What is the 3-day Fruit Flush Diet. How does it claim to help with weight loss. What are the pros and cons of this detox plan. Is it a sustainable approach to healthy eating. What do nutritionists say about its effectiveness.

Understanding the Fruit Flush Diet: A 3-Day Detox Plan

The Fruit Flush Diet, developed by nutritionist Jay Robb, is a short-term detox plan designed to cleanse the body and promote rapid weight loss. This three-day regimen claims to help individuals shed up to nine pounds, overcome food addictions, and kickstart a healthier lifestyle. But does it live up to its promises?

Key Components of the Fruit Flush Diet

• Consumption of at least 12 glasses of bottled or filtered water daily
• Elimination of all non-water beverages, including coffee and tea
• Intake of fresh, preferably organic fruits (excluding frozen, dried, or canned varieties)
• Evening salads consisting of non-starchy, organic vegetables
• Avoidance of exercise during the detox period
• Incorporation of supplemental protein drinks

This strict regimen aims to flush toxins from the body while providing a nutrient boost from fruits and vegetables. However, its restrictive nature raises questions about its long-term effectiveness and potential health impacts.

The Pros of the Fruit Flush Diet: Embracing Nature’s Bounty

The primary advantage of the Fruit Flush Diet lies in its emphasis on consuming fresh fruits and vegetables. Katherine Tallmadge, RD, a spokesperson for the American Dietetic Association, affirms, “Fruit is one of the healthiest foods in the world. The more fruits and vegetables people eat, the healthier they are, and usually the thinner they are.”

This focus on plant-based nutrition aligns with established dietary guidelines that recommend increased intake of fruits and vegetables for optimal health. The diet’s high water content from fruits may also contribute to improved hydration and temporary weight loss.

Potential Benefits of Increased Fruit and Vegetable Consumption

• Enhanced nutrient intake, including vitamins, minerals, and antioxidants
• Improved digestion due to higher fiber content
• Potential reduction in calorie intake from displacement of less nutritious foods
• Increased hydration from water-rich produce

While these benefits are noteworthy, it’s important to consider whether they can be achieved through a more balanced, sustainable approach to eating rather than a short-term detox plan.

The Cons of the Fruit Flush Diet: Nutritional Concerns and Sustainability Issues

Despite its promotion of fruit and vegetable consumption, the Fruit Flush Diet has several drawbacks that raise concerns among nutrition experts. Elisa Zied, MS, RD, CDN, another spokesperson for the American Dietetic Association, points out several potential pitfalls:

Nutrient Deficiencies

While the diet incorporates some protein through supplements, it fails to provide a comprehensive range of essential nutrients. Zied questions, “Where is the calcium? Where is the vitamin D? Where are the omega-3 fats? Where are the B vitamins?” This restrictive approach may lead to nutritional imbalances if followed for an extended period.

Caloric Restriction

The diet’s low calorie content can result in fatigue and decreased energy levels. Zied emphasizes, “If you don’t eat well, you’re not going to feel well.” This energy deficit may make it challenging to maintain daily activities and could potentially lead to overeating once the diet ends.

Temporary Weight Loss

Most of the weight lost during the Fruit Flush Diet is likely water weight, along with some lean muscle tissue and body fat. Zied cautions that this is a temporary solution and not a sustainable approach to weight management. The rapid weight loss promised by the diet may be quickly regained once normal eating patterns resume.

These concerns highlight the importance of approaching weight loss and detoxification from a more balanced, long-term perspective rather than relying on short-term, restrictive diets.

The Science Behind Detox Diets: Separating Fact from Fiction

While the concept of detoxification is appealing, it’s crucial to examine the scientific basis behind such diets. Tallmadge notes that there is no scientific evidence supporting the effectiveness of detox diets like the Fruit Flush. In fact, the human body has its own sophisticated detoxification systems in place.

Natural Detoxification Processes

• Liver: The primary organ responsible for filtering toxins from the blood
• Kidneys: Filter waste products and excess water from the bloodstream
• Lungs: Expel gaseous waste products
• Skin: Eliminates toxins through sweat
• Digestive system: Removes waste and undigested food

Given these natural processes, is a specialized detox diet necessary? Tallmadge suggests that rather than relying on short-term detox plans, individuals should focus on maintaining a consistently healthy diet rich in fiber, fruits, vegetables, and whole grains. This approach supports the body’s natural detoxification processes on an ongoing basis.

