In this post, we will be going to share 5-week detox plan and this will help you in losing weight.
Week 1: Natural Food
What is processed food?
This term includes any food that has been altered from its natural state to have a longer shelf life and richer taste, to optimize ease of consumption. These “alterations” are surely achieved by means of chemistry, loads of sugar and salt, various preservatives and flavoring agents.
Natural Products
Proteins:
- Fresh or frozen fish and seafood: trout, salmon, salmon, tuna, white fish, seafood.
- Fresh or frozen meat: chicken and turkey leg quarter and breast, lean red meats.
- Dairy products: farmer cheese, kefir, sour milk, Ryazhenka (fermented baked milk), natural yogurt —up to 3-5% fat.
- Eggs: hen, quail.
- Cheeses: low-fat soft cheeses, Feta, Mozzarella, Ricotta.
- Plant-based proteins: beans, peas, lentils, chickpeas, mung bean, quinoa, nuts, and seeds, soy products, sprouts.
Healthy fats:
- Olive oil: first (cold) press.
- Veggie oils: flaxseed, sesame, sunflower, not refined.
- Fat fish: salmon, char, herring, mackerel.
- Seeds and nuts: almonds, walnuts, hazelnuts, pumpkin and sunflower seeds.
Slow acting carbs:
- Whole cereals: oat, buckwheat, barley, barley, quinoa, bulgur, corn.
- Whole-grain meal: whole wheat, wild wheat, spelled-wheat, coarse, oat and buckwheat flours.
- Rice: brown, wild, pink, white, whole-grain, and unpolished rice.
- Whole-grain flakes: the content includes wording “whole-grain” and cooking time is not less than 20 minutes.
- Whole wheat bread: the content includes the wording “made of whole grains”.
- Macaroni: buckwheat, durum wheat, whole grain.
Recipes:
Date-sweetened oats porridge
| Ingredients | Instructions |
| 300 grams chickpeas | Cook chickpeas for the required 6me indicated on the packaging on low or medium heat, in a blender combine cooked chickpeas with no liquid, garlic, cumin, salt, olive oil. |
| 1 clove garlic crushed | Blend on low speed un6l smooth. |
| 2 teaspoons ground cumin | Serve with sliced carrots, cucumbers or celery. |
| ½ teaspoon salt | |
| 1 tablespoon olive oil |
Buckwheat porridge
| Ingredients | Instructions |
| ½ cup roasted buckwheat (kasha or groats ) | Combine the buckwheat, chia, milk, muscatels, vanilla, and cinnamon into a bowl. |
| 2 tablespoons chia seed or flaxseed | Sit overnight in the fridge to allow seeds to soften. |
| 1 cup your choice milk ( almond, coconut, dairy, rice, soy, seed) | Add 1 grated pear and cook over low heat for 5 minutes un(l thick and creamy. Add more water or milk if needed. |
| 1 cup of water | Serve in bowls topped with 2 figs. |
| 1 teaspoon vanilla pinch cinnamon | |
| 1 pear – grated small handful large raisins |
Zucchini Beef Skillet
| Ingredients | Instructions |
| 1lb ground beef | Saute onion and pepper. |
| 1 chopped onion | |
| 1⁄2 chopped pepper | Add ground beef and brown. |
| 1 1⁄2 teaspoons salt | |
| 1⁄4 teaspoon pepper | Add remaining ingredients, cover, and simmer 15 minutes or un2l veggies are tender. |
| 1 teaspoon chili powder | |
| 3 cups sliced zucchini | |
| 1 tomato | |
| 1⁄2 cup water |
Week 2: Zero Sugar
During the week gradually cut sugar consumption to 0 (both in pure form and in the content of products, including fruits)
The main nutrition target is to refuse sugar as the key refined product in order to clean your taste buds and give you the possibility once again of experiencing the taste of natural food.
The only possibility to clean out sensors is to eat “plain” healthy food. In a few weeks, you will decide on how much sugar you may consume, if consume it at all.
Steps to reduce sugar
- Stop buying sugar now
- Take your sugar bowl off the dining table
- Lower your sugar level in drinks slowly to complete elimination
- Track the usage of slow carbohydrates – they should definitely, be presented in your daily diet from the first meal
- Track the usage of protein at each meal
- Do not skip meals!
