Detox program - weekly menu and 10+ delicious recipes

Losing weight with smoothies is easy and effective. A three-day diet can provide weight loss of up to 2 kilograms. But, if you are not a convinced vegan or raw foodist, then how to make sure you don’t hate smoothies after these 3 days?

Detox – what is it Read

Detox smoothie, important details

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What is a smoothie and what do you eat it with?

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In special cases, the body needs help. And it is precisely this task that various diets, spices, colon hydrotherapy, massage, sauna and detox smoothies are designed to cope with, as the easiest way to help our body at home.

Detox smoothies for cleansing and weight loss must include apples. The pectin they contain helps the body remove heavy metals and stimulates the production of bile, which the liver needs to neutralize toxins.

Expert opinion

Words from Natalya Grigorieva, nutritionist at the Premium Aesthetics clinic (Moscow).

“It is reasonable to lose weight and cleanse the body with smoothies for no more than 3 days in a row. Otherwise, the body will not receive the required amount of proteins. To carry out a complete detox, do not mix vegetables and fruits with anything else. Do not add milk to drinks: milk sugar causes unnecessary fermentation. It is better to add 1 tsp per 1 glass. sesame seeds, flax or coconut cream. It is advisable to prepare a variety of cocktails (alternate smoothies from different vegetables and fruits) and drink them 4-5 times a day.”

Benefits of smoothies

1. These drinks help you lose weight without giving up sweets and switching to a strict, “poor” diet.
2. There are many recipes (as well as flavors) for smoothies - you can choose one to suit your wallet, taste, and body requirements. You can cook it yourself using a blender.
3. Thick smoothies quickly fill you up, replacing your usual dish . They are consumed on the run (in the subway, while driving, while walking), so this type of nutrition delights students, young mothers and careerists. But: you shouldn’t swallow the glass in one gulp - smoothies are drunk slowly.
4. These drinks begin to be absorbed faster than solid food, so they will not overload the stomach even when consumed late.
5. The diet is suitable for vegans and raw foodists.
6. Lose up to -2 kg in 3 days with smoothies.

Who this diet is not suitable for: contraindications

Kidney and liver problems . With a smoothie diet, these organs are forced to work harder. If they are already unable to cope, there is no need to take risks.

Disturbances in the gastrointestinal tract (frequent diarrhea, intestinal disorders). Smoothies are predominantly fiber. By cleaning the stomach and intestines, drinks will only aggravate the listed problems of internal organs.

Pregnancy, breastfeeding . During this period of life, strict diets and sudden weight loss are contraindicated.

Allergy, intolerance to a certain product . If you are probably already familiar with domestic products, then “fashionable” (spirulina, lavender, acai berries, beebread) are words that most people read for the first time. There is no need to use such products uncontrollably - start with a food allergy test (carried out in medical laboratories) or at least introduce the body to new products by introducing them bit by bit.

Finally, drinking smoothies all the time makes dentists angry. Doctors say that human teeth need to chew solid food every day , and it is better to eat the same apples in their “native” form - this way plaque will not accumulate on the teeth, and the gums will receive a daily “massage”. So you shouldn’t “live” on smoothies.

Benefits of a Smoothie Detox Program

Detox diets are quite varied. Some of them are designed for a long time and are not much different from a regular healthy diet. Dairy products, sweets and starchy foods are simply excluded from the detoxification menu. But the result is achieved gradually, and it takes more than a week to cleanse the body.

A good alternative to the traditional menu is a detox smoothie. A diet consisting of them has a number of advantages:

• Fast action.
  In just 3-5 days you can achieve noticeable results if you follow all the rules of detoxification.
• Efficiency.
  Detox using natural smoothies is one of the simplest and most effective methods of combating poor health.
• Complex impact.
  After several days of such a diet, your overall health and skin condition improves. Swelling, insomnia, discomfort and headaches disappear.
• Safety.
  If there are no contraindications, detox smoothies can be drunk every day without risk to health.
• Availability.
  These cocktails are prepared using ordinary kitchen equipment and simple ingredients. If desired, you can order them for delivery or buy them in a supermarket.
• Diversity.
  You can combine your favorite foods in different proportions and get a new taste every day. This diet doesn’t get boring, because there are hundreds of recipes.

A smoothie-based detox diet is an ideal option for those who want to quickly get rid of 2-3 extra pounds. Weight is lost due to the fact that harmful substances and excess fluid are removed from the body. But the number on the scale decreases quite quickly, as does the waist circumference. A longer smoothie diet combined with physical activity also speeds up metabolism, due to which subcutaneous fat is burned.

What are the principles for preparing dietary smoothies?

It would seem that it couldn’t be simpler: put everything fresh that you love (or find in the refrigerator) into a blender and blend it. Well, you can also take into account the reviews of your friends.

But not everything is so simple! Cocktail recipes perform various functions : they help fight stress or anemia, improve liver health, and lose weight. So before preparing this or that drink, check how this composition will act on the body.

