3 Day Detox and Restore Plan

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I tried so many versions of “magical” detox diets and struggled a lot until I understood exactly how it works. The concept is really basic – unless you suffer from chronic illness, a detox should be actually a re-connection with the whole food, an easy to do and intuitive one, adapted to the season and to your own lifestyle. For me, it would be impossible to keep a juice-only detox during winter when my body craves warm food. Putting lots of pressure on your body and feeling guilty about all the little things that you just can’t handle will not lead you to a balanced state of body and mind. Moreover, you will feel stressed, your body will react, and your detox will have no results.

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Your body neutralises and eliminates toxins every day, so the so-called detox is happening all the time. However, sometimes we loose track and eat foods that aren’t exactly good for us, we eat sugar, junk food and refined carbs, and our body has a harder time metabolising it, nutrients are consumed in the process and the liver gets tired.

This is when you should reconsider a nutrient-dense diet, to fuel the cells with everything they need for a healthy activity. I see the nutrient-rich diet should as a lifetime objective, rather than a 1, 3 or 7 day of “detox”. Since we don’t always have the time or possibility to eat healthy, getting a few days of healthy eating, or “detox”, every now and then is a thing that will body will thank you for, and a new occasion to reconsider the attention and time you give to your health, and why not, to set a healthier lifestyle intention you can try stick to.

When I plan short periods of detox, I always have in mind two main objectives – nourishing my body with high quality nutrients and keeping my mind calm and focused. It may sound overwhelming, but it’s actually easy if you don’t view the detox as a stressful must-do, but more as a treat, a pleasure for your mind and body, and an opportunity to reconnect with your inner self. It will need your full attention, but it’s just another way to take control over your life and your state of wellness, to feel and look your best.

I think the best period for a short detox is during the weekend, because you have more time to focus on your needs, to mindfully prepare the food, and to pay more attention to your thoughts and emotions. However, if you decide to handle your detox during the weekdays, starting on Monday is a great idea, as you can plan everything, shop, and cook during the weekend.

Here are the basics of my 3 day detox:

Body Detox
– Eat clean – eliminate meat, fish, seafood, dairy, eggs, processed food, fast food, fried food, alcohol, caffeine, sugar and gluten. If possible stay away from salt.
– Drink fresh fruit and vegetable juice twice a day for a high intake of nutrients (about 2 cups).
– Snack carefully – eat nuts and seeds soaked overnight for magnesium intake.
– Add nourishing and colorful ingredients to your diet, freshly prepared vegetables with greens, legumes or brown rice.
– Supplement with superfoods for detoxing the liver – turmeric, ginger, spirulina.
– Increase fiber intake for flushing out toxins – chia, flaxseed, greens, broccoli, oranges.
– Drink two liters of filtered water (with lemon, chia seeds, turmeric, ginger, or grapefruit) or herbal tea every day.
– Consume healthy fats only – cold pressed virgin olive oil, flaxseed oil, coconut oil, or avocado.
– Choose organic fruits and vegetables.
– Don’t skip meals.
– Make enema to flush out the accumulated toxins in the colon (this one is recommended especially if you eat meat and/or junk food daily)

ALSO YUMMY:  Beet and Ginger Detox Elixir

 

Mind Detox
– Start your day with 15-20 minutes of yoga practice to relieve stress and focus your mind.
– Take long walks every day (if your schedule is very busy, maybe walking to work would be an option).
– Be present and focused on your body changes and emotions during the detox.
– Stay away from negative thoughts and emotions, don’t watch the news and annoying television programs.

Watch the video below for a quick overview of the detox plan and get the recipes:

DETOX PLAN FOR THREE DAYS (the same routine every day)

Start your day with 1 cup of cleansing juice
Cleansing Juice
Serves 1
4 carrots
1 medium beet root
1 lemon, peeled & 1 green apple
*Double the portions and pack into a glass bottle for drinking over lunch

 

Breakfast
Power Detox Green Smoothie
Serves 1
1 celery stalk
1/2 cup mixed greens (any of the following: spinach, dandelion leaves, kale, chard, watercress, beet greens)
1/2 green apple/ or 1/2 ripe banana
½ cup fresh pineapple
1 tsp spirulina
1 small cucumber
1 lemon, juice only
Optional 2 Brazil nuts (for their Selenium)
1/2 cup almond milk
Blend all ingredients until smooth and drink right away.

Green-Detox-Smoothie

 

Lunch
Mega Detox Salad
Serves 2
1 avocado, cut into cubes
1 cucumber
½ cup broccoli florets
4 kale leaves, chopped
1 bunch fresh parsley, chopped
½ cup red cabbage, thinly sliced
½ cup cooked brown rice
¼ cup toasted walnuts
dressing: 2 tsp extra virgin olive oil, ½ lemon – juice only, ½ inch ginger, peeled and grated, 1/2 tsp turmeric, freshly ground black pepper – add everything into a small jar, lid it and shake well, then pour the dressing over the salad and mix to combine.

