Detox diets promise you mental clarity, physical energy and an overall sense of wellbeing and health. Hundreds of versions of detox diets exist, but not all are healthy. Detox diets that prescribe certain supplements, ask you to fast for long periods of time or cut your food intake to fewer than 1,200 calories per day are not the best options. An example of a healthy detox plan contains whole, natural foods and helps you eliminate reliance on highly processed and refined products. Always check with your health care provider before making changes in your diet.
Commonalities
Although detox plans can differ radically in their recommendations, most have common elements. You are usually asked to give up caffeine, alcohol and tobacco. Processed foods, especially those with added sugar and sodium, are also off limits. Most recommend generous amounts of water and fresh leafy greens. Dairy and meat products may also be limited on a detox menu.
Breakfast
A detox breakfast might begin with herbal tea or a glass of water with fresh lemon juice. For a whole grain, choose steel-cut oats because they are minimally processed. Top them with a splash of almond or coconut milk, fresh blueberries and raw almonds. The blueberries are full of antioxidants and the almonds provide magnesium, vitamin E and heart-healthy fats. Raw almonds are less processed than roasted varieties.
Lunch
For lunch, have steamed brown rice with a generous amount of dark leafy greens. Choose arugula, romaine or baby swiss chard for a cold salad topped with radishes, cucumbers, lemon juice and cold-pressed olive oil. If you prefer cooked greens, lightly sauté kale or spinach with a splash of olive oil and a bit of minced garlic. Have a small serving of steamed or broiled flounder or cod alongside. If you crave dessert, opt for fresh fruit such as a whole apple or pear.
Dinner
At dinner, indulge in a large serving of steamed vegetables including broccoli, asparagus and zucchini. You could have a small portion of roasted organic chicken breast or lentils stewed with cumin, onions, garlic and water. Enjoy another serving of brown rice or cooked quinoa as a whole grain carbohydrate to provide energy and fiber.
Snacks
If hunger gets the better of you during the day, choose cleansing snacks such as fresh fruit or cut-up vegetables. Raw nuts and seeds are other high-energy options. You could also make a homemade hummus by pureeing whole sunflower seeds, cooked chickpeas, cold-pressed olive oil, lemon juice and cumin.
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