In addition, you need to cook only from fresh ingredients . You can also use frozen raw materials, but the freezing must be correct (shock, that is, instant).

Three types of such drinks

Awakening (morning)

Smoothies with a high content of juices and carbohydrates . Their task is to give tone and launch the gastrointestinal tract.

The recipe may include: bananas, yogurt or cottage cheese, flax seeds, quinoa, steamed oatmeal.

Example recipe:

• 200 ml soy milk;
• 1 banana;
• 2 tablespoons almond paste;
• 40 ml maple syrup or honey;
• 40 ml coffee (preferably espresso).

Nutritional (daily)

Essentially, this is a complete lunch .

The following will help to “destroy” hunger and give your body strength until the end of the day: kale, spinach, spirulina, chia seeds, soy milk.

Example recipe:

• 200 ml pineapple juice;
• 100 ml coconut milk;
• 1 banana;
• 3 large strawberries.

Calming (evening)

No extra calories, only quickly digestible foods that don’t strain your stomach.

In such compositions add: herbal preparations, coconut or almond milk.

Recipe example. Pour a glass of hot (at least 70 degrees) water:

• a sprig of fresh mint;
• 2-3 stems of lavender;
• a slice of lime.

When it’s brewed, puree in a blender and sweeten with honey.

What can be added to such drinks?

The basis of the “live” cocktail will be vegetables (except potatoes), fruits, berries, cereal flakes, nuts, low-fat sour milk .

The following components can enhance the detox effect of each smoothie, as well as make the taste of each drink interesting (thereby diversifying the diet menu for 5, 7 days):

• blue spirulina (this mountain algae will fill the cocktail with protein and also give it an impressive heavenly hue);
• pollen or bee bread (this source of vitamins can be found both in pharmacies and in beekeepers' markets);
• acai (a valuable antioxidant berry from the Amazon that can be used fresh or frozen);
• maple syrup or honey (a healthy sweetener, but check the ingredients before purchasing such a product);
• ginger (“immune booster”, which will make the drink piquant);
• poppy seeds (hearty and relaxing);
• cocoa powder (source of caffeine, as well as the “chocolate mood”).

But adding salt and sugar is not recommended. Don’t even get carried away with honey - it’s still a high-calorie product.

Storage of finished formulations

In general, most smoothies can be stored for up to 12 hours in a clean, sealed container . But - only in a refrigerator or thermal bag that allows you to store food at a temperature of +7 degrees Celsius. That is, smoothies are often prepared in the evening so that you can throw a glass in the car and have breakfast on the way to work.

By the way: in the cold half of the year, cocktails should not be cooled, but rather heated (but so that the temperature of the products does not exceed +50 degrees). The easiest way is to add boiling water to fruits and vegetables. Winter “immune” components will also not be superfluous: echinacea tincture, rosehip decoction, ginger, turmeric, royal jelly and other beekeeping products.

How to drink these drinks correctly

1. This is the main food . Not a dessert or a compote.” So don’t drink soups and cutlets with a glass of smoothie.
2. After going on such a diet for a week, give up fatty, fried and other tasty, but excessively high-calorie foods.
3. Cooked and drank . “Live” cocktails should not be shaken for future use. Vitamins suffer from storage (and the drink itself may darken unsightly).
4. In order for the results of the diet to be impressive, you need to not only take care of the breakdown of fats, but also saturate your body with clean water to the maximum . This will help remove toxins and also keep the skin toned. Therefore, when losing weight, replace your usual coffee and tea with water - regular drinking water or non-carbonated mineral water. No, tea and coffee are not prohibited. But allow yourself no more than 2 cups a day - but drink about 1.5 liters of water.
5. Smoothies can also be prepared on a drinking diet , but add more liquid so that the cocktails are not pureed. Important: do not forget that a drinking diet is useful only for the first month - after the 30th day, such nutrition can be harmful.

Can I drink on an empty stomach?

Nutritionists are sure: it’s not worth it . On an empty stomach, it is better to drink water with apple cider vinegar (lemon juice) - it will “wake up” the body. And only after 30 minutes prepare yourself a smoothie.

By the way, after such a cocktail you will no longer need a solid breakfast. In terms of calories and volume, a smoothie is a complete meal. But if you are not full, drink a “live” cocktail 30-40 minutes before meals (this also applies to lunch and dinner).

Is it possible to have a smoothie at night?

It is possible, but not advisable . The fact is that the drink contains raw vegetables and fruits. This means that such food should be consumed in the first half of the day, when the activity of the stomach is maximum.

However, if you want, it’s better to make yourself such a cocktail than to “sin” with a plate of cutlets.

Who needs a detox program and what is it?

This is a short-term course of action aimed at stimulating cleansing of the body at all levels. This concept itself is based on therapeutic fasting, drinking large amounts of liquid, limiting oneself from everything unnecessary. You could say this is a time-out for the body for the sake of physical and energetic recovery. After completing the cycle, you will feel much better, lose a few kilograms, feel fresher, plus, you will be able to feel what exactly your body really wants.