Alternative Approaches to Cleansing and Weight Loss

Instead of resorting to extreme detox diets, nutritionists recommend more sustainable approaches to cleansing the body and achieving weight loss goals. These methods focus on long-term dietary changes and lifestyle modifications that support overall health and well-being.

Increasing Fiber Intake

Tallmadge emphasizes the importance of a high-fiber diet for natural detoxification. “Having a diet that is high in fiber-rich foods keeps you regular to eliminate potential toxins more quickly and regularly,” she explains. This approach not only supports digestive health but also promotes a feeling of fullness, which can aid in weight management.

Balanced Nutrition

Rather than eliminating entire food groups, focus on incorporating a variety of nutrient-dense foods into your diet. This includes:

• Fruits and vegetables of various colors
• Whole grains
• Lean proteins
• Healthy fats
• Low-fat dairy or dairy alternatives

This balanced approach ensures that your body receives all the necessary nutrients for optimal functioning and natural detoxification.

Hydration

While the Fruit Flush Diet emphasizes water consumption, maintaining proper hydration should be a daily practice. Adequate water intake supports kidney function, helps regulate body temperature, and aids in the elimination of waste products.

Regular Physical Activity

Unlike the Fruit Flush Diet, which discourages exercise during the detox period, incorporating regular physical activity is crucial for overall health and weight management. Exercise promotes circulation, supports the lymphatic system, and can enhance the body’s natural detoxification processes.

The Role of Fruits in a Healthy Diet: Beyond Detox Claims

While the Fruit Flush Diet may overemphasize fruit consumption in the short term, incorporating a variety of fruits into a balanced diet offers numerous health benefits. Understanding the nutritional value of different fruits can help individuals make informed choices about their dietary intake.

Top Hydrating Fruits

Many fruits are not only nutrient-dense but also high in water content, contributing to hydration. Some of the most hydrating fruits include:

• Watermelon
• Strawberries
• Cantaloupe
• Peaches
• Oranges
• Grapefruit

These fruits can be particularly beneficial during hot weather or after physical activity to replenish fluids and provide essential vitamins and minerals.

Fruits for Heart Health

Recent studies have highlighted the potential of certain fruits to lower the risk of heart disease and mortality. A global study suggests that incorporating the following foods into your diet may offer cardiovascular benefits:

• Citrus fruits
• Berries
• Apples
• Pears

These fruits are rich in antioxidants, fiber, and other compounds that support heart health and overall well-being.

Sustainable Weight Loss: Beyond Quick Fixes

While the Fruit Flush Diet promises rapid weight loss, sustainable weight management requires a more comprehensive approach. Instead of focusing on short-term results, consider adopting strategies that promote long-term health and well-being.

Mindful Eating Practices

Developing a healthy relationship with food is crucial for long-term weight management. Mindful eating practices include:

• Paying attention to hunger and fullness cues
• Eating slowly and savoring each bite
• Avoiding distractions during meals
• Choosing nutrient-dense foods that provide satiety

These practices can help individuals develop a more balanced approach to eating, reducing the likelihood of overeating or relying on restrictive diets.

Gradual Lifestyle Changes

Rather than pursuing drastic dietary changes, focus on making small, sustainable adjustments to your lifestyle. This might include:

• Gradually increasing fruit and vegetable intake
• Swapping refined grains for whole grains
• Incorporating more plant-based protein sources
• Reducing added sugar and processed food consumption

These incremental changes are more likely to lead to lasting results compared to short-term, restrictive diets.

Regular Physical Activity

Combining a balanced diet with regular exercise is key to achieving and maintaining a healthy weight. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week for adults, along with muscle-strengthening activities at least twice a week.

Navigating Nutrition Myths and Fad Diets

The popularity of detox diets like the Fruit Flush highlights the prevalence of nutrition myths and misconceptions in popular culture. To make informed decisions about diet and health, it’s essential to critically evaluate dietary claims and seek information from reputable sources.

