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The detox diet does not have to be radical, it can be based on functional foods – those that, in addition to nourishing, make you more resistant to disease and aging. They are also capable of boosting the liver in one of its main functions: eliminating toxins. From this, you are less resistant to weight loss. And get another spike!
Some nutritionists claim that the body is smart enough to get rid of impurities on its own. Others do not disagree, but argue that detox is important to facilitate the purification process. Especially if you usually consume fried foods, foods with trans fat, super-industrialized or grown with pesticides, smoke and expose yourself a lot to the sun and pollution. “These external agents contribute to an increase in toxic components in the body, which, overloaded, may not be able to deal with all of them”, says Isabel Jereissati, nutritionist at Spa Casas Brancas, in Búzios. Result: inflamed cells. What comes next? Everything you don’t want: low stamina, tiredness, dull skin and extra weight.
Fibers work hard in the housecleaning. Therefore, the detox menu is full of vegetables, nuts and seeds. Fruits are also welcome. But lemon is the darling of the diet. “Despite the acidic taste, this fruit has an alkalizing action, which improves the functioning of the organism as a whole. In addition, it is rich in terpenes – a substance that helps the liver eliminate toxins”, says Isabel. Left out: red meat, sugar, cow’s milk and derivatives and chemical additives. During the program, try to avoid refined breads and biscuits. Incidentally, these items can leave your food for good. But if you can’t live without them, the nutritionist advises repeating the detox every 30 days: it can be for seven days or just a weekend. The important thing is to do this type of cleaning regularly. Your body will thank you… with less pounds!
detox menu
Here, not every meal has animal protein (not even chicken or fish). The purpose is to facilitate the digestive process, favoring cleaning and weight loss. You can dry up to 3 kilos in 15 days! If you want to lose more weight (up to 5 kilos), go ahead: you can follow the detox menu for a month
Fast
1 cup (200 ml) warm (or room temperature) water with the juice of half a lemon
Breakfast
Option 1: 1 cup (200 ml) soy milk blended with 1 apple (or 1 frozen berry pulp)
Option 2: 1 small banana / 1 col. (soup) quinoa flakes (or whole grain without sugar) / 1 col. (dessert) raisins / 1 cup. (tea) green tea (or white tea)
Option 3: 2 slices of mango in cubes / 1 col. (soup) crushed flaxseed / 1 cup. (tea) green tea with lemon drops (or white tea)
Option 4: 1/2 papaya with lemon drops / 1 col. (soup) quinoa flakes (or whole grain without sugar) / 1 cup. (tea) green tea (or white tea)
Option 5: 1 large cup (300 ml) watermelon juice with lemon juice
Morning snack
Option 1: 2 dried apricots + 2 Brazil nuts (or 1 small handful of raisins + 4 unsalted almonds)
Option 2: 1 cup (200 ml) watermelon juice mixed with 1 tbsp. (soup) flaxseed and juice of 1/2 lemon (or 1 small piece of ginger)
Option 3: 8 fresh grapes + 4 unsalted cashew nuts (or 2 prunes + 4 unsalted almonds)
Option 4: 1 cup (200 ml) detox juice (see recipe below)
Option 5: 1 cup (200 ml) pineapple juice blended with mint
Lunch
Option 1: 1 plate (dessert) of lettuce, arugula and carambola salad / 2 col. (soup) brown rice (or parboiled) / 1 shell of lentils / 3 col. (soup) sauteed cabbage (or raw)
Option 2: 1 plate (dessert) of lettuce salad, chicory (or endive) and chopped chives / 2 col. (soup) of rice 7 cereals / 3 col. (soup) steamed (or grilled) cauliflower / 1 medium fillet (100 g) of grilled fish with lemon juice
Option 3: 1 plate (dessert) of arugula, red onion and grated carrot salad / 3 small potatoes cooked in their skins and seasoned with a drizzle of olive oil and chopped parsley / 1 medium filet (100 g) of chicken (organic, preferably) grilled with orange juice, salt and ground cayenne pepper
Option 4: 1 plate (dessert) of arugula salad, orange segments and bean sprouts / 2 col. (soup) brown rice (or parboiled) / 1 ladle of beans / 3 col. (soup) sauteed cabbage (or raw)
Option 5: 1 plate (dessert) of watercress salad, grated carrots and sesame seeds / 1 mandioquinha cooked and seasoned with 1 drizzle of olive oil and chopped parsley / 1 medium filet (100 g) of fish with tomato sauce
