Detox Diet: A 3-Day Cleanse [Free PDF]

In today’s world it is easy to accumulate toxins, from the diet we consume to the environment we live in. The average city tap water in US contains over 500 different chemicals, and the air quality contains 275 chemicals linked to birth defects and cancer [1]. Detox diets are now slowly seen as a solution for eliminating such toxins from the body.

In this article, we’ll explore detox dieting with a simple 3-day cleanse that emphasizes whole foods, hydration, and mindful eating, along with a free PDF tool to help you follow this diet plan!

What is a Detox Diet?

A detox diet is meant to help the body release unwanted toxins through a healthy food plan. This food plan generally includes a low-carb diet of fresh fruits, vegetables, green juices, and also the inclusion of herbal teas, colon cleanses, and supplements. It is essential to have constant hydration through this process to help the body get rid of any unwanted toxins, chemicals, preservatives, and fats while consuming unprocessed food that have detoxifying elements in them.

Additionally, detox diets play a crucial role in promoting gut health by supporting the body’s natural detoxification processes and enhancing digestive wellness [2].

How Does a 3-Day Cleanse Work in a Detox Diet?

For the 3-day cleanse, you must first understand that it’s a short-term plan for detoxing the body. It involves strictly only consuming whole and natural foods along with healthy smoothies, herbal teas, and other supplements that you desire for three whole days in an attempt to flush out toxins as soon as possible.

Who is a 3-Day Cleanse Suitable For?

Are you wondering if you need a 3-day cleanse to detoxify your body? If you observe the following symptoms, consider giving it a shot!

• Headaches, fatigue, sluggishness
• Unhealthy or dull skin with acne or rashes
• Not hydrating yourself enough
• Difficulty with concentration and memory
• Gassy or constipated
• Struggling with weight loss

Please remember that it is always recommended to consult a physician before starting on any form of diet, to be certain if the diet is suitable for you and doesn’t have negative side effects!

How to Follow the 3-Day Cleanse [Free PDF tool]

Now if you’re determined to pursue this diet, we’re here to guide you with our list of recommended food and drinks you can consume for a 3-day cleanse! For those new to detoxing, it’s important to approach your first cleanse gradually, starting the night before to ease into the process and prevent severe detox symptoms. Just download and print the PDF for a handy reference that you can have at home to meal prep for your detox diet.

Day 1

A.M. drink: Begin all your mornings by starting of with a detoxifying drink on an empty stomach. We recommend turmeric lemonade.

Breakfast: steamed sweet potato

Lunch: cucumber and kale smoothie

Snack: oranges and almonds

Dinner: spinach and avocado salad

Day 2

A.M. Drink: turmeric lemonade

Breakfast: kale and blueberry smoothie

Lunch: broccoli and cauliflower soup

Snack: cucumber, celery, and carrot slices

Dinner: brown rice, baked sweet potato, and sautéed beans

Day 3

A.M. Drink: turmeric lemonade

Breakfast: cashew nuts, seeds, and carrot juice

Lunch: mango and coconut water smoothie

Snack: mashed avocado with sea salt and lemon juice

Dinner: dairy-free pumpkin soup

You may also like: 7-Day Smoothie Weight Loss Diet Plan

Foods to Avoid While Detoxing

There’s certainly a list of food items to be avoided when you’re on this restrictive diet that seeks to cleanse your body. This includes processed foods, alcohol, coffee, dairy products, artificial sweeteners, syrups, and all-grain products that include corn, wheat, barley, processed rice, oats etc.

Benefits of a 3-Day Cleanse in Detox Diets

So what does one gain by doing this short-term, restrictive, 3-day cleanse? It is often recommended when an individual has had regular exposure to toxic chemicals, either through diet or environment. The diet claims to help with a number of bodily functions like:

• Providing healthy nutritional value to the body [3].
• Improving blood circulation [4]
• Eliminating the toxins by stimulating the liver and colon to excrete them, and relieving constipation [5]
• Enhancing energy levels and improving the digestive system [6]
• Improving gut health by supporting the body’s natural detoxification processes [7]
• Giving the organs a breather through a certain level of fasting [8]
• Weight loss

Does the 3-Day Cleanse Help With Weight Loss?

Yes, there is indeed a possibility for you to lose weight during the 3-day cleanse if it’s followed right. This includes having a calorie deficit, avoiding processed foods, and consuming healthy foods and beverages while staying hydrated throughout.

Any strict calorie restriction can cause weight loss, and this detox diet can even improve metabolic health. The 3-day cleanse can help prevent weight gain by promoting healthy habits , however, it isn’t a long-term solution as people often end up gaining the weight back as fast as they lose it [9]. This will happen once you end your cleanse and revert back to old unhealthy habits. Hence why, it is necessary to see the 3-day cleanse as a stepping stone to forming a better diet for your lifestyle and eating healthy in general, rather than just an immediate solution.

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What Are the Side Effects of Cleansing Diets?

This is a short-term, restrictive detox diet, and so it comes with its share of side effects that you should take note of before trying it out:

• It can possibly affect your hormonal balance.
• It can lead to fat storage instead of fat burning eventually.
• Calorie restriction can leave the body feeling weak, and also cause low-energy and irregular blood sugar levels [10].
• Dizziness, hunger, and muscle aches.
• As this is a severe diet, it is not recommended for pregnant women, diabetic individuals, or those suffering from any eating disorders. Please ensure that you consult a doctor before attempting any dietary strategies.
• Prevents you from doing physically intense activities.

See also: The No Added Sugar Diet: What Is It and Who Is It For?

Can You Exercise During the Cleanse?

Since your calorie intake is low during the 3-day cleanse, it is best to stick with low-intensity exercises during this period of time. Walking, stretching, or yoga would be ideal to keep the body engaged.

We recommend:

Wall Pilates Workout For Beginners: 5 Simple Exercises To Try

10 Easy Yoga Mat Workout to Build Strength

Final Thoughts

A 3-day cleanse requires commitment, so we hope this article gave you sufficient insights on whether this detox diet is the right fit for you. For a body detox to eliminate toxins, this short-term solution is worth trying. But remember to consult with your doctor on anything that can have a strong effect on your body, before attempting to reap its health benefits. If you would like more ideas and tips on how to lead a fitter and healthier life, check out the JustFit app!