Common Nutrition Myths

Some persistent nutrition myths that may influence dietary choices include:

• The necessity of detox diets for cleansing the body
• The idea that carbohydrates are inherently unhealthy
• The belief that gluten is harmful for everyone
• The notion that breakfast is the most important meal of the day
• Concerns about eggs raising cholesterol levels

It’s important to approach these claims skeptically and consult with nutrition professionals for accurate, evidence-based information.

Evaluating Dietary Claims

When considering any new diet or nutrition trend, ask yourself the following questions:

• Is this approach supported by scientific evidence?
• Does it promote balanced nutrition and long-term health?
• Is it sustainable in the long run?
• Does it account for individual nutritional needs and preferences?
• Are there potential risks or side effects?

By critically evaluating dietary claims and focusing on evidence-based nutrition principles, individuals can make informed choices that support their health and well-being.

In conclusion, while the Fruit Flush Diet may offer short-term weight loss and increased fruit consumption, its restrictive nature and potential nutritional imbalances raise concerns among health professionals. Instead of relying on quick-fix detox plans, focus on developing sustainable eating habits, incorporating a variety of nutrient-dense foods, staying hydrated, and maintaining regular physical activity. By adopting a balanced approach to nutrition and lifestyle, individuals can support their body’s natural detoxification processes and achieve long-term health and weight management goals.

The Fruit Flush Diet

The Fruit Flush diet is a three-day detox diet designed by nutritionist Jay Robb to cleanse your system and help you lose weight. This detox diet plan claims to help you lose up to nine pounds in just three days, conquer food addiction, and jump-start your diet and exercise program.

The Fruit Flush Diet: Basics

The Fruit Flush diet is a severe three-day detox session during which you will:

• Drink at least 12 glasses of bottled or filtered water each day
• Avoid non-water beverages, including coffee and tea
• Eat any type of fresh fruits (no frozen, dried, or canned fruits), preferably organic
• Have salad in the evening — all non-starchy, preferably organic, vegetables
• Avoid exercising
• Consume supplemental protein drinks

The Fruit Flush Diet: Pros

The main strength of the Fruit Flush diet is that it encourages you to eat fresh fruits and vegetables, which are an essential part of a healthful diet.

“Fruit is one of the healthiest foods in the world,” says dietitian Katherine Tallmadge, RD, national spokesperson for the American Dietetic Association and author of Diet Simple: 192 Mental Tricks, Substitutions, Habits and Inspirations. “The more fruits and vegetables people eat, the healthier they are, and usually the thinner they are,” she says.

The Fruit Flush Diet: Cons

Tallmadge adds, however, that there is no science to back up doing a detox diet like the Fruit Flush diet and that, rather than doing a one-time detox diet, people should permanently increase the amount of fiber in their diets.

“Having a diet that is high in fiber-rich foods keeps you regular to eliminate potential toxins more quickly and regularly,” Tallmadge says, adding that if you eat a healthful diet rich in fiber, fruits, vegetables, and whole grains, “you will be able to detoxify your system 100 percent of the time.”

“Your liver and your body naturally [detoxify you], and there is no evidence that shows that ‘detoxing’ detoxifies you,” agrees fellow dietitian Elisa Zied, MS, RD, CDN, a spokesperson for the American Dietetic Association and author of Nutrition at Your Fingertips.

Other pitfalls of the Fruit Flush diet include:

• Nutrient deficiencies. Zied does like the fact that the Fruit Flush diet incorporates some protein, which many detox diets fail to do, but she says that the restrictions make it difficult for you to get all of the vitamins, minerals, and other nutrients you body needs. “This whole plan is not about what you can eat and what you should eat, but what you can’t,” Zied says. “Where is the calcium? Where is the vitamin D? Where are the omega-3 fats? Where are the B vitamins?”
• Too few calories. According to Zied, you can count on feeling zapped of energy while you are on the diet. “If you don’t eat well, you’re not going to feel well,” Zied says.
• Temporary weight loss. Zied says that most of the weight you lose while doing the Fruit Flush diet is water weight, along with some lean muscle tissue and some body fat. “[The Fruit Flush diet] is a temporary solution. You can’t really eat and live this way,” Zied says, adding that you should always be wary of a diet plan that promises such a steep weight loss in just three days.

