You might follow the right diet plan, restricted yourself from heavy meals and junk food. In a nutshell, despite all efforts, could not get a positive weight loss result and still at the point from where you have started. Have you ever wondered what could be the reason behind this?. Well, our body might look beautiful, but our organs tell a different story. The continuous build-up of toxins in your body can cause difficulties in losing weight. When you know the leading cause of the problem it becomes easier to find out the solution, so we had. Let’s get into it.
The Detox Diet Plan
A Detox Diet plan cleanses your body, resets the eating routine by removal of all the unhealthy food from your eating list and helps in weight loss. This weight loss approach introduces organic food in your daily meals.
Your body organs naturally detoxify your body daily, but the processed food you eat, intake of alcohol, nicotine and several other unhealthy foods slow down the entire elimination process and puts a burden on your body organs. And due to continuous toxin build up, you may suffer from many health issues like,
- Weight gain
- Weakened immune system
- Mood swings, anxiety, and depression
- Tiredness, fatigue
- More sugar cravings
- Low energy
The best solution you have is a detox diet plan that does not only flush out the toxins but gives you a break from the malign foods, so your body can reboot and repairs itself.
Foods to eat in a detox diet
Consider eating daily meals comprises of these foods.
- Fruits and vegetables
- Proteins(eggs, Chicken, tofu, turkey, tuna, salmon, cod, and prawns)
- Detox water and plain water
- Fresh fruit juices and detox smoothies.
- Oats, quinoa,
- Lentils, beans, kidney beans
- Plant-based milk (Almond milk, coconut milk, hazelnut milk)
- Nuts and seeds
Foods to avoid while following a detox diet
If you are up to develop a detox diet plan, then make up your mind to avoid eating the foods mentioned below as much as possible.
- Processed food
- Junk food
- Butter, margarine, cheese, mayonnaise, and oil
- Ready-made sauces and salad dressing
- Red meat
- Store bought smoothies, juices and other foods.
Symptoms you may face
When following the detox diet, there is a chance that you might feel symptoms like headache, constipation, bad breath, strong smelling sweat, bloating, acne and dry skin. But you should not be worried because all these are the signs of occurrence of the detoxification process.
7-Day Detox Diet Plan
Some people follow full day detox while some go for 5 or 3-day detox diet plan. The diet plan allows you to lose 3 to 4 kg weight in a week and removes all harmful toxins. So if your goal is to lose 11 lbs in a week, you should follow this diet plan created by SOBSCare to help you develop a healthy lifestyle. Here is a safe and effective 7-day detox diet plan to follow.
Day 1 & 2
|Before breakfast ||1 to 2 glass of plain water or lemon water.|
|Breakfast|| You can have either have wheat/oats porridge sweetened with honey or
Fresh fruits salad.
|Lunch|| A big bowl of Vegetable soup
1-3/4 cup Chicken broth
1 cup Tomato juice
1 cup Tomatoes(Chopped)
1 cup Green beans
1 Potato (diced)
1 cup fresh corn kernels
2 stalks Celery
Cajun seasoning (To Taste)
Salt and Pepper (To Taste)
How to prepare: Put all the ingredients with water in a pot.
Simmer it for 30 mins, until veggies become tender.
Your yummy veggie soup is ready.
|Dinner|| Chicken salad
1 cup Chicken (cooked and chopped)
1/3rd cup Celery (diced)
2 Green Onions
1 tsp chopped almonds
1/2 tsp Lemon Juice
Salt, pepper (To Taste)
2 tbsp yogurt
1 tbsp olive oil
How to prepare: Mix together chicken, green onions, yogurt lemon juice, salt, and pepper. Pour olive oil and top with almonds.
|Snacks||Fruits juice, water, herbal tea, nuts etc|
Day 3 & 4
|Before breakfast ||1 to 2 glass of water with 1/2 tsp of lemon juice in it.|
|Breakfast|| Kiwi, Strawberry Detox Smoothie
4 Strawberries (prefer frozen)
1/2 Cup Baby Spinach
1 tbsp Flax Seeds
1 Cup water
1 Cup Ice
How to Prepare: Blend all the ingredients and start the day with this high power drink.
