3-day detox: complete menu to eliminate toxins –

After the festivities and end-of-year feasts, it’s time to take a break for the body to reestablish itself. To give your little body some relief, we’ve prepared a menu 3 day detox. With it, you will reduce inflammatory processes and increase the elimination of toxins that we put in our body when ingesting some types of drinks and other foods.

Dangers of poor diet

By following an inadequate diet, poor in nutrients that activate detoxification or after overloading the body with toxins, we begin to accumulate substances in our cells that affect our health. “Some symptoms such as muscle pain, migraine, bitter taste in the mouth, physical and mental fatigue, digestive disorders, difficulty losing weight, poor memory, increased cellulite may appear”, explains nutritionist Mariellen Emidio Figueroa, from Kurotel – Centro Médico de Longevity and Spa, in Gramado (RS).

What to Include in a 3 Day Detox Menu

Important foods for the detoxification process are fruits and vegetables in general, but specifically foods with high levels of antioxidants, such as sprouts, broccoli, cabbage, garlic, lentils, melon, lime, lemon, apple, spices and herbs such as celery, parsley, ginger and rosemary. Fish, eggs, oilseeds (nuts, nuts), beans, brown rice, quinoa, sweet potatoes, baroa potatoes, cassava, lentils and chickpeas are considered more neutral and can be included to complete the diet.

Sea salt (or Flor de Sal or Himalayan salt) aids in detoxification, but it is ideal to use it in moderate amounts to replace refined salt, soy sauce and industrialized seasonings.

What to Avoid During a Detox

During the 3 day detoxremove from the menu: coffee, refined salt, ready-made seasonings, sugar, red meat, farm chicken, cheese, cow’s milk, wheat flour and its derivatives, fried foods, sausages and alcoholic beverages.

boost the menu

Prefer organically grown foods to minimize exposure to pesticides, herbicides, hormones and antibiotics; Use free-range eggs and increase consumption of white fish and fresh sardines (avoid farmed salmon and canned tuna, which can contain heavy metals); Drink plenty of water (minimum 2 liters) and avoid soft drinks, boxed or canned juices, mate, even the dietary versions, as they are all industrialized products full of chemical additives.

Is a detox diet for everyone?

According to Mariellen, the caloric restriction and the supply of nutrients in the menu 3 day detox that we will present below are not compatible with the daily nutritional needs of people who perform intense physical activities, athletes and people who are undergoing cancer treatment, post-surgery, sick, in cases of morbid obesity (BMI > 40) and diabetics.

3 day detox menu

The diet prepared by nutritionist Michelle Mileto Troitinho, from Kurotel, can be performed once a month without compromising the functioning of the body’s metabolic functions.

UPON WAKING
1 glass (200 ml) of warm water with the juice of half a lemon on an empty stomach, daily

BREAKFAST

Day 1
– Cup of “coconut yogurt” with fruits: the night before, mix 1 dessert spoon of chia seeds with 1/2 cup of light coconut milk (or almond milk). Leave it in the fridge to thicken. The next day, serve the “yogurt” with 1 sliced ​​banana, 1 handful of goji berry, coconut chips (optional) and powdered cinnamon.

Day 2
– Omelette made with 1 yolk and 2 whites of free-range egg + green seasoning or oregano + 1 pinch of saffron and sea salt or Flor de Sal

– Juice of 2 Persian limes.

Day 3
– 1 tapioca (3 tablespoons of hydrated tapioca gum + 1 teaspoon of chia seeds): spread in a non-stick frying pan and leave on low heat for a few minutes, fill and fold in half.

