7-Day Detox Diet

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7-day detox plans come in all shapes and sizes, from just drinking extra water to severe regimens like the keto diet. Celebrities and influencers have transformed 7-day detox regimens into one of the ‘quick fix’ diets that work quickly to lose weight. However, detoxing is not an easy option and will not be suitable for everyone, as these diet regimens differ from many others available. Popular weight loss methods, such as intermittent fasting and diets like 5:2 and 16:8, include timed eating and calorie counting, whereas detox diet plans involve a complete change in the way you absorb nutrition.

If you’re thinking about trying a 7-day detox plan, it’s critical that you understand how they operate and how to follow them correctly. “A lot of people refer to detoxing in the same way that they refer to crash dieting,” dietitian Kim Pearson explains. A week-long detox or cleanse will not undo weeks, months, or even years of bad living. If we are healthy, our bodies’ detoxification systems function properly and carry out their functions on a daily basis, whether we are ‘detoxing’ or not.” If you want to know how to use a 7-day detox to kickstart your health journey, we’ve done the research, so you don’t have to…

What is the 7-day detox plan?

A 7-day detox diet is simply a “clean eating” program that entails eating significantly more fresh fruits and vegetables to help “cleanse” the body of toxins.

Toxins can come from both our surroundings and what we eat. Claire, Bio Kult’s nutritional counselor, explains: “We are constantly bombarded with environmental toxins: paint and cleaning chemicals in the home, Wi-Fi radiation, traffic pollution, and pesticides from fields, to name a few.”

Toxins can also enter the body through artificial sweeteners, food additives, alcohol, smoking, medications, and even the chemicals we apply to our skin and hair. Not only do our bodies have to deal with toxins from the outside world, but we also manufacture our own toxins, such as urea, carbon dioxide, and lactic acid, which must be expelled from the body. In addition to these, some less desirable bacteria that may live in our digestive tract can also produce toxins that could cross the intestinal lining and enter the bloodstream.

When it comes to detoxing, most people prioritize a liver cleanse, but Claire adds, “The liver alone cannot fulfill its detoxification role unless many other systems, namely the bowels, kidneys, lymph, and skin, are also working effectively.” This is where the 7-day detox plan comes in, as it works in stages to clear out—or ‘detoxify”—these other systems.

How does the 7-day detox plan work?

A detox plan promotes the three stages of natural detoxification in the body.

Phase 1: Enzymes protect cells by breaking down poisons into smaller, water-soluble particles.

Phase 2: molecules from phase one bind with other molecules, known as conjugates, to reduce their toxicity and make them more soluble for elimination.

Phase 3: Waste elimination into the kidneys for excretion in urine or into the liver for excretion via bile into the digestive tract and excretion via faeces.

These phases are aided by the inclusion of additional macronutrients, vitamins, minerals, and amino acids in your diet. Foods abundant in protein, B vitamins, vitamins E and C, magnesium, selenium, and zinc are some of the best to eat during a detox. According to nutritionist Kim Pearson, “There are two main ways you can support your body’s natural detoxification processes.”

“First, make sure you’re getting enough dietary fibre, which promotes healthy waste elimination from the bowel.” If we consume a low-fibre diet and do not have frequent bowel movements, our bodies may reabsorb the filtered poisons. Eating a variety of organic vegetables is an excellent method to enhance your fibre intake.” Following a high-fibre diet outside of the detox can also help with this after the detox is finished. Second, drink plenty of water, which aids in waste disposal via the kidneys.

What can you eat as part of a 7-day detox plan?

Vegetables in large numbers are crucial in a detox plan since they provide plenty of fibre, vitamins C and E, magnesium, and zinc. These are especially important during the first phase of the detoxification process. Natural sulphur compounds are found in eggs, cruciferous vegetables, raw garlic, onions, leeks, and shallots. These chemicals aid in the second stage of detoxification.

Lentils and chickpeas are also very nutritious because they include a lot of protein, which is necessary for phase one of the detox. They’re also abundant in fibre and antioxidants, which are both necessary for all stages of detoxification.

Furthermore, fish, particularly salmon, is low in fat and high in protein, as well as high in B vitamins, selenium, and antioxidants, all of which are needed in phase 1.

Wholemeal breads are another fantastic food to add to your detox regimen. Wholemeal grains are high in fibre, B vitamins, iron, magnesium, and selenium, and will not only keep you feeling full but also make you more likely to stick to the detox.

“A great lifestyle hack is to substitute a superfood smoothie or veggie juice for breakfast every day,” says Dr. Simone Laubscher, creator of Rejuv Wellness. “This gives your system a chance to do a mini-cleanse each morning and bombard your cells with extra nutrition.”

