Most of us equate a detox with deprivation—or worse. We think hunger, weird food, kale juice and colonics. We might feel better at the end, but is it really worth the pain and suffering? The thing is, you don’t have to suffer. There’s another kind of detox that’s all about fabulous, delicious food. It’s a new kind of detox that’s a giant jumpstart for your health and a reboot for your metabolism. It’s fun, easy to do and a direct route to feeling fabulous. It’s what I do with my patients, and you can do it in just 10 days.

Over the last 20 years, I’ve taken care of tens of thousands of patients who suffered from the harmful effects of the wrong foods: industrial, factory-made science projects, boatloads of sugar and flour—152 pounds of sugar and 146 pounds of flour per person per year, to be exact! It’s done more than make them struggle with weight and yo-yo diets. It’s completely derailed their health. Worse, they blame themselves for not being able to succeed at controlling their eating habits or cravings.

Millions of us, over half the population, suffer from FLC Syndrome. That’s when you Feel Like Crap. Sometimes it’s annoying little symptoms such as achy joints or muscles, brain fog, fatigue, headaches, allergies or gas, or more serious problems such as autoimmune diseases, migraines, asthma, acne, irritable bowel, reflux, arthritis or worse.

When I use the word “detox” I mean a scientifically designed medical detox from sugar, and all things that turn to sugar. The fun part is that it’s done simply by taking out the bad stuff and putting in the good stuff…lots of good stuff. Maybe I should call it The Feel Good with Good Stuff plan!

5 Reasons You Need to Detox

1. You have FLC Syndrome: Feel Like Crap.

You wake up feeling less than vital, vibrant, alive, joyful and full of energy. Even if you are thin but have symptoms of being toxic like fatigue, brain fog, achiness, digestive issues, allergies, headaches—really any symptoms at all—the detox can help heal you quickly. Most of us don’t connect what we’re eating to how we feel. In the 10-day “feel good with good stuff” plan—the program in my new book, The Blood Sugar Solution 10-Day Detox Diet—you will learn how you have put up with needless suffering. Feeling good is only a few days away.

2. You can’t lose weight and keep it off (you want to fit into your jeans).

The scientific establishment has convinced us that losing weight is just a matter of calories in/calories out, that it’s about energy balance, about eating less and exercising more. How’s that working out for you? Probably not so well! Problem is, the scientific establishment is different from the established science. The science says sugar and flour calories are WAY different. First, they trigger addiction and overeating. Second, they spike insulin and inflammation, which makes you store belly fat and blocks your ability to feel full. The verdict is in: Sugar calories are worse than whole food calories. Sugar spikes insulin and triggers inflammation, a double whammy guaranteed to mess up any attempt at long-term weight loss.

3. You can’t control your sugar and carb cravings (you may be suffering from food addiction).

The fact is that sugar and flour are biologically addictive. The science behind it is clear and conclusive. Yet we blame the fat person for being a lazy glutton, which leads to shame and guilt. I am here to tell you it’s not your fault. Your biology has been hijacked by the food industry. They have done a hostile takeover of your taste buds, brain chemistry, hormones and metabolism. More than 300 food industry insiders spilled the beans to Michael Moss in his book, Salt, Sugar and Fat, explaining they hire “craving experts” to create the “bliss point” of junk food to create “heavy users” and increase their “stomach share.” Sugar is the new nicotine. In fact, sugar is eight times more addictive than cocaine. If you are trying to use willpower to lose weight you will fail. You have to use science to unhook yourself from the addictive power of sugar, flour and hyper-processed, hyper-palatable food-like substances (or “non-food junk” as my friend Dr. Aviva Romm calls it).

4. You never have detoxed.

Most of us have never in our life taken 10 days to put nothing in our bodies but delicious, whole clean food. Just 10 days. Even if you think you are healthy and feel good, you may not realize that your normal state is not your optimal state. Think of it as a tune-up, a super-quick, super-easy way to supercharge your health.

5. You need a STAYCATION.

All of us stray from living in a way that supports our health: too little sleep, too little exercise, too much bad food, too much stress, not enough time for ourselves. The best way to reset your life is a 10-day detox. Simple, delicious foods. No toxins or drugs, by which I mean sugar, flour, processed foods, caffeine or alcohol. Self-nurturing practices: deep breathing, sleeping 7-8 hours a night, a little exercise, self-love. All this works to get your body and mind back to their original factory settings—and quickly!

