The detox diet is a restrictive diet that consists of consuming only whole plants, or in the form of juice, for 1 to 7 consecutive days. More than a weight loss, detoxification would detoxify the body and make it feel better. Be careful, detox is very controversial, you have to be careful.
Characteristics of detoxification:
- Food based on fruit, vegetables or juice
- Duration from 1 to 7 consecutive days
- Weight loss and detoxification of the body
- Very restrictive regime
- Lemon juice, water and tea at will
The main principles of the regime
There is not one but several detox diets: lemon, juice or whole fruit and vegetables. This type of diet aims to support the organs in their purification functions to induce detoxification.
How does the lemon detox diet work?
The “Detox” diets come in different forms:
- Variable duration: 1 to 7 days
- Fruit consumption only
- Consumption of vegetables only
- Consumption of juice or smoothies
- Vegetarian type diet
How does the flat stomach detox diet help you lose weight?
The detox diet promises improved physical and mental well-being, increased energy levels, reduced cravings, better sleep quality, brighter skin and a strengthened immune system. Detox diets compare the human body to the engine of a car that clogs up over time, accumulating waste and toxins that can cause fatigue, dull complexion and hair, weakened immune systems, digestive problems, etc. Toxins come from the body itself but also from outside through pollution, drugs, smoking, alcohol, etc. The body would not be able, at some point, to eliminate all this waste and that is why a detoxification cure would be necessary. The liver, kidneys and intestines are the most targeted organs during a “detox” treatment. By detoxifying, these organs would then become more efficient and the metabolism more powerful. As a result, we would be more inclined to burn calories.
It is important to mention that the human body, and mainly the liver and kidneys, are the key organs in the treatment of the body’s waste. Yes, the body produces waste, but it is taken care of by our organs and is eliminated naturally. The liver participates, among other things, in the formation of urea before its elimination from the body, in the metabolism and elimination of alcohol and drugs with the help of the kidneys, in the degradation of fatty acids, etc. Then, the kidneys are responsible for blood filtration and waste disposal. There is therefore no need to worry about the quality of our blood if the kidneys are functioning well.
How long does the detox diet last?
The detox diet lasts between 1 and 7 days, it is not recommended to go beyond that. Indeed, it is above all a very restrictive regime which could, in the long term, lead to significant deficiencies. There are many ways to do it: a few consecutive days, one day a week, etc.
The foods or drinks to be included in the “detox” day are generally:
- Green tea
- Citrus fruits: lemon, orange, grapefruit
- Red fruits: blueberries, blackberries, strawberries, raspberries, cranberries
- Foods rich in chlorophyll: asparagus, dandelion, avocado, kiwi, kale, watercress, chives, mint, basil, thyme, parsley, etc.
It is usually advisable, during this period, to drink at least 1.5 litres of water per day. Some diets also recommend drinking water with freshly squeezed lemon or green tea all day long in the morning, on an empty stomach.
We realize that the foods offered during a detox treatment are foods containing a significant amount of antioxidants. Let us remember that antioxidants have a role to play in neutralizing free radicals that damage the body. These free radicals are considered as waste produced by the body itself, but would also come from outside through combustion smoke, chemicals, dust, etc. These compounds with antioxidant properties are vitamin C, vitamin E, selenium and carotenoids. It is therefore perhaps for this reason that the foods offered in a detox cure are also the richest in vitamin C, vitamin E, selenium and carotenoids.
Foods that are prohibited during a detox diet are those that increase toxins in the body and “clog” the organs. Here is a non-exhaustive list:
- Refined sugars
- Fat content
- Animal products: red meat mainly and sometimes dairy products
- Processed foods
Foods to avoid during “detox” diets, such as red meat for example, or even alcohol, are the subject of scientific evidence that demonstrates their negative impact on health. It is therefore quite normal to advise against their consumption daily and not only for a few days.
Detox diet: standard menus for 2 and 3 days
|Detox diet day 1||Detox diet day 2||Detox diet day 3|
|Morning||When rising: 1 cup of water with lemon juice|
Red fruit smoothies with almond drink and hemp seeds
|When rising: 1 cup of water with lemon juice|
Green juice made from apple, celery and spinach
|When rising: 1 cup of water with lemon juice|
Mango and pineapple soup with lime
|Noon||Kale cabbage and artichoke salad|
|Carrot and raisin salad with almonds and lemon|
|Grapefruit, avocado and celery salad|
|Snack||1 cup tea with lemon|
Nuts and raw vegetables
|Herbal tea with lemon|
Homemade compote with no added sugars
|Evening||Carrot, ginger and crab soup|
|Thai vegetable and shrimp soup|
|Tomato, pepper and cucumber gazpacho|
Advantages and disadvantages
The positive points of the lemon detox diet
- Fibre richness
- Good supply of antioxidants and micro-nutrients
- Very short duration
- Feeling better
- Requires little cooking
- Easy to understand and apply
The negative points of the detox diet
- Very restrictive and low-calorie
- Absence of protein
- Frequent feeling of hunger
- Monotonous and difficult to maintain over the long term
- Incompatible with an active social life
- Dangerous for vulnerable people because it can lead to obsessive eating behaviours
Recommendations and precautions to be taken
Are there any risks?
Although these cures are often based on a large quantity of vegetables and fruits, it is important to note that they are often too low in calories to reach the recommended intakes of vitamins and minerals. The American College of Sports Medicine indicates that women should consume at least 1,200 calories per day, and men should consume at least 1,800. In addition, a diet containing less than 1600 calories per day does not seem to achieve the recommended nutrient intakes, mainly vitamin C, E, calcium and magnesium. It is therefore not recommended to follow this diet for several days. The weight that is lost will be mostly water because the body is emptying itself of its glycogen reserves. Finally, protein intake is very low (about 30 g/day), which also leads to muscle loss.
Is this a diet for you?
In general and whatever your situation, it is not recommended to practice the lemon or fruit juice detox diet for too long. On the other hand, a detox day can be a very good thing when the body wants it. For example, the day after a hearty family meal there is no inconvenience in eating very lightly to allow the organs to recover and clean themselves.
Is it a diet compatible with sport?
Yes, that’s right. In any case, this type of diet is not intended to be practiced continuously. If it is better not to do intense activity on detox days, it is recommended to exercise on other days. Physical activity helps the body eliminate toxins and slows muscle loss caused by overly restrictive diets.
How not to gain weight after a detox diet fruit juice detox?
If the detox is well done, there is no reason to regain weight afterwards. It is important to understand that weight loss should not be the objective of a detox diet. This should not be practiced for more than two consecutive days and should be followed by a few days of light and predominantly vegetable food.