Detox: 3-day super cleanse

Detox - 3-day super cleanse

Detox: 3-day super cleanse – Give your body a deep clean for a serious health reboot. A short detox can make a massive difference to how you feel for weeks afterwards. Not only is weight loss inevitable, as you’ll lose excess fluid, but a cleanse will also reset your energy levels, improve your concentration and clear up skin niggles.

 

The premise behind our diet is to give your body break, freeing up energy so that your cells, tissues and organs can work efficiently once again. We don’t advise diving in at the deep end straight away – you’ll get better results if you prepare your body for the cleansing flush, so we recommend putting some simple ‘pretox’ strategies in place at least five days before the diet. This involves phasing out certain foods, along with undertaking specific lifestyle changes. We’ve also listed what-to-do advice while you’re following the detox and simple after-care tips. Ready to feel great? You’re just three days away!

 

Pretox must-dos
Prepare for your cleanse with these top tips

 

Sleep more
Sleep is a prerequisite for renewal and rejuvenation of your body’s cells. Aim to get around eight to nine hours of shut-eye to support your immune system and nourish your cognitive health.

 

Say goodbye to sugar
Five days before starting the detox, cut out the obvious sources of sugar like ready meals, chocolate, sweets, biscuits and the biggie: booze. Whatever your tipple of choice, alcohol will dehydrate you and deplete your body of important nutrients.

Detox - goodbye sugar

Detox – Goodbye sugar!

 

Limit wheat
Wheat is difficult for your body to digest and can cause inflammation and digestive discomfort, so instead try to replace wheat from breads and cereals with protein-rich foods like yoghurt and eggs.

 

Go plain and simple
Five days before starting our food plan, keep your diet simple with easy-to-digest foods. Think porridge with berries and seeds for breakfast, baked sweet potato with tuna and salad for lunch and lean meat and steamed veggies for dinner. Make a shopping list before hitting the supermarket so you load up on healthy food rather than treats.

 

Drink up
Keep your body hydrated with plenty of water – around 1.5 litres per day should be sufficient. This will also help to flush out any toxins from your body, clear your skin and reduce bloating. Aim to cut out caffeine too, as it releases the stress hormone cortisol, which increases abdominal fat.

 

During the detox
Healthy advice to help you get the most out of the plan.

 

Wake up your body
Kick-start your digestive system by drinking a cup of warm water with lemon first thing.

 

Body brush
Dry-brush before your bath or shower, starting from the soles of your feet and moving upwards, as lymphatic massage helps to detoxify.

Detox - body brushing

Detox – body brushing

 

Sip water regularly
Continue to drink 1.5 litres of water and sip on nurturing herbal teas.

 

Have an Epsom salt bath
Have a hot bath or foot soak with Epsom salts in the evening to give your body a nudge to release toxins.

 

After-care rules
Tricks to maximise results post-detox

 

Go slow
Ease yourself back into three meals a day slowly, keeping the good stuff in your diet as much as possible. Leafy salads and white fish, vegetable soups and chicken with roasted veggies are all excellent choices.

 

Green up your diet
Eat something green at every meal (think kale, spinach, watercress) as the green veggie family can really help to keep your liver ticking over. Plus, greens can help regulate your body’s natural pH and may even help ward off disease.

 

Try fermented foods
Gut-friendly fermented foods like sauerkraut and kimchi are a useful addition to a balanced diet, as they increase levels of healthy bacteria, which help to keep bloating at bay.

 

Get your sweat on
Exercise is just what the body needs following a detox. A good sweat session helps to remove unwanted toxins from the body, so combine high-intensity workouts like running or cycling with low-key yoga for the perfect balance.

 

Keep off sugar
If you find it difficult to snap your sweet tooth once you’ve finished the detox, swap sweeteners and ordinary sugar for stevia. This naturally sweet plant extract won’t spike insulin levels or create any of the roller-coaster energy crashes that come with regular sugar.

detox and cleanse

Detox and Cleanse

 

THE 3-DAY SUPER CLEANSE

Our diet involves replacing breakfast, lunch and snacks with juices, soups and smoothies, while still allowing a nutritious dinner at the end of the day. Breakfast is a cup of lemon water followed by a different green juice every day to help kick-start liver health. This is followed by a filling mid-morning smoothie snack, a hearty soup for lunch and a protein-rich healthy dinner. Our diet is designed to revitalise rather than restrict, so if you feel very hungry between lunch and dinner you can add in a cup of miso soup.