Detoxification is necessary to cleanse the body

A detox program at home is much more pleasant than in fashionable spa centers, because it is still a certain stress, and at home, as they say, even the walls are protected. You can prepare on all fronts, eliminate possible temptations and develop steps in advance to achieve your goal - a stunning appearance and lightness throughout your body.

A cleansing program will be needed if you:

1. Prone to fullness and swelling
2. Have problem skin (allergies, rashes, acne, redness)
3. Do you want to get rid of cellulite and excess fat?
4. Tired of restless sleep, periodically waking up in the middle of the night for no reason
5. Susceptible to frequent headaches
6. You suffer from digestive problems (discomfort, heaviness, bloating, constipation)
7. Want to strengthen your immune system
8. You lack energy and are constantly tired

Advice: during the detox cleansing program, give preference to sports training, and especially cardio exercises. This will give you the opportunity to sweat thoroughly and speed up the removal of toxins from the body.

Before we begin selecting a program for the week, let's figure out how this newfangled system works in general. The detox program has a lot of positive reviews because the results come quickly. On average after 3–10 days. Now more about the action. Roughly speaking, we remove from the body the heavy load that it experiences daily during the digestion of solid food. And this is a huge number of incompatible products. An incredible amount of energy is released. This is what the body spends on recovery. Harmful microorganisms die, fat melts, and the overall level of toxins decreases.

The basis of the detox is nutritious smoothies and cocktails

But there are also some contraindications: pregnant and nursing mothers, minors, those suffering from diseases (diabetes, serious stomach diseases, heart disease) and people who are too thin should abandon this idea.

7 day detox drink diet

An effective, but unusual diet for our people.

sports activity to a modest diet . But remember: in this case we are dealing with a reduced-calorie diet - which means it is important not to overdo it with fitness. Don't tire yourself out with dumbbell exercises or half-hour lunges and squats. Allow yourself a bike ride or a walk in the clean air. But you can limit yourself to daily morning exercises.

Monday

1.5 liters of water and 4 fruit and berry smoothies . It is better to divide the latter not into 4, but into 6-8 meals. Choose fresh products, but frozen ones are also possible.

Important: Avoid high-calorie sweeteners (honey, maple syrup). And, of course, no sugar.

Tuesday

4 fruit smoothies, 250 ml each.

But: besides honey, sweet dried fruits, grapes, and bananas are prohibited on this day.

Wednesday

On Wednesday you can prepare not only fruit, but also vegetable smoothies.

Important: you should choose the most “weight-loss” vegetables - say, celery, cucumbers. At the same time, you shouldn’t try to “flavor the pill” by adding salt to your meal. Also, do not add any hot spices that will make you want more.

Thursday

The required 4 smoothies can be supplemented with breakfast or dinner, consisting of a handful of boiled rice, as well as baked or boiled vegetables .

Friday

4 cocktails + a serving of lean meat (veal, beef, chicken, turkey or rabbit). It is important that the meat is cooked correctly, according to the principle of a healthy diet. Boil a piece (in water or steam) or bake it.

When cooking chicken fillet, many people are afraid that it will become too dry in the oven, so they brush the chicken with oil - instead, it is better to wrap the fillet in baking parchment. This way it will turn out juicy - and no extra calories.

Saturday

1. Breakfast : buckwheat or oatmeal (or steamed flakes).
2. Lunch : light meat with vegetables. You can cook anything - beef pieces stewed with cabbage, steamed chicken chop with steamed vegetables, sautéed with rabbit...
3. Dinner : a serving of unsweetened yogurt or cottage cheese.

Sunday

Same dishes as on Saturday. However, instead of meat, cook fish . But it’s worth buying a low-fat variety (hake, cod, pollock, white-eye, pike).

Important: exit this diet slowly . On the eighth day, allow yourself one prohibited food (or slightly increase the portions of allowed, low-fat, healthy foods).

Reviews about smoothie diets

Satisfied women who have tried weight loss with “live” cocktails boast:

• this diet is tasty and satisfying;
• it’s stylish, fashionable, youthful (and also Instagrammable), and it’s also not a shame to bring a glass of smoothie to classes or work;
• colorful cocktails delight the eye;
• you can cook from anything (even tomatoes with stalked celery, even strawberries with milk);
• cooking is simple - no standing at the stove (the dream of a career woman or student during the session);
• such nutrition cleanses the body;
• throughout the diet there is a pleasant lightness in the body, bordering not on impotence, but on tone;
• such nutrition improves complexion;
• in 2 weeks you can lose -8 kg.

However, not everyone's weight loss went smoothly. There are few negative reviews, but they still exist. And this is what they write: in the off-season, such food is expensive (however, you won’t be able to buy the same spirulina in the summer), and the recipes are not suitable for convinced meat eaters - they will be tormented by severe hunger.

And this is a video review of a smoothie from a professional model. The beauty remains skinny thanks to these recipes:

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