If you are considering doing the Fruit Flush, keep in mind that it is nothing more than a quick fix, and you will probably regain any weight you lose as soon as you go back to your regular pattern of eating.

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The 3-Day Fruit Diet For Weight Loss: Pros, Cons, And What To Expect

A diet that requires you to eat a lot of fruit sounds like the ultimate weight loss solution. It has to be! Fruits are some of the healthiest foods on the planet. But will it really make you lose weight? The answer to this question is yes and no.

The 3-day fruit diet for weight loss is popular among many, but it does have its benefits and limitations. This article will explore how this diet works, its potential pros, cons, and what to expect. 

What Is The 3-Day Fruit Diet?

The 3-day fruit diet is a trendy weight loss regimen that’s been gaining popularity in recent years. It has many variations, but the gist of it is this: for three days, you eat only fruit with no added sugar or sweetener. The goal is to detox your body from all the sweets you’ve been indulging in over the holidays, while also getting some nutrients into your system. And because fruits are high in water content, they help keep you hydrated and satiated during those three days. 

The rules of the diet are as follows:

• Each day, drink at least 12 glasses of filtered or bottled water.
• Non-water beverages, such as coffee and tea, should be avoided.
• Fresh fruits, in any form, are encouraged (no frozen, dried, or canned fruits), especially if organic (or washed well).
• Have a vegetable salad for supper — non-starchy, ideally organic, vegetables are best.
• Avoid exercising.
• Protein drinks should be used in addition to fruits.

Many people who try this diet report feeling surprisingly energized after just one day on it, sometimes even more so than if they had tried to go about their normal eating habits. 

Now, let’s take a look at what you can expect when trying this diet out for yourself.

Read More: Fruit To Eat During Pregnancy: 15 Best Sources Of Nutrients For You And Your Baby

Pros Of Following The 3-Day Fruit Diet For Weight Loss

Quick Results

Looking for quick weight loss results? The 3-day fruit diet is one of the quickest and easiest ways to lose weight that you’ll probably be able to see results after three days (4).  

Water weight is one of the first things to go when you’re dieting and eating far fewer calories than usual, so there’s some weight loss attributed to this diet. It just might not be sustainable fat loss.

Energy Boost

One of the most common things people report about this diet is that they feel more energetic than usual during those three days. They report feeling like their normal diets leave them tired and sluggish, but after following this 3-day fruit diet they feel more awake and capable of taking on the day.

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Nutrient And Antioxidant Boost

The fruits you’ll be eating on this diet are also packed with high levels of vitamins and antioxidants that will help keep your body healthy, balanced, and functioning at its best (4).

Fiber Boost

Fruits are also great sources of fiber which helps to maintain good digestion, control blood sugar levels, and keeps you feeling full for longer (4).

No Calorie Counting Necessary

This diet is all about eating whatever type of fruit your heart desires with no restrictions or limits. This can be a great way to ease yourself into a healthier diet if you’re not used to counting calories.

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Cons Of Following The 3-Day Fruit Diet For Weight Loss

Unsustainable

The biggest con of this diet is that it isn’t something you can stick to long-term. We all know how it goes, there’s no way someone can live off of fruit for the rest of their life. Some experts suggest that certain fruits should be avoided on this diet because they have a high fructose content, which could actually do more harm than good, while juice diets are often shunned due to the high sugar content.  

Insufficient Protein

Proteins are important for a healthy diet, and they will also help keep you fuller, longer (9). And while fruits do have some protein in them, it’s not enough to sustain your body throughout the day. This may cause you to crash later on and feel even more tired than usual. Plus if you don’t get enough protein in your diet, you may lose muscle mass.

Unpleasant Side Effects

Some unpleasant side effects come with a diet like this. Fruits, even the ones you’re allowed to eat on this specific diet, could cause some stomach problems and bloating for some people if eaten in excess.

Potentially Harmful

While fruits are good for you, too much of anything can be bad for you. Eating mostly fruit and not a balance of food groups can cause some problems like an inadequacy of certain vitamins and minerals that your body needs (10).

Lack Of Variety

Another drawback to this diet is that it doesn’t give you very many options if you want to mix things up. Sure, fruits are pretty versatile, but there are only so many fruits you can eat before you get sick of them.

