

Complete cleansing of the body is possible by avoiding aggressive cosmetics and household chemicals. It is recommended to give preference to natural products. For the duration of the program, it is advisable to exclude the use of decorative cosmetics.

How to start a detox program?

Detox involves switching to a different nutrition cycle. The body only feels bad during the first five days, because it begins to lack refined foods and caffeine.

• You cannot enter the program abruptly ; the new regime consists of preparation, cleansing the body and exiting the diet.
• Vegetarians or raw foodists tolerate detox more easily; they have long eliminated harmful foods from their diet.
• It will be difficult for lovers of coffee and hearty dinners consisting of fried potatoes and meat.
• Start the detox program correctly a month in advance , give up processed foods, meat, sweets, coffee, cigarettes and alcohol.
• Eat small meals, bake or steam dishes , eat more salads from fresh vegetables or fruits.
• With such nutrition, the load on the gastrointestinal tract will decrease, optimism and energy will appear, and a light diet will serve as the key to a successful detox program.

Contraindications

Many people are interested: are there any contraindications to detox programs? Of course, a hunger strike of even 7 days is unacceptable for pregnant and lactating women, children, people with serious chronic internal diseases or taking long-term courses of absorbent drugs. In any case, nutrition should be beneficial and not cause stress.

Make the world around you better and more harmonious with your own efforts. Change your habits and become positive in order to successfully detoxify your body, improve your appearance, get a boost of energy and good mood for a long time. And the detox programs and dishes that were described in the article will help you with this.

What should be the menu for a detox diet?

The main principle of the detox diet menu is to avoid high-calorie foods that introduce toxins and waste into the body, and to include plant fibers in the diet.

The duration of the diet can vary from 1 to 10 days, but it is better to start with a 3-day diet, so that the last 2 days fall on the weekend. During detox, it is difficult to concentrate on work, so we carry out cleansing in the comfort of our own home.

Diet on a detox diet:

• a large amount of water, at least 1.5 liters;
• We divide meals into 5 small portions;
• a categorical ban on meat and confectionery products, milk, sugar, margarine, soda, packaged juices, coffee and black tea;
• You cannot salt, pepper or add sugar to your food;
• You should drink a glass of hot water at night;
• Alcohol and cigarettes are prohibited;
• sleep according to the body's demand.

The key to detoxification is the smooth functioning of the bladder and intestines. If you have problems with this, you should choose a herbal-based diuretic and laxative, otherwise there will be no point in cleansing.

Types of detox programs at home

To carry out detox at home, choose a suitable program. If you stop at water, this means that you will only have to drink water. If you prefer a program with freshly squeezed juices, other products are prohibited. Juices are diluted with water so as not to burn the gastric mucosa.

Kinds:

• Water fasting program. For 1-3 days, drink only water in any quantity. Intensive cleansing is not suitable for beginners, especially if you are used to eating salty and fried foods. As a result, headache, vomiting, dizziness, and rash may appear;
• Cleansing using vegetable decoctions. It is necessary to consult with a specialist; not every person can survive this type of detox. The essence of the method is to prepare vegetable broths with the addition of turmeric, parsley, lemon, and ginger. Measure out 150 ml of vegetable broth and drink 3 times a day;
• Juice cleansing. Eat freshly squeezed vegetable and fruit juices without added sugar;
• Detox with smoothies, juices and puree soups. Extended version of the previous mode;
• Vegetable detox. Boil or bake vegetables, consume no more than 300 grams in three sittings per day. Dishes made from potatoes, corn, and cereals are prohibited; snacks made from nuts or legumes are prohibited;
• A vegetarian detox involves eating only plant foods for a certain period of time.

Everyone chooses a detox program for themselves. Some even feel a surge of energy from fasting on water, while others on soups and juices feel a hellish headache, fatigue and nausea.

During detox, they switch to more gentle physical activity; yoga is an excellent choice, promoting relaxation and recuperation.

The root of health

Ginger is a faithful ally of everyone who wants to get rid of extra pounds as quickly as possible. It stimulates digestion, starts metabolic processes and removes excess fluid. This miracle root also relieves stomach cramps and has a general strengthening effect. Cut off 3–5 cm of ginger root, peel and cut into thin slices. Fill them with a liter of boiling water, cook over low heat for 10 minutes and strain. You can enhance the cleansing properties with a slice of lemon, a pinch of cinnamon or red pepper. Natural honey will help to pleasantly highlight the taste. This spicy detox is drunk 100–150 ml on an empty stomach and before meals.

Menu

Detox diets are designed for a day, 3 days, 7 and 10 days. A daily diet can be arranged as a fasting day at any convenient time. There is no need for serious preparation; anyone can endure such a regime painlessly.

Detox menu for the day

One-day cleansing proceeds according to the following scheme:

You need to move a lot, and before the evening meal go to the bathhouse.

