What is a safe detox?

Metabolic detoxing is a precise process that occurs in 3 important pathways:

Phase I (Metabolism –series of enzymatic reactions in liver producing harmful free radicals)

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Phase II (Conjunction –large molecules attach to Phase I reactions making it water soluble)

Phase III (water soluble substance is excreted in either urine or stool)

A typical candidate for detox

– Feels vaguely unwell, achy and/or persistently fatigue
– Multiple allergies and/or is sensitive to strong smells e.g. fumes and detergent
– One or more acute toxic exposure
– Chronic constipation or IBS
– Reproductive system disorders (PMS, endometriosis)
– Autoimmune disease or chronic neurodegenerative disorder
– Personal or close family history of cancer

Benefits to detoxing safely

Detoxification is improving the body’s ability to remove toxins while reducing the level of daily exposure. It also regenerates your energy levels, immunity and sheds those unwanted pounds.

What are the necessary nutrient steps?

– Sufficient protein (preferably grass fed so not to reintroduce toxins)
– B vitamins (energy boosters)
– Phytonutrients (colorful fruits/veggies)
– Antioxidants (glutathione)
– Minerals
– Fiber and lots of water (remove waste

Guidelines to detoxing:

– Do not calorie restrict since detox is an energy-requiring process
– Don’t short-change on protein (grass fed animal products = less toxins)
– Drink adequate fluids (at least 6 quarts of filtered water preferably)
– Limit exercise if they are feeling fatigued
– Get enough rest and sleep

Also check out these Detox diet drink recipes and a Weekend detox plan

3 day quick and easy detox meal plan for ~based on 1600 calorie a day

Day 1: Remember to drink 6 quarts of filtered water daily

Breakfast

Fruit Smoothie: Blend 1 scoop (whey, hemp, pea or rice) protein powder (=15-20 gm protein), 6 oz. unsweetened nut milk (best: coconut or almond, coconut, hemp, rice, or soy) with 2 Tbsp. ground flax meal, ¾ cup raspberries, 1 cup blueberries and one or two ice cubes  (if you need more fat intake for the day, use 6 oz coconut milk or 1 tsp. coconut oil = healthy fat)

1 cup green tea*

Lunch

Chicken salad:

3 oz chicken, breast
½ avocado,
2 c mixed field greens,
½ cup each of:
broccoli, carrots, cucumbers, bell peppers (orange/yellow) and tomato
1 Tbsp salad dressing*
1 cup green tea*

Afternoon snack: 

1/3 c hummus
1 small apple (organic as this is high on pesticide list) choose a color you haven’t consumed today
1 c. kefir (1 %)

Dinner

6 oz broiled wild salmon encrusted with ½ c almond slices
½ c quinoa
½ avocado (the half left over from lunch mixed with quinoa)
2 cups grilled vegetables (best: onions, asparagus) or stir-fried brussel sprouts (all vegetables drizzled with 2 Tbsp of cold pressed, extra virgin olive oil)
1 cup green tea*

Snack

1 rice cake
½ Tbsp of nut butter or hummus

DAY 2: Remember to drink 6 quarts of filtered water daily

Breakfast

1 cup steel cut oats, topped with:
6 oz organic Greek or soy yogurt,
2 Tbsp ground flax seeds
¼ tsp ground cinnamon.
Garnish with 2 Tbsp chopped nuts (almonds, brazil nuts, pecan or pistachios) and ¼ cup fresh or frozen unsweetened raspberries
1 cup green tea*

Lunch

6 oz grilled salmon

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2 c arugula salad*
1 c beets
½ c orange
1 tbsp dressing
2 tsp. balsamic vinegar                                                                                                                                                                                                        
1 cup green tea*

Afternoon snack: 

½ cup steamed edamame

Dinner                                                                                  

6 oz baked organic chicken breast,
½ c Peruvian Potatoes*
2 c mixed field greens,
½ c tomato, carrot and red onion
1 cup green tea*

Snack:

