We all need a break sometimes, that urge to just up and leave and take a temporary break from our regular life – college, work, or even our families and friends. And while that usually means changing our physical surroundings, what about our internal environment? Why not ever apply “taking a break” for our body too?
Your usual routine and diet can get boring sometimes, and your body will tell you the same by becoming sluggish and out of it. This is when you know your body needs a break. So it’s important to figure out how to detox your body and draft a detox cleanse diet so you can bounce back to your regular and more revitalised self.
What is a Detox Diet?
A detox diet is a diet plan specifically crafted to reduce and remove toxins from the body and facilitate weight loss. It’s a short-term plan, but if done right, its benefits can last long-term.
Most detox diet plans include (1):
• Fasting
• Drinking only juices or similar beverages
• Limiting food intake and eating very specific foods
• Using herbs and dietary supplements to make up for nutrients intake
Why Should You Detox?
Generally, our bodies are already equipped to cleanse themselves – the lung, kidneys, gut, and even our skin are all detoxification systems. They naturally break down and remove waste products and chemicals without special diets or supplements. So what’s the need for detox body cleansing? Well, simply eating more whole, plant-based foods, drinking water, and cutting processed junk can gently support your natural detox pathways and help you feel your best. And the reason you feel better during and after a detox cleanse diet comes from cutting out processed foods, sugar, and alcohol, and focusing on hydration and nutrient-rich meals. When you feel better inside, it reflects outside in the health of skin and hair as well as your mood and temperament.
Benefits of a Detox Cleanse Diet
Supporting your body’s detox processes by following detox diets will have beneficial effects, apart from detoxification:
• Promoting Weight Loss: A study showed the effects of a lemon detox diet for weight loss. People were made to have only organic maple or palm syrups and lemon juice, while avoiding whole foods for a period of 7 days. It resulted in reduced body fat and insulin resistance by restricting calories (2). So a 7 day weight loss diet plan should focus on limiting calorie intake to be effective for weight loss.
• Improves Energy: Many people feel more refreshed and energised after following a detox cleanse diet. Removing toxins, avoiding processed foods, cutting down on sugar, and avoiding alcohol can definitely make your mind sharper and more active.
• Effects on Skin: You’ll also notice that your skin might clear up during a detox. This is the effect of removing unhealthy processed food and sugar from your regular diet. These foods can lead to the production of acne and pimples on your face, so cutting them out can make your skin healthier and clearer.
Your 7 Day Detox Diet Plan
This plan sticks to simple, satisfying, and nourishing foods to support your digestion and kickstart healthy habits!
DAY 1: Fresh Start
• Breakfast: Healthy grains like oatmeal or quinoa. A side of fresh fruit (apple, pear, or grapes), and a cup of herbal tea.
• Lunch: Large raw vegetable salad with a dash of extra virgin olive oil (EVOO) and lemon, steamed veggies, and a kiwi.
• Snack: A bowl of mixed nuts, fresh fruit (or you can soak dried fruits overnight). Prepare a detox broth too if you’d like.
• Dinner: Tofu scramble with steamed vegetables (broccoli, cabbage, turnip or radish).
• Drinks: Water, herbal teas like peppermint or ginger.
DAY 2: Clean and Green
• Breakfast: Green smoothie (spinach, kiwi, grapes, watercress), seeds, oatmeal.
• Lunch: Mixed salad (watercress, mint, spring onions, baby spinach, peppers) plus jacket potato (made with EVOO) and chives.
• Snack: Mango or apple slices.
• Dinner: Vegetable stew (onion, garlic, carrots, celery, beans).
• Drinks: Vegetable juice, water.
DAY 3: Fibre Focus
• Breakfast: Oats with almond milk and berries, tablespoon of ground flaxseed.
• Lunch: Lentil and chickpea soup.
• Snack: Sliced apple or pear and pumpkin seeds.
• Dinner: Brown rice with steamed vegetables (celery, tomato, carrot, spinach, broccoli).
• Drinks: Water, peppermint tea.
DAY 4: Colourful Plate
• Breakfast: Fruit salad (apple, pear, banana) with a handful of overnight soaked or pan toasted walnuts.
• Lunch: A raw salad with cauliflower, broccoli, red cabbage, and carrot, topped with steamed spinach and olive oil.
• Snack: Carrot and cucumber sticks.
• Dinner: Stir-fried vegetables with brown rice, or stir-fried tofu with greens.
• Drinks: Water, herbal tea.
DAY 5: Protein Power
• Breakfast: Tofu and spinach scramble with some whole beans, sprouts, and fresh berries.
• Lunch: Shredded lettuce, tomato, olives, cucumber, pepper, beans, and lemon dressing.
• Snack: Sliced grapefruit, sunflower seeds.
• Dinner: Tomato and spinach soup with tofu cubes or bean patty with salad.
• Drinks: Herbal tea, water.
DAY 6: Balance and Variety
• Breakfast: Homemade coconut yogurt with berries and flaxseeds.
• Lunch: Mixed salad (lettuce, spinach, parsley, tomato, seeds), steamed potatoes, tofu with lemon.
• Snack: Banana or a handful of nuts.
• Dinner: Beans and vegetable salad, brown rice.
• Drinks: Ginger-lemon tea, water.
DAY 7: Gentle Finish
• Breakfast: Oats porridge (make it with dates or jaggery for sweetness) with blueberries and pumpkin seeds.
• Lunch: Quinoa salad with butternut squash, greens, avocado.
• Snack: Sliced oranges or kiwi.
• Dinner: Cucumber and avocado stir fry, mixed salad.
• Drinks: Water, herbal tea (peppermint, chamomile).
This 7-day plan supports your body’s natural cleanse processes – without extreme restrictions – helping you feel lighter, refreshed, and ready for a healthy routine!
General Tips for Safe Detox
• Start each day with warm water and lemon
• Have only home-cooked fresh meals with fresh ingredients
• Hydrate well (you should be having 3 litres of water daily during a detox period)
• Eat plenty of fruit and veggies throughout the day
• Avoid ultra-processed snacks, packaged food, and sugary drinks. During a detox, alcohol is strictly prohibited.
• Move your body. Not heavy exercise, but some relaxing yoga and pranayama to support detoxification
Final Thoughts
A “detox” can be a healthy kickstart if it means eating more fruit, vegetables, and whole grains, and reducing processed foods – but not if it promotes extreme fasting or miracle supplements. While some can support your health and promote weight loss, the most sustainable way to detox and lose weight is to eat balanced, whole foods, move your body daily, sleep well, and cut down alcohol and refined sugars. Always consult your GP before starting restrictive or intense diet plans, especially if you have underlying health conditions.
FAQs
Q1. What is a cortisol detox diet?
A cortisol detox diet focuses on eating whole, nutrient-rich foods high in fibre, omega-3 fatty acids, and vitamins to maintain normal cortisol levels and reduce chronic stress.
Q2. How often should you do a 7 day detox?
You can do a 7 day detox a few times a year but not too frequently. Always listen to your body and consult a healthcare professional before regular detoxing.
Q3. Does your body detox when you start eating healthy?
Yes, eating a balanced diet rich in whole foods naturally supports your body’s organs in detoxifying and maintaining overall health without special cleanses.
Q4. What to drink to detox your body?
Water, herbal teas (like green, peppermint, chamomile), and warm water with lemon are the best drinks to support your body’s natural detoxification and keep it hydrated.