Long-Term Results

As mentioned before, the main problem with this diet is that it isn’t something you can stick to long-term, and most people who try it will (and should) abandon it after three days. While quick weight loss is often touted as a benefit by those trying out this diet, in reality, it is a negative thing because once you go back to your normal eating habits, the weight will come right back.

Read More: Fruits To Eat Everyday: 7 Nature’s Desserts That Are Super Nutritious

Health Benefits Of Eating Fruits

As part of a balanced diet, fruits offer the following health benefits:

Maintain Blood Pressure

Fruits like apples and grapes contain quercetin, a type of flavonoid that may reduce the risk of stroke and coronary heart disease (CHD). Fruits also increase your body’s production of nitric oxide, a compound that relaxes the walls of arteries, which increases blood flow. These actions help keep your blood pressure in check (4).

Aid In Weight Loss

In addition to being low in calories, fruits are high in fiber and water, which add bulk without adding calories. This helps fill you up, so you eat less at subsequent meals. Apples, pears, peaches, and plums contain lots of soluble fiber in their skin along with vitamins A and C to promote good health when eaten frequently (5).

Prevent Age-Related Macular Degeneration

The antioxidants lutein and zeaxanthin have been shown to reduce the risk of age-related macular degeneration. This is an irreversible eye disorder that affects sharp, central vision in the elderly (7).

Foods rich in these two carotenoids include yellow corn, green leafy vegetables, and oranges. A study found that people who eat five or more servings of fruits and vegetables a day have a lower risk for this condition than those who don’t eat enough produce (3).

Regulate Bowel Movements

Certain fruits contain a soluble fiber called pectin, a water-soluble plant carbohydrate found naturally in apples, citrus fruit, and other plants, have been shown to aid in regulating bowel movements. Pectin also helps lower blood cholesterol levels (1).

Help Prevent Cancer

Fruits and vegetables contain a wide array of antioxidants that protect your cells from damage by free radicals. These are unstable molecules that can cause cell mutations and could eventually lead to cancer and other diseases. Studies show that people who eat a lot of fruits and vegetables have a reduced risk of many cancers, including lung, colon, and oral cancers (5).

In particular, oranges are rich in the antioxidant beta-cryptoxanthin, which protects against lung cancer. And pomegranates contain ellagic acid, an antioxidant compound associated with reduced risk for ovarian cancer (5).

Prevent Kidney Stones

Citrus fruits like lemons and grapefruit contain citrate, and have been shown to prevent kidney stones by blocking stone formation (8).

Prevent Alzheimer’s Disease

One study reported that people who ate diets rich in fruit and vegetables had a reduced risk of developing Alzheimer’s disease. Blueberries are especially high in antioxidants called anthocyanins, which have been linked to improved memory (6).

Slow Aging

Fruits contain other beneficial compounds known as polyphenols — potent antioxidants that protect your skin from sun damage and may reduce your risk for skin cancer. These substances can be absorbed into your body if you eat fruits like apples, strawberries, grapefruit, and citrus (5).

Lean and toned up body isn’t just a far-fetched fantasy. Check out the BetterMe app and watch it propel your weight loss journey into high gear!

Get Your Recommended Daily Allowance Of Fruits

Women should eat 1 ½ to 2 cups of fruit a day, while men require about 2 cups, according to the U.S. Department of Agriculture’s Dietary Guidelines for Americans (2). However, just because you’re not eating the suggested daily servings doesn’t mean you can’t reap any benefits from fruit. It’s not easy for everyone to eat enough produce every day to meet their nutrient needs, so even if you have one or two pieces a day, that’s better than nothing!

It may seem difficult to fit in the recommended servings during hectic days when time is at a premium. However, by cutting up fruits and eating them with other foods, you can boost their nutrient value and make them easier to digest. In addition, by boosting the fruit content of your breakfast cereal with sliced bananas or berries or adding a few pieces to your green salads, you’ll open up a whole new world of flavors and benefits.

