21-Day Detox Diet Plan For Weight Loss- Oliva Clinic

Detoxing the body regularly is essential to get rid of toxins as it makes you feel rejuvenated and refreshed. Before the onset of winter, it is ideal to go through a full-body cleanse, which also helps shed weight. In this article, we will discuss in detail about the detox diet plan, which helps in flushing out toxins, aids in getting rid of stubborn fat, and a 21-day detox diet plan to help you get started.

What Is A Detox Diet?

It is a comprehensive meal program that works to eliminate toxins from the body and reset our internal system. A detox diet plan consists of specific foods that help flushing, giving you a healthier and leaner body.

Does Detox Diet Help in Weight Loss?

Yes. This balanced and wholesome diet helps the digestive system get rid of toxin build-up and burns fat faster. Detoxing facilitates a deeper cleanse while improving the body’s metabolic rate, visible through a more regulated bowel movement and rapid weight loss.

Top Health Benefits Of A Detox Diet

Let us first discuss the health benefits of detox diets for weight loss:

Improved Metabolic Rate: Detox diets are excellent in boosting your metabolism. The altered metabolism helps in weight maintenance in the long run.
Reduced-Fat Content: A detox diet plan for weight loss enables the liver to flush toxins out of the body along with fat tissues, where toxins often accumulate. When the body gets rid of toxins and fluids from the blood and fat tissues, you will notice a reduction in weight and fat. The diet significantly and quickly reduces body fat percentage and waist circumference.
Enhanced Satiety: A detox diet improves satiety and reduces unhealthy cravings. This, combined with regular flushing out of toxins, helps you maintain a healthy weight.
Improved Gut Health: The removal of toxins promotes our digestive health through better absorption of nutrients. This helps in improving gut health and assists in weight management.
Reduced Bloating: In addition to detoxifying the system, this diet helps to reduce bloating and reflux, so you appear slimmer, healthy and refreshed.
Better Eating Patterns: This balanced and healthy approach to eating promotes healthy behaviours and habits that correct eating patterns in the long run.

Other Benefits Include:

Improved Cardiovascular Health: Detox diets improve our heart health by decreasing bad cholesterol content.
Stronger Immune System: Eating a nutrient-dense gives a healthy boost to our immune system and increases its capacity to ward off diseases.
Healthier Skin And Hair: You will notice visible improvement in your skin and hair health as your body gets an ample supply of nutrients and antioxidants through fruits and vegetables.
Controlled Blood Sugar levels: Detox diets often constitute fasting for small intervals, which helps improve insulin sensitivity in some people and control blood sugar levels.
Better Sleep: Detox diets helps improve mental clarity and promote good sleep.
Reduced Anxiety And Stress: A detox diet consisting of healthy and wholesome foods has a positive effect on our body and the brain, limiting stress and promoting relaxation.
Higher Energy Levels: By eliminating unhealthy and processed foods, your vital organs get a boost of health, which re-energises your body. This means that your body gets better at physical activity, getting tasks done and is overall more productive.
Balanced Hormones: A detox diet helps regulate the functioning of hormones and reduce hormone-related problems such as hormonal acne and headaches.
Helps With Health Conditions: A detox diet helps set a balanced eating pattern that prevents over-eating and unhealthy cravings. This helps people with certain conditions such as obesity, allergies, chronic fatigue, and inflammation.

Must Read: Difference Between Fat Loss And Weight Loss?

How To Prepare For It?

Before you prepare for a healthy detox diet plan, you need to keep certain things in mind so that you detox safely and effectively:

It is best to consult a health professional for an elaborate detox diet plan that meets your unique body needs and weight loss goals.
Focus on the benefits of a detox diet and feel inspired to make a commitment and consistently follow it.
Make a list of healthy recipes in advance and prepare home-cooked meals while on your detox diet that will keep you excited.
As with any other diet plan, it may take some time for your body to adjust to initial changes. Prepare ahead for such situations.
Initially, it is best not to exercise or do any intense workout activity as your body may experience occasional fatigue due to the consumption of detox foods.

