Detox Diet: 3-Day Detox Diet List, Weight Loss Tips

Detox Diet

Toxins begin to accumulate in the body over time. Consumed foods and environmental factors provide toxin formation. Toxic substances that have harmful effects on the body weaken the immune system by impairing the general health of the body, and weakening of the immune system causes a tendency to gain weight, disorders in the digestive system and mood, chronic headaches, skin degenerations, sleep problems and much more serious health problems such as cancer in the long term. It is possible.

Causes such as smoking, frying or cooking food on a barbecue fire, excessive exposure to sunlight, air pollution, and unhealthy work environments lead to the intake of toxins into the body.

A healthy body can remove harmful agents from the body through sweating, defecation and urine. However, aging and various health problems slow down the detoxification process. In such cases, shock detoxes help regulate metabolism and lose weight.

What is a Detox Diet?

  • Detox diet, which can be defined as a diet to purify the body from toxins, is a diet with high antioxidant content.
  • When toxic substances are taken into the body, they change into harmful substances called free radicals. Free radicals disrupt the structure of healthy cells and cells cannot renew themselves. The way to remove free radicals from the body is to increase the consumption of vitamins and minerals containing antioxidants and water.
  • A detox diet is a personalized diet. It must be suitable for the daily energy requirement and must be done under the control of a specialist. Detox programs are preferred especially after diseases that require heavy drug use, seasonal transitions and intense stress situations.
  • Since its purpose is to purify the body from toxins, it is important to consume seasonal vegetables and fruits used in detox diets. For this reason, winter and summer detoxes are different from each other.
  • Another important issue to be followed while applying the program is to stay away from external factors such as physiological or psychological harm, such as stress. Detox refers to a spiritual purification as well as a physical one.

How to Do a Detox Diet?

  • Plants with high antioxidant content such as tomatoes, chicory, dried tomatoes, cucumbers, ginger, parsley, asparagus, capia pepper, celery, soybean sprouts, garlic, cabbage, artichokes, zucchini, purslane in the detox diet; Fruits such as blackberry, kiwi, apricot, cherry, red plum can be preferred.
  • Cereals such as oats, whole grain foods, fish, legumes and quinoa, as well as probiotic yoghurt and kefir that strengthen the intestinal flora should definitely be included.
  • Oily seeds such as raw almonds, hazelnuts and walnuts should also be added to the detox program.
  • Fluid consumption should be increased and at least 3 liters of water should be drunk per day.
  • Vegetable and fruit juices and herbal teas specially prepared for the detox diet also help to remove toxins from the body. Mixed teas prepared from fennel, red bush tea, green tea, ginger, turmeric and rosehip teas can be drunk.
  • During the detox diet, sugar and sugary foods, ready-made foods, carbonated drinks, cigarettes, and caffeinated beverages such as tea and coffee should be avoided.
  • Foods should be consumed in the oven, steamed or boiled in a little water. Methods such as frying, roasting or exposure to direct fire should never be used.
  • The essential part of the detox program is regular physical activity. It is recommended to exercise for 1 hour a day to stimulate the metabolism and activate the sweat glands.

How to Apply the Detox Diet List?

Detox diets can be applied on a one-day, two-day, three-day or weekly basis.

  • 1-day detoxes usually involve liquid foods such as vegetable juices, fruit juices, and yogurt.
  • 2-day detoxes and longer ones include animal foods such as fish, chicken, and eggs.