Cleansing Juice
Serves 1
4 carrots
1 medium beet root
1 lemon, peeled & 1 green apple

 

Snack

1 handful mixed nuts and seeds (almonds, walnuts, sunflower seeds, hazelnuts), soaked overnight and well drained

 

Dinner
Serve one of the soups from my Liver cleanse detox soups post.

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37 Comments
  • Ema
    January 8, 2015

    This is great! What a delicious, manageable detox plan. Also I love that you put the recipes all on the same page! All the detoxes I’ve seen, you have to follow lots of links. This is much more convenient! Thanks :))

    • Ana
      January 9, 2015

      Hi Ema, I tried to make it as easier as possible, so that anyone could benefit from the restoring powers of a detox. Happy you found it useful! 🙂

      • Ellie
        June 11, 2018

        Is there another smoothie I can make? Or different lunch for a little bit of variety?

  • Aysegul - Ice
    January 8, 2015

    It is funny, because my husband and I just talked about doing a detox. After eating so much and super unhealthy during the holidays, this comes so handy. We have done detoxes in the past and felt very good afterwards.
    This one looks similar do the ones we did before, but I love the fact that it allows you to have a bowl of soup for dinner.
    Thank you so much for sharing! Cheers!

    • Ana
      January 9, 2015

      During summertime is easier to do a detox with raw ingredients only, but in winter our bodies crave for comfort food – so a bowl of warm, healing soup wouldn’t do any harm as long as the body receives loads of nutrients and potassium throughout the day. Let me know how it works for you! Cheers!

  • Molly
    January 13, 2015

    Your detox looks amazing. I have a question though, I don’t have a juicer, would you recommend an alternative to the morning juice?

    • Ana
      January 14, 2015

      Hi Molly, try to have at least two servings of fresh organic carrots per day – the idea is to supply the cells with high amounts of potassium and eating fresh vegetables or their juice (because it’s more concentrated) is the only thing that will do the trick.

  • lisa
    January 23, 2015

    Hi Ana!
    Looks amazing!!
    Any idea the cal count for the day on the detox plan?
    Will this help with post holiday weight loss or is it just for detoxing?
    Thank you!!

    • Ana
      January 23, 2015

      Hi Lisa, thank you very much! The detox is not exactly a weight-loss plan, as it counts more than 1500 calories/day. I believe that skipping the fresh juice, using water instead of almond milk in smoothie, skipping the avocado in salad and choosing the broccoli soup are some steps for reducing the calories. Hope it works 🙂

      • lisa
        January 29, 2015

        Yes Ana that sounds like a good plan! That may bring it down to say 1200-1300 Kcal per day I would think?

        • Ana
          January 29, 2015

          Yes, I think so. I really hope this works for you!

  • Lee
    March 19, 2015

    Do you use fresh beets in the juice or do you cook them first?

    • Ana
      March 19, 2015

      Lee, I use fresh beets to take the maximum benefit from its nutrients.

  • Cynthia
    April 15, 2015

    Anna
    Thanks for this great plan & recipes. We will be hosting a spring detox at Pacific Peace Retreat and I’ll be using some of these ideas with our group. Appreciate finding this.

    • Ana
      April 16, 2015

      Thank you Cynthia, I hope your group will like my recipe and feel inspired!

  • vera
    May 7, 2015

    hi! i can’t wait to try this detox plan but i don’t have a juicer, which one would u suggest? thanks

    • Ana
      May 7, 2015

      Vera, cold press juicers are the best choice for getting the best from the nutrients in fresh veggies and fruits.

  • louise
    May 26, 2015

    Hi Ana I don’t have a juicer but do have a nutribullet – could I blend the ingredients for the juices instead? thanks Louise

    • Ana
      May 26, 2015

      Louise, having smoothie instead of juice is perfectly fine, but you need to reduce the ingredient quantities. For instance, for the Cleaning Juice, instead of 4 carrots
      1 small beet root, 1 lemon/1 apple I would use only 1 carrot, 1/2 beet root and 1/2 lemon, and add purified water to make it easier to drink. I hope it works!

  • Kelsey
    December 13, 2015

    How often do you suggest a cleanse like this?

    • Ana
      December 17, 2015

      Hey Kelsey, you can have a cleanse any time you feel your liver is tired. I have it twice a month and it’s perfect!

      • Phil
        August 27, 2018

        Hello what would you recommend in place of the soup

        • Ana
          August 29, 2018

          Hi Phil, you can have a veggie loaded curry with a lot of turmeric (for its anti-inflammatory properties) or another salad. As long as you have a mostly vegetable-based meal, without sugar or wheat, it’s just fine. I hope this detox will make you feel great!

