2, 3, 7 and 21 day detox diet lists: How to do a detox diet?

by Abbas Jahangir · Published January 16, 2024 · Updated March 21, 2024

Detox diets have become popular for the purpose of detoxifying the body, increasing energy levels and supporting overall health. These diets are usually followed over a period of time and focus on food selection and other lifestyle factors. Detox diets that people generally prefer include 2, 3, 7 and 21-day options. These periods may vary depending on the person’s goals and lifestyle.

Detox diets are nutrition programs used to purify the body from toxins and support health. These diets often emphasize fresh fruits, vegetables, vegetable juice, and fiber-rich foods. Claimed benefits of detox diets may include increased energy, digestive regulation, and weight loss. However, the scientific basis for detox diets is weak, and a sustainable eating plan and lifestyle changes are recommended to achieve long-term weight loss.

How to do a detox diet ?

Detox diets are nutrition programs implemented to purify the body from toxins and support general health. Drinking enough water throughout the day while on a detox diet helps cleanse your body. Try to drink at least 8-10 glasses of water daily. Raw vegetables, green leafy vegetables, fruits and vegetable juice play an important role in detox diets. While these nourish the body, their fiber content also supports digestion. Things you should pay attention to when detoxing:

Stay away from sources of toxins such as refined sugars, processed foods, caffeine, alcohol and cigarettes as much as possible.
Fibrous foods such as whole grains, legumes and vegetables regulate digestion and increase bowel movements.
Consuming antioxidant-rich foods such as citrus fruits, dark green leafy vegetables, strawberries, blackberries, walnuts and almonds helps fight free radicals in the body.
Freshly squeezed juices are a healthier option, as ready-made juices often have added sugar and are processed.
During the detox diet process, reduce or eliminate processed foods and fast food as much as possible. These often contain unhealthy fats, sugars and chemical additives.
Exercising regularly during the detox diet process helps remove toxins from the body through sweat and urine. You can choose activities such as aerobic exercise, yoga or walking.

How much weight does the detox diet make you lose?

Detox diet is a nutrition program that aims to cleanse the body of toxins and support overall health. However, the weight loss effect of detox diets has not been fully proven and it is not recommended to use them for weight loss purposes. Since detox diets are usually short-term, weight loss usually results from dehydration and increased bowel movements. Most of this loss is due to reduced water and carbohydrate stores called glycogen. However, this weight loss is not permanent and is usually regained when normal nutrition is resumed.

A long-term nutrition plan and lifestyle changes are required for healthy and permanent weight loss. A balanced diet and regular exercise can support your weight loss goals more effectively. It’s important to meet with a nutritionist or dietitian to take a healthy approach to losing weight. They can make your weight loss more effective and sustainable by creating a personalized plan for you.

2 day detox diet list

A 2-day detox diet is designed to quickly cleanse the body and ease digestion. During this period, the person consumes foods such as fresh fruit juices, vegetable soups, green tea and water. This short-term detox diet is often used as a reset mechanism and is effective for detoxifying the body. A 2 day detox diet list:

1 day:

Breakfast: Freshly squeezed orange juice and natural yoghurt.
Snack: Cucumber slices and green tea.
Lunch: Green salad with vegetables, grilled chicken and lemon juice.
Snack: Apple slices and a handful of almonds.
Dinner: Wheat porridge, grilled vegetables and lemon water.
Snack: Fresh mint tea.

2 days:

Breakfast: Fresh seasonal fruits and a glass of green tea.
Snack: Carrot slices and a handful of walnuts.
Lunch: Vegetable soup with chickpeas and green salad.
Snack: Pepper slices and some hummus.
Dinner: Grilled salmon, steamed broccoli and lemon juice.
Snack: Green apple and a glass of chamomile tea.

3 day detox diet list

A 3-day detox diet aims to improve the body’s digestive system and increase energy levels. During this time, the person follows a balanced diet that includes foods such as vegetables and fruits, whole grains, healthy fats and clean protein sources. At the same time, potentially toxic substances such as sugar, processed foods, caffeine and alcohol are avoided. 3-day detox diet list:

1 day:

Breakfast: Green smoothie (spinach, green apple, lemon juice, chia seeds).
Snack: A handful of almonds and green tea.
Lunch: Quinoa salad (tomato, cucumber, fresh basil, olive oil).
Snack: Carrot slices and hummus.
Dinner: Grilled chicken breast, wheat rice and vegetables.
Snack: Dark chocolate and a glass of chamomile tea.