- Be sure to eat slow carbohydrates (cereals, vegetables)
- Get enough sleep
Recipes:
Blueberry and green tea smoothie
| Ingredients | Instructions |
| 3⁄4 cup water | Bring water to a boil and pour over tea bags. |
| 2green tea bags (brew them in water) | Steep 4 minutes. |
| 2cups blueberries, fresh or frozen |
Squeeze and remove tea bags and discard |
| 3 ice cubes | If using fresh blueberries, place in the freezer overnight. |
| 12 ounces non-fat vanilla yogurt | Place tea, blueberries, ice, yogurt, almonds, and flaxseed in the blender. |
| 2tablespoons almonds, whole dry-roasted, unsalted (about 20) | Process until smooth. |
| 2tablespoons flax seeds, ground |
Whole-wheat sugarfree banana pancakes
| Ingredients | Instructions |
| 2 very ripe bananas | Mix bananas, eggs, flour, salt, milk, and baking soda. Blend to a smooth mix. |
| 2 eggs | Coat a non-stick pan with oil. |
| ½ cup of whole-wheat flour | Add four tablespoons of pancake mix and cook over medium heat until it’s brown on one side. Flip and cook similarly on the other side. |
| ¼ teaspoon of salt | Repeat with the rest of the mixture. |
| ¼ cup of almond milk | Serve with the fresh fruit and drizzle with a small amount of honey if you wish. |
| ½ teaspoon of baking soda | |
| 1 cup of fresh fruit, cubed (I used pineapple) |
Vegan Brown Rice Pudding
| Ingredients | Instructions |
| 2 cups of water | In a medium saucepan, place the water, and bring to a boil. Add the rice, cover, reduce the heat to low, and simmer for 35 minutes or un4l all of the water has been absorbed. |
| 1 cup brown rice, rinsed | Add the remaining ingredients, s4r well to combine, and con4nue to cook the mixture over low heat un4l all of the liquid has been absorbed. |
| 1 1⁄4 cups non-dairy milk subs4tute | Transfer the mixture to a bowl and place the pudding in the refrigerator to chill. |
| 10 raisins | Top individual servings with a little additional cinnamon before serving, if desired. |
| 2 tablespoons maple syrup | |
| 1 teaspoon vanilla | |
| ½ teaspoon cinnamon | |
| 1⁄4 teaspoon ground ginger | |
| 1⁄8 teaspoon ground nutmeg |
Week 3: No Milk
The aim of the week is to completely eliminate all dairy products: milk, cheese, yogurt, cottage cheese, and others.
Why no milk?
The benefits of milk and dairy products are potassium wealth, which is important in high blood pressure prevention. Furthermore, dairy products contain a lot of calcium that is essential for bones health.
But the truth is that milk and dairy are not the only sources of the above mentioned useful substances. Many vegetables also include a lot of potassium.
There is an opinion that milk for adults is not an overly healthy product but a harmful one because we have no ferments for its digestion.
Our program recommends excluding dairy products temporarily. Try to live without dairy for several weeks and check your own results and see how you feel.
Recipes:
Berry Breakfast Parfait
| Ingredients | Instructions |
| 3/4 cup (175ml) plain or vanilla non-dairy yogurt, divided in 3 | Layer a glass beginning with yogurt, cereal, yogurt, sliced strawberries, yogurt, blueberries. |
| 2 tablespoon (28 ml) Holy Crap brand cereal or your choice | Garnish as desired. |
| 1/4 cup (60 ml) sliced strawberries | To eat, stir to mix cereal with yogurt, wait 5 minutes for cereal to soften and enjoy. |
| 1/4 cup (60 ml) blueberries |
Rich & Nourishing, DairyFree Smoothie
| Ingredients | Instructions |
| A handful of frozen berries, preferably local or organic, since berries are covered in pesticides. It’s the ugly truth. | |
| One sliced banana | Blend in a blender and serve! |
| One cup of coconut milk, coconut yogurt (like this brand) or make your own coconut kefir | |
| 1/4 c of olive oil, flaxseed oil or 1/2 of an avocado (for fat!) | |
| 1 cup of calcium-fortified orange juice | |
| optional add-ins: ground flax seed, a handful of fresh organic spinach |
Carrot Fritters
| Ingredients | Instructions |
| 1.5 cup grated carrot | Fry crushed garlic, chopped chili, cumin seeds, and ground coriander in a lie)le oil un0l aromatic. |
| 1 onion, diced | Combine onion and spice mix with carrot, flour, and coriander. Add water and mix well. |
| 3 cloves garlic | Add salt to taste. |
| 1 green chili | Shape into pa@es and cook on the stovetop with a li)le oil, or use a sandwich press to cook without oil. |
| 2 teaspoon cumin seeds | Serve with hummus or your favorite dip. |
| 2 teaspoon ground coriander | |
| 1/2 cup chopped fresh coriander | |
| 1 cup besan (chickpea) flour | |
| 2/3 cup water | |
| 1/2 teaspoon salt |
Week 4: Gluten Free
This week’s challenge is to exclude products containing gluten and to simplify your digestion process even more.