The Bottom Line

The 3-day fruit diet is restrictive and offers temporary results. That said, there’s a reason doctors and nutritionists recommend that we eat a diet rich in fruits and vegetables. These foods are an important source of vitamins, minerals, fiber, and cancer-fighting substances. By including more fresh produce in your healthy balanced diet, you can help maintain optimum health, as well as lose weight.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

1. [Health-promoting properties of pectin] (2014, nih.gov)
2. Americans Still Can Meet Fruit and Vegetable Dietary Guidelines for $2.10-$2.60 per Day (2019, usda.gov)
3. Fruit May Help Prevent Macular Degeneration (2004, webmd.com)
4. Health benefit of vegetable/fruit juice-based diet: Role of microbiome (2017, nih.gov)
5. Health Benefits of Fruits and Vegetables (2012, nih.gov)
6. Increased Consumption of Fruit and Vegetables Is Related to a Reduced Risk of Cognitive Impairment and Dementia: Meta-Analysis (2017, nih.gov)
7. Lutein and Zeaxanthin Status and Risk of Age-Related Macular Degeneration (2003, arvojournals.org)
8. Medical and Dietary Therapy for Kidney Stone Prevention (2014, nih. gov)
9. Protein, weight management, and satiety (2008, oup.com)
10. The Fruitarian Diet: Is It Good or Bad For You? (2021, clevelandclinic.org)

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Detox for 3 days – menu, recommendations for cleansing the body

Detox for three days is considered the most optimal program for those who first get acquainted with this possibility of cleansing the body in a natural way.

This type of diet can be used both for the complex removal of toxins, and to maintain the functioning of individual organs and systems. This is not a hard fast, but the principle of choosing foods with certain qualities and compiling a diet for several days according to certain rules, which allows you to speed up the removal of toxins and toxins without discomfort and harm to health.

Contents:

• When is it necessary to cleanse the body?
• Benefits of a detox diet
• Three Day Detox Basic Rules
• Detox menu for 3 days
  • First day
  • Second day
  • Third day
• Why is it better to detoxify in a sanatorium?

When is body cleansing required?

Accumulation of toxins is inevitable. Unfortunately, the natural reserves of the body are not enough for their complete elimination. They come from several directions at once, and the total amount quickly crosses the boundaries of the critical norm. Causes:

• general air pollution, where a huge amount of chemicals are in suspension, and when living near industrial enterprises, the situation is aggravated by regular emissions;
• dust containing no less toxins and deposited on the skin;
• water in which reagents with disinfecting properties are dissolved, but even spring moisture is not always useful if it is not taken from an environmentally friendly source.

The greatest amount of toxins enters the body with food. It also causes the accumulation of slag masses. This is due to the fact that people prefer fast food, snacks, convenience foods. They contain a large amount of salt, which inhibits the processes of natural circulation of fluids. All kinds of dyes, preservatives, envelop the inside of the intestine with a film that interferes with the normal absorption of nutrients, provokes an increase in appetite and an increase in body weight. At the same time, it is extremely difficult to get rid of the gained kilograms until the correct functioning of the intestines and excretory systems is restored. Slag masses form deposits, which eventually begin to decompose, leading to the development of internal intoxication.

You can understand that the amount of harmful substances in the body has exceeded a critical level by the following signs:

• weakness and lack of internal energy;
• frequent colds;
• headaches without apparent cause;
• joint problems;
• muscle cramps;
• shortness of breath;
• sudden change of mood;
• lack of resistance to stress;
• deterioration of the skin;
• brittle hair and nails;
• flatulence, heartburn;
• violations in the work of the gastrointestinal tract;
• chronic fatigue syndrome;
• lack of desires and aspirations;
• signs of depression.

Many people run to see the doctors, history is swollen with tests and diagnoses, while most of them are in doubt, because it is not possible to determine the exact cause of the ailment. This is due to the fact that there is a struggle with the consequences, and the root cause, internal poisoning with waste products, is not affected. To see this for yourself, it is enough to make a detox menu for 3 days and impartially assess your well-being after this cleansing program. If you notice lightness, improved mood and the disappearance of problems with the intestines, then you should take note of this method, as it is quite effective and safe.

Benefits of a detox diet

For sustainable improvement of well-being and prevention of various diseases, a balanced diet should be a life goal, and not limited to 1, 3 or 7 days. Naturally, it is difficult to immediately adjust to such a rhythm, so you should start with a short period of healthy eating.

