General Practice 2022

Detox diet: how to do it, cardápio and when to avoid

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Detox diet: how to do it, cardápio and when to avoid
Detox diet: how to do it, cardápio and when to avoid
Anonim

The detox diet is a very popular option for those who want to lose weight, because it helps to eliminate excess body fluid, making you bloat. This diet can also be used to recover the body after prolonged use of medication or after eating excesses, such as at Christmas, Carnival or Holy Week, for example.

This is a food program divided into 3 phases where foods with gluten, lactose and pesticides are removed from the diet, as well as fast food and industrialized products, such as ice cream or soft drinks, which are rich in sugar, fat and chemical additives.

During the detox diet, there is a greater intake of fruits, vegetables and legumes, which are rich in fiber, antioxidants and minerals that strengthen the immune system and contribute to well-being, a good quality of sleep, in addition to help prevent diseases such as obesity and diabetes.See other benefits of detoxifying the body.

Is detox diet bad?

Because it is a diet that prioritizes the intake of natural and he althy foods, in addition to reducing the consumption of foods rich in sugar and fat, such as soda, fried foods and fast food, the detox diet can help with weight loss, improve bowel function and physical and mental disposition.

It is important to note that only a few studies prove the benefits of the detox diet. In addition, detoxification of the body already happens daily and is done naturally by the liver. Because it is very restricted, this diet can cause a deficiency of proteins, vitamins and minerals, leading to the appearance of signs and symptoms, such as weakness, hair loss and insomnia.

Therefore, when deciding to go on a diet to lose weight, it is always recommended to consult a nutritionist to assess the general state of he alth and nutritional needs, thus developing an individualized food plan.

How to do the detox diet

To do the detox diet, it is recommended to follow 3 phases:

Phase 1: support phase

The first phase lasts between 7 and 14 days and consists of eliminating all compounds that are toxic to the body, such as foods with pesticides and chemical additives present in industrialized foods. This step can help eliminate toxins and strengthen the immune system.

At this stage it is recommended to prioritize lean proteins, as well as nuts, vegetables, fruits and functional foods such as turmeric and flaxseed.

The foods that should be prioritized at this stage are:

  • Fresh and organic fruits, especially red fruits, oranges, tangerines, papayas, lemons, mangoes and bananas;
  • Fresh, organic vegetables such as broccoli, cauliflower, squash, arugula, kale, and tomatoes;
  • Gluten-free cereals such as amaranth, brown rice, buckwheat and quinoa;
  • Organic pulses such as beans, soybeans, chickpeas, lentils and peas;
  • Lean proteins such as tofu, miso, tempeh, white fish, chicken and eggs;
  • He althy fats such as extra virgin olive oil, coconut oil, avocado, coconut, walnuts, cashews, Brazil nuts, flaxseeds, sesame seeds, chia seeds and pumpkin;
  • Herbs and Spices, such as turmeric, cinnamon, pepper, rosemary, thyme, and mint;
  • Natural drinks, such as filtered water, coconut water and fruit juices.

At this stage, it is recommended to exclude foods with caffeine, such as green tea and coffee, from the diet; inflammatory foods, such as alcoholic beverages and sugar; lactose, present in dairy products; foods with gluten, such as breads and pasta; processed foods such as smoked meats, ice cream, pizza and canned goods; as well as fish and seafood with high amounts of mercury, such as clams, mackerel, sea bass and tuna.

It is also recommended to avoid drinks and foods stored in plastic packaging, as they may contain bisphenol A, a toxic compound that is released with the degradation of the material and that can interfere with the body's detoxification.

In addition to food, it is important to avoid the use of other toxic ingredients, such as cigarettes and chemical products used for domestic cleaning, as they can also interfere with the body's detoxification.

Example menu for phase 1

This menu is just an example of what you can eat in 3 days during phase 1 of the detox diet:

Meal

Day 1

Day 2

Day 3

Breakfast

200 ml lemon juice + omelet with 2 eggs, bertalha, turmeric and tomato 1 cup smoothie with 200ml almond milk, ½ avocado, 1 cup chopped kale, ice, sweetened with stevia 1 glass of smoothie with 1 banana and 200 ml of oat milk

Morning snack

1 glass of coconut water + 1 slice of gluten-free bread with olive oil and rosemary 1 apple + 4 walnuts 1 slice of watermelon + 3 Brazil nuts

Lunch/Dinner

1 small grilled chicken fillet + 3 tbsp brown rice soup + 2 tbsp soy salad + broccoli, carrot and tomato salad with 1 tbsp olive oil + 1 tangerine for dessert 1 cooked fish fillet + 3 tbsp quinoa soup + green beans, tomato, cucumber and 1 tbsp pumpkin seed salad + 1 orange for dessert 1 chicken fillet cooked with tomato sauce + 3 tbsp of quinoa soup + lettuce, arugula and beetroot salad, seasoned with homemade rosemary, garlic and olive oil + 1 serving of blueberries for dessert

Afternoon Snack

1 glass of smoothie with papaya, coconut milk and 1 col chia dessert 1 chopped banana + 1 col of flaxseed soup + 1 col. cinnamon coffee 200 g of plain yogurt with 3 strawberries and 1 tablespoon of sunflower seeds

To help change your diet during phase 1, watch the video below and learn how to make a detox soup with our nutritionist:

Phase 2: protection phase

Phase 2 of the detox diet can last from 7 to 14 days and is the phase in which the body eliminates most toxic waste through urine and feces.To help with this process, it is recommended to eat foods that protect and stimulate the proper functioning of the liver, such as garlic, black tea, green tea, cocoa powder, Brussels sprouts and onions.