21-Day Detox Diet Food List

Detox food list usually consists of healthy and nutritious items that promote cleansing of the body. Here is the list of foods that you can include in your detox diet plan:

Vegetables: Include fresh, organic and seasonal vegetables in your diet and make sure that they form at least 60% of your daily meals. Some detox-friendly veggies you can add are bell peppers, broccoli, carrots, kale, spinach, beetroots, celery, lettuce, wheatgrass, to name a few. You can also make vegetable smoothies to make sure that you are loading up on nutrients.
Fruits: With fresh and seasonal fruits in your detox diet, you can also try your hands on fresh juice detox recipes as snacks for weight loss. Some detox fruit options include raspberries, blueberries, lemons, apples, pomegranates, avocados, cherries, and coconuts.
Carbohydrates: Choose healthy and unprocessed carbohydrates for your detox diet. Make sure that you include whole grains and complex carbs that promote fullness and contain abundant nutrients. Some examples include brown rice, oatmeal, legumes, quinoa, and sweet potatoes.
Lean Proteins: If you are a non-vegetarian, include lean proteins in the form of fish and poultry. Avoid red meat and beef.
Healthy Fats: Consume healthy fats in the form of nuts, seeds and oils to keep you satiated for long. They can also work as your go-to snacks in case of frequent hunger pangs. Some examples of healthy fats include almonds, sunflower seeds, pumpkin seeds, avocado oil, coconut oil, flax seeds, pumpkin seed butter, etc.
Beverages: It is crucial to stay hydrated while detoxing to ensure proper elimination of toxins from the body. Make sure that you drink loads of water throughout the day and include healthy beverages such as coconut water, lemon water and other forms of detox water. Stay away from caffeinated drinks and instead consume green tea.
Supplements: Supplements can help boost the detox diet plan along with additional health benefits. If you are a vegetarian, you can take Vitamin D, Vitamin A, and Omega-3 supplements. Consult a doctor before you start taking supplements.

Must Read: Healthy Eating Habits For Weight Loss!

Foods to Avoid During 21- Day Detox Diet

Avoid the following foods while on a 21-day detox diet:

Caffeinated, sugary and alcoholic beverages such as sodas and coffee
Dairy products
Processed, packaged and unhealthy foods
Salad dressings with preservatives
Refined carbohydrates and foods with gluten
Soy products
Artificial sweeteners
High-fat products

Must Read: Healthy Meal Plan For Weight Loss: Selection Tips

21-Day Detox Diet Plan For Weight Loss

Here is a sample 21-day detox diet plan. You can switch it up as per your needs and your lifestyle.

Day 1

Breakfast: Detox water with a pinch of cinnamon and green juice along with half an apple or a cup of fresh berries.
Lunch: Boiled egg and toast with avocado and black sesame seeds and a detox green salad.
Snack: One cup of watermelon with mint leaves.
Dinner: Whole-wheat pasta with basil-pesto sauce and boiled chicken pieces.

Day 2

Breakfast: Lemon detox water and oatmeal with almond milk and bananas.
Lunch: Salad with pak choy, baby spinach, feta cheese and boiled egg or tofu or paneer pieces
Snacks: Peanut butter toast with one coconut water.
Dinner: Beetroot soup, whole-wheat dosa with mixed vegetable sambar and homemade coconut chutney.

Day 3

Breakfast: Lemon detox water, oats khichdi with carrots, beans, etc.
Lunch: Multi-grain rotis with tofu masala and green salad and one cup of low-fat yoghurt.
Snacks: One boiled egg with one cup of orange-beetroot juice.
Dinner: Idlis with vegetable sambar and coconut chutney and one cup of rasam.

