With so many detox diets on the market, it can be hard to choose which plan is best for you. The truth is that eating a portion-controlled, healthy and balanced diet can clean out your body just as well, if not better, than most detox diets.
Step 1
Avoid the fads. One important aspect of dieting is looking past the detox diet fads that proliferate the Internet and magazines, and focusing on a diet that gives the body the nutrients and subsistence it needs, while still pushing the body to clean itself out. According to the Mayo Clinic, there is no evidence that extreme low-calorie detoxes have any health benefits, and in many cases may be harmful to your body.
Step 2
Restrict how long you fast. Starting your diet with a fast can be helpful to allow the liver to filter, and the body to metabolize, any remaining harmful substances from the body. But do not fast for more than 24 hours. During any fast drink plenty of water to flush any toxins or other harmful substances out of your body.
Step 3
Choose fruits and vegetables. One of the staples of any body-cleansing diet is fruits and vegetables, especially in their raw form. Not only do fruits and vegetables contain the bulk of the natural sources of vitamins and nutrients your body needs to operate, they also contain high levels of fiber. According to the American Heart Association, fiber has two main functions in your diet. Insoluble fiber can act as a digestive scrubber to help restore your digestive tract to a more optimum working level. This can prevent problems such as constipation or hemorrhoids. The second fiber, soluble fiber, can be used to help sweep excess cholesterol out of your bloodstream. This helps lower your chances of heart and blood vessel diseases and stroke.
Step 4
Choose whole grains over processed flours. Regardless of what fad diets may tell you, carbohydrates are an essential part of your diet, and can still be used as part of a body-cleaning regimen. Choose healthy carbohydrates over processed and sugar-laden forms. Eating whole grains can provide a fiber-filled source of carbohydrates that not only allows you to feel more satisfied and fuller longer, but can also help control your blood glucose levels. This is especially important for those using their cleansing diet to prevent or control diabetes. According to the The American Society for Clinical Nutrition, eating whole grains can help lower fasting blood glucose levels, as well as keep blood glucose levels balanced for longer periods of time than identical processed low-fiber meals.
Step 5
Choose lean meats and seafood. If you choose to include meat in your cleansing diet, opt for controlled portions of lean meats (such as chicken) and seafood. Avoid proteins with high saturated fat and cholesterol levels (such as red meat) to help lower the levels of triglycerides and cholesterol in the blood. Eating seafood, such as salmon, can give you the added benefit of omega-3 fatty acids, which can increase the levels of good cholesterol in your body. If you choose not to use meat during your diet, find other sources of iron, such as spinach, to prevent iron deficiency.
Step 6
Drink plenty of water. The key to any cleansing diet is drinking adequate amounts of water. One way to determine how much water you should consume is to calculate your intake based off of your body weight. Divide your body weight by two. That is approximately how many ounces of water you should be drinking each day.
Tips and Warnings
- When eating fruits or vegetables with the peel on, opt for vegetables that are grown organically. This can cut the amount of toxins from pesticides, weed control or fertilizers exposed to the peel before you eat it.
- Switching to a diet high in fiber can cause digestive problems at first, especially if you are not already used to fiber in your diet. This can result in feelings of bloating or cramping in the stomach. To remedy this, slowly add additional fiber into your meals during the weeks leading up to your diet. This will allow your body time to transition before your diet cleanse.
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