The 30-Day Clean Detox Plan, endorsed by Dr. Oz, was developed by Dr. Alejandro Junger, a cardiologist and author. It's a 30-day detox designed to reset and rebalance your body from years of bad eating habits by focusing on nutrient-dense whole foods and avoiding foods that could trigger allergies.
30-Day Detox Plan
The 30-day detox is an eating plan that contains whole, nutritious foods that have health benefits and are easily digestible by your body. On the 30-day cleanse, you eat three meals a day: a shake for breakfast, a meal for lunch and a light meal for dinner. It is recommended to eat slowly, until you are about 80 percent full.
It is not necessarily a calorie-restrictive diet. The Offices of Disease Prevention and Health Promotion's 2015-2020 Dietary Guidelines for Americans recommends that adult women and men consume 1,600-2,400 and 2,000-3,000 calories per day, respectively.
The 30-day detox recommends eating a minimum of 1,200 calories and 50-80 grams of protein per day. Since caloric intake for any given individual depends on age, weight, activity level, gender and height, it is possible to eat within the Dietary Guidelines' daily recommended range of calories and still follow the diet plan.
Read more: Recommended Caloric Intake for Weight Loss
Note there are certain types of people that should not try the Clean Detox, including pregnant or nursing women and individuals who are under 18, have chronic diseases or are on medication for bipolar disorder. It's a good idea for anyone to consult a doctor before trying a new diet plan.
Suggested Food List
The Clean Detox is designed to include healthy, whole food sources and avoid certain foods that cause allergies, sensitivities and digestive problems. There is a difference between a food allergy and a food sensitivity.
A food intolerance occurs when your body cannot break down a certain food, and it involves your digestive system. Symptoms can include gas or abdominal pain. A food allergy, on the other hand, involves your immune system — your body produces antibodies when it senses an invading substance and it can result in hives, vomiting or even life-threatening anaphylaxis.
Foods to include on a 30-day diet include: whole vegetables, brown rice, stevia, beans and lentils, green tea, apple cider vinegar, wild fish, organic chicken and turkey, whole fruits, berries, nuts, seeds, coconut oil and plant-based protein powder.
Foods to avoid include dairy and eggs, gluten, wheat, processed sugar, soy, coffee, soda, alcohol, beef, pork, creamed vegetables, peanuts, corn oil and whey protein.
Dr. Oz provides sample menus to help with the cleanse. For example, breakfast could be a smoothie with berries, spinach, plant-based protein and a milk alternative. Lunch could be fish tacos and dinner could be a quinoa salad with vegetables. Snacks are allowed but you are encouraged to make sure you are truly hungry vs. emotionally hungry.
Other Considerations for the Detox
In addition to maintaining a healthy diet, there are two things the Clean Detox recommends you keep in mind.
Daily Bowel Movements: The 30-day clean detox recommends you try to have daily bowel movements in order to remove toxins in your body.
An October 2016 review study in Molecular and Clinical Oncology found that there is an inverse association between bowel movement frequency and cardiovascular mortality. Your large bowel or colon is important for ridding the body of substances it doesn't need.
Suboptimal functioning of the colon (e.g., constipation) can lead to bloating and gas. It can also contribute to oxidative stress, which is linked to several chronic diseases like cardiovascular disease and colorectal cancer, so daily bowel movements are important for a healthy colon and body.
A diet that is high in fiber can help regulate bowel movements. Good sources of fiber include whole grains, legumes, vegetables and fruits.
12-Hour Window: The diet plan also recommends having a 12-hour window where you don't eat between your last meal of the day and the first meal of the next day (water and herbal tea is allowed). The diet plan recommends 12 hours to allow for the body to digest food and begin a deep cleanse.
The 12-hour window in the Clean Detox is similar to the fasting period during intermittent fasting. A June 2016 review in Nutrients showed that there is some evidence that intermittent energy restriction can lead to weight loss and is at least as effective as calorie restriction in maintaining body weight.
Other suggestions include being mindful of your hunger and snacking habits. The recommendation is to let your body rest, but light movement — such as walking for 20 minutes or doing yoga for 30 minutes — can be incorporated though not required. If you do choose to exercise more, you can eat more, as long as you stay on the acceptable foods list.
Possible Benefits of Detox
Although weight loss isn't the primary goal of the 30-day detox, it is a possible outcome. Any weight loss from a cleanse or detox is likely due to eating nutrient-rich foods that tend to be lower in calories. However, adhering to a restrictive diet like the 30-day cleanse is hard in practice. Calorie restriction is also is not an effective long-term strategy for weight management as your body's metabolism adjusts to a reduced calorie intake over time and becomes more efficient.
Read more: Healthy Ways to Lose Weight Fast
Instead of weight loss, the diet recommends focusing on other outcomes such as how an individual feels in terms of energy levels, sleep patterns, digestion and mood.
There is little scientific evidence that detox diets actually help you lose weight or help the body detox, according to a December 2015 study in the Journal of Human Nutrition and Dietetics. The body has many natural processes via the liver, kidneys, gastrointestinal system, skin and lungs that help it eliminate toxins.
In an April 2013 article in the_ Scientific World Journal_ stated there is some evidence that certain foods can help reduce absorption or reabsorption of toxic metals in the body. These include dietary fibers from grains and fruit and cilantro.
There are other health benefits of doing a diet that incorporates the foods in the 30-day detox. These foods tend to be whole, nutrient-dense foods that are consistent with the recommendations from the American Heart Association (AHA) for a healthy diet to help protect against cardiovascular disease.
Read more: The 14 Best Foods for Your Heart
Per a January 2019 report in Circulation, 48 percent of US adults have cardiovascular disease, which is also the number one cause of death in the country. In addition to regular physical activity, the AHA recommends a variety of nutritional foods across all the food groups as part of a healthy lifestyle.
- Dr. Oz: "The Clean Detox Manual"
- Clean Program: "Home"
- Dr. Oz: "Clean Detox Program 30-Day Meal Plan"
- Offices of Disease Prevention and Health Promotion: "2015-2020 Dietary Guidelines for Americans"
- American Academy of Allergy, Asthma & Immunology: "Food Intolerance Versus Food Allergy"
- Molecular and Clinical Oncology: "Bowel Movement Frequency, Oxidative Stress and Disease Prevention"
- American Society of Colon and Rectal Surgeons: "The Colon: What It Is, What It Does"
- Nutrients: "Weight-Loss Outcomes: A Systematic Review and Meta-Analysis of Intermittent Energy Restriction Trials Lasting a Minimum of 6 Months"
- National Center for Complementary and Integrative Health: "'Detoxes' and 'Cleanses'"
- International Journal of Obesity: "Physiological Adaptations to Weight Loss and Factors Favouring Weight Regain"
- Journal of Human Nutrition and Dietetics: "Detox Diets for Toxin Elimination and Weight Management: A Critical Review of the Evidence"
- American Heart Association: "The American Heart Association Diet and Lifestyle Recommendations"
- Circulation: "Heart Disease and Stroke Statistics—2019 Update: A Report From the American Heart Association"
- Scientific World Journal: "Chelation: Harnessing and Enhancing Heavy Metal Detoxification—A Review"