A cleansing diet may be an effective way to help prepare your body for a healthy diet and lifestyle change. Cleansing the body, or detoxing, is believed to rid the body of toxins and waste products that accumulate from the food you eat, air you breathe and chemicals in your environment. A cleanse does not necessarily mean that you have to do a dietary fast, deprive yourself, or drink only liquids for a week or more. Rather, a healthy cleanse should be a method that allows the body to rest and repair itself prior to engaging in a healthy lifelong diet plan.
Step 1
Drink lots of water on a cleansing diet. Water helps flush the body of waste and toxins by regulating the movement of materials through the digestive tract. Water prevents dehydration, helps fill you up and may assist in preventing hunger cravings that can lead to overeating of unhealthy foods. Aim for eight to 10 glasses of water a day. Replace caffeinated beverages and soda pop with healthier alternatives such as herbal teas and light broths.
Step 2
Eliminate processed foods and simple carbohydrates from your diet. Simple carbs, including white bread and flours, are stripped of their nutrients during the milling process. They are often high in sugar and low in fiber, causing blood sugar levels to fluctuate, which triggers fatigue and hunger cravings. In addition to processed bread and flour, avoid candy, chocolate bars, granola bars, or most foods that come in packages or boxes.
Step 3
Eat whole-grain complex carbohydrates. Whole-grains retain their nutrients during the milling process and are a source of dietary fiber. Fiber is essential to healthy digestion, assisting the movement of waste products through the body for elimination. Cleanse the body with whole-wheat bread in moderation, whole-grain brown rice, quinoa and buckwheat flour. Try eating a slice of whole-grain toast with breakfast and a quinoa salad with chickpeas and steamed asparagus for lunch or dinner.
Step 4
Eat fruits and vegetables as the foundation of your cleanse. Produce is rich in nutrients, vitamins and minerals that are essential for normal body functions, skin health and hormonal balance. The high water and fiber content in fruits and vegetables help eliminate waste products and toxins from the body for safe and natural detoxing. Eat fruits and vegetables often throughout a cleanse for low-calorie and low-fat meals and snacks. It may be best to eat them raw or lightly cooked, such as by steaming, to avoid killing off their nutrients and affecting digestive enzymes.
Step 5
Eliminate meat and dairy products. These foods are high in protein and may be higher in fat, which is difficult to digest in the body. This slows down the elimination of waste products and removal of toxins. The cleansing period should allow the kidneys and liver to rest from having to digest foods that are high in protein and fat, which may overload these organs. Get your protein from more natural sources, such as quinoa, brown rice or seeds, and try dairy alternatives such as almond milk. If you must consume meat, stick to lean poultry or light fish such as sole or haddock.
References
- "Detox for the Rest of Us: Safe and Easy Plans to Cleanse Your Body, Boost Your Metabolism, Lose Weight and Feel Great!"; Carole Jacobs; 2010
- "The Fat Flush Plan"; Ann Louise Gittleman and Barry Sears; 2002
- "The Fat Flush Foods"; Ann Louise Gittleman; 2004
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