Peaches with cottage cheese (you can either go for any fruit of your choice).
|Lunch|| Fruit Salad
Kale Detox Smoothie
1-1/2 Cup Kale (chopped)
1 Stalk Celery (chopped)
1/2 Green Apple (chopped)
1/2 cup Unsweetened Almond Milk
1 tbsp Flax Seeds
How to Prepare: Blend the ingredients until it gets a creamy texture. If you like a cold smoothie, you can add ice.
|Dinner|| Mediterranean Quinoa Salad
1 cup cooked quinoa
1 cup Cherry Tomatoes
1 Cucumber (peeled and diced)
2 tbsp Fresh Parsley
1/4 cup Mozzarella Cheese
How to Prepare: Add all the ingredients in a bowl, pour olive oil over the salad and toss.
Top with the fresh parsley.
|Snacks||Fruits juice, lots of water, herbal tea, nuts etc|
Day 5 & 6
|Before breakfast ||
1 to 2 glass of lemon water.
1 Cup quinoa
2 Cups of water
How to prepare: Cook quinoa with water, until it gets tender.
1/2 tbsp honey
1 cup almond milk
How to prepare: Blend well all the ingredients, add ice and get the burst of energy.
Vegetable soup, with 1 cup kidney beans chili.
|Dinner|| Grilled salmon with broccoli
2 Salmon Fillet
1 Cup Broccoli
How to prepare:
Bake Salmon for 15 to 20 minutes.
Cook broccoli with herbs and seasonings.
Scorch salmon with olive oil.
Serve with kidney beans.
Fruits/ veggies, Fruits juice, plenty of water, herbal tea, nuts etc
1 to 2 glass of plain water or lemon water.
You can also add ginger.
Scrambled eggs with spinach
Peaches with cottage cheese
|Lunch|| Green salad
How to prepare: Combine avocado, cucumber, lettuce, baby corns, red onions, flax seeds, and chia seeds.
Add balsamic vinegar or extra virgin olive oil for dressing.
How to prepare: Blend below-mentioned ingredients, add ice and enjoy.
1 cup spinach (any green leaves of your choice).
Frozen mango, pineapple, and bananas.
1 Cup f water
|Dinner|| Chicken Stir Fry
1 Chicken fillet
1 cup broccoli
1 cup green beans
Chilli powder (as per your taste)
How to prepare:
Cook chicken with olive oil, add chili powder, broccoli, and beans. You can also add garlic and ginger for flavor.
Fruits juice, water, herbal tea, nuts etc
7-day detox diet workout plan
You should do mild exercises while following a detox diet plan. Here is the step by step approach described below to assist you in eliminating harmful materials from your body. Try to do these exercise sessions four days a week. Repeat each exercise 10 times with 15 sets of rest.
On day 4 consider 30 mins of running either on the treadmill or outside wherever you re comfortable.
- Neck Rotations
- Shoulder Rotations
- High Knees
- Jumping Jacks
- Push Ups
Yoga plan for a 7-day detox diet plan
You should also consider doing meditation and Yoga; it is also really beneficial. Yoga moves help fighting depression, keeps your body active. It is also good for the liver, brain health, and the heart.
You should do :
- Breathing tactics
- Butterfly Move
- Lotus position
Post-Detox Diet Eating Routine
After the completion of a 7-day detox diet plan, don’t jump to consume whole food at the very next day, slowly add solid food to your meals. It will help your body to restore. The right order to bring back foods to your diet is as follows:
Day 1: Go for Organic foods
Day 2: Consume fruits and vegetables
Day 3: Add fish, meat, poultry, eggs, and dairy products in your daily meal plan, but make sure it should be in the small amount.
The 7-day detox diet plan can help you to shed 11 lbs of fat if followed correctly. That’s why we bring you a thorough guide to successfully drop excess weight and cleanse your body. The people suffering from serious diseases, pregnant women and underweight persons should avoid this plan. It is important to consider your health conditions before indulging yourself in any weight loss method.