You should refrain from intense exercise while undertaking the diet (relaxing yoga and meditation is fine).

Please note:
If you have a medical condition, please seek advice from your GP before embarking on the diet. Do not follow this plan if you are pregnant or trying to get pregnant.

Detox - 3-day super cleanse diet

Detox – 3-day super cleanse

 

DAY 1
BREAKFAST

Cup of hot water and lemon upon rising

Super greens juice

Juice the following ingredients:

Chunk of cucumber
1 pear
Handful of spinach
Handful of parsley
Juice of ½ a lemon
½tsp grated ginger

MID-MORNING

Coconut delight smoothie

Blitz together:

1tbsp chia seeds
250ml coconut milk
1 handful raspberries
1 banana

LUNCH

Pea and mint soup

Blitz together: Sweat 1 onion, 1 celery stick and 1 carrot. Pour in 300ml vegetable stock, 200g garden peas and a handful of fresh mint. Add 1tbsp low-fat crème fraîche and blitz until smooth.

DINNER

Baked cod and steamed vegetables

Scatter ½tsp ground cinnamon and ½tsp ground nutmeg on 1 cod fillet. Add the juice of half a lemon, wrap in foil and bake in the oven. Serve with unlimited steamed mangetout and kale.

 

 

DAY 2

BREAKFAST

Cup of hot water and lemon upon rising

Balancing greens juice

Juice the following ingredients:
1 apple
1 Cos lettuce
Half a head of broccoli
Handful of kale

MID-MORNING

Nutty goodness smoothie

 Blitz together:
1tbsp cashew nuts
250ml almond milk
1 handful strawberries
1 handful blueberries

LUNCH

Super-spicy roasted squash soup

Blitz together:
1 red onion (chopped), 1 garlic clove (crushed), 170g butternut squash (chopped), 1 large tomato (chopped) and place on a baking tray. Scatter with ½tsp turmeric, ½tsp cumin seeds, 1½tsp coriander seeds and ½tsp mustard seeds. Roast in the oven until tender. Place the ingredients in a blender with 300ml vegetable stock and blitz until smooth.

DINNER

Tofu stir-fry

100g tofu cooked in 1 tsp coconut oil. Add 1 red onion, 1 garlic clove, ½tsp grated ginger, 100g baby corn, 100g mangetout, 100g garden peas and 1 red pepper. Add 1tbsp reduced-salt soy sauce and a handful of coriander. Serve on a bed of steamed, grated cauliflower.

 

Coconut Oil – The Ultimate DETOX!

Coconut oil has amazing detox abilities and bolsters your energy during a detox program! In The Coconut Oil Secret: Nature’s #1 Best Healing Superfood, you’ll discover:

  • The five essential elements of a healthy and effective detox program!
  • How to feel full during a detox but stay true to your goal!
  • The effective and easy ten-minute detox you can do every day!
  • What you should always do before beginning any detox program!
  • And much more!

The Secrets Of Coconut Oil - Coconut Oil, The Ultimate Detox

 

DAY 3

BREAKFAST

Cup of hot water and lemon upon rising

Revitalising greens juice

Juice the following ingredients:
1 small avocado
Juice of 1 orange
Juice of ½ a lemon
Chunk of cucumber
Handful of watercress
Handful of spinach

MID-MORNING

Tropical purity smoothie

Blitz together:
1tbsp mixed nuts
250ml coconut milk
1 handful pineapple chunks
1 handful strawberries

LUNCH

Carrot & coriander soup
Sweat 1 onion. Add half a sweet potato, 3 carrots, 1 large tomato and 300ml vegetable stock. Boil until soft and add a handful of coriander to finish. Blitz until smooth.

DINNER

Soy and ginger salmon with roasted veggies
Top 1 fillet of salmon with 1tbsp reduced-salt soy sauce and ¼tsp grated ginger and bake in the oven. Serve with a side of roasted tomatoes, mixed peppers and steamed spinach.

Source: WomensFitness

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