To go that one step further, we have also found an excellent 7-day detox plan example for you to try out! I know we’re amazing. You can thank us later.

7-Day Detox Plan Example

Day 1


1 portion of fresh fruit (vary throughout the week between apples, pear, mango, grapes, pineapple, and grapefruit)

2 slices of wholemeal toast with low-fat cottage cheese

A carton of low-fat live yoghurt

A small glass of skimmed milk

A cup of herbal tea or water


1 kiwi fruit

Mixed raw vegetable salad (a bed of iceberg lettuce, filled with grated carrot, celeriac, and beetroot, with a squeeze of lemon juice and a drizzle of olive oil)

Steam vegetables, sprinkled with a chopped clove of garlic and a drizzle of olive oil

Herbal tea or water


Omelette with steamed vegetables (for example broccoli, cabbage, brussels sprouts, and cauliflower)


Day 2


Green smoothie (including kiwi, spinach, grapes watercress, milled mixed seeds and low-fat natural bio yoghurt)


1 large mango

Mixed salad, including watercress, fresh mint, spring onions, tomato, red and yellow capsicums, baby spinach, and beansprouts, drizzled with lemon juice and olive oil.

1 large jacket potato with low-fat fromage frais whipped with chopped chives and a clove of garlic

Vegetable juice or water


Vegetable stew with onions and raw garlic


Day 3


As on day 1 or 2


Lentil and chickpea soup

Herbal tea or water


Cooked brown rice with steamed vegetables (including celery, leeks, carrots, tomato, spinach, broccoli, and shredded cabbage)

Day 4


As on day 1 or 2


1 apple and 1 pear

Raw vegetable salad (cauliflower and broccoli florets, carrot, spring onion, grated red cabbage, mange tout) tossed in olive oil and cider vinegar dressing, sprinkled with a teaspoon of raising and 3 chopped Brazil nuts

Large jacket potato filled with 75g steamed spinach chopped with 2 teaspoons of olive oil, clove of garlic and a generous grating of nutmeg

Herbal tea or water


Baked salmon with a side of spinach

Herbal tea or water

Day 5


As on day 1 or 2


1 banana

Mixed salad (shredded iceberg lettuce, tomato, olives, red capsicum, carrot, spring onions, cucumber, a clove of garlic, fennel and watercress) with a dressing of lemon juice, walnut oil and tarragon

1 large jacket potato with steamed French or runner beans and a dessertspoon of sunflower oil sprinkled with finely chopped onions

Herbal tea or water


1 pink grapefruit

2 poached free-range eggs

2 slices of wholemeal toast with a scrape of butter

Herbal tea or water

Day 6


Same as day 1 or 2


Mixed salad (watercress, baby spinach, mixed lettuce leaves, parsley, celery, garlic, chives, basil, tomato—with a dressing of 1/3 walnut oil, 1/3 olive oil, 1/3 cider vinegar and a teaspoon of Dijon mustard, sprinkled with sunflower seeds)

75g boiled potatoes with trout stuffed with finely chopped parsley, onion, tomato, and pine nuts, covered in thinly sliced lemon, and baked in foil with a little olive oil.


Lentil and vegetable salad (including butternut squash, red capsicum and broccoli florets), 2 tablespoons cooked brown rice (and a dressing made by combining 1 tablespoon sesame oil, 1 teaspoon fresh chopped ginger, 1 teaspoon sesame seeds and 1 teaspoon light low-salt soy sauce

Herbal tea or water

Day 7


Same as day 1 or 2


Cucumber and prawn stir fry (or with avocado if vegetarian)

Water or herbal tea


Quinoa and butternut squash salad

Herbal tea or water

And remember, naturally, the quantity of calories you consume on a detox plan will be significantly below the recommended 2000 (for women) and 2500 (for men). So, if you want to exercise during the detox, make sure it’s low-intensity exercise.

There are a variety of snacks that can be included in the diet for an added energy boost throughout the day. These juice recipes should be useful:

Blue Passion:

This juice is guaranteed to chase away the blues and make your skin glow.

In a blender, whizz together 100g (4 oz) of blueberries, 3 passionfruits, 1 medium cantaloupe melon, and 1 mango.

Scarborough Fair:

This calming juice nourishes the body, mind, and spirit.

Blend together 4 carrots, 3 sticks of celery, a handful of parsley, 6 sage leaves, 2 tsp. rosemary leaves removed from the stalk, and a small sprig of thyme.


This vitality juice builds healthier blood and provides essential ingredients for cell protection. Blend 1 small beetroot with leaves, 3 carrots, and 2 apples.

So, there you have it! If you were looking for a 7-day detox diet to lose 10–17 pounds, this article could help you get there.

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