3-Day Detox Diet Plan – Just 5 Ingredients
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Looking for a simple 3-day detox diet plan to help you improve your skin, give you some clean energy, and lose some weight?
You’ve come to the right place. Your detox starts tomorrow!
First, check out our article on WHY you should detoxify your body.
Don’t put this off. There are always a million reasons not to do something.
You’ve made this commitment to yourself, so see it through!
There are only 5 foods included in this detox.
Yep, I said that right. Just 5 foods.
This is to give your body a much-needed break from some of the heavier foods that you eat from day to day, including grains, meats, and of course – processed foods and sugar.
We are by no means hating on grains or meat and claiming that they are bad for your regular diet. We’re simply stating that it’s good for the body to take a break from some of these heavier substances from time to time.
The 5 foods are:
- Blueberries for antioxidants and energy
- Greek yogurt (fat is okay, but must have 9g of sugar or less) for probiotic and gut help as well as protein
- Spinach for vitamin A and fiber
- Red onion for antioxidants and skin health
- Almonds for healthy fats and protein
This is important… You will be eating the same 3 meals for all 3 days of the detox. Sure, it seems repetitive, and upon first look, you may balk and think that it’s not enough food to keep you feeling full.
The body can actually live on much less than you think.
This is NOT some starvation diet.
We’re simply eating LESS and eating CLEANER to give the body a break from its usual grind.
The carbohydrate detox and low calories will help clean out your system and can jumpstart a great weight loss plan if that’s what you’re looking for!
If you feel yourself getting hungry, first try meditating. I don’t necessarily mean sitting cross-legged on the floor with your fingers up in the air…
I just mean chilling out and reflecting on why you are doing this.
Think about it… Am I hungry because my body is truly in crisis mode and won’t be able to function if I don’t get some heavy food in me?
Or am I just bored?
Mealtimes are the benchmark that people use to break up their days.
Coffee and or breakfast in the early morning… Lunch… 3 pm snack… Dinner…
That’s how we measure our days passing. So just take a few minutes to think about whether you’re truly hungry or whether you’re just bored.
Try chewing some gum or having the detox drinks that we have suggested at the bottom of this article. You can drink this 2-3x per day.
Oh and one more thing: you will also have to give up coffee during the 3-day detox.
Coffee is truly great for you! We have a whole article on its health benefits here. But the whole point of a detox is limiting the substances put into your body to give the body a chance to cleanse. So, unfortunately, this will mean a 3-day hiatus from coffee.
Never fear though, you can absolutely add it back into your diet after the detox is over! Try drinking green tea during your detox instead, including after taking tadalafil, if you really need the caffeine boost (we get it – we really do…).
Without further ado… Your detox meals are listed below! Make sure to read at the bottom about what you can drink during the detox as well.
Blueberry Spinach Protein Smoothie
- 1 cup fresh spinach
- 1/2 cup plain nonfat Greek yogurt (fat is okay, but it must have less than 9g of sugar per serving)
- 1 cup blueberries
- 1 1/2 cup water
Directions: Add all of the ingredients to a blender and blend until smooth.
You can also add ice to the smoothie to make it colder. You will want to add a little more water in that case.
For those of you that need a bigger breakfast to tie you over until lunch, you can also cook some egg whites with sodium-free seasoning (I recommend pepper, basil, thyme, and oregano).
Yogurt and Fruit Bowl
- 1 cup plain nonfat Greek yogurt (fat is okay, but it must have less than 9g of sugar per serving)
- 1 cup blueberries
- 1/4 cup almonds
Directions: Scoop the yogurt into a bowl and add the toppings.
You can also add cinnamon if you’d like! That’s one of my personal favorite toppings.
If you find still find yourself hungry after eating, you can make a small spinach salad as well. Use apple cider vinegar or red wine vinegar as dressing.
Sweet and Crunchy Spinach Salad
- 3 cups of fresh spinach
- 1 cup blueberries
- 1/4 cup almonds
- Sliced red onions (1/2 cup to 1 cup depending on preference)
- 1 tbsp balsamic vinegar, red wine vinegar, or apple cider vinegar
Directions: Toss salad in a large bowl with no more than 1 tbsp of vinegar.
Lemon Water Burst
- 12-16oz of water
- 1/2 lemon
- 1/2 lime
- 8 mint leaves
- 1/2 orange
This will give your body the pick me up it needs while helping to shuttle the toxins from your system. It will help minimize your headaches and improve your energy levels during the detox.
Other approved drinks: lemon water, other unsweetened tea besides green tea, herbal tea, apple cider vinegar water
Note that the apple cider vinegar water goes a LONG way towards curbing your appetite! To make, simply mix 1-2 tbsp of ACV into 8-10 ounces (or regular size glass) of water.
If you’re looking for a longer detox and to shed some excess weight quickly, our 21-Day Fat Loss Challenge is another great place to start!
Our clients lose an average of 10-21 pounds in 21 days and absolutely love it! But even better than the weight loss is the feedback we get from people about how the program has taught them how to change their eating habits and find a diet that truly works for them in the long-term.
We have over 1,000 people in our private support group going through the Challenge together, and every day they are sharing experiences, results, motivation, and lots of recipes!
The concepts that we teach will help you make the necessary changes in your diet and your lifestyle and how to keep them “beyond the diet.”
Click here to get started today!
Leave a comment below if you enjoyed this article or have any questions!
Should you exercise on this dexox diet?
Emily, it’s up to you. We don’t recommend anything too intense such as running or weight lifting during the detox. Light exercise such as yoga or walking would be great though! I personally do yoga while I am detoxing or fasting.
Could I increase the portions of the meals? I want to try this detox, but also do not want to skip my orange theory classes, which are intense workouts.
You can try it, but it’s best to cut exercise out completely while you are on a low-calorie detox to prevent lightheadedness and fatigue during workouts as well as binge eating after working out when your body is in recovery mode. This quick detox was not meant to be taken during times of intense exercise.
That’s great, Renee!
I think it would be helpful to add a shopping list so people know how much quantity to buy each ingredient