Day 4

Breakfast: Cucumber detox water, steel-cut oats with almonds and chia seeds.
Lunch: Kale salad with cucumbers, feta cheese and homemade tahini dressing.
Snacks: Hummus with baby carrots.
Dinner: Shredded chicken or low-fat paneer wrap with lettuce and low-fat dressing.

Day 5

Breakfast: Cinnamon detox water, vegetable oats and one cup of fruit juice of your choice.
Lunch: Quinoa with vegetables like carrots, beans, moong sprouts, lemon juice, and one cup of vegetable salad.
Snacks: Hummus with cucumbers.
Dinner: Chicken meatballs with brown rice, lightly sautéed vegetables and one cup of green salad.

Day 6

Breakfast: Lemon detox water and gluten-free granola with almond milk and nuts.
Lunch: Grilled fish or tofu on a bed of leafy green salad, fruit juice and boiled sweet potato salad.
Snacks: Half a glass of pomegranate juice with one almond butter toast.
Dinner: One cup of cream of broccoli soup and moong daal chila with mint chutney.

Day 7

Breakfast: Cucumber detox water, one boiled egg, mixed fruit juice, and one cup of papaya.
Lunch: Amla and tomato juice and Pad thai with lots of vegetables.
Snacks: One cup of green tea without sugar and wheat crackers.
Dinner: Baked mushroom and sweet potatoes stuffed with feta cheese along with Greek salad.

Day 8

Breakfast: Tumeric detox water, chia pudding with berries and bananas or any other seasonal fruits garnished with pumpkin seeds.
Lunch: Green smoothie made with green apples, avocado, spinach, and cucumber in coconut milk and one peanut butter toast.
Snacks: Low-fat yoghurt with freshly cut fruits.
Dinner: Squash hash browns with avocado and pomegranate salad and one cup of carrot soup.

Day 9

Breakfast: Cinnamon detox water, porridge made with steel-cut oats, berries, and bananas.
Lunch: Avocado toast on multi-grain bread with one boiled egg, garnished with black sesame seeds.
Snacks: One cup of watermelon juice with fresh mint leaves.
Dinner: Sweet potato salad with one cup of lentil soup and grilled vegetables.

Day 10

Breakfast: Lemon and honey detox water, 2-3 small multi-grain idlis with homemade coconut chutney.
Lunch: 2-3 small multi-grain uttapams with feta cheese and tomato.
Snacks: One cup of filter coffee with jaggery.
Dinner: Vegetable hummus wrap with low-fat paneer and salad.

Day 11

Breakfast: Fruit detox water, avocado toast on whole wheat bread with a green salad.
Lunch: Zucchini, carrot and baby spinach stir fry with tofu and mushrooms. One cup of medium-sized apple.
Snacks: Kale chips with a cup of green tea.
Dinner: One cup of tomato soup, mushroom stuffed with homemade pesto filling and one cup of brown rice with yellow dal.

Day 12

Breakfast: Lemon detox water and one cup of oatmeal with blueberries or seasonal fruit.
Lunch: One cup of tall smoothie made with apples, papaya, strawberries, beetroot juice and one almond butter toast.
Snacks: One cup of pineapple and apple juice with multi-grain crackers.
Dinner: Tofu masala with two bajra rotis, salad and one cup of buttermilk.

Day 13

Breakfast: Cucumber water, two boiled eggs on whole-wheat toast with sautéed kale.
Lunch: Lettuce wrap with tofu and veggies and one cup of pomegranate and watermelon juice.
Snacks: One cup of chamomile tea with peanut butter toast.
Dinner: Grilled chicken with lightly sautéed vegetables and one cup of salad with balsamic vinegar dressing.

Day 14

Breakfast: Turmeric detox water and chia seeds pudding with cut bananas and melons.
Lunch: Pak choy, avocado and cucumber salad with quinoa and oregano seasoning.
Snacks: One cup of coconut water with 4-5 almonds.
Dinner: Broccoli soup and one cup of brown rice with paneer masala, one bajra roti, and one cup of Greek salad.