2 days:

Breakfast: Oatmeal, fresh berries and almond milk.
Snack: Fresh fruit salad.
Lunch: Green lentil soup and whole wheat bread.
Snack: Pepper slices and avocado paste.
Dinner: Salmon, roasted vegetables and lemon juice.
Snack: Yogurt and a handful of walnuts.

3 days:

Breakfast: Fresh fruit smoothie (banana, strawberries, coconut milk, chia seeds).
Snack: Carrot slices and green tea.
Lunch: Vegetable soup with chickpeas and whole wheat lavash.
Snack: Apple slices and almond butter.
Dinner: Grilled turkey breast, quinoa rice and vegetables.
Snack: Fresh mint tea.

7 day detox diet list

A 7-day detox diet is designed to cleanse the body more deeply and promote weight loss. During this period, the person consumes foods such as fruits and vegetables, freshly squeezed juices, herbal teas and clean protein sources. Additionally, lifestyle factors such as exercise, sleep patterns and stress management are also important. 7-day detox diet list:

1 day:

Breakfast: Green smoothie (spinach, green apple, lemon juice, ginger).
Snack: A handful of almonds and green tea.
Lunch: Quinoa salad (tomato, cucumber, fresh mint, olive oil).
Snack: Carrot slices and hummus.
Dinner: Grilled chicken breast, baked vegetables and lemon juice.
Snack: Dark chocolate and a glass of chamomile tea.

2 days:

Breakfast: Oatmeal, fresh berries and almond milk.
Snack: Fresh fruit salad.
Lunch: Lentil soup and whole wheat bread.
Snack: Pepper slices and avocado paste.
Dinner: Grilled salmon, wheat rice and steamed broccoli.
Snack: Yogurt and a handful of walnuts.

3 days:

Breakfast: Blueberry smoothie (blueberries, yogurt, almond milk, chia seeds).
Snack: Carrot slices and green tea.
Lunch: Vegetable soup with chickpeas and whole wheat lavash.
Snack: Apple slices and almond butter.
Dinner: Grilled turkey breast, quinoa rice and oven-baked vegetables.
Snack: Fresh mint tea.

4 days:

Breakfast: Acai bowl (acai berry, banana, granola, coconut).
Snack: A handful of pistachios and green tea.
Lunch: Spinach quinoa salad (tomato, cucumber, olive oil).
Snack: Zucchini slices and hummus.
Dinner: Grilled chicken breast, baked vegetables and lemon juice.
Snack: Dark chocolate and a glass of chamomile tea.

5 days:

Breakfast: Chia pudding (chia seeds, coconut milk, fresh berries).
Snack: Fresh fruit salad.
Lunch: Lentil soup and whole wheat bread.
Snack: Pepper slices and avocado paste.
Dinner: Grilled salmon, wheat rice and steamed broccoli.
Snack: Yogurt and a handful of walnuts.

6 days:

Breakfast: Blueberry smoothie (blueberries, yogurt, almond milk, chia seeds).
Snack: Carrot slices and green tea.
Lunch: Vegetable soup with chickpeas and whole wheat lavash.
Snack: Apple slices and almond butter.
Dinner: Grilled turkey breast, quinoa rice and oven-baked vegetables.
Snack: Fresh mint tea.

7 days:

Breakfast: Acai bowl (acai berry, banana, granola, coconut).
Snack: A handful of pistachios and green tea.
Lunch: Spinach quinoa salad (tomato, cucumber, olive oil).
Snack: Zucchini slices and hummus.
Dinner: Grilled chicken breast, baked vegetables and lemon juice.
Snack: Dark chocolate and a glass of chamomile tea.

A 21-day detox diet is a longer-term approach and aims to change eating habits. During this period, the person follows a fresh and nutritious diet, avoiding processed foods and choosing organic and natural foods. It also focuses on healthy living habits such as exercise, water consumption and sleep patterns. You can apply a 21-day detox diet list by repeating this list for three weeks. However, since everyone’s nutritional needs are different, it is important to consult an expert beforehand.