The main difference from strict or one-component diets is milder conditions, following the needs of the body, no loss of nutrients. This is more of a style of eating than a list of hard limits. A day is allowed on kefir, juices, detox soups to eliminate a specific problem or general unloading after long protracted holidays. The rest of the time, the diet should be balanced, nutritious and tasty. These are quite achievable goals if you follow the basic rules of organizing a healthy diet.

Detox program:

• accelerates the natural cleansing process;
• increases the reserve of internal energy;
• speeds up metabolism;
• relieves emotional stress;
• improves immunity;
• enhances the excretory system;
• helps to lose weight and keep it within the specified limits.

It should be taken into account that nutritional correction often eliminates most of the allergic reactions, since the cause of their occurrence is mainly intestinal dysfunction and slagging.

The basic rules of a three-day detox

To get the maximum effect, it is advisable to slightly reduce the intensity of cardio and strength training, replace long runs with leisurely walks and swimming. But you don’t have to give up physical activity completely. They activate intestinal peristalsis, stimulate the excretory system, accelerate metabolism and the process of removing slag masses.

Comprehensive detox diet is carried out twice a year. This is enough to normalize the functioning of the internal organs and get rid of the ballast that has accumulated over time, provided that the further diet will also comply with the norms of a healthy lifestyle. Fasting days can be spent weekly.

Entering and exiting a slimming detox should be smooth. You can not immediately abandon the usual amount of food, the body will perceive this as stress. Chronic diseases may worsen and instead of recovery, an unscheduled trip to the doctor will turn out. A few days before the planned body cleansing program, it is recommended to gradually replace animal fats with vegetable fats, increase the proportion of greens, vegetables and fresh fruits, and stabilize fluid intake rates.

It is very important to observe the drinking regimen. At the same time, coffee, alcohol, sweet and carbonated drinks are completely excluded. It is advisable to drink not only water, but also rosehip decoctions, herbal preparations, decoctions of dried fruits or fresh fruits. You can sweeten them with a spoonful of honey.

The psychological component should not be overlooked either. A positive attitude is needed, because if you think in advance that it will be hungry and uncomfortable, then these emotions will become predominant, nullifying all the efforts made. It is much more effective to think about the benefits, the expected ease and improvement in well-being.

Detox menu for 3 days

When planning a comprehensive cleansing, there are two main goals – to saturate the body with high-quality nutrients and keep the mind calm and focused. When compiling a diet, it is necessary: ​​

• exclude fatty foods, salt, semi-finished products, sausages, fast food;
• drink freshly squeezed juices, purchased ones will not work, they contain a very small amount of vitamins, which cannot satisfy all the body’s needs for useful elements;
• for snacks, use predominantly nuts and seeds soaked overnight to get a dose of magnesium;
• monitor the variety of flavors and aesthetic appeal of cooked food;
• do not neglect spices such as turmeric, ginger, nutmeg;
• increase your fiber intake by choosing the right foods and including wheat germ.

To find peace of mind, you need to put aside everyday worries, dedicating these days only to yourself. Take time to practice relaxation, meditation, master breathing techniques and choose exercises for stretching and relaxing muscles in advance.

Personal preferences must be taken into account when compiling the menu, since food should be enjoyable.

First day

Breakfast consists of smoothies, preferably green. The composition can include: cucumber, leafy greens, apples, pineapple slice, spirulina, lemon juice. The daily dose of selenium will give 2 Brazil nuts. As the basis of the drink, 150 ml is most often taken. almond or buckwheat milk. It is important to remember that the drink has the maximum benefit immediately after preparation, therefore it is not advisable to prepare it for several servings if it is not designed for a company of like-minded people.

Lunch consists of detox salad. At the heart of it is avocado, as the most satisfying ingredient. Cucumber, broccoli, red and leafy cabbage in equal proportions, a bunch of greens, half a glass of brown rice and peeled nuts are added to it. Dressing will be a mixture of olive oil, grated ginger, black pepper and freshly squeezed juice of a quarter of a lemon.

Snack is a small handful of seeds and nuts. It is recommended to pre-soak them for better digestibility.

Dinner should preferably be planned 3 hours before bedtime, it is best to cleanse the liver at this time by preparing a detox soup. Minced garlic, carrots, parsnips, 2 cups of celery and broccoli are lightly sautéed in coconut oil. Then 2 cups of vegetable broth is poured into the pan. All ingredients are laid at the same time and aged on low heat for 5 minutes, until soft. The mass is whipped in a blender to a puree consistency with the addition of chia seeds, fresh herbs and lemon juice.