What is gluten?
It is an organic compound (a type of protein) contained in many grains (wheat, rye, barley, oats), that enables you to bake more beautifully and bolder as it increases the elasticity and firmness of the dough.
Many doctors say that a “temporary break” form gluten products give a great “purifying” effect, even if there is nothing wrong with the tolerance of this component.
Why no gluten?
Because gluten is a sticky substance mainly found in wheat and grains. When we exclude products made of them we definitely find ourselves feeling lighter, as a matter of fact, we eliminate a lot of commonly used carbohydrate products. You just need to choose gluten-free cereals or flour – there are quite a few of them!
Recipes:
Avocado Caprese
| Ingredients | Instructions |
| 2 large red or yellow tomatoes (heirloom varie1es if available) | Slice tomatoes into 1/4-inch rounds and divide among 4 plates. Place 1 basil leaf atop each piece of tomato. |
| 1 large avocado, ripe but not too soft | Sprinkle tomatoes and basil with 1 1/2 tablespoon of vinegar per plate. |
| 20 large basil leaves | Slice avocado into 1/4-inch slices and place slices on top of each tomato round. |
| 6 tablespoon balsamic vinegar (dark for red tomatoes, white for yellow ones) | Sprinkle all with salt and pepper. |
| freshly milled coarse sea salt and black pepper to taste |
Green Smoothie
| Ingredients | Instructions |
| 1 small piece fresh ginger, peeled and sliced | Wash and prepare all fresh produce ingredients. |
| 4 celery sticks, sliced | |
| 1 cucumber | Place everything in a blender, and blend un0l smooth. |
| 1 large apple, Granny Smith | |
| 1 lemon, juice | Best when drinking within the hour. |
| 1 lime, juice | |
| 1 cup spinach | |
| 1 small handful parsley | |
| filtered water to blend |
Steamed Veggies with Garlic & Italian Herbs
| Ingredients | Instructions |
| 2 cup broccoli florets | Peel a carrot and cut diagonally. |
| 1 small carrot | Steam the broccoli florets and carrot un8l tender-crisp. Set aside. |
| 3/4 cup button mushroom | Mince garlic. Set aside. |
| 4 garlic cloves | In a pan heat a little oil, and saute garlic un8l light brown. Add mushroom, and saute for 1 minute. |
| salt and pepper | Add the broccoli florets and carrots. |
| Italian seasoning (basil, oregano, marjoram) | Season to taste with salt, pepper, and Italian seasoning. |
| Enjoy by itself, or serve with bread, rice, pasta, or mashed potato. |
Week 5: Vegetarian Week
This week is aimed at helping you to shake your body up by refusing the most common and used source of protein, and more specifically — animal protein
Why Vegetarian Week?
After the completion of the 5th week, you won’t have to follow these rules anymore until the end of this week. 5 Week Task
Why is it important?
Meat is very hard food to digest. We often digest it for 3 or sometimes even 4 hours. If you eat too much at one setting, the denser parts won’t even be absorbed, creating a loss of gravity and releasing toxins.
Recipes:
Breakfast Bulgur Porridge
| Ingredients | Instructions |
| 0,5 cup non-dairy milk (almond, coconut), 1,5 cup water | In a medium saucepan, combine milk, bulgur, raisins, salt, and water; bring to a boil. Reduce heat to medium, and simmer, s4rring occasionally, un4l bulgur is tender and the mixture is the consistency of oatmeal, 10 to 15 minutes. |
| 1/2 cup medium-grind bulgur | |
| 1/4 cup raisins | Divide between 2 bowls; sprinkle with cinnamon. Serve porridge warm with strawberries, if using, and milk to taste. |
| 1/4 teaspoon salt | |
| Sliced fresh strawberries, for serving (optional) |
Cardamom Quinoa Porridge
| Ingredients | Instructions |
| 1/2 cup rinsed quinoa | In a saucepan, bring quinoa, 3/4 cup almond milk, water, vanilla, salt, and cardamom to a boil. Reduce heat and simmer, covered, until liquid is absorbed, 15 minutes. |
| 1 3/4 cups unsweetened almond milk, divided | Remove from heat and let rest 5 minutes, then fluff with a fork. |
| 1/2 cup water | |
| 1/2 teaspoon vanilla extract | For each serving, top 1/2 cup quinoa with 1/2 cup almond milk, 1/2 sliced pear, and 2 tablespoons almonds. |
| 1/4 teaspoon coarse salt | |
| 1/4 teaspoon ground cardamom | |
| 1 sliced pear, divided and 10 almonds |
