3-day & 7-day Detox Diet Plan For Weight Loss That Really Work
Reboot your system and boost your metabolism with meal plans that cleanse the body from within.
By , MSc (Biotechnology), ISSA Certified Fitness Nutritionist
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. They help you lose weight and improve your skin and hair by reducing free radicals and inflammation.
You must 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 inflammation. This leads to weight gain (1). Moreover, the toxin build-up causes hair loss, acne breakouts, constipation, and indigestion.
A detox diet plan boosts metabolism, enhances cognitive function, aids weight loss, and makes your skin glow and your hair smooth and shiny. Read on to know everything about the 3-day detox diet plan and the 7-day detox diet for weight loss.
In This Article
The 3-Day Detox Diet Plan
Here’s a detox diet plan that you will follow for 3 days. There are many food options, so don’t worry about getting bored. Check it out.
| Meals | What To Eat |
|---|---|
| Early Morning (7:30 – 8:00 a.m.) | Morning Detox Water 2 teaspoons fenugreek seeds + 1 tablespoon lime juice + 1 cup water |
| Breakfast (8:45 – 9:15 a.m.) | Detox Smoothie ½ avocado + 1 tablespoon chia seeds + 1 tablespoon organic honey + 5-6 strawberries OR 1 banana + 1 tablespoon ground flax seeds + 1 oz blueberries + 1 tablespoon organic honey |
| Mid-Morning (10:30 – 11:00 a.m.) | Detox Snack 1 orange + 4 almonds OR 1 apple + 4 almonds |
| Lunch (12:30 – 1:00 p.m.) | Detox Meal Brown rice and sautéed mushroom, green beans, carrots, garlic, and onion in olive oil OR Chicken salad with cherry tomatoes, avocado, yellow bell pepper, boiled black-eyed peas, and cilantro. Use yogurt and olive oil as dressing. |
| Post-lunch Snack (3:00 – 4:00 p.m.) | Detox Snack 1 cup buttermilk with roasted and ground cumin seeds + ½ cup cucumber slices OR Coconut water or a cucumber |
| Dinner (7:00 p.m.) | Detox Meal 1 cup mushroom clear soup with veggies OR 1 cup chicken soup clear soup with veggies |
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).
Though your diet has been taken care of, you should also flush toxins off your mind. Here is what you should do.
3Day Detox Yoga Plan
- 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
- Yoga for staying fit
- Yoga to fight depression
- Yoga to increase brain power
- 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 will feel healthier as your gut problems will start to fade away, and you will feel energetic. Your skin and hair problems will also begin to heal. You will notice lesser breakouts and your hair regaining its luster.
We bet you would love to continue being on this detox diet plan after seeing the results. But instead of following this 3-day detox diet plan, over and over again, we suggest you give the 7-day detox diet plan a try. Here is all you need to know about it.
The 7-Day Detox Diet Plan
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 eating natural foods to cleanse the body of toxins and eliminate the free radicals (6). You must also drink a lot of water to flush out the toxins. 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.
Day 1 & Day 2
| Meals | What To Eat |
|---|---|
| Early Morning (7:30 – 8:00 a.m.) | Morning Detox Water Warm water with the juice of ½ lime |
| Breakfast (8:45 – 9:15 a.m.) | Detox Breakfast Egg white omelet with onions, tomatoes, mushroom, and garlic OR Vegetable oats |
| Mid-Morning (10:30 – 11:00 a.m.) | Detox Snack Fresh fruit juice OR 1 bowl of fruits |
| Lunch (12:30 – 1:00 p.m) | Detox Meal Vegan salad with light dressing like lime juice, olive oil, salt, and pepper OR Tuna salad with lettuce, blanched broccoli, and carrots and light dressing |
| Post-lunch Snack (3:00 – 4:00 p.m.) | Detox Snack 1 cup of watermelon OR 1 cup green tea + 10 in-shell pistachios (unsalted) |
| Dinner (7:00 p.m) | Detox Meal Chicken stew with lots of vegetables (avoid using too much salt or chicken stock cubes) OR Baked mushroom and potato (with skin) with a dash of olive oil, rosemary, salt, and pepper |
Day 3 & Day 4
| Meals | What To Eat |
|---|---|
| Early Morning (7:30 – 8:00 a.m.) | Morning Detox Water Warm water with 1 tablespoon organic honey and the juice of 1 lime |
| Breakfast (8:45 – 9:15 a.m.) | Detox Breakfast Grapefruit, celery, and pomegranate smoothie + 4 almonds OR Vegetable quinoa + 4 almonds |
| Mid-Morning (10:30 – 11:00 a.m.) | Detox Snack 1 cup green tea |
| Lunch (12:30 – 1:00 p.m) | Detox Meal 1 cup dahl soup with veggies OR 1 cup sprouts salad with cucumber, tomato, and lime juice |
| Post-lunch Snack (3:00 – 4:00 p.m.) | Detox Snack Baby carrots with jalapeno and cilantro chutney OR ½ cup yogurt + 4 strawberries |
| Dinner (7:00 p.m.) | Detox Meal Baked fish topped with mustard sauce, olive oil, chopped tomatoes, lime juice, and dried rosemary OR Mushroom clear soup |
Day 5 & Day 6
| Meals | What To Eat |
|---|---|