Detox menu for 7 days

Detox menu for 10 days

Before going to bed, be sure to drink 2/3 cup of a decoction of prunes or other dried fruits.

In the evening, it is advisable to take a relaxing bath, and it is better to go to bed no later than 22:30 in order to meet the morning in a fighting mood.

Recipes

You need to choose recipes for your detox program. There is no need to be shy about experimenting; you can create special recipes for yourself from your favorite products.

Detox freshes

Ingredients for beetroot juice:

• 2 apples;
• beet;
• 4 stalks of celery;
• ginger and cinnamon.

Preparation progress:

• Wash the products under running water, cut them finely, and put them in a blender.
• Now season to taste with ginger and cinnamon, dilute with water before use.

Ingredients for fresh fruit and vegetable juice:

• 2 oranges;
• 0.5 lemon;
• 3 carrots;
• 1 pear;
• 1 ml echinacea tincture.

Preparation progress:

• Cut into pieces and process with a blender.
• Add echinacea tincture to the aromatic fresh juice and enjoy the enchanting summer taste.

Detox cocktails

Detox cocktails are easy to make at home. Citrus fruits in combination with green tea will launch cleansing processes in the body.

Ingredients:

• one banana and one orange;
• half lemon and grapefruit;
• a glass of chilled green tea;
• honey to taste.

Preparation progress:

• We cut all the fruits into slices and put them in a blender.
• Add honey to the cocktail, pour in tea, stir until smooth.

Ingredients for tomato cocktail:

• 2 medium tomatoes;
• 2 teaspoons lemon juice;
• garlic clove;
• a glass of warm water.

Preparation progress:

• Grind the ingredients in a blender and dilute with water.
• We drink a cocktail before bed.

Detox smoothie

Ingredients for Apple Banana Smoothie:

• banana;
• apple;
• a glass of orange juice.

Preparation progress:

• Mix all ingredients in a blender.
• Add ice cubes.
• The smoothie is ready.

Ingredients for Apple Ginger Smoothie:

• apple;
• half a lime;
• grated ginger.

Preparation progress:

• Mix all ingredients in a blender.
• Season with ginger.

Detox juices

Ingredients for “Summer Mood” juice:

• Big apple;
• a glass of strawberries or fresh berries according to the season;
• lemon or lime;
• ginger.

Preparation progress:

• We pass all the ingredients through a juicer.
• We wipe through a sieve.

Ingredients for Vigor and Energy juice:

• half a beet;
• 2-3 stalks of celery;
• apple;
• half a lemon;
• lime.

Preparation progress:

• We pass all the ingredients through a juicer.
• Grind through a sieve, we get a purple drink.

Detox tea

Ingredients for “Lime Extravaganza” tea:

• sliced ​​cucumber, lemon and lime;
• 250 ml water;
• a couple of mint leaves.

Preparation progress:

• Pour water over the chopped ingredients and enjoy the taste.

Ingredients for aromatic detox tea:

• a handful of raspberries;
• juice from half a lemon;
• a little apple cider vinegar and agave juice;
• 500 ml water.

Preparation progress:

• Boil all components in water.
• Cool and strain.

Detox soups

Ingredients for this easy vegetable detox soup:

• 2 zucchini;
• one eggplant;
• 2 pcs. sweet pepper;
• 200 ml milk;
• onion.

Preparation progress:

• The ingredients are given per liter of water.
• Cut the vegetables into pieces and simmer in a frying pan in olive oil until half cooked.
• Place the contents into a saucepan, add water, and cook until tender.
• Cool slightly and grind in a blender.

Ingredients for Avocado Energy Detox Soup:

• 2 cucumbers;
• avocado;
• half a lemon;
• 5 stalks of celery;
• 200 ml boiled water;
• 1 teaspoon olive oil.

Preparation progress:

• Cut the avocado, cucumber and celery into pieces and grind in a blender.
• Add herbs, olive oil, juice of half a lemon, and water to the blender bowl.
• Mix until smooth.

Detox dishes

Ingredients for ham and broccoli balls:

• 0.6 kg chopped quinoa;
• 200 g diced ham;
• 300 g broccoli, pre-steamed;
• 300 g hard cheese
• 2 eggs
• breadcrumbs, a little pepper and salt.

Preparation progress:

• Mix all the ingredients and pour the mixture into molds.
• Bake in the oven until done.

Ingredients for bars:

• 500 g dates, cut into pieces;
• 1.5 cups oats;
• a glass of cranberries and pistachios;
• 1 tsp flax seed;
• chocolate chips;
• honey to your taste.

Preparation progress:

• Grind dates with seeds, salt and honey in a blender.
• Transfer to another container and mix with the rest of the ingredients.
• Place in a cool place for a while, form into bars, and bake in the oven until done.