Afternoon snack
Option 1: 1 small bowl of fruit salad with 1 col. (soup) fiber mix (see recipe below)
Option 2: 1/2 cup. (tea) avocado in cubes with drops of lemon and 1 col. (dessert) honey (optional)
Option 3: 1 banana mashed and sprinkled with 1 col. (soup) of wheat germ (or 2 apples cooked with almond)
Option 4: 1/2 papaya with 1 col. (soup) seed mix / 1 cup. (tea) of green tea with drops of lemon
Option 5: 1 cup. (tea) of frozen mango beaten with 1 cup. (tea) soy milk
To have lunch
Option 1: 1 plate (dessert) of lettuce and arugula salad with citrus sauce (see recipe below) / 1 medium fillet (100 g) of chicken breast (organic, if possible) in pieces and sautéed with onion and tomato / 4 col. (soup) of sautéed chayote and carrot
Option 2: 4 col. (soup) soy bean salad cooked with chopped tomato, onion, chives and bell pepper and citrus sauce / 3 col. (soup) of braised zucchini with tomato
Option 3: 1 plate (dessert) of lettuce, tomato and avocado salad with lemon juice and 1 tbsp. (soup) of olive oil / 2 col. (soup) brown rice (or parboiled) with broccoli / 1 medium fillet (100 g) of fish and two roasted (or steamed) tomatoes
Option 4: 1 plate (dessert) of broccoli and grated carrot salad with salt and lemon / 1 medium fillet (100 g) of salmon with ginger (see recipe below) / 2 tbsp. (soup) of rice 7 cereals cooked with corn
Option 5: 1 plate (dessert) of arugula salad, fig, 1 tbsp. (dessert) of olive oil and 1 col. (coffee) with honey / Omelette made with 2 eggs and stuffed with tomato and oregano
Supper
Option 1: 1 cup. (tea) sliced peach and apple
Option 2: 1 cup. (tea) of melon and watermelon in cubes
Option 3: 1 banana roasted with cinnamon powder
Option 4: 1 cup. (tea) of tangerine segments and sliced strawberry
Option 5: 2 pineapple slices with lemon rind zest
detox juice
. 1 cucumber with skin
. 1 kale leaf
. 4 apples with skin
. Juice of 1/2 lemon
. 1 cup (200 ml) of water
. 1 col. (dessert) flaxseed
Way of doing: Blend the ingredients in a blender or pass them through a centrifuge. Drink afterwards (ideally not to strain).
Yields: 2 cups (400 ml)
Calories per cup: 120
citrus sauce
. 1/2 cup. (tea) extra virgin olive oil
. 1/2 cup. (tea) of water
. 3 col. (soup) lemon juice
. 3 col. (soup) of orange juice
. 1 col. (soup) honey
. 1 pinch of salt
. Ground cayenne pepper to taste
Way of doing: mix all ingredients in a small bowl.
Yield: 30 col. (soup)
Calories per spoon: 55
fiber mix
. 1 cup. flaxseed (tea)
. 1/2 cup. shelled pumpkin seed (tea)
. 1/3 cup. (tea) sesame
. 1/3 cup. Brazil nut (tea)
Way of doing: Beat the ingredients in the blender or pass the processor. Store in a glass jar with a lid and store in the fridge (consume within 15 days at the most).
Yield: 20 col. (soup)
Calories per spoon: 50
apple with almonds
. 2 green apples
. 1 col. raisin (soup)
. 8 raw unsalted almonds
. 1 col. (coffee) cinnamon powder
. 1 1/2 cup. (tea) of water
Way of doing: wash the apples, remove the core (seeds and stem) and place them in a heatproof bowl. Stuff with raisins and almonds, sprinkle with cinnamon and water. Take to preheated oven at 220ºC for 40 minutes or for 5 minutes in the microwave (or until soft).
Yield: 2 servings
Calories per serving: 120
salmon with ginger
. 2 fillets (180 g) of salmon
. 2 col. (soup) lemon juice
. 1 pinch of salt
. 1/2 bunch of chives cut into strips
. Fresh ginger, peeled and cut into strips
. Ground cayenne pepper to taste
Way of doing: season the salmon with lemon, salt, chives, ginger and pepper. Let marinate for 5 minutes and grill in a preheated nonstick skillet.
Yield: 2 servings
Calories per serving: 280
What you can and what you can’t:
Green light!
Foods considered essential in the detox diet appear more than once on the menu
· Lemon
· Green tea (or white tea)
Water (2 liters a day)
Leafy greens (broccoli, kale, arugula, chicory)
· Flax seed
· Almonds, walnuts and Brazil nuts
· Watermelon
· Extra virgin olive oil
Red sign!
Directly or indirectly, these foods contribute to the accumulation of toxins in the body. Therefore, they are prohibited during the detox diet.
· Refrigerator
· Candy and white sugar
· Artificial sweetener
· Excessive coffee and black tea
· Red meat and sausages (bacon, sausage, salami)
· Frying and margarine with trans fat
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