Content

• Steps
• Part 1 of 2: Cleanse Your Diet
• Part 2 of 2: Cleanse Your Other Lifestyle Habits
• Tips
• Warnings

Detox diets, juice cleanses, and detox diets have become very popular in recent years. While there are many benefits to purifying your diet and focusing on healthy foods, many detox diets can be unhealthy or even unsafe for your health. Doctors warn that these types of diets can be dangerous (especially if you follow them for a long period of time). They can lead to muscle breakdown, electrolyte imbalances and nutritional deficiencies. In addition, most of the weight lost with these diets is "water" weight, not fat. When you stop brushing and return to your normal diet, you tend to regain the weight you lost. Instead of following a cleansing program for weight loss, cleanse your diet, be active, and get rid of bad habits.

Steps

Part 1 of 2: Cleanse Your Diet

1. 1 Fill your diet with fiber-rich foods. Fruits and vegetables are two food groups that are a major part of a cleansing and healthy diet. They are rich in vitamins, minerals, antioxidants and fiber. All of these qualities are important for a healthy and detoxifying diet.
   • Include one to two servings of fiber-rich fruits or vegetables with each meal. This will help you reach the recommended minimum of 5-9 servings per day. Servings will depend on your age and weight, but including fruits and vegetables in your diet will help increase the amount of nutrients you get from them.
   • One serving of fruit is usually one small fruit or about half a cup of chopped fruit. One serving of vegetables is 1 cup of vegetable or 2 cups of greens.
   • One of the great things about diet cleansing products sold is that they are often high in fiber. They will help you cleanse from the inside out, but if you add lots of vegetables and fruits to your diet, you will provide your body with enough natural fiber with the same cleansing properties.
   • Focus on fruits and vegetables with the highest fiber content.Include at least one serving of one of these fiber-rich foods with every meal: cauliflower, broccoli, artichokes, Brussels sprouts, berries (such as raspberries, blueberries, or blackberries), apples, or pears.
2. 2 Eat dark greens daily. Dark green leafy vegetables are loaded with a host of beneficial nutrients. Eating at least one to two servings of these foods a day will help with your dietary cleanse by providing you with plenty of fiber, antioxidants, and other nutrients. In addition, dark green leafy vegetables are known to be one of the best anti-cancer foods.
   • Greens can be eaten raw or cooked. Try different types of cabbage, mustard leaves, bok choy, and Swiss chard.
   • Dark green leafy vegetables contain a huge variety of nutrients, including: vitamins A, K, C, and E. In addition, they contain significant amounts of folate (which is important for DNA reproduction and repair) and carotenoids (an antioxidant believed to be helps prevent cancer).
   • Dark greens can be eaten with beaten eggs, sautéed with a little olive oil and garlic, and served as a nutritious side dish or used in salads.
3. 3 Eat unprocessed whole grains. 100% whole grains are another large group of nutrient-rich foods. They contain proteins, vitamins and are also a good source of fiber. If you want to cleanse and improve your diet, replace grains with 100% whole grains.
   • Whole grains are very beneficial for the body. Choose beans that have gone through the least amount of processing and contain only a few additives. For example, instead of whole grain wheat cereals with a package of special seasoning, give preference to cooking plain wheat cereals, and add the seasoning yourself, homemade.
   • Other examples of unprocessed whole grains include 100% whole wheat pasta and bread, brown rice, quinoa, and oats.
   • Avoid refined, processed grains. Some grains, such as refined or processed grains, add little nutritional value to your diet. They can contain more calories, fewer nutrients, and cause constipation (as these foods have less fiber). Replace grains like white bread, white rice, or plain pasta with whole grains.
4. 4 Choose lean protein with every meal. Many cleansing diets focus primarily on fruits and vegetables. While there are many benefits to this, you should also include lean protein sources in every meal.
   • Protein is richer and more satisfying for a longer period than foods such as fruits, vegetables, and whole grains. In addition, protein is essential for maintaining metabolism and muscle mass.
   • One serving of lean protein is 80-120 grams. Include one serving with every meal or snack. For example: 120 grams of poultry or lean beef, 2 eggs, 30 grams of low-fat cheese, half a cup of low-fat dairy, or half a cup of beans (such as beans or lentils).
   • Eat a variety of protein sources throughout the day and week. Also, consume a maximum of one serving of red meat per week.
   • Overall, women need 46 grams of protein a day and men 56 grams. However, this amount may vary depending on your age, gender, and activity level.