½ c coconut kefir

detox meal plan raspberries

DAY 3: Remember to drink 6 quarts of filtered water daily

Breakfast

6 oz organic Cottage cheese or plain yogurt topped:
1 c raspberries
2 T. chopped hazelnuts
2 Tbsp flax seed
¼ tsp ground cinnamon
1 Hardboiled eggs (cage free)
1 cup green tea*

Lunch

2 c lentil soup*
½ c of tabouli
12 crackers (gluten free nut, seed or rice)
1 cup green tea*

Afternoon snack:

1 scoop of protein powder
8 oz Almond milk
1 c
¼ tsp. ground cinnamon
2 Tbsp flax seed
Blend into a smoothie drink

Dinner

6oz Broiled flank steak using free range beef
½ c Baked yam or sweet potato, topped with coconut oil
Mixed green salad with thinly sliced red onion, artichoke hearts, carrots,
Basic vinaigrette dressing*
1 c green tea*

 

Recipes:

*Basic vinaigrette dressing:

1/4 c balsamic vinegar
1/4 c water
1 tsp. Dijon mustard
Herbs (dried rosemary, oregano, basil, parsley, tarragon, or any herb of choice) to taste
1/3 c cold-pressed, extra virgin olive oil
1/3 c flaxseed oil
Sea salt to taste
Freshly ground pepper to taste
1 clove garlic, minced

Measure all ingredients, except oils, into a jar with a tight-fitting lid. Shake vigorously or use a whisk. When well combined, add oils and shake again. Store in refrigerator. Mixture will harden while refrigerated. Remove and allow to soften 5-10 minutes before using. Use this dressing for any salad or any veggie you wish. You may double the recipe to keep some at your work place for a quick salad dressing. Remember to store in refrigerator.

*Rosemary Roasted Fingerling Peruvian Potatoes– yields approximately 8 servings

3 Tbsp extra virgin, cold-pressed olive oil
3-4 Tbsp chopped fresh rosemary
Salt and pepper, to taste
2 pounds Peruvian (purple) fingerling potatoes, cut length-wise
1 whole onion chopped
2 cloves of garlic finely chopped

Heat oven to 425 degrees F. Stir together oil, rosemary, salt and pepper in large bowl. Add potatoes, onions and garlic. Toss well until coated. Spread evenly in 15×10-inch baking pan. Bake 30 to 35 minutes, stirring occasionally until potatoes are fork-tender and golden brown.

*Roasted Beet, and Arugula Salad– yields 6 servings

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2 large beets
1 navel orange
1 Tbsp Olive oil
2 tsp. balsamic vinegar
3 Tbsp orange juice
1 teaspoon Dijon mustard
sprinkle of salt and freshly ground pepper
2 bunches arugula, washed well and dried
4 ounces nonfat feta cheese, crumbled, optional

Preheat oven to 450 degrees. Wrap each beet in aluminum foil and place on a baking sheet. Roast for 40 to 50 minutes. Pierce with the tip of a sharp knife to test for tenderness. Remove from oven, and when cool enough to handle, rub off skins. Slice into chunks.

While beets are roasting, slice off ends of orange with a sharp knife. Peel and break into segments. Cut each segment into 2-3 pieces. Set aside.

*Lentil Soup – yields 4 servings

2 cloves garlic, minced
1 medium onion, chopped
2 large carrots, sliced or chopped
2 stalks celery, chopped
1 ½ cups red and/or green lentils, well rinsed
2 quarts water or broth
Pinch rosemary, thyme or any herbs of your choice
2 cups chopped bok choy
Salt to taste

Combine first 6 ingredients and bring to boil.  Add seasonings.  Reduce heat to medium-low and simmer, partially covered, until lentils are soft.  Green lentils need about 45 minutes to 1 hour, while red lentils only need 20-30 minutes.  Puree half of the soup in the blender if you prefer a creamy soup.

*Beverage Options:

– Distilled water with fresh squeezed Lemon
– Distilled water with apple-cider Vinegar
– Seltzer water with lime
– Herbal tea with stevia

Snack Ideas:

– Fresh fruit
– Mixed berries with mint
– Sesame rice crackers or rice cakes with nut butter
– Carrots/broccoli with hummus

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