5 Ways to Detox, Lose Weight & Feel Great

So now that you know why you need a detox, how do you do it without pain and suffering? How do you take a shortcut to feeling great? Here’s a little secret that the diet and food industry, the medical establishment and Big Pharma don’t want you to know: Most of us are only a few days away from health and happiness. Even if you have a really bad case of FLC Syndrome or even a chronic disease, food is the most powerful medicine on the planet to fix it.

1. Be a turkey (a cold one) and take a drug holiday.

There is no way to handle a true physiological addiction except to stop it completely. Addicts can’t have just one line of cocaine or just one drink. Go cold turkey. But you won’t have to white-knuckle it because if you follow “5 Ways to Detox” you will automatically reset your body’s neurotransmitters and hormones. Stop all forms of sugar, all flour products and all artificial sweeteners. They all cause increased cravings and slow metabolism, and lead to fat storage. This especially includes liquid sugar calories—a latte can have more sugar than a can of soda—that makes you eat more all day and drive storage of belly fat. Also get rid of anything with trans or hydrogenated fats and MSG (watch for hidden names). Ideally, for 10 days you avoid any foods that come in a box, package or can or have a label, and stick to real, whole, fresh food. And the best way to really detox is to give up all grains for 10 days. Give up all drugs, too. Caffeine and alcohol are the two biggest after sugar.

2. Power up the day with protein.

Protein, protein, protein at every meal, especially breakfast, is the key to balancing blood sugar and insulin and cutting cravings. Start the day with whole farm eggs or a protein shake. I recommend my Whole Food Protein Shake. Use nuts, seeds, eggs, fish, chicken or grass-fed meat for protein at every meal. A serving size is 4-6 ounces or the size of your palm.

3. Eat unlimited carbs (the right ones).

Yes, that’s right. Unlimited carbs. Did you know that vegetables are carbs? And you get to eat as much as you want. Unlimited refills! There is one catch. I only mean the non-starchy veggies such as greens, the broccoli family (including cauliflower, kale and collards), asparagus, green beans, mushrooms, onions, zucchini, tomatoes, fennel, eggplant, artichokes, peppers, etc. What’s out are potatoes, sweet potatoes, winter squash and beets—just for 10 days. Also skip grains and beans for 10 days. It supercharges the results so you lose weight and feel great.

4. Fight sugar with fat.

Fat is not a four-letter word. Fat doesn’t make you fat, sugar does. Fat makes you full, balances your blood sugar and is necessary for fueling your cells. Along with protein, have good fats at every meal and snack including nuts and seeds, which also contain protein, extra virgin olive oil, coconut butter, avocados and omega-3 fats from fish.

5. Use friend power, not willpower.

Extraordinary new research shows that obesity is contagious. You are more likely to be overweight if your friends are overweight than if your parents or siblings are overweight. But health is contagious too. In a large social experiment I did with my friend Rick Warren at Saddleback Church we got 15,000 people to lose 250,000 pounds in a year by doing the program together. They met in small groups, helped, loved and supported each other. And those who did it together lost twice as much weight and got twice as healthy. I call it the Love Diet! Every “body” needs a “buddy.” Find a friend or form a small group and do the detox together.

All of these ideas and more—plus a goof-proof, step-by-step plan of how to make them work for you—are in my new book. If you’re inspired to detox, end your food addiction and your sugar and carb cravings, and renew and reboot your health, check out my #1 bestselling book The Blood Sugar Solution 10-Day Detox Diet!. Plus get these great bonus gifts right away to jumpstart your program:

  • In the Kitchen with Dr. Mark Hyman – in this 3-part online video series, Dr. Hyman teaches you how to cook amazingly delicious healing foods quickly.
  • The Missing Ingredient Report – Why we get stuck and how we can sustain our weight loss goals
  • Dieting 101Guide – Dr. Hyman reviews the top 10 weight loss programs to share what works and what doesn’t and WHY?

Contents

50 Best Detox Waters for Fat Burning and Weight Loss

31

POMEGRANATE

Courtesy of Instagram/@healthyawa

Throw away that sugary pomegranate juice cocktail and try this sweet detox drink instead. This detox water has all of the vitamins and nutrients that the fruit can supply, without all of the excess sugar and sweeteners.

32

CARROT PERSIMMON

Courtesy of Instagram/@mimimisaki0809

Now here’s an orange drink worth downing by the bottle. Carrots are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis. Persimmons are rich in vitamins A, C and the antioxidant lycopene, an antioxidant which may reduce the risk of cancer.

33

RASPBERRY STRAWBERRY

Courtesy of Instagram/@daniellehartruns

Talk about your double dose of berries: both strawberries and raspberries are great sources of fiber. This detox elixir will keep your digestive system working smoothly, so drink up and be sure to eat the fruit when you’re done!