   • While protein intake is important for your body, don't overdo it. You will be able to meet the recommended daily allowance with just a few servings a day. If you are interested in a cleanse and healthy diet, focus on fruits and vegetables.
5. 5 Eat more fermented foods. Certain foods aid digestion by providing healthy, protective bacteria to the gastrointestinal tract. Fermented foods are becoming more popular and are a great way to add the “good” bacteria to your diet.
   • Fermented foods include kimchi, kombucha, kefir, and sauerkraut. The serving size depends on the product. Read the label and try to include one or two servings of these gut-friendly foods in your daily diet.
   • Plus, fermented foods are known to reduce bloating, constipation, and other minor gastrointestinal problems. These beneficial qualities will help support your diet cleansing decision.
   • Plus, fermented foods have been shown to help you digest and absorb nutrients from the food you eat. They help the gastrointestinal tract to process food and remove undigested residues from the body faster.
6. 6 Don't forget about healthy fats. You may be tempted to avoid any foods labeled "fat" if you are trying to lose weight, but in fact, fat is an essential part of your diet. Fats are good for mental health and mood, reduce the risk of heart disease, stroke and cancer, reduce fatigue, and help keep your mind sharp. Fats should be consumed in moderation, and some types should be avoided altogether. Focus on monounsaturated and polyunsaturated fats (such as those found in avocados, nuts, olives, fatty fish, soybeans, and tofu) and avoid trans fats (such as those found in store baked goods such as cookies, cakes, cakes, muffins, buns; packaged foods - crackers, popcorn, candy and chips; fried foods; premixed foods - semi-finished mixes for pies, muffins, pancakes, or chocolate milk; and any foods with partially hydrogenated butter).
   • There is controversy over whether saturated fat falls into the good or bad fat category. You can consume moderate amounts of saturated fat (in meat and dairy products) from high quality sources.
   • A person is advised to eat three to nine servings of healthy fats a day.
   • One serving is equal to: 1 teaspoon of vegetable oil (olive, peanut, sesame, walnut, and so on); ½ tablespoon of nut butter (natural, no added sugar); 2 tablespoons or 30 grams of avocado 8 black olives; 10 green olives; 7 almond nuts; 6 cashew nuts; 9 peanut nuts; 4 walnut halves.
   • Aim to eat two 170-gram servings of fatty fish per week.
   • Make avocados, nuts, and olives staples in your diet.
7. 7 Avoid processed foods. Reduce your intake of highly processed foods. These foods tend to be high in sodium, sugar, fat and calories in general. If you regularly consume such foods, it can slow down or prevent weight loss altogether.
   • There is a wide variety of food processing options. Avoid highly refined and highly processed foods such as: candy and sweets; processed meat - sausage, sausages, bacon; packed rolls, cookies, cakes; ready-made breakfast cereals; frozen meals; chips and crackers.
   • Foods that have been minimally processed but still considered a healthy addition to your diet include frozen fruits and vegetables without seasoning, packaged salad, prewashed / sliced ​​fruits and vegetables, canned beans and vegetables without seasoning, and 100% whole grains. no seasoning added.
   • Highly processed foods can also contain preservatives, artificial flavors, colors and textural flavors.
   • Avoid foods with added sugar, sodium, and highly processed foods. Stick to consuming minimally processed foods whenever possible. Highly processed foods will not support a healthy cleansing diet and may slow weight loss.
8. 8 Drink plenty of fluids. An essential part of a healthy diet and nutritional detox is making sure you consume enough clean, sugar- and caffeine-free liquids. Your body needs enough of them to stay hydrated and function properly throughout the day.
   • Your body needs enough fluids for a variety of things, including: controlling body temperature, blood circulation, bowel function, and cleansing of undigested residues and toxins.
   • The general rule of thumb is to drink eight 200-gram glasses of water a day. But if you're trying to cleanse your body and improve your diet, drinking more will be beneficial. The exact amount of fluid you need on a daily basis depends on your age, weight, gender, and activity level.
   • Pure water will be the best choice for maintaining normal fluid levels in the body, but remember that water is also found in other drinks and even foods. Drinks such as milk, tea, and coffee also contain water (although decaffeinated coffee and tea should be preferred if you are detoxing your body).
   • It is also recommended to start your morning with a glass of hot lemon water. Some studies have shown that this drink acts as a mild and natural diuretic. It helps reduce bloating.
   • Avoid alcohol, sugary drinks, and caffeine. If you are cleansing your body with a healthy diet, focus on consuming only clear liquids. Avoid alcohol, sugary / sweetened drinks, and caffeinated drinks.

