Don’t wait for the New Year to do a detox! It is more beneficial to do a detox when the weather is warmer and as the seasons are changing over. So a detox at this time of year can boost a sluggish liver if you have overdone things over the Summer holidays ; help shedding a few pounds and brightening your skin to help you feel good as the Autumn and darker nights take hold.

Your liver has a lot of work to do to keep your body healthy and too much alcohol and sugar can make it fatty which is not good! So having a break from these foods/drinks and boosting your healthy eating taste buds is beneficial to break any bad habits. Feelings of bloating can also be linked to the liver so reducing this will help you get a flatter stomach.

The extra fruit and vegetables, water and good oils will help brighten your skin as dehydration makes it very dry and too much sugar and bad fats are linked to rapidly aging the skin!

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Our diets often lack enough greens and good fibre to aid liver detoxification and healthy regular bowel movements to remove toxins including excess bile which contains cholesterol and excess oestrogen which can upset hormonal balance/skin health.

Also check out this Detox diet plan with smoothies

Key foods/drinks to avoid when doing a detox : coffee/regular tea, alcohol., wheat, dairy, all processed foods which includes sugar, excess saturated fats often in cakes, biscuits, chocolate, bread, fizzy drinks and fruit concentrate and fatty meats such as bacon ,sausage and takeaways!

Keys foods/drinks to increase water 2 litres daily which can include herbal teas and dandelion coffee, 10 portions of fruit and vegetables/salad , seeds/raw nuts/oils, organic meat and fish when possible, pulses and gluten free grains such as quinoa and brown basmati rice.

Treat foods raw chocolate brownies nougats

Ideally your detox should last 7 days to get the real benefits. Start it over a weekend when you have time to relax and get over any cold turkey symptoms from avoiding coffee or sugar. Then you will find it easier to get through the week and complete the 7 days.

PLANNING AHEAD

Is essential to make sure you stick to your plan. So finish work an hour early on a Friday to get your food shop in. Order your fruit and veg from Abel and Cane or Riverford Foods if that helps to save lugging it all home. You can use frozen berries and freeze kale and spinach to put straight into a smoothie.

Also call into your local health food shop to pick up some probiotic capsules, aloe vera juice, dandelion coffee (Cotswolds brand not any with lactose!) and any other heath goodies such as raw cocoa powder, brown rice flakes and milled flaxseeds!

I have repeated some meals so you can make up in bulk to save time!

So here we go – your liver detox diet!

The evening before your detox have a light dinner lean meat/fish with vegetables and rice and avoid alcohol , desserts and coffee. 

liver detox diet2

Day 1 Saturday 

On rising

– 250ml of warm water with juice of half a lemon to stimulate the liver and digestion.
– 30ml of aloe vera juice in half a cup of water to help cleanse keep regular!

Breakfast

– Small bowl of fruit 1 cup of berries and 1 sliced pear with 1 tbsp of milled flax seeds to balance blood sugar.
– 1 x probiotic capsule to help reduce bloating and top up good bacteria to help remove toxins.

Mid morning snack 

– 250ml water and a piece of fruit.

Lunch

– 250ml water.
– A large green salad with fennel, beetroot, sliced pepper, and half a red onion sprinkled with 1 tbsp of milled seeds 2 tbsp of lemon juice which also helps with sugar cravings as well as support the liver.

Snack

– 250ml water.
– 1 x Organic Apple (good source of soluble fibre to soak up toxins which is found in the skin from the pectin).

Dinner  

– Hot water and lemon.
– Sweet potato soup with ¼ tsp of ginger, tumeric and black pepper to fire up the metabolism and soothe the digestive tract.
– 100g organic salmon with half a plate of green vegetables: broccoli, spinach and green beans.
– Homemade 1 scoop of mango sorbet. Peel, mash and put in freezer proof tub.
– Dandelion coffee or ginger tea.

Day 2 Sunday

On rising

– 250ml of warm water with juice of half a lemon.
– 30ml of aloe vera juice in half a cup of water.

Breakfast

– Watercress and Avocado Smoothie.

Preparation:

(Add your 30ml of aloe vera and probiotic to this too) Add 1 handful of watercress, half a avocado, 1 large celery stick, ¼ cucumber 1 dsp of mint, half a banana, with 250ml of cloudy Apple juice and handful of ice cubes to a liquidiser. Blitz for a couple of minutes & enjoy.

Mid morning snack

– 250ml water and a piece of fruit.

Lunch

– Chicory and organic beetroot salad. Include rocket, cucumber, yellow pepper and sprinkle over 25g pinenuts.

Snack 

– 1 x Organic Apple (good source of soluble fibre to soak up toxins which is found in the skin from the pectin).

Dinner

– Hot water and lemon juice.
– 100g organic chicken with half a plate of green vegetables: broccoli, spinach and green beans sweet potato mash.
– 1 scoop of mango sorbet.
– Dandelion coffee.

Day 3 Monday

How are you feeling today?

On rising

– Twinnings ginger tea.
– 30ml of aloe vera in half cup of water.

Breakfast

– Soaked museli made with brown rice flakes (see recipe at bottom) plus probiotic.

Mid morning snack 

– More water and a piece of fruit (avoid oranges which can cause headaches and ibs in some people).

Lunch

– Bean salad made with vinegarette ie Chickpea and black eyed beans with.

Snack

– 1 x Organic Apple (good source of soluble fibre to soak up toxins which is found in the skin from the pectin) and 3 brazil nuts.