34

CRANBERRY LEMON

Courtesy of Instagram/@inner.vegan

Cranberries contain tons of fiber and also supply a hefty dose of vitamin C. According to the University of Maryland Medical Center, vitamin C is one of the most important antioxidants for removing damage-causing free radicals in your body and fighting against infectious diseases.

35

BLOOD ORANGE GRAPE MINT

Courtesy of Instagram/@todalovesfood

For such a sweet fruit, blood oranges are actually pretty low in the calorie department at only 70 calories per serving, and they contain fiber and potassium. Grapes are also a great addition to your detox water since they have a high water content to keep you extra hydrated throughout your day.

36

CRANBERRY PEACH BLUEBERRY

Courtesy of Instagram/@marieletard

Peaches are much more than just a sweet treat; they’re a nutritional powerhouse for warding off obesity and the health risks that go with it. According to a study from the Texas A&M University, peaches and other stone-fruits (like plums and nectarines) can lower your risk of excessive weight gain, diabetes, and cardiovascular disease.

37

APPLE CINNAMON

Courtesy of Instagram/@miahuatzin_

Who knew apple cinnamon could work as well in water as it does in oatmeal? It’s a good thing: Cinnamon balances blood sugar and wards off insulin spikes, which protects you from the munchies.

38

LEMON APPLE FIG

Courtesy of Instagram/@alicia.mrs.quinn

We all know that an apple a day keeps the doctor away, but what about figs? This exotic fruit is extremely high in fiber, a diet essential, and contains potassium to help lower blood pressure.

39

APPLE MANDARIN MINT CHIA

Courtesy of Instagram/@liannabannister

Don’t leave mandarin oranges to your aunt’s Waldorf Salad. Two Japanese studies showed that drinking mandarin orange juice reduced participants’ incidence of liver cancer. It’s theorized that’s due to oranges’ high level of carotenoids, the pigment that gives the fruit its color and functions as a potent antioxidant, mopping up free radicals and repairing DNA damage that can cause disease.

40

BANANA LEMON MANGO TOMATO

Courtesy of Instagram/@tanisaboco

It may look unlikely, but this is a brilliant combo: Bananas are a good source of prebiotic fiber, which helps feed good gut bacteria and improve digestion; lemon cleanses the body; mangoes are packed with vitamin C, and tomatoes have cancer-fighting antioxidants. Just don’t forget to snack on the slices.

41

STRAWBERRY PEAR BLUEBERRY KIWI

Courtesy of Instagram/@dan_manera

The tropical backdrop isn’t the only thing we love about this one: Aside from fat-burning berries and bloat-fighting kiwi, pears contain catechins, antioxidants that hinder the storage of belly fat!

42

MELON BLACKBERRY ROSEMARY

Courtesy of Instagram/@detoxwater

You’ll definitely want to guzzle down a bottle (or three) of this detox water: blackberries are known for their high antioxidant content, and melons promote a healthy digestive system through their high amounts of fiber. Rosemary is also a great source of antioxidants to keep your body on track to a healthier you.

43

WATERMELON LEMON

Courtesy of Instagram/@amyeleatherman

Here’s your new sports drink: Watermelon is rich in L-citrulline, an amino acid that helps move lactic acid out of muscles, reducing pain and fatigue. Lemon’s appetite-suppressing effects will prevent you from ordering that cheeseburger you think you deserve.

44

WATERMELON WITH ALOE VERA

Courtesy of Instagram/@amylinnyoga

One of the great weight-loss secrets, aloe vera juice has been a mainstay in Ayurvedic medicine for centuries. The juice can help balance your digestive system, which will lessen belly bloat and keep things, um, moving.

45

DOUBLE BERRY BASIL

Courtesy of Instagram/@detoxwater

Basil in your drink may seem odd at first, but it’s actually refreshingly tasty. But that’s not the only reason why this detox drink is on this list: basil is actually a known anti-inflammatory, which will get rid of all your bloating and discomfort in no time.

46

LEMON CUCUMBER MINT

Courtesy of Instagram/@detoxwater

Blast your muffin top away with this fruity elixir. The combination of lemon’s abundant vitamin content, cucumber’s high water retention, and mint’s digestion-promoting powers will flatten your belly and keep you satisfied.

47

THREE BERRY LEMON

Courtesy of Instagram/@detoxwater

You’ve heard of the Wonder Twins? This has the Wonder Quadruplets. As mentioned, the polyphenols in berries torch flab (and even stop its formation before it starts!), and the powerful amino acids in lemon detoxify the liver and speed wastes out of the body (the old-fashioned way).

