3-day detox diet: how to cleanse and get back in shape
There are times when we feel more fatigued and uncomfortable with our body. It often happens when we do not follow our usual diet and allow ourselves too many "exceptions to the rule": when we eat badly for several days in a row, the body sends us various signals that we cannot not listen to. The solution to this problem is simple: a 3-day detox diet with the aim of purifying our body, eliminating waste and toxins and disposing of excess fluids. By doing this we will find the natural balance and stay in shape. This is how a detoxifying diet of this type works.
When to choose the 3 day detox diet
There are cases in which it is our body that asks us in a practically explicit way to change our eating habits and to follow a detoxifying phase. In fact, an unhealthy diet overloads a series of organs that can then develop disorders and diseases. We are talking above all of the liver, kidneys and intestines, which, together with the skin and lungs, are the main ones responsible for transporting nourishment. to the cells and the elimination of toxins from the body.
In this situation, the most obvious symptoms that occur are:
- Intestinal irregularity: it can range from a more or less long period of constipation to an "alternation of constipation and excessive mobility of the intestine".
- Deterioration of skin health.
- Change in urine color that appears to be darker.
- Increased tiredness and exhaustion.
There are, however, cases in which these "extremes" are not reached because we ourselves realize that we have not followed a correct diet in the last period. Think of the days and weeks that precede and follow the holidays, especially those of Christmas, or when we often find ourselves going out to eat with friends and we don't know how to give up an extra pizza or cocktail. a "healthy diet.
Finally, other times when a 3-day detox diet might come in handy are:
- During a drug treatment.
- For a period of anxiety, tension and stress.
- During the changes of season they tend to debilitate the organism.
What can you eat
Unlike other diets, the detox one in the "quick" 3-day version does not involve particular risks because it does not involve major nutritional deficiencies. In fact, you can eat almost anything, as long as you do not overdo the quantities of certain foods and exclude unhealthy foods, such as industrial and packaged products at origin, those rich in sugars, hydrogenated fats and / or too much. salty and alcoholic and sugary drinks.
Let's see specifically which foods are to be preferred:
- Foods and drinks with detoxifying and purifying power such as pineapple, artichokes, broccoli, cucumbers, apple, grapes, green beans and flax seeds.
- Foods and drinks rich in antioxidants such as tomatoes, berries (especially blueberries), kiwis, spinach, carrots, extra virgin olive oil and green tea.
- Whole grains: compared to traditional bread, rice and pasta, it is better to prefer wholemeal ones because they are rich in fibers that enhance the purifying action and facilitate the proper functioning of the intestine.
To these foods, it is necessary to add a sufficient quantity of water to be consumed during the course of the day. Normally, 1.5 / 2 liters are considered as the daily water requirement, but this value can increase depending on the lifestyle. , of the age, the conformation of the person and the season in which you are. During a 3-day detox diet, you can drink up to a maximum of 3/4 herbal teas per day. The best for their purifying and detoxifying effect are those based on dandelion, artichoke, fennel and milk thistle.
Examples of menus for the 3 days
The intake of calories of the 3-day detox diet is around 1200 kcal per day. Care must be taken not to fall below this threshold otherwise you risk going into acidosis. detoxifying for the organism:
Day 1:
- Breakfast: 1 low-fat yogurt with oil seeds or almonds and green tea.
- Snack: 1 fruit.
- Lunch: natural tuna, mixed salad with cherry tomatoes, 2 cooked egg whites.
- Snack: a handful of pumpkin seeds or 3/4 walnuts.
- Dinner: 250 grams of grilled beef + leafy vegetables (endive, spinach, chard).
Day 2:
- Breakfast: 1 cup of skim milk; 1 unsweetened coffee or green tea; 2 tablespoons of oat bran or flax seeds
- Snack: 1 cup of green tea; 1 low-fat yogurt.
- Lunch: 1 serving of grilled or steamed turkey breast seasoned with oil, lemon and oregano, 150 grams of Belgian salad.
- Snack: 1 draining herbal tea with lemon juice; 50 grams of bresaola.
- Dinner: 1 sea bass or baked blue fish with a drizzle of extra virgin olive oil, vegetables and 125 grams of red fruits.
Day 3:
- Breakfast: 2 rice cakes or 2 wholemeal rusks with 3 teaspoons of honey.
- Snack: 1 pear.
- Lunch: 150 grams of sprouts, 80 grams of steamed barley and 2 zucchini.
- Snack: 1 soy pudding or low-fat yogurt.
- Dinner: 120 grams of grilled chicken and 200 grams of carrots.
Some advice:
The type of fruit and vegetables are "interchangeable" within the various menus. The important thing is to limit consumption
of bananas, squash, potatoes or beets which have a higher caloric intake.
In the preparation of the various dishes, it is important to check the quality and quantity of seasoning that is used. For a better detox effect, you should only use extra virgin olive oil and completely eliminate butter, margarine and similar products. The use of aromatic herbs and spices, such as ginger, turmeric, basil and cumin, is permitted.
It is also advisable to drink tea, herbal teas and coffee without sugar or industrial sweeteners. The only one allowed is a teaspoon of maple syrup or a teaspoon of honey.
Finally, before having breakfast, you can "wake up" the body and start the metabolism with a draining drink based on water, the juice of half a lemon and flavored with a bay leaf left to infuse.
Benefits and contraindications
The 3-day detox diet is very useful in the disposal of toxins and liquids and can make you lose weight by even 1 or 2 kilos, essentially due to the elimination of waste in the body. Compared to other diets, it is balanced and balanced, therefore it does not involve the risk of sorrel and other deficiencies due to the lack of some macronutrients, such as, for example, carbohydrates.
However, such a structured diet should only be followed for three days to avoid going below the basal metabolic rate or the caloric expenditure of a person at rest which can vary from 1000 to 1600 calories depending on body mass. Going below the basal metabolic rate, in fact, will result in an incorrect weight loss because you will lose lean mass or muscle mass.
Apart from carefully observing time limits, the detox diet has no other contraindications. Those used to eating a lot may experience hunger pangs that can be appeased by eating fruit or whole grains, accompanied by a glass of water.
We recommend that everyone consult a doctor or nutritionist before starting any type of diet to receive expert advice based on their health.
