3-day & 7-day Detox Diet Plan For Weight Loss That Really Work

Dr. Jill Carnahan is a functional medicine expert and dual board-certified in Family Medicine (ABFM) and Integrative Holistic Medicine (ABIHM) with 12 years of experience. She was also part of the first 100+ healthcare practitioners to be c... more
Dr. Jill Carnahan is a functional medicine expert and dual board-certified in Family Medicine (ABFM) and Integrative Holistic Medicine (ABIHM) with 12 years of experience. She was also part of the first 100+ healthcare practitioners to be c... more
Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and... more
Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and... more
The detox diet is a dietary strategy to flush out toxins from the body. It is a great way to cleanse and rejuvenate your system. The 3-day and 7-day detox diet plans work great for everyone. It may help you lose weight and improve your skin and hair by reducing free radicalsiXAn atom or molecule with an unpaired electron that has the potential to start a chain of events that might be harmful to cells. and inflammation.
You can go on a detox diet every 2 months because the harmful toxins from trans fats-loaded food and an unhealthy lifestyle lead to chronic low-grade inflammationiXA continuous swelling, redness, or discomfort in the body as a response to illnesses, wounds, or pathogens.. This may lead to weight gain (1). Moreover, the toxin build-up may cause hair loss, acne breakouts, constipationiXWhen stools become challenging to pass and bowel movements become less frequent (less than 3 per week)., and indigestion.
A detox diet plan may help boost metabolismiXAll chemical processes necessary to turn food into energy and maintain the organism's existing state in the cells., enhance cognitive function, aid weight loss, and make your skin glow and your hair smooth and shiny. Read on to know everything about the 3-day cleanse and 7-day cleanse diet plans for weight loss.
Why This Works
According to the British Dietetic Association, a detox diet helps the liver to detoxify and get rid of the persistent organic pollutants present in the body (2).
This 3-day meal plan is designed in a way that you can easily prepare it at home. All the ingredients are available at the supermarket, and they are low-calorie but highly nutritious. You will be concentrating on foods that are rich in vitamins, minerals, dietary fiber, protein, and complex carbs and follow cooking methods that harm the nutrients the least (3). These foods boost digestion and improve metabolism (4).
According to the American Society for Nutrition, a 3-day juice cleanse may help individuals lose weight and boost heart health (5).
Quick Tip
You can also include colorful fruits in your detox diet as they are rich in phytonutrients that are beneficial for the body (6).
Though your diet has been taken care of, you should also flush toxins off your mind. Here is what you should do.
3­-Day Detox Yoga Plan
Image: Shutterstock
Neck rotations (clockwise and anticlockwise) – 1 set of 10 reps
Shoulder rotations (clockwise and anticlockwise)- 1 set of 10 reps
Full arm rotations (clockwise and anticlockwise) – 1 set of 10 reps
Wrist rotation (clockwise and anticlockwise) – 1 set of 10 reps
Waist rotation (clockwise and anticlockwise) – 1 set of 10 reps
Ankle rotation (clockwise and anticlockwise) – 1 set of 10 reps
Tadasana
Padmasana
Urdhva Mukha Savasana
Savasana
How You Will Feel By The End Of The 3-Day Detox Diet
By the end of the 3-day detox diet plan, you may feel healthier. Although there is no scientific evidence to prove it, some believe this could be due to improved gut health. Anecdotal evidence also suggests that detox diets may treat hair problems. To be precise, you may notice fewer breakouts and your hair regaining its luster. It makes you feel refreshed and improves overall wellness.
While you may love to continue being on this detox diet plan after seeing the results, instead of following this 3-day detox diet plan, over and over again, you may give the 7-day detox diet plan a try. Here is all you need to know about it.
The 7-Day Detox Diet Plan
Image: Shutterstock
The 7-day detox follows the same plan as the 3-day detox but stretches for a week. Just like the 3-day detox, the emphasis is on healthy eating of natural foods to cleanse the body of toxins and eliminate free radicals (6). You must also drink a lot of water for body cleanse. Start your morning with a glass of morning detox water to get your digestive juices going. Make sure to drink this before you have your breakfast.
Why The 7-Day Detox Diet Plan Works
The 7-day detox diet plan is designed in a way to allow those on a diet to eat foods that are organic and nutritious. The fruits and vegetables included in the 7-day diet plan may help your body get rid of the accumulated toxins, which, in turn, may improve your skin, hair, gut, and liver health (7), (8).
As you will be drinking at least 8 glasses of water throughout the day, you may not experience constipation, dehydration, and flaky skin. Improving hydration may also improve your brain function and concentration, regulate blood pressure, reduce anxiety and depression (9), (10). Mary Sabat, MS, RDN, LD, says, “Typically, in the first week, people drop the most weight as they are also dropping some fluid. When we start to lose weight, we also lose fluid as the glycogen stores that are used up first carry water. As we get into our fat stores, the fluid weight decreases, and it’s more fat that is burned, so the weight loss is slower. I would say people could lose up to 7 lbs. In week 1 and with a 21-day detox, possibly up to 16 lbs.”
Along with taking care of what you eat, you should also take care of your body by exercising regularly. Here is a 7-day detox yoga plan for you.
Tip: If you are someone who likes cardio and strength training, you can hit the gym or do cardio at home. You can also do simple exercises, such as running up the stairs, brisk walking, jogging, rope jumping, biking, swimming, dancing, etc.