48

PINEAPPLE

Courtesy of Instagram/@cheatclean_ec

They don’t get much simpler than this water, and we love that. We also love that it has the sweetness of a tropical cocktail at a fraction of the calories, and that pineapple is loaded with bromelain, an enzyme that quells inflammation throughout the body (i.e. bloat, flab, and aching muscles).

49

APPLE LEMON

Courtesy of Instagram/@gryphynrz

We’d happily sip from this antioxidant-packed pitcher. Apples are one of the best fat-burning fruits; leave the peels on and snack away once you’ve drained your glass.

50

CUCUMBER MINT GINGER CINNAMON

Courtesy of Instagram/@getfitwithjohanna

Ginger is definitely a detox ingredient you don’t want to skip. It’s a health powerhouse: it fights inflammation, treats chronic indigestion, and lowers blood sugar significantly, according to a 2015 study in the Iranian Journal of Pharmaceutical Research. It’s no wonder it hails as one of the healthiest spices on the planet.

Get the New Book!

Want to lose 10, 20, even 30 pounds—all without dieting?! Get your copy of Eat This, Not That: The Best (& Worst) Foods in America!, and learn how to indulge smarter and lose weight fast!

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Though somewhat controversial, cleansing diets are increasingly popular. Some cleansing diets may last only a few days, but Alejandro Junger, MD, author of “Clean: The Revolutionary Program to Restore the Body’s Natural Ability to Heal Itself,” recommends a 21-day cleansing program to eliminate toxins and restore the effectiveness of the body’s natural detoxification process.

Purpose

The body is designed to naturally eliminate toxins from food, medications, cleaning products and the environment. However, the toxicity present in our modern world may be more than the body can handle, says Patricia Fitzgerald, homeopathic doctor and wellness expert. In addition, Dr. Junger states that the detoxification process does not kick in until digestion is complete. When we eat foods that are difficult to digest, or eat too much or too often, the body cannot adequately cope with its toxic load.

Elimination Diet

Dr. Junger recommends switching to an elimination diet before beginning the 21-day cleansing diet. An elimination diet involves abstaining from foods that are unhealthy, difficult to digest or potentially allergenic. Foods that are prohibited on Dr. Junger’s elimination diet include wheat, dairy, sugar, processed foods, sugar, caffeine and alcohol. He also recommends eliminating common allergens such as peanuts, tomatoes, bell peppers, soy, strawberries and eggs. He states that even people who do not have diagnosed allergies to these foods may have adverse reactions to them and not he aware of it.

The duration of the elimination diet depends on the current state of your diet. If you consume high quantities of processed and fried foods, sugar and coffee, you may want to remain on the elimination diet for as long as three weeks before beginning the cleansing diet plan.

Clean Diet Plan

The 21-day cleansing diet consists of eating one solid meal a day, along with two liquid meals. Dr. Junger recommends having a smoothie or freshly made juice for breakfast, a solid meal for lunch and soup or a smoothie for dinner. He stresses the importance of eating a dinner that is easy to digest and leaving 12 hours between dinner and breakfast so that the body can fully enter into detoxification mode while you sleep. He recommends preparing your own juices and soups to avoid the high levels of sodium and other additives in packaged products. Specific meals are not required on the cleansing diet as long as you follow the basic guidelines and continue following the elimination diet.

Other Recommendations

Cleansing diets work best when performed in conjunction with other healthful practices, notes the University of Wisconsin Department of Family Medicine. These may include massage, meditation, gentle exercise, saunas, short sun baths, and adequate rest and hydration. Dr. Junger also recommends other optional practices, such as swallowing two tablespoons of olive oil before bed to keep internal systems lubricated and eating a clove of raw garlic daily in addition to any garlic you use in cooking.

Considerations

Scientific evidence supporting the effectiveness of cleansing diets is lacking, notes the University of Southern California. However, Dr. Junger’s program stresses the importance of a nutritionally based cleansing diet as opposed to detox diets that are based on fasting or eating one type of food exclusively. Consult a medical professional before making major changes to your diet, especially if you have a serious medical condition. Dr. Junger does not recommend a strict cleansing diet for anyone who is pregnant or breastfeed, suffering from insulin-dependent diabetes or advanced cancer, or taking a medication that requires a stable blood concentration.

Last Fall, I completed a 30-day detox. And boy was it frickin eye-opening, enlightening, and a true experience that has taught me so much about myself. Before you ask me “how to detox,” let me define what a detox is AND what mine was all about.

