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The thought of going on a seven-day detox diet can be incredibly daunting. But embarking on one every now and again to "right" eating and drinking "wrongs" is not a healthy approach. To stave off common detox reactions such as headache and nausea, try phasing out caffeine, sugar, processed foods, and artificial sweeteners in the days leading up to your detox diet.
In the preparation stages, you should also aim to plan your meals for the week. You may also want to take this time to rid your kitchen of any foods or beverages that might tempt you during your cleanse.
A smart tip for detox beginners: This approach allows for more downtime during the first few days of your diet, which are usually the most difficult. There are no hard and fast rules as to what you should include in your week-long detox diet. However, your goal should be to focus on antioxidant -packed cleansing vegetables and fruits along with high-fiber foods like whole grains, nuts, and seeds.
As you build your diet around these foods, make sure to eat in moderation. In addition, you can round out your detox diet with plant-based protein and probiotic -rich fermented foods such as miso.
Here are some additional ideas to help with your meal planning for the week:. Caffeine is also off-limits, as well as some specific foods in the meat and condiments categories. Avoid alcoholic drinks such as wine, beer, and spirits during the cleanse. Alcohol is metabolized in the body mainly by the liver. It is broken down briefly to acetaldehyde, a chemical that has the potential to damage liver cells and body tissues, before it is further broken down and eliminated from the body.
Drinking plenty of water can go a long way in flushing out toxins. That includes a glass of water ideally room-temperature or lukewarm as soon as you wake up in the morning. Some people may need more fluids, and some people may need less. Although you can use your thirst as a guide, you may want to consult your health professional about the appropriate fluid intake for you. Physical activity boosts circulation and, in turn, helps your body to eliminate toxins.
To rev up your circulation during your detox diet, make sure to include light exercise in your daily routine. You might try going for a walk during your lunch break, for instance, or taking part in a restorative yoga class. Since your energy may lag during the first few days of your detox diet, it might be helpful to break up your exercise sessions into short intervals.
Your seven-day detox diet is also a perfect opportunity to try out new stress-management techniques. To alleviate daily stress and find your way to greater calm, try practicing deep breathing, progressive muscle relaxation , mindfulness meditation , or yoga.
Even simple strategies like listening to music, going for a leisurely walk, soaking in the tub, or curling up with a favorite book can help soothe your mind. To stimulate your digestive system , try sipping herbal tea such as ginger tea , peppermint tea, caraway tea, or cinnamon tea. If your seven-day detox diet is particularly rich in beans, try adding a piece of kombu seaweed to your soaking water when preparing dried beans. Keep in mind that by day four or day five of a detox diet, many people begin to feel more energetic and notice that their digestion is improving.
To build on that momentum, ease back into a less restrictive diet while adopting new behaviors such as eating three servings of vegetables at lunch and dinner. A word of advice: Research shows that people form healthy habits more easily when attempting to take on simple actions such as drinking more water rather than striving to adopt elaborate routines. Proponents of detox diets often recommend cleansing several times a year to improve your health and prevent disease.
When repeating your detox, try integrating different eating patterns and actions than you did on your last diet. Testing out new wellness strategies during your seven-day detox diet can give you powerful clues on how to achieve optimal health all year round. If you have any concerns about making changes to your dietary regimen, talk to your physician to determine whether a seven-day detox diet is right for you. The British Journal of General Practice. Putting habit into practice, and practice into habit: Wood, W, Neal, DT.
Interventions for initiating and maintaining health behavior change. Behavioral Science and Policy. Volume 2, Issue 1, The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.
Article Smart Ways to Nurture Independence in a 7 to 8-year-old. Article What is a Detox Diet? List What to Eat While Detoxing. Article Three-Day Juice Cleanse. Article What is an Alkaline Diet? Article Natural Approach to Metabolic Syndrome.
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A week-long detox diet is the ultimate health and beauty boost, and the perfect way to kick-off a weight-loss programme. For most of us, however, detoxing conjures. Here is a painless detox diet that will fill you with a sense of wellbeing. Portion size is up to you. Wheat-based foods such as breads, pasta and some breakfast cereals can. No comments have so far been submitted. Why not be the first to send us your thoughts, or debate this issue live on our message boards.
For most of us, however, detoxing conjures up visions of living on nothing but water for days - and then scoffing our way though a packet of chocolate digestives to cheer ourselves up. After years of experience in the field, Troup says she has finally come up with a simple, pain-free detox programme. This week, remove wheat and dairy foods from your diet.
These are two of the most common food allergens which - without you even realising it - could be leaving you feeling bloated, fatigued and even contribute to food cravings. Wheat-based foods such as breads, pasta and some breakfast cereals can easily be replaced with wheat-free alternatives: To eliminate dairy products without suffering, use soya or rice milks, soya yoghurts and cheeses. All the specialist foods mentioned here can now be found in larger branches of most supermarkets and in health food shops.
Red meat products such as bacon, ham, pate and sandwich meats should also be avoided for the same reasons and because they often contain high levels of salt and artificial preservatives. Replace red meat with low-fat organic chicken, fresh fish, tofu and eggs. Snack on fruit, vegetables and add plenty of steamed vegetables to your meal choices to fill yourself up.
You can use a little olive oil or flaxseed oil available from healthfood shops to dress salads and cooked vegetables. Avoid all artificial preservatives and additives including sugar. In fact, to make life easy, avoid all ready meals and packaged foods for the duration of your detox. Wherever possible choose organic products. Flavour your cooked-from-scratch food with plenty of garlic and onions, however - both vegetables are renowned for their wonderful cleansing properties.
Avoid tea, coffee, fizzy drinks, full-strength fruit juice and squashes. Instead, drink a minimum of 2 litres of room temperature water throughout the day, plus dandelion tea, herbal teas, diluted fruit juices 20 pc juice: Use banana or sultanas to sweeten and soya milk. Fruit, raw vegetables, raw nuts and seeds unroasted and without salt or coatings.
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