| Early Morning (7:30 – 8:00 a.m.) | Morning Detox Water Warm water with the juice of ½ lime |
| Breakfast (8:45 – 9:15 a.m.) | Detox Breakfast Banana, strawberry, and oats smoothie |
| Mid-Morning (10:30 – 11:00 a.m) | Detox Snack 1 cup green tea |
| Lunch (12:30 – 1:00 p.m) | Detox Meal Spinach, tuna, tomato, and feta salad OR 1 cup mixed fruits |
| Post-lunch Snack (3:00 – 4:00 p.m.) | Detox Snack 1 cup orange juice with a pinch of black salt OR 1 cup oolong tea or green tea |
| Dinner (7:00 p.m.) | Detox Meal Baked broccoli, sweet potato, and green peas OR Baked salmon and green beans with orange and olive oil glaze |
Day 7
| Meals | What To Eat |
|---|---|
| Early Morning (7:30 – 8:00 a.m.) | Morning Detox Water Warm water with the juice of ½ lime |
| Breakfast (8:45 – 9:15 a.m.) | Detox Breakfast OR Vegetable quinoa |
| Mid-Morning (10:30 – 11:00 a.m.) | Detox Snack 1 cup green tea |
| Lunch (12:30 – 1:00 p.m.) | Detox Meal Lettuce and mushroom salad with light dressing |
| Post-lunch Snack (3:00 – 4:00 p.m.) | Detox Snack 1 celery stalk with balsamic vinegar OR Baby carrots with hummus |
| Dinner (7:00 p.m.) | Detox Meal Pumpkin lentil soup OR Grilled fish with a dash of lime and olive oil |
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 will help your body get rid of the accumulated toxins, which, in turn, will improve your skin, hair, gut, and liver health (6), (7).
As you will be drinking at least 8 glasses of water throughout the day, you will not experience constipation, dehydration, and flaky skin. This detox diet plan will also improve your brain function and concentration, regulate blood pressure, reduce anxiety and depression (8), (9).
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.
The 7-Day Detox Yoga Plan
- 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
- Detox yoga poses for mind and body
- Yoga for glowing skin
- Yoga for de-stressing
- Yoga for better digestion
- Yoga to build immunity
- Yoga for healthy liver
- Breathing techniques for weight loss
- Meditation
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 will start to notice a difference in how your body and mind respond to various internal and external stimuli. You will be surprised how all your health problems will start diminishing. Most importantly, you will 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.
Foods to Avoid During The Detox Diet
- Red meat
- Turkey
- Sausages, burgers, bacon, and pate
- Cream
- Cheese
- Butter and margarine
- Salted nuts and savory snacks
- Chocolates
- Sugar
- Alcohol
- Processed and refined foods
- Readymade frozen foods
- Coffee
- Sodas
- Mayonnaise
- Pickles
- Ready-made salad dressing
How long should you be on the detox diet? Here is your answer.
How Many Days Should You Be On The Detox Diet?
You should be on the detox diet for at least 24 days. After 24 days, it will become a habit to eat nutritious foods and snack wisely. You will 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.
Apart from 3-day or 7-day detox diet, you may also try the following:
Other Ways To Detox
- Intermittent fasting
- Juice diet
- Colon Cleanse
- Master Cleanse
- Sauna
*Always consult your doctor before trying any of these.
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.
- 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.
- Consume foods that are rich in fiber, such as whole wheat bread and buckwheat. Make sure you consume three servings of fresh fruits and green leafy veggies.
- During the 3-day detoxification process, it is necessary to flush out your kidneys and liver. Drink dandelion or chamomile tea. 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.
- While on the detox diet, consume fresh fruits, veggies, yogurt, grains, lean meat, and fish.
The detox diet aims at flushing out toxins from your body and cleansing your whole internal system. This reflects 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. This helps improve your metabolism and makes losing stubborn belly fat easier. However, sticking to a healthy balanced diet and regular workout is essential to find any visible difference.
Can Apple cider vinegar detox your body?
Anecdotal evidence suggests that apple cider vinegar can help cleanse and detoxify your body, regulate blood sugar levels, and aid weight loss.
Is Ginger good for detox?
Ginger helps fight inflammation and reduce gas and constipation (10). In addition, it improves your digestive metabolism and enables the proper cleansing of the digestive system, preventing any toxic build-up.
Key Takeaways
- Detox diet helps in healing gut and hair problems. It helps in flushing out toxins from the body.
- The detox diet plan also may improve brain function, regulate blood pressure, and reduce anxiety.
- It is all about eating clean and incorporating healthy habits to promote better health
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.
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