What is a detox?

Simply put, detox (short for detoxification) is the process of neutralizing or eliminating toxins from the body. It DOES NOT MEAN juice cleanse, or starvation diet, or drinking lemon water with cayenne pepper (like we tend to think of). A detox is where YOU choose to go through a process to rid your body of TOXINS that are harmful to your bodily functions. When you think of a detox this way, you can really open up your mind to understand TOXINS in a whole, new light.

WHY?

Why did I go on a detox?

I made a choice (recommended by my doctor – Dr. Thalia) to get my shit together. Here’s what it was all about:

I work lots and carry stress in my belly. While some people get tight shoulders, I get a blown-up “air baby” bloated stomach, that doesn’t feel so awesome. It impacts how I feel, my energy, productivity, and bottom line, EVERYTHING else. So, Dr. Thalia ran some blood work and stool samples on me (ew I know, but it was really insightful). Then she suggested a very clear elimination diet (similar to the foods you can eat during our upcoming food challenge — launching in 2016). (BTW – if you are NOT on our email list, be sure to sign up here, so you can get the upcoming details). The goal for my detox was to remove foods that may possibly be irritating my digestive tract and slowly add certain foods back in to see how my body reacts.

Setting boundaries

What did my detox consist of?

Essentially, these were the food requirements:

No Thank You Yes Please
no dairy yes to loads of veggies
no sugar yes to leafy greens
no starchy veggies/wheat/grain yes to fresh lemon juice
no mushrooms yes to organic meat/poultry
no alcohol yes to wild salmon
no caffeine yes to EVOO and coconut oil
no chocolate yes to wild/brown rice
no fruit (dried or fresh) yes to herbal tea
no eggs yes to pumpkin and sunflower seeds
no almonds yes to flax and chia seeds
no processed meat yes to seaweed
no tofu yes to raw sauerkraut + kombucha


But wait, there’s more to this detox

When I got home, I thought about stress and how there’s so much more that would actually make this DETOX worthwhile – and address the root of some things that impact my stress response. In 30 days, could I address the toxicity of things that drain my:

  1. TIME (to improve my productivity and effectiveness);
  2. SLEEP (to improve my energy and hormones); and
  3. ENVIRONMENT (to improve the space and people that surround me)?

Absolutely. So in addition to the food stuff, I chose to look at the WHOLE ME and see where else I can remove TOXINS from my world. Here’s what I did:

  • limited social media time (and kept it under 5 min a day, if any at all)
  • said yes to early morning risings and early sleep times
  • spoke UP instead of holding back
  • asked hard questions (no matter the outcome)
  • said NO to projects that don’t align with my goals
  • integrated some form of meditation daily
  • said no to email checking in bed
  • wrote weekly success lists
  • created time to further define my purpose in career and life
  • said yes to doing spontaneous fun things
  • practiced 10-minute house clean up sessions throughout the week
  • went on longer walks
  • committed to a stronger yoga practice
  • wrote in bullets (vs paragraphs 🙂 ) to save time

My experience

So, what was my experience like?
Here are 20 thoughts I had during the detox:

  • This is not going to be that bad.
  • Crap. I want chocolate.
  • I want an apple.
  • I really want an apple.
  • Don’t eat an apple. It’s for the best.
  • We’re all really blessed to eat apples whenever we want.
  • Shit. It’s a shame. We go and buy whatever we want from the stores (thinking we need it) and there are people that don’t have that luxury to just “get up” and buy whatever food they want.
  • People are hungry in this world.
  • You are not that hungry. Nor am I.
  • Don’t you open Facebook right now. It’s a time suck.
  • My stomach is really feeling so much better.
  • Go to bed now, so that you can wake up early. SHUT DOWN NOW. Really!
  • I could eat this over and over, it’s sooo good (sautéed kale, squeeze of lemon, olive oil, sprinkle of ground pumpkin seeds, kraut, sprouts, avocado, and wild rice).
  • Let’s try brushing your teeth when you want an apple.
  • God, I really sleep so much better on nights that I workout. Why do I keep putting work before this?
  • Can I just have a bite of that cookie? Will that be ok? Probably not. I’m doing it anyway.
  • I really love this book I’m reading. It’s all about purpose.
  • I don’t need to eat as much as I think I do.
  • I’m stressed and need something to eat, even though I’m not hungry. Hmmm. A sign.
  • I think I’m so much stronger in yoga now.