How You Will Feel After the 7-Day Detox Diet
You may notice a difference in how your body and mind respond to various internal and external stimuli. You would be surprised how all your health problems may start diminishing. Most importantly, you may feel rejuvenated and fresh.
While you are on the detox diet plan, you should avoid eating foods that may cause a toxic build-up in your system. Here is a list of foods that you should avoid.
How Many Days Should You Be On The Detox Diet?
It is recommended to follow the detox diet for at least 24 days. After 24 days, it may become a habit to eat nutritious foods and snack wisely. You may also learn to take care of your physical and mental health. It would not feel like a “diet” anymore.
The next most common question that may pop into your head is, what should you do if you are on medication? Here is what you should do.
Should You Be On The Detox Diet If You Are On Medication?
A detox diet is all about eating clean and incorporating healthy habits to promote better health. Hence, you can be on a detox diet while you are on medication. But always check with your doctor before starting the diet plan.
Other Ways To Detox
Traditional saunas cause more sweating than infrared saunas, making them more efficient in removing toxic elements from the body (11).
Things To Keep In Mind
Before you start your detox and cleanse program, keep these pointers in mind and make this a daily habit. You will make the most of the 3-day detox plan and 7-day detox plan.
Make sure you drink at least 8 oz of warm water in the morning. Add freshly squeezed lemon juice to it to ensure your body gets vitamin C, which will spur the production of digestive juices. Katherine Gomez, RDN, says, “Lemon water can help you feel fuller, stay hydrated, enhance your metabolism, and lose weight. However, lemon water is no better than plain water for weight loss. You can reduce weight by drinking two glasses of warm lemon water each morning and evening.”
Along with the consumption of fresh fruit juices, such as apple, orange, and pineapple, make sure you also drink at least 8 glasses of water throughout the day. Juicing makes it easier for the body to absorb the nutrients in fruits and vegetables.
During the 3-day detoxification process, it is necessary to flush out your kidneys and liver. Drink dandelion or chamomile tea as they are effective natural remedies for liver detoxification. Drinking fresh fruit and veggie juices can also help.
Daily exercise is a must. This can be in the form of jogging, brisk walking, or aerobics.
Sleep is important, so make sure you get about 8 hours of sleep every night. If possible, take a short nap of 30 minutes in the afternoon.
If you do not follow these tips and the diet plan properly, you might experience a few side effects.
Potential Risks Of A Detox Diet
Sudden changes to your eating habits may cause your body to react in certain ways. The first few days of the diet may seem challenging because of the following issues:
Headache
Tiredness
Sleepiness
Restlessness
Stomach troubles
Muscle aches
Irritability
Nausea
These are some of the risks associated with detox diets. However, these improve with proper hydration and nutrition. Your body will also get used to the changes in a day or two. However, consult your doctor if these side effects persist.
Infographic: Signs Your Body Needs A Detox
As per anecdotal evidence, a detox diet can flush out all toxins from the body and help you lose weight and improve skin health. However, some signs may suggest the presence of toxins in your body. You need to rejuvenate your skin and cleanse your body as soon as possible if you observe these symptoms. Check out the infographic below to learn about the signs that show your body needs a detox.
The detox diet aims at flushing out toxins from your body and cleansing your whole internal system. This may reflect in your improved skin and hair health along with a boost in your immunity levels. You may opt for a 3-day or 7-day detox diet plan and further supplement with relevant yoga asanas to make the most of this cleansing period. Most food options included in the detox diet plan are rich in essential vitamins and minerals to help boost digestion and improve your metabolism. Including clean eating habits and balanced meal options would help you feel better in and out in a matter of days.
Frequently Asked Questions
Does detox make you lose belly fat?
The detox diet takes care of your nutritional intake while cleansing your gut and intestines of toxic build-up. Though the research is limited, the diet is also believed to improve your metabolism and make losing stubborn belly fat easier. However, sticking to a healthy balanced diet and regular workout is essential to find any visible difference.
Sources
Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.
High intake of fruit and vegetables is related to low oxidative stress and inflammation in a group of patients with type 2 diabetes Scandinavian Journal of Food & Nutrition US National Library of Medicine National Institutes of Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2606994/
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Dr. Jill Carnahan is a functional medicine expert and dual board-certified in Family Medicine (ABFM) and Integrative Holistic Medicine (ABIHM) with 12 years of experience. She was also part of the first 100+ healthcare practitioners to be certified in Functional Medicine through the Institute of Functional Medicine (IFMCP). Dr. Carnahan completed her residency at the University of Illinois Program in...more
Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information. After completing her master's in biotechnology from Vellore Institute of Technology,...more
Mary SabatMS, RDN, LD
Mary Sabat, MS, RDN, LD, is a registered dietitian and a certified in personal training by the American Council of Exercise. She has 30 years of experience in nutrition education, wellness coaching, fitness training, holistic health, and weight loss coaching. She obtained her bachelor's degree in Dietetics and Nutrition from the University of Delaware and master’s degree in Human Nutrition with an emphasis on Exercise Science from Rutgers University.
Mary Sabat, MS, RDN, LD, is a registered dietitian and a certified in personal training by the American Council of Exercise. She has 30 years of experience in nutrition education, wellness coaching, fitness training, holistic health, and weight loss coaching. She obtained her bachelor's degree in Dietetics and Nutrition from the University of Delaware and master’s degree in Human Nutrition with an emphasis on Exercise Science from Rutgers University.
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