The right kind of cleanse is really a program of not just eating, but also changes in the other areas of your life. And, you can use it as a platform to set up permanent lifestyle changes that will lead to weight loss. You will be shocked when you realize how much total detoxing and cleansing you get, by attending this program.
The Principles Behind a Cleanse
The recommendations, results and safety of cleanses vary. Extreme cleanses, such as the Master Cleanse, which has you subsist on lemon juice, maple syrup and cayenne pepper for 10 days, can leave you weak and nauseous. You may lose weight in the short term, but are likely to gain back all the weight you lost shortly after returning to your old habits.
Other cleanses claim that their marketed blend of supplements and dietary protocols will leave you feeling lighter and refreshed. But supplements aren’t regulated by the Food and Drug Administration, and the menus in these cleanses are usually simply extremely low-calorie diets that are not sustainable in the long run.
Some cleanses that are based on whole foods, though, can help you jump start a long-term, weight loss program. They teach you how to steer clear of processed foods, added sugar, refined grains and saturated fats to help you focus on nutrient-dense foods such as vegetables, fresh fruit, whole grains and lean protein.
These diets support the cleansing organs already present within your body, including the liver, kidneys and lymphatic system. A whole-food cleanse helps your energy, and helps provide clearer skin and less bloating, because you’ve eliminated excess calories and sodium and enhanced your nutrient intake.
What to Eat on a Whole Foods Weight-Loss Cleanse
Shop the perimeter of the grocery store to buy foods you can eat on a healthy cleanse for weight loss. Choose plain fresh and frozen vegetables; focus on green, watery vegetables such as kale, spinach, broccoli, fennel, asparagus, green beans and bell peppers. Pick up colorful fruits such as citrus, berries and melons.
Raw nuts and seeds provide healthy fats and protein. Dried beans and legumes, such as lentils and chickpeas, provide protein and phytonutrients. Brown rice, quinoa, teff and millet are whole grains that you can find in the bulk bins at health-food stores and in some grocery chains. The fiber in the whole grains and produce will help keep you full and helps regulate your digestive tract.
Whether you choose to include dairy, eggs and animal protein, is up to you, but if you do, look for pasture-raised products. If you do decide to abstain from animal-derived foods, seek calcium from fortified milk alternatives and speak with a dietitian about the possible need for a vitamin B-12 supplement.
Eating these whole foods and not eating sugary treats, fried foods and processed snacks may be enough to reduce your caloric intake to prompt weight loss. In some cases, you may need to monitor portion sizes so that you are able to maintain a low-calorie regimen that helps you create a calorie deficit and lose weight.
Exercise on a Whole-Foods Cleanse
A cleanse to lose weight should include exercise — especially if you don’t already have an exercise routine. Aim to get at least the 150 minutes of moderate-intensity cardio work per week that’s recommended for good health; increase the duration to 250 minutes per week to lose significant weight, says the American College of Sports Medicine.
If you train far more than this on a regular basis and you feel that it’s leading to fatigue and staleness, consider moderating your effort to give your body a break.
Exercise helps relieve stress, but chronic over training can contribute to stress. A review published in the Journal of Novel Physiotherapies explained that too much exercise and the pressure to perform can lead to chronic fatigue and burnout.
Over training syndrome may affect elite athletes, but it can be an issue for anyone who feels compelled to work out — regardless of how they’re feeling that day. If you fail to recover between sessions or if you don’t give yourself days off and you notice excessive fatigue, diminished performance and sleep disturbances, you may be over training.
Good forms of exercise during a cleanse for weight loss include walking in nature, rebounding on a mini trampoline, yoga and light weight training to maintain lean muscle mass. Stay away from any cleanse regimen that discourages all exercise; it’s advocating unhealthy behaviors and severe calorie restriction that doesn’t serve you in the long run.
Movement actually works your natural cleansing systems. You stimulate the colon, you purge the pores with sweat, you breathe deeply through the lungs and you assist the lymphatic system in processing waste.
Feel Better With a Weight-Loss Cleanse
Abstaining from sugar, refined grains and preservative- and chemical-laden foods can help you feel better, according to alternative-medicine practitioner, Dr. Mark Hyman, on his website. He recommends that along with eating whole, unprocessed foods to cleanse that you also engage in practices that nurture you.
Sleep 7 to 8 hours every night and indulge in a little pampering and self love. Avoiding tobacco, alcohol and caffeine helps reset your system. Drink adequate amounts of water. Registered dietitian Joy Bauer suggests that you have at least two 8-ounce glasses within 30 minutes of lunch and dinner, and additional water throughout the day. Herbal or green tea also fits in with a weight-loss cleanse.
