A detox can be a great way to eliminate toxins from your body, reaching a wide variety of health benefits. However, it can be difficult to understand the meaning of detox and how you can prepare to start one.
What is the meaning of detox?
To put it simply, a detox is the process of removing toxic and unhealthy substances for your body. Whilst there are products used for detox, they are not necessary, and a detox will look different for each individual. Our body has its own natural detoxification system, but we can aid its process.
It is much safer to take an approach to detoxing in a natural way rather than using a detox diet that can negatively affect your health. Detoxes that include fasting, a juice based diet or supplements, or laxatives are not the best method and can become unhealthy. They stop the body from getting actual food and there are many other ways for a detox to be done naturally.
What is a natural body detox?
A natural body detox is a way to rid the body of unhealthy toxins in a natural way. The body has it own process of detoxification and these simple few tips can help you to support the bodies natural process.
Adopt a healthier diet
There are various methods to changing your diet that can help you to naturally detox. If you limit your intake of sugary foods, this can help your body to naturally detoxify, keeping your body healthy. Eating foods that are also high in antioxidants is a great substitute for food and drink supplements that claim to do the same. Foods high in antioxidants are:
- Broccoli
- Spinach
- Carrots
- Potatoes
- Nuts
To ensure that your gut stays healthy, you can protect your body from harmful toxins. You need good bacteria in your gut as to not increase the bad bacteria. This can cause your immune system to weaken and affect your detoxification process. If you are also able to limit your sugary food, it is another great method to adopting a healthier diet.
Increase your exercise
If you increase your exercise, it can assist in the process of your body naturally detoxifying in areas such as the lungs, kidneys, immune system and intestines. Exercise can promote the flush of toxins from the body from sweat excreting them.
Increase your water intake
Water has a plethora of health benefits, from regulating body temperature to keeping your organs healthy, but it can also remove toxins. This is done through a means of urination and sweating. It keeps your liver and kidneys in good condition. If you struggle to manage your water intake, it may be easier to try lemon water detox. This is where water with lemon juice is used to aid our body in the process of removing toxins from the body. It is suggested that it can help your digestion and weight loss.
What are the benefits to a natural body detox?
It is always good to encourage a health diet. There are benefits that come with increasing your intake of fruit and vegetables as they increase your intake of vitamins and minerals naturally. This will encourage a healthy amount of weight loss. Detoxes, through supplements and juice based diets, can promote a quick weight loss, but this is not always sustainable and is not the healthiest way to lose weight.
Are there negatives to a body detox?
A body detox, when not done naturally, can be a restrictive process. It can limit the amount of the food that you need to consume on a daily basis and replaces them with supplements or other cleanses that reduce your calorie intake. If you already suffer from some health issues, a detox can cause issues with the functionality of your body. It can cause further problems and cause further health risks.
There is no scientific evidence that suggests a detox through the aid of supplements and juices are highly beneficial. There are many cons that are associated with a body detox. A study taken from Very Well Fit, suggests that actually a detox will lead to weight loss because they lead to a very low calorie intake, but when you resume your normal diet, it actually tends to lead to a weight gain. Therefore, detoxes are not a permanent solution for long term weight loss.
Stemming from these negatives, your body can suffer from reduced energy. If you are not having a healthy intake of calories, your energy levels are going to be significantly low. This can lead to extreme fatigue, which can cause fainting and weakness.
Lastly, if you are paying for a detox that includes the regular consumption of food supplements or juices, it can lead to a very expensive diet. It may be more financially sustainable for you to adopt a healthier diet instead, or if you are very keen to start a detox, perhaps go with a natural one.
What about a detox diet plan?
If you are new to detoxing, it might be worth creating a detox diet plan that can help you to ensure you are getting the right amount of calories and foods. Start with a week and adapt depending on your personal preferences. Before starting your detox diet plan, do some research on healthy recipes that can aid detoxing. This will make it easier for you to build a diet plan and fill it with recipes you're going to enjoy.
A diet plan can look something like this:
Monday
Breakfast
A fruit smoothie bowl, topped with fresh fruit and nuts/granola
Milk, water, or tea
Lunch
Protein and veg, such as brown rice, chicken and broccoli
Water, lemon water
Dinner
Soups, such as vegetable - ensure the salt content remains low
Cranberry juice, water, lemon water
Snacks
Fresh fruit, Yoghurts and Avocado
You can carry these methods onto other days and establish the best diet detox plan for you to establish a natural way of doing so. Incorporate as many different fruits and vegetables as you can and enjoy. Keep up the water intake and when you feel like it, add some lemon to your water for added benefits. Establishing a diet plan is a great way to ensure that you stay on track and it can encourage you to adopt healthier eating patterns for longer.
