Personalised nutrition: Everyone uses food differently: One person can eat a large piece of cake after a heavy main course [...]
Whether on time for the summer holidays, after an extended Christmas feast or simply in between – detoxing is the trend. But how does a detoxification cure actually work? With this detox guide you are prepared for it.
Detoxification cure: Instructions for a detox day
Before you start your purification cure, you should consider how long it should last. Then you can make all the necessary arrangements, create a create nutritional plan and buy the ingredients for it. This way you avoid having to go to the supermarket again in between and can resist delicious temptations more easily. If you only plan a detox day or up to three days of purification, the effort is comparatively small. A detox of 7 days requires a little more preparation. Regardless of the duration, a detox treatment is a good way to get harmful substances out of your body more quickly. This is not only good for your liver, intestines and other detoxification organs, but also leads to a general feeling of well-being.
The Detox Breakfast
Your purification cure begins immediately after waking up. Coffee fans unfortunately go away empty handed: From now on, tea ends up in the cup. Especially green tea is good for detox cures. It contains antioxidants and helps to stimulate your metabolism.
Those who don’t get warm with the green detox helper will opt for mild herbal tea such as camomile, fennel or peppermint tea. You should avoid sugar or sweetener. If you don’t like to drink your tea unsweetened, put a spoonful of honey in it.
The teacup is full – but what will be on the breakfast plate? You don’t need one if you follow these instructions for a detoxification cure. A fruit smoothie, for example made from delicious berries, is a good substitute for muesli, jam and egg. And you need that for the vitamin kick:
- 150 grams of fresh fruit
- 2 tablespoons of pomegranate seeds
- 5 tablespoons low-fat yoghurt
Little Tip: Put some peppermint leaves in the smoothie. These provide freshness and additionally support your body in detoxifying.
The Detox Lunch
Wheter you decide on a 3-day or a 7-day Detox cure – the main meal is always lunch. With a salad as a starter and a vegetable dish you provide your body with valuable nutrients and energy. Which ingredients you add to the salad is of course up to your personal taste preferences. The following detox miracles should not be missing in your salad bowl:
- Raw curly kale
- Pumpkin seeds
Restraint is required with the dressing. Fat-rich salad dressings are taboo for a detoxification cure. 3 tablespoons of olive oil and some lemon juice you can give your salad a fine aroma without endangering your Detox plan.
Now it’s time for your warm vegetable dish. How about a artichoke with light herb dip? Or a baked potato with sour cream filling is just as good.
The Detox Dinner
In the evening you let your detox day end with a strong vegetable broth. In the best case you simply prepare it yourself. In this way you save yourself the artificial flavours and other additives usually contained in ready-made soups. Is your stomach still growling? A light kale salad will help you get full. Alternatively, you can reach for a smoothie with kale.
Detoxing properly: Tips for the detoxification cure
Snacks are unnecessary
Whether your detoxification cure lasts 3 or 7 days – the right rhythm in taking meals is crucial. Your body will only be in top form when it is not busy digesting. There should be at least four hours between meals.
Your body needs no aids
From detox pills and detox drinks to detox powder – the detox market is booming. But not everything is good for the body. Your organism does not need expensive support. It can manage the detox on its own. There is only one thing it is happy about: a balanced and healthy diet.
The intestines have a say
The liver is the detoxification center of your body. But also the kidneys, the skin and especially the intestines are involved in the detoxification. To actively support the liver, your intestinal flora should be in balance.
- Siener, R: Säure-Basen-Haushalt und Ernährung (Ernährungs Umschau, 2011) (PDF)
- Klein, A.V. & Kiat, H. (2015) Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet. 28, 675– 686 doi: 10.1111/jhn.12286
- Entgiftungsdiäten – DGE
- Esche J., Krupp D, Mensink G., Remer T. (2018) Dietary Potential Renal Acid Load Is Positively Associated with Serum Uric Acid and Odds of Hyperuricemia in the German Adult Population, The Journal of Nutrition, 148, 49–55, https://doi.org/10.1093/jn/nxx003
- Chen CH. (2012) Activation and Detoxification Enzymes: Functions and Implications.