The use of body cleansing diets is necessary to ensure its proper functioning. A polluted environment, highly processed food and stress that accompany us every day do not favor the balance of the body and lead to the accumulation of toxins in the cells of the body. A few days on a light cleansing diet will also come in handy after eating too much Christmas treats. If you are bloated, you feel heavy and full, and you lack energy, do not hesitate to reach for a cleansing menu and help your body come back to itself.

Contents:

  1. Cleansing diet: what is it?
  2. Cleansing diet: what can you eat?
  3. Cleansing diet: sample menus

The task of thecleansing dietis to provide the body with the greatest amount of detoxifying nutrients and supporting the excretion of toxins, as well as deposits remaining in the intestines. There are different variants of cleansing diets, such as oatmeal, orange-grapefruit and yoghurt.

The most popular diet, however, is based on vegetables and fruits. Its use is also the most appropriate to cleanse the body, because it is vegetables and fruit that are the richest source of minerals, vitamins and antioxidants that protect the body cells.

I suggest using a varied diet, not based on, for example, just one fruit. In this way, we will provide many different nutrients and we will not feel bored with a one-sided menu. It is important that it does not have to be a raw diet, composed only of vegetables and fruits. Especially for people who are just starting their adventure with detox or need to relieve the digestive system after holidays and parties, it will be easier to follow a less strict diet, which, however, will still be based on foods that stimulate cleansing of toxins.

Cleansing diet: what is it?

The cleansing diet can be divided into two phases. The detox in the first phase is a low-calorie diet, providing about 1000 kcal, containing mainly vegetables and fruits, preferably raw or steamed, but also boiled in water and stewed without fat. Suchdiet can lead to weight loss. However, in no case should detox be treated as a slimming diet and used for more than 3 days.

Prolonged stay on such a low energy diet leads to weakening of the body, a decrease in concentration and immunity, and a slower metabolism, i.e. a decrease in the pace of all life processes, not only fat burning. Usually ends with a yo-yo effect.

The first phase of a cleansing diet is intended for he althy people. It should not be used in children, adolescents, pregnant and lactating women. The second phase of the cleansing diet is much less stringent, has a higher caloric value (adjusted to the body's needs), contains wholemeal grains that should be eaten at least once a day. Depending on the dietary restrictions, it is allowed to use lean meat, fish and dairy products. It should be used for 2-3 weeks and it can be an introduction to learning he althy eating.

Cleansing diet: what can you eat?

The diet should be based on products responsible for cleansing the body. These include: avocado, pomegranate, apple, grapefruit, lemon, arugula, cabbage, cauliflower, broccoli, beetroot, fennel, garlic, ginger, green parsley, linseed and wild rice. These products have antioxidant and anti-cancer properties, contain large amounts of fiber to regulate the functioning of the intestines, and restore well-being and energy.

It is necessary to drink about 2 liters of fluids a day. This will increase the diuresis effect and speed up the removal of toxins from the body. You can reach for pure water, water with lemon, green and white tea.

During detox it is necessary to give up alcohol, cigarettes, coffee, black tea, red meat, sweets, junk food, white bread and pasta, fried products, eliminate sugar and s alt. It is worth including the infusions of artichoke, fennel and chamomile, which reduce gas, improve digestion and speed up cleansing the liver.

This will be useful to you

The principles of the cleansing diet in a nutshell

1. The first phase of the diet should last up to 3 days and the second phase 2-3 weeks. Base your menu on plants rich in antioxidants and fiber. 3. Drink plenty of water - at least 2 liters a day 4. Use digestive herbs such as fennel and chamomile. 5. Give up sugar and s alt, highly processed foods and stimulants.

Cleansing diet: sample menus

Menu 1

Day 1

  • Breakfast: avocado stuffed with saladwith tuna, cherry tomatoes, red onion with thyme and basil
  • 2nd breakfast: grape, apple, pear and pomegranate salad
  • Lunch: oven-baked broccoli pancakes with millet
  • Afternoon tea: green smoothie made of pineapple, apples, cucumber, lemon, spinach and parsley
  • Dinner: cabbage salad with carrots, peppers and dill

Day 2

  • Breakfast: salad with Brussels sprouts, beetroot, cherry tomatoes and arugula
  • 2nd breakfast: baked apple with pomegranate and mint
  • Lunch: grilled salmon with wild rice and broccoli
  • Afternoon tea: carrot, ginger, lemon and apple cocktail
  • Dinner: broccoli and cauliflower cream with parsley and pumpkin seeds

Day 3

  • Breakfast: green salad with broccoli, spinach and red onion sprinkled with sesame seeds
  • 2nd breakfast: grapefruit and orange salad in vanilla syrup
  • Lunch: cabbage rolls stuffed with paprika, green peas and wild rice
  • Afternoon tea: beetroot, orange, carrot and apple cocktail
  • Dinner: vegetable gazpacho made of tomatoes, peppers and cucumbers

Menu 2

Day 1

  • Breakfast: salad with grilled avocado, red and yellow tomatoes, and arugula
  • 2nd breakfast: citrus salad sprinkled with almond flakes, pomegranate seeds and chopped mint
  • Lunch: wild rice with roasted peppers, pine nuts and parsley
  • Afternoon tea: smoothie with avocado, celery, lime and apple
  • Dinner: vegetable cream of parsley, celery and root celery, sprinkled with dill and parsley

Day 2

  • Breakfast: salad with arugula, chicory, avocado and hard-boiled eggs sprinkled with linseed
  • 2nd breakfast: cranberry and lime kissel
  • Lunch: zucchini and cabbage pancakes baked in the oven
  • Afternoon tea: beetroot, apple, carrot, lemon juice and parsley cocktail
  • Dinner: red cabbage salad with apple, almonds and walnuts

Day 3

  • Breakfast: salad with beetroot, grapefruit, orange and red cabbage with walnuts, chopped parsley and coriander
  • 2nd breakfast: pomegranate, avocado and blackberry salad
  • Lunch: lentil soup with vegetables
  • Afternoon tea: apple, grapefruit and strawberry smoothie with chili
  • Dinner: cabbage, carrot and broccoli soup with cumin and marjoram
About the authorAleksandra Żyłowska-Mharrab, dietician Food technologist, dietitian, educator. A graduate of Biotechnology at the Gdańsk University of Technology and Nutritional Services at the Maritime University. A supporter of simple, he althy cuisine and conscious choices in everyday nutrition. My main interests include building permanent changes in eating habits and individually composing a diet according to the body's needs. Because the same thing is not he althy for everyone! I believe that nutritional education is very important, both for children and adults. I focus my activities on spreading knowledge about nutrition, analyze new research results, and make my own conclusions. I adhere to the principle that a diet is a lifestyle, not strict adherence to meals on a sheet of paper. There is always room for delicious pleasures in he althy and conscious eating.

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Diets