What about detox smoothies?
A detox smoothie is essentially a smoothie that incorporates the fruits and veg that are best for a natural detox. They are not essential, and you do not need a smoothie to naturally detox, but they are a great alternative if you are someone who typically struggles to keep on top of your fruit and veg intake. A single smoothie can include up to as many fruits and vegetables as you desire and they can be customised to suit your taste. It is possible to buy smoothies that have already been made, however, you can try making your own at home as to personally ensure they are made of pure fruit and veg.
Some of the most popular and beneficial ingredients to include in a detox smoothie are:
Coconut water or Ice
This stands for the liquid aspect of the smoothie. It can increase your intake of water and be a great aid to your hydration. Some will also use yoghurt. Coconut water is high in potassium and can be great for flushing excess water from the body, encouraging weight loss.
Pineapple
This tropical fruit is very high in vitamins and antioxidants. It is great for boosting your immune system and aiding digestion. They are low in calorie and one cup of pineapple can provide you with 131% of the recommended dietary intake on a daily average.
Spinach
Spinach is high in antioxidants which are a great contribution to a natural detox. Spinach also has other health benefits such as proposed promotion of healthy hair, regulation of skin cell regeneration, reduced blood pressure and improved eye health.
Chia Seeds
Chia seeds have multiple health benefits, such as giving a boost to your digestion and improving bowel movements. They aid protein intake, promote good bone health, blood sugar and weight loss. This makes them a great ingredient to incorporate into your detox smoothies.
Kale
Kale contains a lot of health benefits and is a great contribution to any detox smoothie. Kale contains fibre, antioxidants, calcium, vitamin C and iron. It can also help to lower cholesterol and thus the risk of heart disease. Additionally, it can promote weight loss.
Banana
If you are adding kale into your smoothie, banana is a great ingredient that can help to tame the strong taste of it. Banana is a high fibre fruit and low in calorie.
Ginger
You might think that ginger is a strange ingredient for a detox smoothie, but it has great anti-inflammatory effects and lowers blood sugar levels. It also aids digestion and is thought to play a role in weight loss. Additionally, it is also thought that consuming ginger could reduce menstrual pain.
Lime
Healthline describes limes as a nutritional powerhouse. They are a good source of antioxidants, meaning that they defend your cells against free radicals, and in high volumes, free radicals can damage healthy cells. Limes can help to boost your immunity and they are high in vitamin C. If you suffer from kidney stones, limes can raise your levels of citrate, preventing the formation of minerals.
Green Apple
Green apples are lower in sugar than the red variety. They are high in Vitamin C, A and antioxidants. It is suggested that they aid improved vision. Green apples can also promote stronger joints and digestion. It can strengthen the immune system, whilst providing clear benefits for your skin.
Avocado
Just one half of an avocado can count towards one of your five a day. The hold a great array of vitamins, such as C, E and K. They are beneficial for gut health due to their high fibre content, which is essential for a healthy digestive system. Avocados have a high antioxidant content and promote healthy weight loss.
Is green tea detox?
Green tea is a type of tea made from camellia sinensis leaves and buds that haven't undergone a withering process. Originating from China, some people use green tea as a type of detox. It is used as a healthy way to flush toxins and increase your energy levels.
It is suggested that incorporating a few cups of green tea daily, can enhance your immune system, burn fat and you do not need to establish an unhealthy diet alongside it. The suggested benefits from green tea is:
- promotes hydration
- encourages weight loss
- rids the body of toxins in a healthy way
- doesn't stop you from establishing a healthy diet alongside its consumption
- healthy bioactive compounds
There are a few recorded negatives to green tea detox, which are as followed:
- headaches due to caffeine
- high caffeine intake
- stomach irritation
- sleep problems as a result of high caffeine
- heartburn
However, if you do decide to start a green tea detox, monitor your reaction to the green tea and evaluate how your body reacts to it. If you start to see negative side effects, stop your consumption of green tea.
Which method of detox is best?
Based upon research, the best method of detox is that of natural detox. Let your body naturally rid itself of unwanted toxins. You can aid this process with a healthier diet and eating fruits and vegetables that are high it vitamins, minerals and antioxidants. Juice and supplement assisted detoxes are associated with negative side effects, such as nausea, fatigue and they are not a necessary element for detoxing the body.
If you wanted to include drinks such as lemon water and green tea, then they are a great method to ensuring hydration, but be careful when considering your caffeine intake alongside the green tea. Alongside the detox, ensure that you are drinking fresh juice, water, smoothies or eating fresh fruit and vegetables. In addition, create a diet plan if you need to.
