Forget fad diets, this gentle detox really works
The lingering effects of the stress and overindulgence can leave us bloated, foggy and more than a little jaded. Thankfully, we don’t need to turn to deprivation to shake off this malaise. This is the time to nourish, rather than starve ourselves, so instead of hitting a restrictive diet, rejuvenate your body and mind with a gentle 7-day detox.
As humans, we’re actually detoxing all the time, not just when we’ve decided to go into ‘healthy’ mode. We have specific organs and systems that take care of detoxification, working together to break down and remove harmful substances within the body. Big players include the liver, kidneys and the digestive and lymphatic systems, but we mustn’t forget about the lungs and skin too – they often bear the brunt when other areas are overwhelmed.
Avoid chemicals in cosmetics and cleaning products during your detox – they all add to our toxic load.
Toxins enter the body from the outside, as pollution, tobacco smoke, foods and medicine. They can also be made on the inside of our bodies, as antibodies, hormones or endotoxins (a by-product of digestion). Our lifestyle choices may increase levels of all of these, overburdening our livers and slowing our ability to clear out our internal garbage. Symptoms of toxic congestion can range from fatigue, sugar cravings and headaches to IBS, irregular periods and allergies. In order to support the cells and enzymes within our detoxifying organs during a toxin overload, it’s important to include adequate nutrients, protein and fluid intake to perform effectively. As a natural health practitioner, this is where my detox diet comes in.
Drink plenty of water, sleep well and get outside for a walk every day.
Before you begin, sit down with a notebook and decide on your intentions and goals for the next seven days. You already know that you want to support and nourish your body, but what else would you like to achieve? Would you like to boost your energy, improve your skin, kick your sugar habit, or lose a few pounds? It can be enormously helpful to be clear about your reasons before you begin. You might also want to get a like-minded friend or relative on board to make the whole experience more enjoyable and motivating.
Get organised by making lists and gathering what you need. You may want to prepare some food in advance, such as chopping up salad ingredients and batch-cooking soup. Some breakfasts can be made the night before too, to make mornings that bit easier...
Getting started
This is a gentle, nourishing detox so any adverse side effects usually associated with detoxes, such as headaches and fatigue, should be mild or non-existent, especially if you drink plenty of water and sleep well. Every day, aim to do the following: start your day with a cup of hot water and slice of lemon, get outside and walk in the fresh air for half an hour, drink around 2 litres of filtered or bottled water and get to bed early, prioritising restful sleep. Not only will this help your body to detoxify, but it will also calm your mind.
Extend your detox
If you love how you feel after seven days, you can repeat this plan for another seven days to reap even more benefits. After this, ease yourself back into normal eating by taking time to reintroduce foods – don’t bring them all back in at once. If you’d like to enjoy the detox benefits for even longer, there are some easy long-term changes you can make.
Nourish rather than starve yourself with a gentle detox.
Try swapping your morning caffeine for hot water and lemon or a cup of herbal tea, and enjoy a purple detox or green smoothie every day. Make sure to keep your intake of vegetables and salads high – aim to cover half your plate with them at lunch and dinner. Go easy on the wheat and dairy – if possible, avoid them and opt for alternatives several days a week. Banish bad fats for good by switching to coconut oil, organic butter and extra virgin olive oil. And finally, try to kick that sugar habit – swap it for small amounts of natural sweeteners like raw honey or maple syrup.
Something sweet?
Sometimes when those sugar cravings hit, they’re impossible to ignore. Instead of reaching for the biscuit tin, try stewed apple with a little raw honey or some coconut yoghurt with banana. If chocolate is your weakness, make a healthy hot chocolate made by heating dairy-free milk, then whisking in cocoa powder and just a little natural sweetener for a sweet treat.
Your detox shopping list
Fill your kitchen cupboards with food to soothe and nourish you through your 7-day plan
- Lots of fresh, colourful vegetables, salads and fruits – they provide your body with vitamins, minerals and antioxidants. Eat some salads raw, but generally cook your vegetables – many contain antioxidants that are better absorbed in their cooked state.
- Liver-friendly onions, garlic, leeks, broccoli, kale, carrots, beetroot, asparagus, artichoke, lemons and apples – they will boost your liver and gallbladder function.
- Protein from eggs, fish, beans, pulses, chicken, nuts and seeds provides amino acids vital for detoxification. Eat with every meal and go organic if you can.
- Healthy fats from avocados, nuts and seeds, olive oil and fatty fish – they fill you up, nourish cells and fight inflammation.
- Wheat-free grains and pseudo cereals like brown rice, quinoa, oats, buckwheat, millet and amaranth – they’re gentler on the digestion and they provide fibre and slow-release carbohydrates.
- Dairy-free milks like coconut, almond and hemp.
- Cleansing herbs like parsley, coriander and mint – for a flavour boost.