Part 2 of 2: Cleanse Your Other Lifestyle Habits

1. 1 Make an appointment with your doctor. Before making any major changes to your diet or lifestyle, you should consult with your family doctor. Tell him that you want to lose weight and use nutritional cleansing for this purpose.
   • Ask if there are any supplements that you need to stay away from or that are not recommended for conditions like yours, or in conjunction with any medications you are currently taking.
   • It is also worth asking your doctor if they have any recommendations that match your health condition or medical history. He will be able to give you some tips on where to start with a cleanse or a new diet.
2. 2 Take probiotic supplements. Like fermented foods, probiotic supplements can help improve digestion and reduce the appearance of minor digestive problems (such as constipation or bloating).
   • Taking probiotic supplements will also increase the amount of beneficial bacteria in your diet. This type of supplement will be especially beneficial for those who are not very fond of fermented foods or foods that contain probiotics and added bacteria. Many of these supplements are odorless, tasteless, and easy to take.
   • Today the market offers us a range of probiotic supplements. They are available in chewable tablets, capsules, powders, and liquids. Choose the type of supplement that works best for you.
   • In addition, it is worth choosing supplements that contain at least 5 billion colony forming units (CFU) per dose. The type of bacteria in the supplement is also important. Not every strain has shown potential health benefits. However, both the Boulardi saccharomyces and the lactobacillus rhamnosus GG have been shown to be effective and beneficial.
3. 3 Take fiber supplements. Adequate fiber is essential for a healthy diet. In addition, fiber supports dietary cleansing by improving bowel health and speed.
   • In general, it is recommended to consume 25 grams of fiber for women and 38 grams for men.
   • Try to consume the daily recommended amount of fiber from natural sources such as fruits, vegetables, and whole grains. These foods not only provide you with a healthy dose of fiber, they also contain many other important nutrients.
   • Fiber supplements can be purchased in a variety of forms, including powder, chewable tablets, and capsules.
   • Keep in mind that high amounts of fiber can be unhealthy. Excess fiber can lead to unnecessary strain on the gastrointestinal tract and impaired absorption of certain nutrients. Add fiber to your diet gradually over several days. Also, be sure to drink plenty of fluids to help fiber pass through your digestive system with ease. This will help prevent unwanted side effects.
4. 4 Exercise regularly. Consistent and regular physical activity is also an important part of losing weight. Taking the time to exercise will help accelerate weight loss through a cleansing diet.
   • Exercise will help you burn calories, provide you with energy, maintain a positive attitude, and help support your digestive system.
   • Try to devote 150 minutes a week to aerobic exercise and 40 minutes a week to strength. The extra time spent exercising will help increase weight loss, health, and physical performance.
   • You can also add more relaxing, cleansing workouts such as yoga or tai chi to your exercise program. These activities are a great way to add healthy activities to your routine and support a cleansing diet and lifestyle. # * Keep in mind that if you are counting calories, limiting your daily food intake, or making major changes to your diet to support cleansing, then you do not overload yourself with physical activity. Intense or vigorous exercise requires the appropriate amount of calories (especially from carbohydrates and protein), and if you limit your food intake, you may not be eating enough to maintain that level of activity.
5. 5 Sleep 7 to 9 hours every night. Getting enough sleep each night is very important to your overall health. In addition, the recommended 7 to 9 hours of rest each night will help you maintain a healthy weight and lose weight.
   • Good sleep is very important for weight loss and weight management. Sleep regulates various processes, but most importantly, it regulates hunger, satiety, and your body's ability to use insulin effectively.
   • While sleep is not a dietary change or part of nutritional cleansing, it has such a direct impact on health and weight that its importance cannot be ignored.
   • For the recommended amount of sleep each day, calculate when you need to go to bed to get at least 7 hours of sleep every night. Go to bed early, turn off all lights and all electronics that can become a source of light or sound (including your smartphone). It is also a good idea to put your electronic devices aside at least 30 minutes before falling asleep. The light emitted by these devices can stimulate the brain, making it harder for you to fall asleep.

Tips

• Always check with your doctor before making any changes to your diet - especially if you are considering a cleansing diet. Your doctor will tell you what is safe and right for you.
• Remember that your body is capable of self-cleansing and detoxification. The liver and kidneys act as natural “cleansers” of the body, and the cleansing drugs and certain foods available in pharmacies only help these organs.

Warnings

• Commercially available cleansing products that require different diet pills, fiber supplements, avoid certain food groups, or just drink liquids are generally not considered safe.