Second day

Breakfast consists of a glass of freshly squeezed juice. You can replace it with a fruit mix, but without adding sugar. Apples, bananas, berries, citrus fruits are suitable as ingredients.

Lunch includes vegetable soup with seafood or assorted finely chopped zucchini, tomatoes, celery, carrots and cabbage.

Snack should include fresh fruit slices or a glass of yogurt.

Dinner consists of rice with sea kale or asparagus salad with spinach if you are feeling hungry. When the program is easily tolerated, there is no need to overload the body, vegetable stew or fruit salad is enough.

Third day

For breakfast you can eat fruit puree or a handful of brown rice. But if you do not change traditions, then it is better to make smoothies from vegetables with herbs.

Lunch consists of Chinese cabbage salad, avocado and fresh cucumber or light soup without potatoes.

At afternoon snack – cleansing cocktail. Half a glass of water is mixed with the juice of 1 lemon, 1 orange and 1 carrot.

For dinner , you can plan a smoothie or vegetable salad seasoned with lemon juice.

Detox menu recipes are very diverse, you can alternate them or choose a single principle for yourself, taking the menu of the first day as a basis, it all depends on personal preferences.

Why is it better to detoxify in a sanatorium?

Comfortable conditions and a positive emotional attitude are equally important for the successful elimination of toxins and slags. This house is difficult to reach, constantly distracted by everyday affairs.

How to cleanse the body in 3 days: unloading diet

Health / Diet and healthy eating

June 13, 2020

Constant fatigue, general malaise, unhealthy skin, improper functioning of the digestive tract – all this can indicate contamination of the body with toxins and toxins. In any case, it is important to know how to cleanse the body of the accumulated debris in it.

How to cleanse the body in 3 days

There are many options for fasting days that will help get rid of toxins in the body. Many believe that you can cleanse the body with the help of fruit fasting days. And this is a big mistake. Firstly, they contain a lot of sugar, and for a fasting day you will need at least 1-1.5 kg of fruits or berries. Secondly, they will have to be eaten for dinner, but this cannot be done due to the fact that fruits eaten after 14:00 can ferment in the stomach.

As you can see, fruit fasting days are not suitable for cleansing the body.
Nutritionists recommend cleaning on vegetables or on the 50:50 option, where half of the products are vegetables, half are fruits (you need to eat them before 2:00 pm).

By the way, it can be either stewed or steamed vegetables, or raw.
Using this vegetable diet for 3 days to cleanse the body, you will not only get rid of the garbage in your body, but also lose weight. At least 2 kilograms. Most of the weight lost will be excess fluid, but it’s still good. Volumes will decrease, which is great.

For 3 days you will have to forget about meat and milk, eat only natural vegetables and fruits. And no dried fruits, juices, sodas. Only natural vegetables, fruits, if desired, you can add organic chia seeds, flax seeds.

Focus on vegetables, they should be at least 50% in the diet for these three days.

Be creative: vegetables can be prepared not only in the form of salads, but also as smoothies, soups, salads, steamed and baked in the oven. You can also make combo smoothies with fruits and vegetables.

Do not use salt or other spices to flavor and flavor food. Instead, add herbs and lemon juice to your meals.

Sample menu of a detox diet for 3 days

Start every morning with a cleansing drink. It can be just lemon water with honey or ginger tea.

Lemon drink: Pour the juice of a quarter of a lemon into hot water and add a teaspoon of honey.

Ginger tea: Pour 1/4 teaspoon of chopped raw ginger into hot water, optionally add a slice of lemon, mint and a teaspoon of honey.

1. Breakfast: fruit salad. Green tea with ginger.
2. Second breakfast: vegetable, fruit or combination smoothie.
3. Lunch: soup with chickpeas, broccoli and any other vegetables. Steamed vegetables or fruit salad.
4. Dinner: steamed vegetables. Ginger tea.

Author: LizaZ9

Photo: instagram.com/hazelgraye/

Tags: #detox, #detox at home, #How to cleanse the body in 3 days, #body cleanse

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