Dinner

– Hot water and lemon juice.
– Organic carrot and coriander soup with ¼ tsp of ginger, tumeric and black pepper to fire up the metabolism and soothe the digestive tract.
– 100g grilled cod with a almond, oat and herb crust half a plate of stir fried vegetables cooked 1 dsp of raw organic coconut oil. Use mange tout, bean shoots, sliced peppers, half a red onion 1 tsp of grated ginger. Drizzle with juice of 1 lime to finish.
Apple and berry compote. (make with eating apples!)
– Dandelion coffee.

Day 4 Tuesday

You should be starting to feel more energised today!

On rising

– Hot water and lemon.
– 30ml of aloe vera juic in half a cup of water.

Breakfast

– Soaked museli made with brown rice flakes (see recipe at bottom).

Mid morning snack

– 250ml water and a piece of fruit.

Lunch

– Bean salad 50/50 chickpeas/black eye beans mixed with vinegarette served with large handful of rocket and 2 oatcakes.

Snack 

– 1 mini tub of hummus with crudities.

Dinner

– Lentil and sweet potato stew with courgettes & red onions. Add ¼ tsp of chilli & ginger, Serve with a ramekin of cooked brown rice.
– Apple and berrie compote. (make with eating apples!)
– Dandelion coffee.

liver detox diet3

Day 5 Wednesday

Hope you are feeling good!

On rising

– hot water and lemon juice.
– 30ml aloe vera in half cup of water.

Breakfast

– Soaked museli made with brown rice flakes (see recipe at bottom).

Mid morning snack

– More water and a piece of fruit.

Lunch

– 3 tbsp of hummus with 3 oatcakes plus carrot and coriander soup.

Snack 

– 100g of healthy flapjack.

Dinner

– Hot water and lemon juice.
– Lentil and sweet potato stew with courgettes and red onions. Add ¼ tsp of chilli and ginger, Serve with a ramekin of cooked brown rice.
– Plain soya yoghurt and handful of berries with ½ tsp of cinnamon.
– Dandelion coffee.

Day 6 Thursday

How are your tastebuds?

On rising

– Ginger tea.
– 30ml of aloe vera in half a cup of water.

Breakfast

– Autumn Fruit salad with soya yoghurt (chopped apple, berries kiwi fruit) plus probiotic.

Mid morning snack

– More water and a piece of fruit (avoid oranges which can cause headaches and ibs in some people).

Lunch

– 3 tbsp of hummus with 3 oatcakes plus carrot and coriander soup.

Snack 

– 100g of healthy flapjack.

Dinner

– Glass of warm and lemon juice before dinner.
– Quinoa and chickpea pilaf with sweet potato mash.
– Dandelion coffee or ginger tea.
– 2 x chocolate brownie nougats (recipe at end).

Day 7 Friday

You have made it to the last day. Congratulations!

On rising

– Ginger tea.
– 30ml of aloe vera in half a cup of water.

Breakfast

– 1 piece of fruit with 1 x soya yoghurt plus 1 tbsp of milled flaxseeds.

Mid morning snack

– More water and a piece of fruit.

Lunch

– 100g turkey with green salad.

Snack

– 100g healthy flapjack.

Dinner

– Glass of warm and lemon juice.
– Quinoa and chickpea pilaf with sweet potato mash.
– Dandelion coffee or ginger tea.
– 2 x chocolate brownie nougats (recipe at end).

RECIPES

Soaked brown rice museli makes

4 portions
– 2 heaped cup of brown rice flakes.
– 4 dsp of flaked almonds.
– 2 grated pears. Cover in lemon juice to reduce browning.
– 2 dsp of sultanas.
– 600ml – 750ml of alpro rice milk enough to cover over for soaking.
– Tbsp of chopped stem ginger. Rinse off the syrup.
Soak overnight and serve with 2 tsp of soya yoghurt and dsp of berries

Banana and sultana flapjack

Ingredients:

– 2.5 cups of oats.
– 1 cup of sultanas.
– 200ml of apple juice (I use the small cartons which come in packs of three) or 2 cups of cooked apples. If using cooking apples add 1 tablespoon of agave nectar to sweeten.
– 1 large banana.
– 2 tablespoons of milled seeds ie Linwoods or whole seeds if preferred.
– 50g of melted raw coconut butter.
– Optional add 1 tsp of ginger or cinnamon.

Preparation: 

1. Put all dried ingredients into a bowl and mix with hands.
2. Then add the banana mashed, coconut oil and the apple juice and mix until you have a mixture that is wet and sticky.
3. Spread out on a 8 inch to 10 inch by 6 inch tray lined with a baking sheet. The mixture should be just over 1cm thick.
4. Place in a heated oven 180 C for 10 – 15 minutes. Just long enough to heat through but without coming out hard.
5. On removing mark in to 10 squares (200kcal)and leave to cool before storing in an air tight container. Should keep for 4 to 5 days.

Raw Chocolate Brownie Nougats

Makes 20! 50kcal per ball

Ingredients:

– 150g chopped dates.
– 75g ground almonds.
– 2 tbsp of raw cocoa.
– 1 dsp of meridian almond nut butter.
– 2 tbsp of cherry juice or cherry active juice!

Preparation:

1. Gradually add all ingredients to a processor and it will eventually form a soft dough.
2. Then get bite size pieces and roll into small nougats.
3. Great as an energy snack throughout the day or after exercise.
4. Will keep in an air tight container in fridge for 4 to 5 days.
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Well done you have made it to the end of the detox and should be feeling rejuvenated, lighter and energised!

Don’t go mad over the weekend on alcohol and takeaways etc. Hopefully your taste buds are wanting healthier food. Hopefully you will have some flapjack and raw chocolate brownies left and if you like a glass of wine treat yourself to one Saturday night!

Also see this Detox diet meal plan

Nb if you are medication please check with your gp before any detox diet!

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