A detoxification diet is meant to help you clear toxins and impurities from your body so that you enjoy greater energy and feelings of well-being. Many different prescriptions for detox diets exist, but those emphasizing whole foods work best for a two-week detox. That time frame gives your body enough time to fully process out toxins. It is also a short enough time that adherence is possible.
Preparation
Step 1
Plan ahead. Choose a two-week period where you have limited social engagements or plans for entertaining and meals out. Pick a time where work and life stresses are minimal.
Step 2
Clear your cupboards of foods that are not on your detox diet so as to lessen temptation. Get rid of processed snacks, canned soups and sauces, and frozen dinners. If you cannot bring yourself to get rid of these foods, put them in an out-of-sight location so that you are not tempted to break your detox program.
Step 3
Phase out caffeine, alcohol and added sugars. Limit your intake for a few days before you officially begin your two-week detox so that when you cut them out completely, you experience less intense symptoms of withdrawal---like headaches, irritability and fatigue.Shop for your detox the day before you intend to begin. Fill your cart with skinless chicken and turkey, eggs and small varieties of fish (like tilapia and trout). Choose fresh vegetables and fruits. Buy dried beans to rehydrate and cook rather than sodium-laden canned varieties. Also purchase brown rice, quinoa, nuts and seeds. Include lemon, scallions, fresh herbs, garlic, cayenne, cinnamon and turmeric for seasoning.
Two-Week Detox
Step 1
Start your detox on a day that you can spend time at home. Plan to sit quietly and read or meditate, without outside distractions from the TV or computer. Strive to get eight hours of sleep per night. As pointed out by Marcelle Pick, OB/GYN NP, author of "The Core Balance Diet," adequate sleep helps smooth out your hormonal cycles and will give you more energy.
Step 2
Eat several small meals every day that include the foods from your shopping trip. Pair lean proteins with raw or lightly steamed vegetables or whole grains. Do not skip meals. Instead, snack regularly to feel satisfied and energized.
Step 3
Stay away from certain foods. Eliminate all caffeine, alcohol, added sugar (like corn syrup, cane sugar, honey and brown rice syrup) and refined grains. Also remove common irritants like peanuts, pork, shellfish, chocolate, condiments, margarine and shortening, wheat, processed meats, excess salt, soy and soft drinks. Avoid artificial sweeteners as well.
Step 4
Drink at least eight 8-oz. glasses of filtered water every day. Add lemon or cucumbers to enhance the flavor. Include herbal teas, without caffeine, if you need something warm.
Step 5
Participate in gentle forms of exercise like walking or yoga. Avoid stressing your body with intense athletic endeavors.
Coming Off the Detox
Step 1
Ease back into your normal diet. Add the "eliminated" foods gradually---one or two every three days. Try not to gorge on a heavy, fatty meal or processed foods right away as your system may react poorly to the shock of "unclean" foods.
Step 2
Add more rigorous exercise in slowly---perhaps only two times a week to start as you build your endurance back up. After two or three weeks, return to your regular exercise routine.
Step 3
Continue some of the habits you created during your detox. Feed your body nutritionally rich foods most of the time. Make attempts to minimize stress and obtain enough sleep.
Things You'll Need
- Lean protein
- Vegetables and fruits
- Dried beans
- Brown rice
- Quinoa
- Lemons
- Nuts and seeds
- Cinnamon
- Turmeric
- Garlic
- Water
- Herbal tea
References
- Gaiam: 10 Ways to Detoxify Your Body
- CNN: Deconstructing Detox Diets
- Women to Women: DetoxificationA detoxification diet intends to help you clear toxins and impurities from your body so that you enjoy greater energy and feelings of wellbeing. Many different prescriptions for detox diets exist, but those emphasizing whole foods work best for a two-week period. Two weeks on a detox diet gives your body enough time to fully process out toxins. It is also a short enough time that adherence is possible.
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