There’s no such thing as a one-day magic cure for overeating; that said, it can feel good to hit the reset button now and then. The 1-day detox method provides a little push towards feeling better and making healthier long-term decisions. It’s especially important if you take this opportunity to learn about healthy foods that support proper body functions.
In the course of the 1-day detox, you’ll eliminate all highly processed foods, and focus on nutrient-dense alternatives. You’ll also exercise more. Extending this detox to a few days may get you on the path to improving your health and managing your weight.
What Are The Best Detoxifying Foods?
Our bodies eliminate toxins and wastes as a natural process with the help of several organs. As a plus, a diet rich in certain foods can support this process by providing vitamins, antioxidants, minerals, essential fatty acids, fiber, and other needed nutrients. Below are some of the best foods to include in your 1-day detox:
Garlic
Garlic is known to have anti-bacterial, anti-fungal, and anti-inflammatory properties. One of the healthiest foods you can add to any recipe is garlic because it’s not only delicious and versatile; it has powerful cleansing and immune boosting benefits. It contains sulfur compounds like allicin, alliin and others which may increase bile flow in your digestive system which could help remove toxins (13).
Lemons
The pectin fiber in lemons binds toxins to itself so they can be flushed out of the body through urine or stool. The citric acid found in lemons may prevent kidney stones by helping rid the body of calcium oxalate, a crystalline compound that forms when calcium mixes with oxalic acid in your kidneys (8).
Read More: Vegan Detox: Benefits Of Eating A Healthy Plant-Based Diet
Cabbage
Cabbage contains antioxidants called indoles that neutralize potentially harmful substances that are created when meats are cooked at high temperature. It’s also rich in antioxidants, sulfur and vitamin C (6). It’s an extremely versatile vegetable so you can include it in a variety of dishes including soups, salads and stews.
Ginger
Ginger has been used around the world for centuries for its medicinal benefits. It’s believed to stimulate the movement of food through your digestive tract, relieve nausea and vomiting, and give you a boost of energy (16).
Beets
Beets are full of fiber and antioxidants that support the removal of toxins from the body. Beets may help improve blood flow and liver function (17).
Flaxseeds
Flaxseeds contain plenty of soluble dietary fiber and omega-3 fatty acids, which provide healthy fats for your heart and brain cells. Flaxseeds regulate bowel movements which help rid your body of toxins as well as excess cholesterol (7).
Arugula
This superfood is packed with potassium – an essential mineral for overall health. Additionally, arugula contains vitamin K that helps regulate blood clotting, vitamin A that’s known to prevent night blindness, and folate that promotes healthy circulation (1).
Seaweed
The sea vegetable is an excellent source of iodine, iron, calcium, fiber, antioxidants, folate B-9, and manganese. Other health benefits include low sodium content and potential help with osteoporosis prevention (12).
Apples
Apples are high in soluble fiber pectin which helps you feel full longer because it slows down digestion. Apples contain quercetin – a flavonoid with anti-inflammatory properties believed to protect your body against cancer and cardiovascular diseases (4).
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Quinoa
This tasty seed is a great alternative to processed carbs and gluten-containing foods. Quinoa is a whole grain which provides energy, regulates blood sugar levels, helps reduce cholesterol levels, and supports healthy weight management as well as cardiovascular health (9).
Oats
The beta glucan found in oats has been shown to help support a healthy immune system. Oats also provide soluble fiber that lowers cholesterol levels and enhances satiety – which means you’ll be less likely to crave unhealthy snacks between meals (11).
How To Do A 1-Day Detox Cleanse
If you’re going through with the 1-day detox plan, it’s important to follow simple steps:
Drink Plenty Of Water
Drinking enough water is key for the success of any detox diet. It’s recommended to drink at least 2 liters of water per day. Because it has zero calories, water is the perfect 1 day detox cleanse drink (18).
Drink Green Tea
Green tea has been shown in studies to boost metabolism and may help you lose weight in the long term (5).
Avoid Dairy Products
Milk is high in natural sugars (lactose) which may be difficult to digest when consumed on a detox diet (10). Instead, choose unsweetened almond or coconut milk.
Read More: Sugar Detox Plan – Why You Need One, According To Science
Eat Lean Proteins
Protein is important for maintaining healthy muscles and tissues; but avoiding certain protein foods like red meat can help reduce saturated fats and support overall weight loss goals.
Choose Low Carb Meals
Certain vegetables are low in carbohydrates and fit well with a detox diet. You can use low carb veggies to prepare side dishes or combine them with high protein foods for main dishes.
Avoid Added Sugars
Added sugars are known for their ability to spike insulin levels which can lead to weight gain, fatigue, mood swings, memory loss, dental issues, heart disease and more (14).