  • Joanne
    January 20, 2016

    Hi Ana,

    Thanks for posting this simple detox! I’m excited to start tomorrow. Two quick questions tho: should I use an apple & a lemon in the morning cleansing drink, or just one? I’m
    guessing it’s just one, but I want to be sure. Also, I’ve never bought spirulina. Does it add flavor or is it just there for the nutritional benefits? It’s the only ingredient I don’t already have on hand, so I was wondering if I can skip it 🙂 Thanks again! I’m so happy I found your blog. It’s a wonderful nutritional resource and the photography is gorgeous.

    • Ana
      January 21, 2016

      For the morning juice it’s either the apple or the lemon, not both. About spirulina, I wouldn’t exclude it from the detox because it has magical cleansing powers, and it’s also a highly nutritious food, containing minerals, vitamins, protein, fiber and chlorophyll for an intense nourishment of the body cells. Yes, it has a strange smell and taste, but this is why the lemon/apple are intended – to hide it 🙂 I hope this detox will work for you!

  • Kirsty
    June 9, 2017

    Cant wait to try this! Will the juice be ok to do in a good blender? Also, do you have the juice again after lunch? Didnt quite understand if thats what it meant. Then a snack and dinner?
    Thank you

  • hl
    September 3, 2017

    How do you make the Enema you recommended?

  • Yetunde alade
    October 4, 2018

    Can I use a blender as I don’t have a juicer ,thanks so much for this

    • Ana
      October 4, 2018

      Sure, you can use a blender, but make sure you add some unsweetened plant milk to create a creamier and easier to drink liquid.

  • Eliza
    October 12, 2018

    Hi Ana,
    When you mention the enema recommended in the steps. At what stage do you do this and do you just use a store bought type?
    Thankyou

    • Ana
      October 14, 2018

      Hi Eliza, at the time I wrote the article I was doing enemas once a week, using a store bought device. At the moment I don’t use it any more because I improved my fiber intake and I consume fermented foods and probiotics to nurture the microbiome. If you’re just starting with a healthy diet, you consume a lot of meat and poor amounts of fiber, I would reccomend an enema a month.

  • Alex
    November 17, 2018

    Oh my goodness that breakfast smoothie! I just started a weekend detox and found yours to be the easiest to manoeuvre….not as in being able to stick with the diet…but your page layout! Super simple, to the point, not overly-wordy like most blogs and easy to follow.
    I thought I’d be hungry after my breakfast smoothie, like needing something to really chew on, but it really filled me up and I can’t imagine eating anything right now. So excited to give this detox a go 🙂 So far, so good!

    Thanks for keeping it simple 🙂

    • Ana
      November 20, 2018

      Wow, thanks so much, I’m so excited to read that you tried my detox and appreciated my approach! The smoothie is really satiating because of the greens fiber and nuts, and it’s also a favourite of mine! I hope you feel at your best after the 3 detox days. Thanks for the feedback!

  • Yekaterina
    December 5, 2018

    Oh my God.. that headache on the first day of detox!! Thank you for the detox plan. It is great and doesn’t leave one hungry at all.

    • Ana
      December 11, 2018

      Oh, that annoying first-day headache!!!!!I’m so excited you tried my detox and it worked for you 🙂

  • Samantha Walmsley
    January 2, 2019

    I came across your 3 day detox a few weeks ago. I have recently had to come off all dairy including beef and was feeling really good then started to feel ‘icky’ again even though I wasn’t consuming any dairy at all. I decided to have a really good detox and start it in the new year (yesterday) 🙂 I love all your ingredients apart from celery but you can’t taste it once it’s in the smoothie at all. Stuck to it all to the letter yesterday. Must admit I was hungry after the smoothie but I kept on drinking water and then lemon and water. The salad, oh my god. I never thought that the raw ingredients could be so nice the way you had done them, even the small amount of oil lemon and ginger changed the way it tasted. I really enjoyed it – alot. I did start to get a headache in the afternoon but I don’t know if that was because of the detox or because I do suffer with migraines. I had the Broccoli soup for my dinner but then I just felt so sick after it. Not because of anything in it but just because I had so much fresh food in my system for the first time in I don’t know how long. I just kept drinking water and when I woke up this morning I actually didn’t feel hungry at all. Normally I’m ravenous. I do feel better today and actually don’t miss caffeine. Look forward to my salad and I think i will cook the sweet potato soup. Thanks again. Everything is so delicious

    • Ana
      January 2, 2019

      Hi Samantha, wow, thanks so much for such a detailed feedback, it’s so useful for everybody who wants to give this detox a try! I totally get your thoughts – I gave up dairy a while ago and didn’t really feel comfortable. Now I’m having yogurt mostly daily for nurturing my microbiome, and feel okay. It’s so great that you decided to have a detox instead of giving up your decision to have a healthier diet. Sending you all the good vibes and health!

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