5 Day Cleanse To Lose 10 Pounds: What Is The Military Diet? The Military Diet Plan
Below is a sample meal plan you can follow. Whether you want to lose 10 pounds in 2 weeks or under a week, this diet will surely work for you.
Be sure to consult your doctor before making major diet changes, especially if you have pre-existing conditions such as diabetes, heart disease, and so forth
First Day
Here, you are supposed to take not more than 1,400 calories for the whole day. Only eat the following:
Breakfast
- A half slice of grapefruit
- A slice of whole-grain bread
- Two tablespoons of salt-free and sugar-free peanut butter
- A cup of caffeinated tea or coffee
Lunch
- A half-cup of tuna
- A slice of whole-grain bread
- A cup of caffeinated tea or coffee
Dinner
- Three ounces of meat, it could be pork or any other type
- A cup full of green beans
- A banana
- One medium-sized apple
- A cup of vanilla-spiced ice cream
Second Day
Here, the daily calorie intake allowance drops to 1,200 per day. Here is what you should strictly take:
Breakfast
- An egg
- A slice of whole-grain bread
- A half piece of a banana
Lunch
- A hard-boiled egg
- A cup of fresh cottage cheese
- 5 saltine crackers
Dinner
- 2 hot dogs with no buns
- A cup of freshly chopped broccoli
- A half-cup of baby carrots
- A half piece of a banana
- A cup of vanilla-spiced ice cream
Third Day
On the last day, you are supposed to take no more than 1,100 calories. Here is how your meals should be structured:
Breakfast
- 5 saltine crackers
- A slice of fresh cheddar cheese
- One medium-sized apple
Lunch
- A hard-boiled egg
- A slice of whole-grain bread
Dinner
- A cup of tuna
- A half piece of a banana
- A cup of vanilla-spiced ice cream
Experts Think About Liquid Cleanses for Weight Loss
There was a time when juice was considered a kids’ drink — and not a very healthy one, at that. That was before companies like BluePrint and Pressed Juicery made cold-pressed a household term. On a juice cleanse, only the extract squeezed from fruits and vegetables is consumed for anywhere from one day to two weeks. Many come prepackaged and delivered to your doorstep, sold by companies that claim that juice provides all the nutrition you need while keeping your digestive system from being taxed.
While one study published in June 2014 in the journal Preventative Nutrition and Food Science found that fresh juices did contain even higher amounts of the immune-boosting antioxidant vitamin C than blended drinks made with the whole fruits, in most other nutritional categories, juices fall short.
“A lot of times, juices will propose to have a lot of vitamins or minerals in them,” says Gans. “But it’s not enough to sustain an individual long term. Most of them lack in protein, fiber, fat, and calories.” Those are all nutrients that trigger satiety, and therefore help prevent overeating and weight gain. “It is extremely difficult for the average person to meet his or her nutritional needs in less than 1,200 calories a day,” Gans continues. “Most juice cleanses are 800 calories or fewer.”
Additionally, even juices without added sugar tend to be high on the glycemic index, which means your blood glucose levels will spike and then fall dramatically after consuming them, particularly without other food in your stomach to blunt this effect. That can lead to hunger and fatigue. Also, says Gans, “If you’re on them too long, you’ll be missing out on important nutrients, which can put you at risk for malnutrition.
Smoothie- or soup-based cleanses, which often incorporate more protein and fiber from whole blended fruits, nuts or nut butter, or protein powder, are a somewhat better option than juice only, but again, Gans says, they’re not “a sustainable way to eat for any length of time.”
Other popular liquid cleanses use brewed tea, apple cider vinegar, or lemon water as their main supposed detoxifying ingredient. And while some research, such as one study published in the journal Bioscience, Biotechnology, and Biochemistry, has linked those foods to potential health benefits, none is a magic bullet on its own. In fact, pros say, there’s only one liquid you really need to flush toxins out of your system: water.
The Takeaway
It’s possible to do a cleanse safely if you follow the guidelines recommended by experts — but keep in mind that a few days of bottled beverages isn’t going to magically cure your health issues or make you 10 pounds lighter.
First, pick a reasonable timeframe for your cleanse — no more than three days. Make sure you’re hydrating properly throughout the duration of it, and eat if you feel faint or nauseous. Beware any plan that restricts major food groups or promotes a singular food. It’s a good idea to get your physician’s approval as well, says Jones.
A healthier way to think about resetting yourself in the New Year is to lose the restrictive mindset and instead focus on foods you can add to your diet for their nutritional benefits, says Zeitlin. Incorporating fresh veggies, like Brussels sprouts, broccoli, and spinach, into your diet has proven benefits to help your body run properly — including ridding itself of waste products.