Recapping full details of an intense 30-day detox in one blog post is not going to happen, however you should be able to get the gist that it’s an adventure, with waves of confronting thoughts to leave you empowered to make NEW choices. My one and only goal was to make an ACTIVE effort to clear my body of toxins (food and non-food related) in order to improve my quality of life and my output. As you can see, it opened many doors of opportunity and I can honestly say that I feel so much more in-tune with my body. In fact, I can see how repeating this at different times of the year can become immensely helpful.

the outcomes

What were the outcomes of my detox?

To sum it up, I’ll share a few outcomes that really capture the growth that I’ve experienced over the past 30 days. For some of you, it may mean nothing. For others, I’m sure you’ll be celebrating right along with me.

Here are 5 outcomes related to FOOD that I’m quite proud of:

  1. My stomach is not as annoyingly bloated after meals. (Not completely better yet, but getting there)
  2. I haven’t bought a bar of dark chocolate for 30 days, which was my “stress-food” of choice (and thus saved at least $15 dollars 🙂 ).
  3. My energy is so much more consistent.
  4. I thoroughly enjoy breakfast without eggs.
  5. I don’t have sugar cravings like I used to (odd but true). I just don’t need it.

Here are 5 outcomes related to my WHOLE BODY that I’m quite proud of:

  1. I’ve saved HOURS removing social media checking during the day (3-5 minute increments do add up).
  2. I started and completed a whole book! (huge for me)
  3. I’m clearer about my FOCUS goals (weekly, monthly and beyond)
  4. I’ve chosen to surround myself with pretty amazing people and as a result have some exciting things in motion (no room for negative energy there)
  5. I feel the benefits of meditation (and miss it when I don’t)

your turn

How YOU can detox (the whole body)

So, are you ready for a detox? Remember, it just means YOU making a CHOICE to eliminate toxins to improve how your body functions (mind, body, and/or spirit). Here are some tips to get started:

  1. Identify the toxins. Start by asking ask yourself, “what toxic things (food, habits, drugs, or even people) do you need to remove from your day-to-day, such that by removing them, your life will feel so much cleaner?”

  2. If you want to focus on toxins related to food, start by eating real. Food is healing. Our upcoming detox food challenge (get on our newsletter list here) will help you understand this in GREAT detail, inclusive of an elimination cleanse week (very similar to the foods I eliminated). You can easily repeat this for as long as you’d like.

  3. Write down (in list form) what you want to remove. Is it dairy, sugar, wine, Facebook time, negative self criticism, candy, soda? Success starts with clarity – so write it down.

  4. Get prepared. Whatever you need to do to successfully remove these toxins, be sure to prepare for that. It starts by throwing things out in the cupboard, stocking up on foods you can eat, telling your family/friends (especially those that live with you) so they can be supportive. The beginning of our upcoming detox food challenge (launching in 2015) will give you a very clear list to help you with this.

  5. Pick a date. And just start (because you are worth it). If you have a “blooper” day, don’t stress it. Just keep plugging along.

And lastly, I’ll leave you with a secret. Two of my favorite morning pick-me-ups are a cleansing green smoothie (in our currently FREE book) and a cozy mug of hot water with lemon:

1 ½ cups boiled water
Juice from ½ lemon
A mug that brings you joy

Steps
  1. Wake up and drink this before the house awakes, in peace and quiet.
  2. Be ready for an amazing day. The world needs you!

Kale. All Day. Err Day.

If you like this post, checkout more nutritious and healthy living tips in our latest interactive book, Kale. All Day. Err Day. It’s enhanced and interactive for a super fun, learning experience. It’s filled with a great story all about kale, how-to videos, and recipes for the busy and the hungry. Did we mention, it’s FREE…for a limited time. Hurry – check it out here. (New book coming late 2016…)

The 10-Day Detox to Burn Fat and Lose Weight Fast, Pt 1 (5:37)

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What if I told you that you could change your life in JUST 10 Days? That I could teach you how to reset your metabolism, break free from your cravings, and lose weight?

From This Episode:

Bizarre Health Behaviors Explained

You’d probably be skeptical — most people, including doctors, don’t think you can create radical health transformation in a few days, but I do. And that’s because I see it every day and have seen it for the past 20 years with over 10,000 patients.

LEARN MORE: Try These Detox Smoothies

And that’s exactly why I created the 10-Day Detox Diet — I wanted to teach you how easy, fast, and delicious it can be to lose weight and create health. Just follow this proven program, and in 10 days not only can you lose up to 10 pounds, but you may also turn the tide on chronic health problems including type 2 diabetes, asthma, joint pain, digestive problems, autoimmune disease, headaches, brain fog, allergies, acne, eczema, and even sexual dysfunction.