- Warming spices like ginger, cumin, coriander and fennel seeds – perfect for stimulating digestion.
- Sea salt – it’s rich in minerals. Make sure to season your food after cooking to avoid using more than you need.
- Small amounts of some natural sweeteners like raw honey, maple syrup and coconut sugar – they can help you to wean yourself off white sugar and add some natural sweetness to recipes.
- Herbal teas like dandelion, nettle, fennel, rooibos, ginger and peppermint – they’re caffeine-free and very cleansing.
- Fluids to keep you hydrated – crucial to flush toxins from the body. Filtered water and coconut water are ideal.
What to avoid
Give your body a break during your detox by steering clear of the following:
- Toxic foods – including sugar and artificial sweeteners, processed fats (margarines and refined oils), alcohol, caffeine, fried and processed foods, as these make it harder for your body to detox effectively. Cut down on caffeine gradually to avoid a withdrawal headache.
- Gluten and wheat are tough on the digestive system, so try to avoid them while detoxing.
- Dairy products can be hard to digest, although butter tends to be well tolerated so feel free include it if you want to.
- Red meat – it’s healthy in moderation but harder to digest than other protein sources, so avoid on the detox.
- Table salt – it’s been stripped of its mineral goodness.
- Excess or intensive exercise – they take energy away from detoxification.
- Stress – this switches us into fight or flight mode and diverts energy away from digestion and detoxification.
- Late nights – sleep is essential for effective detoxification
Your 7-day detox meal planner
DAY 1
Breakfast: bowl of homemade Bircher muesli with some dairy-free milk
Mid-morning: green detox smoothie
Lunch: warming root vegetable soup, sprinkled with hemp seeds to serve
Mid-afternoon: sliced apple dipped in almond butter
Dinner: trout fillet served with brown rice and a rainbow salad
DAY 2
Breakfast: poached egg on gluten free toast served with sliced avocado and tomato
Mid-morning: purple detox smoothie
Lunch: cauli rice and white bean salad
Mid-afternoon: berries and coconut yoghurt
Dinner: jacket sweet potato served with hummus, avocado and kale
DAY 3
Breakfast: bowl of homemade Bircher muesli with some dairy-free milk
Mid-morning: green detox smoothie
Lunch: warming root veg soup, sprinkled with hemp seeds to serve
Mid-afternoon: olives
Dinner: chicken stir-fry
DAY 4
Breakfast: bowl of banana chia porridge
Mid-morning: purple detox smoothie
Lunch: omelette served with avocado, asparagus and new potatoes
Mid-afternoon: sliced apple dipped in almond butter
Dinner: quinoa detox salad
DAY 5
Breakfast: poached egg on gluten free toast served with sliced avocado and tomato
Mid-morning: green detox smoothie
Lunch: warming root veg soup, sprinkle with hemp seeds to serve
Mid-afternoon: raw carrot and celery sticks served with hummus
Dinner: salmon fillet served with roast butternut squash, kale and asparagus
DAY 6
Breakfast: bowl of homemade Bircher muesli with some dairy-free milk
Mid-morning: purple detox smoothie
Lunch: lentil salad, made of mixed leaves, grated beetroot, fresh parsley, avocado, cooked brown rice and puy lentils
Mid-afternoon: berries with coconut yoghurt
Dinner: herby white fish with cauliflower mash
DAY 7
Breakfast: bowl of banana chia porridge
Mid-morning: green detox smoothie
Lunch: small jacket sweet potato with hummus and mixed salad
Mid-afternoon: mashed avocado on oatcakes
Dinner: avocado, quinoa and lentil salad, made of cooked lentils and quinoa, avocado, salad leaves, fresh mint and sliced fennel; dress with extra virgin olive oil and lemon juice
How to make detox smoothies
Green detox smoothie
Get your daily dose of veg with a goodness filled smoothie.
Ingredients
(Serves one)
- 2 handfuls leafy greens (such as kale, cavolo nero, spinach, watercress)
- * A small handful of green leafy herbs (such as parsley and coriander)
- 200ml coconut water
- ½ avocado
- 1 peeled and cored apple or pear
- Squeeze of lemon juice
- 1 tbsp collagen powder (optional)
Method
Put all the ingredients into a high-powered blender, and process until completely smooth.
Purple detox smoothie
Bring some colour into your kitchen with bright berries
Ingredients
(serves one)
- Handful of salad leaves (such as spinach, rocket or watercress)
- Small handful of parsley
- One small cooked, peeled beetroot
- Handful of mixed berries, fresh or frozen
- Juice of half a lemon
- 2cm chunk of ginger, peeled
- 200ml coconut water, unsweetened
- 15ml aloe vera juice, unsweetened (optional)
Method
Put all the ingredients into a high-powered blender, and process until completely smooth.
