5 day detox diet

Published: Tue May 07, 2013
Categories: Top 5 Advice

Why detox?

The purpose of a detox diet is to cleanse the body's organs and aid the removal of toxins which may accumulate from environmental factors, stress, poor diet, medications, smoking etc. So what are the signs that your body may need a 5 Day Detox? These can include feeling sluggish, low mood, lack of energy and having a general malaise. A variety of lifestyle and dietary changes may be used to detox the body naturally. For the first few days leading up to the detox slowly reduce your intake of tea, coffee, salt and pepper and processed foods. This will reduce possible detox side effects and withdrawal symptoms such as fatigue, sugar cravings, nausea and headaches.
  • Be aware of your environment and the toxic substances that may be in it. Use natural or environmentally friendly cleaning products in your home and garden.
  • Clean out the fridge and cupboards and remove all processed foods, junk and old clothes. A good clean out at home is a wonderful way to detox the mind!
  • Avoid smoking or being around cigarette smoke.
  • Always wash fruits and vegetables before eating them. Vinegar and water is a good way to get them clean. Choose organic where possible.
  • Avoid heating foods in plastic containers in the microwave, wrapping foods in plastic and drinking/eating out of plastic. The plastic can leach toxic chemicals into the foods.
  • Avoid unnecessary medications unless prescribed by a doctor

Do I need to take any supplements?

You may be required to take additional supplements to support your detox. Follow your practitioner’s recommendations.

Get moving!

A brisk 20 minute daily walk is a good way to de stress and aids in stimulating the circulation and lymphatic system and removal of toxins.

Dry body brush

A simple way to kick start the lymphatic system to aid the removal of toxins in the body, is to dry body brush. A natural bristle brush can be purchased from most health foods stores, pharmacies and even some supermarkets. Use the body brush on dry skin each morning before you shower. Start at your ankles as you work your way up your legs using gentle and extensive movements until you reach the upper thigh. Spend extra time on stubborn areas of cellulite. After that, begin brushing the fingertips, again working up to the arms, the shoulders, and then the upper chest. Continue brushing towards the lymph nodes in the armpits, then brush the body, your back, and then finish with the abdomen in clockwise motions.  Avoid brushing over any sensitive areas, sunburn, cuts or abrasion. Avoid the face.

Massage and relaxation

Massage is a great way to relax and aid the removal of toxins. You can choose from lymphatic drainage massage, remedial massage, reflexology or aromatherapy. Be sure to rest after the treatment and drink plenty of water. Detox stress and tension from your daily life.  Try a hatha yoga class or practice deep-breathing and meditation. A warm bath with a couple of drops of lavender essential oil can aid relaxation. Aim for 8 hours of sleep per night.

Day 1 - 5

Eat clean, lean and natural by consuming fresh vegetables, fruits, raw, unsalted nuts and drinking plenty of water. Whole grains and brown rice are good foods that add bulk and fibre to your diet. Fish and lean protein may be eaten in small amounts on the 5 day detox. Choose organic foods where possible. Lemon juice, lime juice, apple cider vinegar and small amounts of Tamari sauce and sea salt may be used for flavour.
  • Fresh herbs may be used freely especially parsley and coriander which support detoxification of the liver.
  • Drink filtered water daily (at least one and a half litres).
  • Herbal teas, freshly squeeze vegetable juice may be included.
  • Green tea should be drunk in moderation due to the caffeine content however it is good to include if you are weaning yourself off coffee to reduce caffeine withdrawal headaches.

Avoid

All processed foods, dairy products, wheat derived products, red meat, condiments, sauces, spreads, sugar, fizzy drinks, alcohol, tea, coffee. Avoid eating a large amount of meat and poultry which can contain heavy amounts of chemicals and pesticides.

Days 1-5

On waking - Start each day with warm water and freshly squeezed lemon juice. This will aid digestion and detoxification. Dry body brush

Meals

Choose from the following:

Breakfast

Freshly squeezed vegetable juice e.g. beetroot, celery, carrot and ginger or cucumber, carrot, spinach, mint. Fresh fruit e.g. pear, apple, strawberries, and blueberries Oat or Quinoa, Porridge with soy or rice milk. Sunflower, flaxseeds or chia seeds may be added. Do not add honey.

Lunch and Dinner

Steamed vegetables with brown rice and lemon juice. Grilled or steamed fresh fish such as salmon, white fish with lemon juice, fresh steamed vegetables, mashed sweet potato or salad. Salad. Include a variety of leaves such as rocket, radicchio, spinach and vegetables such as cucumber, tomatoes, sliced red cabbage, beetroot, sliced fennel, avocado, grated carrot. A salad dressing of apple cider vinegar, lemon or lime juice and olive oil can be used. Sprinkle with flaxseeds, sunflower and pumpkin seeds and fresh herbs. Vegetable soup. Add cabbage, tomatoes, capsicum, onions, courgettes, carrots, garlic, coriander, parsley to water and gentle boil until vegetables are just tender. Any vegetable can be used. A dash of tamari can be added for flavour. Soup can be eaten as is or pureed to a thick, smooth consistency. For added fibre lentils or chickpeas can be added to the soup. Quinoa Tabouli. Mix ½ cup of cooked quinoa (follow cooking instructions on the packet) with fresh chopped parsley, fresh chopped coriander, ½ clove raw chopped fresh garlic, diced raw tomato, chopped cucumber, sliced spring onion and lemon juice.

Snacks

Eat a snack mid morning and mid afternoon. Raw crudités such as carrot sticks, celery sticks .A  home made dip can be included  such as mashed avocado with lemon juice. Blend ½ an avocado with a dash of lemon juice, a pinch of sea salt and a dash of soy or rice milk until smooth and creamy.
  • Handful of raw nuts.
  • A piece of fruit such as an apple, pear, small banana.
  • Fresh vegetable or fruit juice.
At the end of the detox slowly introduce a wider variety of foods such as more wholegrains, protein , soy products and natural live yogurt. Be aware of what you eat and refrain from slipping back in to bad habits such as processed foods, fatty take aways and excessive consumption of alcohol. Adopting a healthier diet will increase vitality, improve mood and energy levels and longevity. Enjoy good health!   References: •Yoga Journal: Lighten Up •"No White Diet": Paul Array; 2007 •"The Eat Clean Diet": Tosca Reno; 2007 •"The Three Day Fruit Flush Detox Diet": Jay Robb; 2005 Fiber. (2009). University of Maryland Medical Center. Retrieved February 8, 2011, from http://www.umm.edu/altmed/articles/fiber-000303.htm Griffin, R. M. (n.d.). Fiber for heart, cholesterol, and digestive health. WebMD, Retrieved February 8, 2011, from http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-fiber  

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