– 1 dessert spoon of buffalo cottage cheese seasoned with oregano OR hummus (a paste of Arabic origin made from chickpeas and sesame seeds)

– 4 medium strawberries

SNACK 1

Day 1
1 cup (200 ml) berry shake (recipe below)

Day 2
1 medium slice of pineapple with lemon zest

Day 3
1 cup (200 ml) thermogenic suchah

LUNCH

Day 1
– Salad of green leaves and sprouts with 1 teaspoon of sesame seeds and 1 dessert spoon of olive oil
– Grilled fish fillet
– 1 plate of broccoli dessert cooked for 3 minutes in little water (or steamed)
– 2 tablespoons of brown rice

Day 2
– Carrot, cherry tomato, cucumber and leaf salad (with 1 dessert spoon of olive oil)
– Vegetarian burger
– 1 medium boiled manioc sprinkled with parsley (you can crush it with a little of the cooking water to make a puree)

Day 3
– 5 tablespoons of quinoa tabbouleh
– Assorted green leaf salad (with 1 dessert spoon of olive oil)

SNACK 2

Day 1
1 large slice of melon

Day 2
2 red plums

Day 3
200 ml coconut water + 2 Brazil nuts or 5 unsalted almonds

TO HAVE LUNCH

Day 1
– 3 medium ladles of one of the detox vegetable soup recipes (you can choose between the 2 recipes or make one each day).

SUPPER

Day 1
dandelion tea

Day 2
Ginger tea with mint

Day 3
Hibiscus tea – 1 cup

Comments:

Drink at least 2 liters of filtered/mineral water preferably with a pH above 7.0 throughout the day.
To season salads, limit olive oil to one dessert spoon. Lemon juice, minced herbs, pepper and mustard seeds are freely available.

menu recipes

1. Red Fruit and Chia Shake (click on the image to access the recipe)

2. Sucha Thermogenic

Ingredients
150 ml of white tea infusion
4 mint leaves
2 pineapple slices
1 teaspoon grated ginger
3 ice cubes

Performance
1 serving

3. Quinoa Tabbouleh (click on the image to access the recipe)

4. Vegetarian Burger

Ingredients
250 g cooked and drained lentils (or cooked chickpeas)
Sea salt
1 small chopped onion
1 teaspoon extra virgin olive oil
chopped parsley to taste
1 teaspoon chopped chives
1 dessert spoon of oat bran
1 tablespoon sesame seeds

Method of preparation
Roughly mash the lentils with a fork and add the other ingredients. Form a hamburger with the help of a ring or place spoonfuls in the pan on the baking sheet and mold it like a hamburger, and bake in the oven or grill (medium temperature) for 30 minutes (turn halfway through).

Performance
2 servings

5. Detoxifying Soups for Dinner
>> Option 1
Ingredients
2 cups peeled and chopped butternut squash
1 peeled carrot, sliced
1 chopped Italian tomato
2 minced garlic cloves
1 teaspoon canola oil
2 teaspoons grated ginger
1 teaspoon ground turmeric or turmeric
1 sprig of rosemary
Water (as much as you need)
sea ​​salt to taste

Method of preparation
In a pressure cooker, sauté the onion, ginger and garlic in oil until wilted. Add the carrot, pumpkin and tomato and sauté a little longer. Put the water and cook under pressure until they soften. Hit the blender or mixer and go back to the pan letting it thicken a little. Add saffron, rosemary, and salt. Cook for a few more minutes. Serve immediately.

Performance
2 to 3 servings.

>> Option 2
Ingredients
300 grams of skinless and seedless tomatoes, preferably organic
2 glasses of filtered water
1 cup (tea) of shiitake mushroom (already hydrated)
1 medium chopped onion
Half a cup of chopped celery stalk
3 tablespoons minced basil
1 tablespoon canola oil
1 tablespoon cornstarch
sea ​​salt to taste

Method of preparation
In a pan, heat the oil and add the onion and tomato. Refo for 10 minutes, wait to cool down and transfer to a blender. Add the basil, celery, water, cornstarch and salt. Blend until smooth and return the mixture to a saucepan. Add the shitake and let it cook, stirring until thickened. When ready to serve, garnish with fresh basil leaves.

Conclusion

After excesses, adopting a healthier diet can give the relief your body needs to reestablish itself. with that 3 day detox, you eliminate toxins and reduce the inflammatory processes that some foods (those rich in sugar and fat, for example) caused in your body. But, beware, if you are undergoing any medical treatment or have restrictions, consult your doctor. Also, don’t adopt a restrictive diet if you perform high-intensity physical exercises, ok?!

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