3-Day Detox Diet List

1 day

  • When you wake up: 1 glass of warm lemon water
  • Breakfast: A plate of seasonal fruits, 1 bowl of probiotic yogurt, 1 cup of herbal tea (a mixture of green tea, cinnamon and ginger)
  • Snack: Raw almonds or walnuts
  • Lunch: Olive oil salad prepared using seasonal vegetables (tomatoes, cucumbers, lettuce, parsley, carrots, red cabbage, rocket cress, purslane)
  • Afternoon: It can be consumed together with 1 portion of almond peels and 1 portion of seasonal fruits such as orange, tangerine, apricot, kiwi, pineapple and 1 cup of herbal tea.
  • Dinner: Vegetable soup or puree (artichoke, zucchini, purslane, spinach, celery, asparagus)
  • Night: Herbal tea

2 days

  • When you wake up: 1 glass of warm lemon water
  • Breakfast: 1 serving of apple fruit, 1 bowl of probiotic yogurt, 1 cup of herbal tea (a mixture of green tea, cinnamon and ginger)
  • Snack: Unsalted, unroasted raw sunflower seeds
  • Lunch: Salad with olive oil prepared using seasonal vegetables (vegetables such as tomato, cucumber, lettuce, parsley, carrot, red cabbage, rocket cress, purslane) Boiled chicken or steamed fish
  • Afternoon: 1 serving of seasonal fruit and 1 cup of herbal tea
  • Dinner: Vegetable casserole prepared with onions, zucchini, tomatoes, garlic and other seasonal vegetables and 1 bowl of yogurt
  • Night: Herbal tea

3 days

  • When you wake up: 1 glass of water with lemon
  • Breakfast: 1 bowl of fruit puree prepared from seasonal fruits
  • Snack: 1 portion of green apple and 1 cup of cinnamon tea
  • Lunch: Soup prepared using seasonal vegetables
  • Snack: 1 bowl of probiotic yogurt and raw almonds
  • Dinner: Seasonal salad with olive oil and 1 bowl of tzatziki
  • Night: Herbal tea

Long-term use of weight loss redox can cause more harm than good by disrupting the balance of the body. It must be prepared individually under the control of a dietitian or doctor, in accordance with the needs of the body.

Detox Diet Benefits and Effects

  • It strengthens the immune system by removing toxins accumulated in the body and protects the body against diseases.
  • It prevents the formation of edema by removing the water accumulated in the body tissues and helps to remove the formed edema.
  • A high fiber detox diet regulates the digestive system and increases the intestinal volume, making it work faster. It prevents bloating and gas in the intestine and eliminates constipation.
  • Removal of toxins facilitates access to fat cells. It helps to lose weight by accelerating fat burning and metabolism.
  • It minimizes the negative effects of free radicals in the body and helps to reduce skin blemishes, acne, acne and wrinkles.
  • It makes the skin smooth and more vibrant.
  • It provides vitality and vitality by allowing cells to renew themselves.

Who Should Practice the Detox Diet? Who Should Not Apply?

  • Those who feel tired all the time and have trouble waking up in the morning can energize their bodies with a detox diet.
  • People who work in a stressful environment and are prone to depression can apply a detox diet.
  • Those who travel frequently, those who lead a sedentary life and those who smoke can also be purified from their toxins with the detox program.
  • Those who drink insufficient water, those who have intestinal problems, those who have problems such as edema, gas, bloating, and those who take high caffeine can get rid of their complaints with a detox diet.
  • In addition, people who do not consume vegetables and fruits or who consume less may need a detox.
  • Detox diets may be inconvenient for those who are considering pregnancy, pregnant women and breastfeeding mothers. Detox diet is not recommended for people with diabetes, high blood pressure, people with problems in their organs such as heart, liver and kidneys and those with immune deficiency.
  • In addition, detox diets can have harmful effects in individuals under the age of 18 and over the age of 80.

Detox Diet Tips to Consider

  • In a detox diet, the number of meals should be increased to increase the metabolic rate. Eating meals at three-hour intervals makes the digestive system work faster.
  • In order to eliminate edema and toxins in the body, daily water consumption should be at least 3 liters and caffeinated and alcohol-containing beverages that cause edema should be avoided.
  • Going to bed early and getting up early is an important factor in a detox diet. Regular sleep is important, especially in order to increase the effects of the hormone melatonin, which is secreted at night.
  • Excessively salty foods should be avoided and the salt shaker should be removed from the table.

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