How is that possible? Because what makes you sick can make you fat, and what makes you fat can make you sick. It’s all connected. You know when your computer freezes up? What do you do? You reboot. Well, the 10-Day Detox can do the same thing for your metabolism — by following my diet and lifestyle practices, we can reset your metabolism to factory settings. You can lose weight without going hungry, and possibly even clear up a whole list of health symptoms. And all it takes is 10 days.

Let’s get started!

Step One: Take Measure of Yourself

Take the following measurements the day before you start and when you finish the program and record them in a Detox Journal (use a notebook, buy a beautiful journal or record on your computer):

  • Your weight. Weigh yourself first thing in the morning without clothes and after going to the bathroom.
  • Your waist size. Using a tape measure, find the widest point around your belly button, not where your belt is.
  • Take the Toxicity Quiz. This tells you if you have FLC Syndrome (where you “Feel Like Crap”). If you do the quiz before starting and then again after completion of the plan, you should see a difference. Take the quiz now.

Step Two: Out With the Bad

To start your detox, get rid of all the junky food lurking in your cabinets and fridge. Anything containing the following toxic ingredients should be tossed or set aside because you wont be eating anything processed over the next 10 days. Toss everything or keep out of sight:

  • Anything that is not real food (e.g. anything made in a factory that comes in a can, box or package) unless it is a canned whole food such as sardines or artichokes with only a few real ingredients such as water or salt
  • Any food or drink that contains added sugar (including honey, molasses, agave, maple syrup, organic cane juice or artificial sweeteners), especially any sugar-sweetened beverages or fruit juices
  • Anything that contains hydrogenated oils and refined vegetable oils (like corn or soybean oil)
  • Any foods with artificial sweeteners, preservatives, additives, coloring, or dyes – basically anything that has a label or is processed in any way
  • Anything sugar or flour based (cookies, cakes, candies, etc.)
  • Grains (rice, oats, quinoa) and all foods made from flours (crackers, pasta, bread, pretzels, etc.)
  • Starches (sweet potato, potato, squash, parsnip, beets, etc.)
  • Beans and legumes (chickpeas, lentils, peanuts, kidney beans, etc.)
  • Dairy (yogurt, sour cream, cheese, milk, etc.)
  • Coffee and anything caffeinated (tea, soft drinks, lattes, etc.)
  • Alcohol (wine, beer, spirits, etc.)

LEARN MORE: Dr. Mark Hyman Speaks With Dr. Oz About the 10-Day Detox

Step Three: In With The Good

For 10 wonderful days you are going to flood your body with the nutrients it depends on to feel and look its best! Get the meal plan one-sheet here.

Step Four: Add Simple Lifestyle Practices (for best results)

  • Sleep 7-8 hours a night
  • Do deep breathing for five minutes a day
  • Drink 8-10 glasses of water a day
  • Do 15 minutes of journaling daily (use the questions from the book for each day)
  • Walk or do another physical activity for at least 30 minutes a day
  • Take fiber before every meal to cut cravings and help balance blood sugar
  • Take a good multivitamin, 2000 U of vitamin D3, and 2 grams of fish oil a day
  • Take the UltraDetox Bath: 2 cups of Epsom salt, 1/2 cup baking soda, and 10 drops of lavender oil

Read more about the 10-Day Detox Diet:
Meal Plan One-Sheet
10-Day Detox Diet Breakfast Shake
Toxicity Quiz

While there is no such thing as a one-day miracle fix for overindulging, it can help to hit the reset button for the New Year, giving you a little push towards feeling better stat and making healthier long-term decisions.

Here are five tips to help you cleanse, de-bloat and set your diet and health back on the right track in just one day:

1. Start with lemon water.

Start your day by waking up with a glass of warm or cold lemon water. The pectin from the lemon aids in digestion, helping to make lemon a phenomenal detoxifying food. Water with lemon also helps curb your appetite and boosts satiety.

Energizing your digestive tract sounds like a great way to start the day, right? The bonus is the little wedge of lemon bobbing in your cup, which reminds your brain, “Hey, I’m making healthy choices today!”

Trending stories,celebrity news and all the best of TODAY.

Joy Bauer shares her simple detox recipes

Jan. 16, 201903:50

2. De-bloat with breakfast.

After water, fuel yourself with food!

It will benefit your metabolism after a night of sleep. When doing a mini-cleanse, the advice I give to clients is to skip the bread, cereal or any version of them at breakfast as they will cause your body to retain more water, and instead focus your attention on protein, which will provide satiety. An egg-and-salmon scramble is a perfect combo of protein and metabolism-boosting omega-3s to start the day.

