A simple cleansing diet encourages making positive changes in your food and beverage choices. Cleansing is the process of eliminating accumulated wastes and toxins from your body. In "The 3-Day Cleanse," authors Zoe Sakoutis and Erica Huss say that toxins are the poisonous substances found in your food, water and environment. Make simple changes like switching to complex carbohydrates, healthy fats, fiber, purified water and raw foods in your diet. Keep in mind that a simple cleansing diet may not be effective for everyone.
Raw Foods
In "The Raw Food Detox Diet," author Natalia Rose says that the processing and cooking of food destroys enzymes, which are compounds that are vital in the proper digestion of food. A diet that lacks enzymes stresses your pancreas and other detoxification organs by pushing them to create digestive enzymes that are missing. Eat raw foods that are fresh and in their most natural state. According to Rose, raw foods are high in enzymes, which make them easier to digest, assimilate and eliminate.
Fiber
Fiber is a nutrient that is lacking in many diets but is essential for a simple cleansing diet. Fiber is an indigestible carbohydrate that acts as a bulking agent. It also enables proper peristalsis to occur. In "The Complete Master Cleanse," Tom Woloshyn defines peristalsis as "contractions of the muscles that move the digesting food, or chyme, through the digestive tract." Peristalsis must occur to have regular eliminations of waste and toxins through your colon. Eat fiber-rich foods such as fruits, vegetables, whole grains, nuts and seeds. A fiber deficiency can lead to constipation, diverticulitis, colon cancer and irritable bowel syndrome.
Water
Drink plenty of purified water throughout the day. Purified water has been filtered of toxic chemicals such as mercury and fluoride commonly found in your tap water. In "The Master Cleanser," author Tom Woloshyn states that water assists your cells in dissolving and flushing toxins out of your system on a daily basis. Water will help you absorb nutrients more effectively, which supports your body during cleansing. Aim for at least eight 8-oz. servings of water every day.
Complex Carbohydrates
In "The Raw Food Diet," author Natalia Rose says that the modern Western diet contains too many simple carbohydrates, which are toxic to your health. This includes cookies, cakes, high-fructose corn syrup, candies and refined flour. Simple carbohydrates often lack essential vitamins, minerals and fiber. These food products are quickly converted to glucose and trigger a rise in blood-sugar levels, which increases your appetite cravings for sugar. Complex carbohydrates require more time to break down into glucose. For this reason, they are slowly released into the bloodstream and used longer for energy. Choose complex carbohydrates such as brown rice, beans, legumes and vegetables.
Fats
In "The 3-Day Cleanse," the authors claim that many toxins accumulate in fat tissue. This type of fat tends to develop around abdominal organs, such as your liver and pancreas. These organs are your body's natural detoxification system, and under toxic stress they cannot function properly. In "The Fat Flush Plan," author Ann Louise Gittleman says that abdominal fat also triggers stress hormones, which fuels inflammation, high cholesterol levels, high blood pressure and glucose intolerance. Saturated fats and trans-fatty acids found in meats, dairy products, fried foods and baked goods are often associated with these chronic diseases. Switch to monounsaturated and polyunsaturated fatty acids like those found in oily fish, avocados, olive oil, nuts and seeds.
References
- "The 3-Day Cleanse: Drink Fresh Juice, Eat Real Food, and Get Back into Your Skinny Jeans"; Zoe Sakoutis, Erica Huss; 2010
- "The Raw Food Detox Diet"; Natalia Rose; 2007
- "The Fat Flush Plan"; Ann Louise Gittleman, PhD; 2002
- "The Complete Master Cleanse"; Tom Woloshyn; 2007
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