Diets are the cornerstone of our wellbeing. We are nourished by the nutrients our body derives from the food that we eat. It becomes important for anyone who is interested in wellness of their being to have access to good food, hence the importance of our diets and our diligence in following them. For a modern lifestyle, which is getting complex and chaotic at an exponential rate, it makes sense to have diets as simple as possible. But we desire quite the opposite. We are open to experiment with various forms of diets. They are increasingly becoming integral to goals that we want to accomplish using them.
One such goal is that of weight loss. Diets become important to manage our weight issues as they can have a direct impact. One’s weight change depends on various factors and can be influenced in multiple ways. But diets give us a chance to choose what and when to eat. One can indulge in innumerable fancy diet plans or expose their body to extreme workout routines to accomplish their weight goals. But unless one recognizes the underlying mechanisms and how it impacts our weight issues, the weight loss will be fleeting.
Relationship between Detox Diet and Weight Loss:
Detox is short for detoxification which means letting go of toxins from our body. Our body has a natural detox system which is efficiently carried out by organs consisting of liver, kidneys, skin, intestines, lungs and lymph. It carries out its function without any disruption unless some imbalance occurs in form of external abuse or internal disturbances. Choices such as poor diet, bad lifestyle, alcohol abuse, tobacco addiction or even a simple exposure to polluted environment can disturb their natural balance.
Such sudden or gradual abuse can leave our body to look out for itself which, as it turns out, is not very pleasing in long term. When our body reaches a self-caring mode it looks for survival as opposed to prospering. Our body starts treating everything as alarming and our metabolism enters starvation mode. In this mode, instead of burning calorie, it looks out for binging on it. Hence we should not let our body do our work, we should constantly look out for our body by taking its proper care. This care comes in various forms which can come under an umbrella of healthy lifestyle. But before that one can prepare oneself by taking the first step towards wellness by going through a detox diet.
Food items to have:
These food items are known to boost digestion and metabolism. They are low-calorie but with high-nutrient density. Are rich in complex carbohydrates, protein, good fat, dietary fiber, vitamins and minerals.
- Vegetables such as beetroot, carrots, sweet potato, celery, spinach, wheat-grass, kale, mushrooms, broccoli, cabbage, capsicums, pumpkins, onion, garlic, ginger.
- Vitamin C rich food like lemon, oranges, grapefruit, berries which are also rich in antioxidants.
- Fiber rich foods like whole grains, lentils, legumes such kidney beans, soy beans.
- Soups made out of fresh vegetable.
- Nuts like almonds, walnuts and cashews.
- Good quality protein from Eggs and Lean Meat.
- Prebiotics like home-made pickles and Probiotics like yogurts.
- Condiments such as fenugreek seeds, fennel, turmeric.
Food items to avoid:
Sugar, sodas, chocolates, frozen food, refined food. Dairy, processed cheese, commercial butter and margarine. Red Meat, Turkey, eggs can cause inflammation if one in allergic to it, canned food items need to be avoided.
Meal Plan (3 meal + 2 snacks):
Any form of diet should only be appropriately tailored to each person’s specific needs by keeping in mind their past medical history. Hence here we would like to propose a framework that can be tweaked by each person based on their food preferences from the already mentioned food items above. We would also encourage people to consult their doctors or dietitian to see how this plan can be incorporated in their lives without creating complications. We would recommend having 3 meal time spaced in between with 2 snack-time. This would give our body ample resources without feeling starved.
Start your day with a healthy breakfast consisting of fresh fruits and freshly squeezed lime water or a cup of green tea if you are accustomed to drinking coffee in morning. Fruits can be chosen from list given above. It would be better to have lime water first with hot water, as it would aid in kick-starting the metabolic activity. This can be followed by fruits in form of salad or mixed with sprouted lentils or legumes as mentioned above. Having fruits along with sprouts would give a healthy dose of carbohydrates and proteins to start the day on a healthy note. One can even experiment with two teaspoons of apple cider vinegar in a glass of water as it is known to be help with detoxification process.
Breakfast can be followed by a handful of nuts to help with lowering glucose level and allowing the body to choose healthier options instead of craving and binging on packaged products. Lunch may consist of bread made out of whole grains along with freshly steamed vegetable soup made out of condiments to suit taste. Snacks can consist of either a juicy fruit or a bowl of nuts, chosen depending upon one’s need and mood. Dinner should be light to allow assimilation of nutrients and let body continue its cleansing process.
Preparation and Precaution:
Drink more water: especially freshly squeezed lemon water after waking up can initiate production of digestive juices. The amount of water to be drunk should be decided by person observing detox diet based on their daily requirement.
Gradually reduce intake of coffee, cigarettes, alcohol, refined sugars, saturated fats and all processed foods. These food items exert more pressure on body’s immune system and hamper with adequate functioning of liver.
Gradually increase fiber intake in forms of seasonal fruits and vegetables as these food items will help cleansing of colon. They will also allow body to feel satiated for long.
Make sure to undertake light exercise for 30 minutes a day, such as a short walk. One should try to avoid indulging in any form of vigorous exercises.
Less stress: keep stress at bay by indulging in meditation, deep breathing, maintaining journal, surrounding oneself with friends and family, taking part in community activities.
More sleep: one should start paying attention to their sleep cycle and make sure that they are getting enough rest of at least eight hours a day to let body to recuperate.
Caution for Detox Diet:
As already mentioned above, detox diet can effectively aid someone looking to manage and accomplish their weight goals. This plan is essentially meant to aid in smooth digestion, good nutrient absorption and efficient toxic removal process. All these processes contribute to the end goal of weight loss. But before undertaking any new health related experiment it would be wise to consult one’s dietitian/doctor to be on a safer side.