The foods that should be prioritized at this stage are:

  • Fresh and organic fruit, especially grapes, pomegranate, orange, apple, plums, lemon, apricot and cherry;
  • Fresh and organic vegetables, mainly spinach, onions, garlic, leeks, spinach, watercress, carrots, alfalfa sprouts, cabbage, Brussels sprouts, cauliflower, broccoli, cucumber, lettuce, celery, peppers and tomato;
  • Gluten-free cereals such as amaranth, brown rice, corn, buckwheat and quinoa;
  • Organic legumes such as adzuki beans, soybeans, chickpeas, lentils and peas;
  • Lean proteins such as tofu, miso, tempeh, white fish, turkey, chicken, eggs;
  • He althy fats such as extra virgin olive oil, coconut oil, avocado, coconut, walnuts, cashews, Brazil nuts, flaxseeds, sesame seeds, chia seeds and pumpkin;
  • Herbs and Spices, such as turmeric, mustard grains, horseradish, cocoa, cinnamon, ginger, pepper, rosemary, thyme, mint;
  • Natural drinks such as green tea, black tea, matcha, filtered water, coconut water and fruit juices.

As in phase 1, it is also important in this phase to avoid inflammatory foods, gluten, lactose, processed foods, and fish and seafood with high amounts of mercury.

Example menu for phase 2

This menu is just an example of what you can eat in 3 days during phase 2 of the detox diet:

Meal

Day 1

Day 2

Day 3

Breakfast

200ml of oat milk with 1 col. cocoa dessert, 1 col. chia dessert + 1 omelet with 2 eggs, tomato and oregano 200g of soy yogurt with 1 tbsp pumpkin seed dessert and 1 tbsp cinnamon powder + 2 fresh plums 1 cup unsweetened chamomile tea or a glass of unsweetened strawberry juice + 1 egg cheese omelet

Morning snack

1 cup of green tea with lemon and ginger + 10 cashews 1 glass of green juice with ginger, cabbage, lemon and coconut water + 3 Brazil nuts 1 cup black tea with lemon and ginger + 3 walnuts

Lunch/Dinner

Vegetable soup (spinach, leek, onion, carrot, tomato, cabbage and chickpeas) + 1 serving of grapes for dessert 2 eggplant stuffed with tofu and tomatoes + 3 tbsp quinoa soup + sautéed Brussels sprouts, carrots and onions + 1 pomegranate for dessert 1 grilled fish fillet cooked + 2 tbsp and brown rice + onion, garlic, carrot, broccoli and cauliflower baked in the oven with olive oil, turmeric, rosemary and pepper + 1 apple for dessert

Afternoon snack

1 glass of pineapple juice with mint with 1 col. honey dessert + 1 gluten-free cornbread with homemade eggplant paste 1 gluten-free potato bread with hummus + 1 serving of fresh cherries 1 cup coconut milk + 6 brown rice crackers with peanut butter

See with our nutritionist a great option of detox juice that can be included in everyday life and that helps to improve metabolism and strengthen the immune system:

Phase 3: maintenance phase

From phase 3 onwards, it is important to gradually return to consuming the foods that were excluded during the detox diet, starting a balanced diet. Understand better how to have a balanced diet.

Foods with lactose, such as milk, cheeses and yogurts, and with gluten, such as breads and pasta, should gradually return to the diet so that the body gets used to these foods.

Foods that should be prioritized from now on are:

  • Fresh fruits such as grapes, bananas, oranges, apples, plums, lemons, apricots and cherries;
  • Fresh vegetables such as spinach, onion, garlic, leeks, spinach, watercress, carrots, alfalfa sprouts, cabbage, Brussels sprouts, cauliflower, broccoli, cucumber, lettuce, celery, peppers and tomato;
  • Wholegrain cereals, such as wholegrain bread, wholegrain pasta, brown rice, and quinoa;
  • Legumes, such as beans, soybeans, chickpeas, lentils and peas;
  • Lean proteins, such as lean beef, white fish, turkey, chicken, eggs;
  • He althy fats, such as extra virgin olive oil, coconut oil, butter, walnuts, cashews, Brazil nuts, flaxseeds, sesame, chia and pumpkin;
  • Dairy,such as skim milk, unsweetened plain yogurt, and white cheeses;
  • Herbs and Spices, such as turmeric, mustard grains, horseradish, cocoa, cinnamon, ginger, pepper, rosemary, thyme, mint;
  • Natural drinks, such as herbal teas, filtered water and coconut water.

After the detox diet, to keep the weight under control and help prevent diseases such as cancer, obesity and diabetes, it is important to maintain a balanced diet, avoiding the consumption of industrialized foods rich in sugar and fat, such as flour refined, smoked meats, ice cream, pizzas, canned goods, refined vegetable oils, alcoholic beverages and fried foods.

Who shouldn't do the detox diet

The detox diet is contraindicated for pregnant or breastfeeding women, as well as for children and adolescents, as they are in the growth and development phase. Likewise, the detox diet is not recommended for people with a history of anorexia, bulimia, binge eating or underweight.

In addition, in the presence of diseases such as diabetes, hepatitis, cancer or cardiovascular diseases, the doctor responsible for the treatment should always be consulted before starting the detox diet.

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