Day 15

Breakfast: Detox water with a pinch of cinnamon and green juice along with half an apple or a cup of fresh berries.
Lunch: Boiled egg and toast with avocado and black sesame seeds and a detox green salad.
Snack: One cup of watermelon with mint leaves
Dinner: Whole-wheat pasta with basil-pesto sauce and boiled chicken pieces.

Day 16

Breakfast: Cucumber detox water, steel-cut oats with almonds and chia seeds.
Lunch: Kale salad with cucumbers, feta cheese and homemade tahini dressing.
Snacks: Hummus with baby carrots.
Dinner: Shredded chicken or low-fat paneer wrap with lettuce and low-fat dressing.

Day 17

Breakfast: Cucumber detox water, one boiled egg, mixed fruit juice, and one cup of papaya.
Lunch: Amla and tomato juice and Pad thai with lots of vegetables.
Snacks: One cup of green tea without sugar and wheat crackers.
Dinner: Baked mushroom and sweet potatoes stuffed with feta cheese along with Greek salad.

Day 18

Breakfast: Lemon detox water and gluten-free granola with almond milk and nuts.
Lunch: Grilled fish or tofu on a bed of leafy green salad, fruit juice and boiled sweet potato salad.
Snacks: Half a glass of pomegranate juice with one almond butter toast.
Dinner: One cup of cream of broccoli soup and moong daal chila with mint chutney.

Day 19

Breakfast: Fruit detox water, avocado toast on whole wheat bread with green salad.
Lunch: Zucchini, carrot and baby spinach stir fry with tofu and mushrooms. One cup of medium apple.
Snacks: Kale chips with a cup of green tea.
Dinner: One cup of tomato soup, mushroom stuffed with homemade pesto filling and one cup of brown rice with yellow dal.

Day 20

Breakfast: Lemon and honey detox water, 2-3 small multi-grain idlis with homemade coconut chutney.
Lunch: 2-3 small multi-grain uttapams with feta cheese and tomato.
Snacks: One cup of filter coffee with jaggery.
Dinner: Vegetable hummus wrap with low-fat paneer and salad.

Day 21

Breakfast: Turmeric detox water and chia seeds pudding with cut bananas and melons.
Lunch: Pak choy, avocado and cucumber salad with quinoa and oregano seasoning.
Snacks: One cup of coconut water with 4-5 almonds.
Dinner: Broccoli soup and one cup of brown rice with paneer masala, one bajra roti and one cup of Greek salad.

Must Read: How to Drink Water To Lose Weight?

Expert Tips To Follow During Your 21-Day Detox Diet

Prepare your recipes ahead of the day so that you don’t give into unwanted carvings.
Track your progress by making a note of the foods you are eating. Check how they impact your weight, body fat percentage, waist circumference, moods, and overall wellness.
Slowly eliminate unhealthy food items from your diet and adopt healthy patterns.
Set your intentions and have a positive mindset as you begin the detox diet plan.
Eat everything in moderation at first. Slowly get rid of dairy, caffeine, gluten, etc, without being too restrictive or depriving yourself.
Start with a week-long or 10-day detox first and then extend it as you proceed.

Must Read: Effective Indian Diet Plan To Lose 5kg in 2 Weeks

Who Should Avoid The Detox Diet Plan?

Those who have underlying health conditions such as diabetes or kidney-related concerns should consult a healthcare professional before going on a detox diet plan. If you are pregnant or have an eating disorder, avoid it. Extreme diet plans such as week-long fasting during detox diet plan may also lead to complications.

Conclusion

A detox diet plan primarily helps your body to detoxify and reset it for better functionality. If you consistently follow it, you will experience the additional benefit of weight loss. Make sure that you talk to a certified dietitian or a professional to choose the right kind of detox diet plan for weight loss and weight management.