Ditch Processed Foods
Processed foods tend to be high in added sugars and saturated fats. They are the main things you want to avoid on a 1 day detox diet.
Exercise
Regular physical activity is another important part of any healthy lifestyle change – especially this particular detox program since you’ll be facilitating the movement of food through your digestive tract. So, focus on getting your body moving. The recommended duration of exercise is 30 minutes per day, but you can exercise for longer depending on your fitness level and goals (15).
1-Day Detox Diet Plan
There are many benefits that can result from following a detox diet for just one day – it will help provide a boost of energy and other important nutrients to support overall health and well being.
This highly recommended 1-day detox plan includes simple steps that anyone can follow: morning, afternoon, evening.
Morning
Start your 1 day body detox with this morning routine:
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Drink Warm Lemon Water
Drink a glass of warm water and add the juice of one lemon into it. This may aid with digestion while also providing a dose of vitamin C and potassium (2).
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Meditate
Meditate for 20 minutes or listen to calming music like classical, jazz or meditation music. Starting your day with meditation can help you relax, focus and have better concentration throughout the day.
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Have A Green Smoothie Breakfast
Use ingredients such as spinach, avocado, chia seeds or spirulina powder to create a high protein low calorie smoothie.
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Afternoon
Choose the right meals to sustain your energy throughout the day.
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Eat A Light Lunch Of Brightly Colored Vegetables
Your 1-day detox plan should include light meals with high nutrient value because you want good energy levels throughout the day without feeling weighed down or bloated. Start your afternoon with a green bean salad, roasted beetroot dish or sprouted lentils and quinoa.
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Exercise After Lunch
Make sure you move your body for at least 30 minutes after having light lunch to help speed up the digestion process and improve your circulation. Simply taking a walk is perfect.
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Snack On Fruits & Nuts
Have fruits as a snack in between meals to increase energy levels throughout the day without spiking blood sugar levels. Add some almonds in your snacks bag to feel fuller for longer periods of time (3).
Evening
Ending your 1-day detox on the right note is just as important. Here’s what you should do:
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Enjoy Your Low Calorie Dinner
Dinner should be something light and packed with nutrients and fiber to keep you full. Use healthy ingredients to create delicious detox recipes like roasted veggies, lean protein and brown rice.
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Exercise After Dinner
End the day with a 30 minute exercise session to keep your metabolism working during the night. This will also help you sleep better at night and wake up refreshed in the morning ready for another 1-day detox plan.
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Unwind With Some Yoga Or Meditation
Learning the basics of yoga or meditation is important for anyone who’s looking to make lifestyle changes. It can be difficult in the beginning but it gets easier when you understand the benefits that these practices bring – reduced stress levels, better sleep patterns, reduced pain symptoms, etc.
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Have A Calming Night Cap Tea To Help You Sleep
It’s important to wind down before bed so have a cup of calming herbal tea. Some of the best teas to have before you go to bed include chamomile, passionflower and lavender.
The Bottom Line
A 1-day detox plan can help you to kick start your healthy lifestyle. It will help you feel energized and lighter while also helping you get rid of toxins, bacteria and other harmful elements that can build up in your body over time. By following this simple guide every day, you’ll soon see the difference it will make to how you feel and look!
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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:
- 11 Powerful Health Benefits of Arugula (Eruca Sativa) (2021, organicfacts.net)
- 7 Reasons to Start Your Day With Lemon Water (2020, clevelandclinic.org)
- A mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women (2014, nih.gov)
- Apples (n.d., harvard.edu)
- Beneficial effects of green tea: A literature review (2020, nih.gov)
- Benefits of Cabbage (2020, webmd.gov)
- Dietary Flaxseed as a Strategy for Improving Human Health (2019, nih.gov)
- Effects of lifelong intake of lemon polyphenols on aging and intestinal microbiome in the senescence-accelerated mouse prone 1 (SAMP1) (2019, nih.gov)
- Innovations in Health Value and Functional Food Development of Quinoa (Chenopodium quinoa Willd.) (2015, nih.gov)
- Milk, whole (2020, usda.gov)
- Nutritional advantages of oats and opportunities for its processing as value added foods- a review (2013, nih.gov)
- Nutritional and digestive health benefits of seaweed (2011, pubmed.gov)
- Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview (2020, nih.gov)
- Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding (2016, nih.gov)
- Rethinking the 30-minute workout (2018, harvard.edu)
- The Amazing and Mighty Ginger (2011, nih.gov)
- The Potential Benefits of Red Beetroot Supplementation in Health and Disease (2015, nih.gov)
- Water: How much should you drink every day? (2020, mayoclinic.org)
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