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How To Make A 3 And 5-day Detox Diet

The detox diet is widely used to promote weight loss, detoxify the body and reduce fluid retention. This type of diet is indicated for a short period of time to prepare the body before starting a balanced diet or to cleanse the body after a festive period such as Christmas, Carnival or Easter.

However, this type of diet should be performed with the accompaniment of a nutritionist, because it provides very few calories and, if performed for long periods of time or repetitively, can cause side effects such as dehydration or gastrointestinal disorders. In addition, it is important to emphasize that this diet does not favor the loss of body fat but mainly the loss of liquid.

The main focus of the detox diet is to increase the consumption of organic and low-fat foods, in addition to avoiding industrialized products that are rich in salt, fats and chemical additives. It is possible to perform a detox diet where only liquids are consumed, being this the most restrictive version of this type of diet or it can be performed with solid foods, being important that it is low in fat and sugars and with a high fiber content. Learn why it is important to detoxify the body.

Liquid detox diet

The liquid detox diet is the most restrictive version, and should be followed for a maximum of 2 days, because the caloric intake is very low. In this version, only liquids such as caffeine-free teas, water, fruit or vegetable juices without sugar and vegetable soups are allowed, being important to always use organic products. See a sample menu in Liquid detox diet.

To help in the weight loss process, watch the video below and prepare a detox soup with the best ingredients:

3-day detox diet

In the 3-day detox diet, solid foods are allowed only at lunch, as long as they are fat-free and whole-grain, i.e. high in fiber. So lunch should contain foods such as chicken breast or fish, prepared grilled or cooked, accompanied with brown rice and a salad dressed with a little olive oil and lemon.

At breakfast and snacks, you should drink juices or smoothies prepared with fruits, vegetables and vegetable milks, such as almond or oat milk. Dinner should be a liquid meal, preferably a detox soup or legume soup. See several recipes for green juices to detoxify.

Sample menu

The table below contains an example of a 3-day menu of the detox diet:

5-day detox diet

In the 5-day detox diet, you should increase the consumption of solid foods progressively, starting with a liquid diet made of vegetable juices and soups, and ending with meals rich in vegetables, low-fat meats such as chicken or fish, and fats such as olive oil, nuts and seeds.

Upon completion of the 5-day diet, a maintenance diet should be started with a healthy and balanced diet, rich in natural foods, avoiding industrialized foods, sugar and fried foods as much as possible.

Sample menu

See an example of the evolution of the 5-day detox diet in the table below:

It is important to remember to season foods with very little salt and avoid ready-made condiments in cubes, giving preference to the use of natural seasonings such as onion, garlic, salsa, basil, mint and ginger.

What not to eat during the Detox

Prohibited foods in the detox diet are:

  • Alcoholic beverages;
  • Sugar, sweets, cakes and desserts;
  • Processed meats such as sausage, sausages, bacon, bologna, bologna, ham and salami;
  • Coffee and caffeinated beverages such as green tea and black tea;
  • Industrialized products;
  • Cow’s milk and derivatives;
  • Gluten-rich foods such as bread, pasta and flours.
  • It is important to remember to eat a healthy and balanced diet after the detox diet, with meals rich in fruits, vegetables and whole grains and low in sugar and fat, as it acts detoxifying the body continuously. See the recipe of some detox juices to vary the menu.

    Possible risks

    The detox diet when performed without the guidance of a nutritionist, repetitively and/or for many days, may cause some risks such as vitamin and mineral deficiencies, fats and proteins, causing loss of muscle mass. It can also cause dehydration and electrolyte disturbances, due to fluid loss, and gastrointestinal disorders. 

    In more severe cases, metabolic acidosis may occur, i.e., the pH of the blood is acidified, which may cause coma and even death.

    Contraindications of this diet

    The detox diet is contraindicated in pregnant or breastfeeding women and in children or adolescents, because they are in a period of development and growth. Likewise, it should be avoided by diabetics, people with cardiovascular diseases or chronic diseases.

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