How Detox Works!

  • The liver and kidney process chemicals by eliminating them  in sweat, urine, and feces

-the colon’s bacteria detoxify food waste while its mucus membranes prevent bacteria

and toxins from returning into the body

  • The liver makes a water-soluble compound using its own chemicals as well as others that the kidney excretes through urine
  • Some chemicals can  also be excreted through the skin and lungs

Complications with Detoxing


  • Ones who take part in the detox diet cannot maintain it for very long because it is so restricted
  • Once off the diet, you most likely gain the weight back because the weight lost was from fluids and muscle loss
  • If the detox diet is used in the long term, it can cause serious harm to the body such as lack of nutrients

3-day Clean Food Detox Plan

Day 1

Breakfast: 1 cup of steel-cut or Irish oats (measured after cooking), topped with 2 tablespoons chopped walnuts and 1 cup of fresh or frozen berries.

Snack: ½ cup plain nonfat yogurt mixed with ½ of a banana, sliced, and 2 tablespoons Grape-Nuts or other high-fiber cereal.

Lunch: Washed baby spinach leaves (or other dark green salad greens) topped with 4 ounces of grilled chicken, 8-10 sliced red grapes, sliced red onion and 2 tablespoons slivered almonds. Dress salad with fresh lemon juice and 2 teaspoons olive oil. Serve with ½ of a 6-inch whole-wheat pita pocket.

Snack: Sliced green apple with 1 ounce of cheddar cheese.

Dinner: Bake a 5-ounce piece of cod or tilapia (or other white flaky fish). Place fish in a baking dish, top with 2 teaspoons olive oil, fresh lemon juice and a pinch of sea salt and pepper. Bake at 375 for 10-12 minutes, or until cooked through; serve with ½ cup brown rice and steamed broccoli.

Nutrition Information

1,489 calories

145 grams of carbohydrates

108 grams of protein

57 grams of fat

31 grams of fiber

41 grams of sugar

784 mg of sodium

665 mg of calcium


Day 2

Breakfast: In a nonstick skillet coated with cooking spray, make a 3-egg-white omelet filled with 2 tablespoons grated parmesan cheese and ½ cup of sliced tomatoes and onions (or other vegetable of choice). Serve omelet with a navel orange or half a grapefruit.

Snack: 1 slice of whole-grain bread topped with 1 tablespoon all-natural peanut butter or almond butter.

Lunch: 5-ounce salmon fillet grilled or poached (can purchase canned salmon if easier) served over a bed of baby arugula (or other dark green lettuce) and topped with ½ cup of chickpeas (or garbanzo beans), fresh lemon juice and 1 teaspoon olive oil.

Snack: ½ cup 1% cottage cheese (calcium-fortified if available) topped with ½ cup of fresh or frozen berries.

Dinner: Broil a lean 4-ounce ground sirloin burger (or lean ground turkey burger) and serve it on a whole-wheat English muffin topped with sautéed mushrooms and onions. Serve burger with a large mixed green salad dressed with balsamic vinegar and 1 teaspoon olive oil.

Nutrition Information

1,473 calories

118 grams of carbohydrates

122 grams of protein

60 grams of fat

26 grams of fiber

34 grams of sugar

2,100 mg of sodium

821 mg of calcium

Day 3

Breakfast: Combine 1 cup of plain nonfat yogurt (look for Greek yogurt if available), 2 tablespoons flax seeds, 1 cup of fresh or frozen berries and 2 tablespoons Grape-Nuts or other high-fiber breakfast cereal.

Snack: 1 hard-boiled egg and a handful of baby carrots.

Lunch: Top a 6-inch whole-wheat tortilla with ¼ of a sliced avocado, 2 slices of tomato, 2 slices of part-skim mozzarella cheese, 1 teaspoon Dijon mustard and 1 romaine lettuce leaf. Wrap up and enjoy with a bag of fresh green or purple grapes (about 15-20 grapes).

Snack: 1 cup of skim or soy milk and 1 ounce of raw almonds (about 20 almonds).

Dinner: Bake a 5-ounce boneless skinless chicken breast with fresh lemon juice, 2 teaspoons of olive oil and 1 tablespoon of capers or sliced green olives (in oven-proof baking dish at 375 degrees for about 20 minutes — or until cooked through). Serve chicken with a corn salad comprised of 1 cup of frozen, thawed corn niblets, 1 diced plum tomato, ¼ cup black beans, topped with a pinch of sea salt and pepper.


For more information:

Why Detox?

  • Can clear the body of poisons that have accumulated through time
  • Help with weight loss
  • Ability to receive more energy from the body, a clearer mind, and a prevention and cure of chronic diseases
  • Improvements may just be the result of a proper diet rather than it being because of the detox diet

>More water

>Less alcohol and caffeine

>Less fat and animal proteins

>Fewer refined and processed foods

>More healthful, whole, plant-based foods


  • Detoxing gets rid of toxins containing harmful effect that we consume may come from many sources such as alcohol, caffeine, medications, pesticides or other chemicals used to grow or prepare food, smog or other substances in the air, substances such as artificial sweeteners added to food, sugar, impure water
  • It is believed that toxins are held in the digestive system, lymph, gastrointestinal system, skin or hair causing symptoms such as fatigue, headaches, and nausea

Before You Start YOUR Detox Diet!

  • Be sure to talk to specialist or doctor first
  • You should not use a detox diet longer than the recommended period
  • Over time, fasting can slow your metabolism, making it harder to keep your weight off.
  • Make sure you get all the nutrients you need, including protein found in beans, milk, eggs, yogurt, and lean meat.
  • Can be addicting therefore If overused, it can lead to eating disorders and other health problems

Quick Detox Drink!

Orange-Berry Smoothie

2 navel oranges, peel and pith removed, cut into chunks
1 cup frozen blueberries
1 cup frozen raspberries

Combine all ingredients in a blender; blend until smooth.

Serves 2. Per serving: 132 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 34 g carbs; 2 mg sodium; 2 g protein; 3 g fiber.