Or if you’re on the go, opt instead for an easy gut healthy smoothie.

3. Clean up your diet.

Make sure to eat breakfast, lunch, dinner and at least one snack (absolutely no skipping meals!) and ensure they consist of whole, real foods only. Eating consistently throughout the day will help you lay the foundation for ongoing healthy eating. I’m talking loads of veggies, lean protein such as grass-fed steak, chicken, fish, eggs and healthy fats from nuts, seeds or olives, avocado or coconut.

Ditch the packaged, processed foods today (even the “healthy” versions). This will ensure you are taking out excess sodium, artificial ingredients and sugar from your diet. Also, ditch the salt shaker and instead use only herbs and spices to flavor your food. You’ll find this can help make a big difference in how you look and feel. Even after one day!

4. Have an afternoon tea.

Drink a cup of dandelion root tea with your afternoon cucumber and almond snack. Trust me, this one is important. Dandelion can help improve digestion, and being properly hydrated is linked to everything from a healthy metabolism to energy and good skin health. If dandelion isn’t your thing, go for green tea for an antioxidant and metabolic boost.

5. Get moving!

Increasing your heart rate will mean an increase in blood flow. This, in turn, will help your body to flush out toxins all on its own. You don’t even need to hit a gym to get your sweat sesh in, here’s a quickie workout I do just about anywhere. The takeaway here is to rev your heart rate, break a sweat, and get in a better mindset to kick it up a notch again tomorrow.

For more tips from Keri, check her out on Instagram @nutritiouslifeofficial. For more diet and fitness advice, sign up for our One Small Thing newsletter.

How to Detox Your Body to Lose Weight

What does it really mean to eat clean? And is a detox diet an effective way to cleanse your body and kick start weight loss?

The word toxin gets thrown around a lot more than it should these days, to the point that we no longer really understand what is truly toxic to us and what isn’t. Yes, bad dietary choices can make you feel bloated, constipated, tired and like you need to flush some things out. But this doesn’t always require drastic measures like a full detox diet. Even small changes in your eating habits can do wonders for your health, how you feel, and might also help you lose more weight in the process.

So instead of spending your money on expensive supplements and relying on quick-fix solutions, here is some evidenced backed advice on how to clean up your diet and detox your body naturally to improve your health and support your fat loss efforts.

What is a Detox?

Detoxification (detox) is essentially the process of ridding your body of toxins.

Originating from treatment used in drug and alcohol recovery, the concept of detoxification has crept into the diet world, applying a similar approach to potential toxins in food and the environment. A detox diet typically involves fasting, various herbal supplements, laxatives and other methods used to flush your system.

What are Toxins?

The word toxin is often used to describe anything that might negatively impact your health. This could include added sugar, artificial ingredients, pesticides, and chemicals from household cleaners. But not all toxins are created equal, or even well defined for that matter. Too much of anything can be toxic – even essential vitamins and minerals, which is why we have upper limits for these nutrients.

True toxins are dangerous and can cause disease or harm at low concentrations – like food borne pathogens, environmental pollutants, and poison.

Are There Toxins in Your Food?

Generally speaking, food in the U.S. is considered perfectly safe, and toxins are not something you should be highly concerned about. But, this also depends on who you ask.

Our food supply is tightly regulated by the FDA and USDA, governing food safety standards through ingredients, processing, and supply chain. These government organizations are responsible for monitoring and acting in our defense to reduce potential harm. But this process is not perfect or seamless since it is nearly impossible to control all environmental factors and scenarios – hence the food recalls we see.

But there is a lot of hot debate around many practices used in our food production, with some studies suggesting certain processing techniques or added ingredients could be harmful in high amounts or within certain populations (1,2). In addition, some artificial ingredients and processing techniques, like the use of GMOs, are banned in other countries. This has led some people to believe that our food contains artificial ingredients, preservatives, and chemicals that can harm our health. But the research just isn’t that clear cut, and most of these claims have never been proven (3,4).

Also, the FDA and USDA don’t regulate the overall nutrition of your diet – and research does suggest that the quality of your food choices long term can have a significant impact on your health, weight and overall well-being.

Bottom line, it is impossible to avoid all “toxins” from food, water, and the environment, but your risk of harm is likely pretty low to begin with. If you are concerned, you can limit your exposure to questionable ingredients and chemicals by eating more organic food, decreasing your intake of heavily processed foods, and living a healthy lifestyle. Plus, your body has an efficient way of detoxing your system naturally, reducing your risk even further.

How to Detox Your Body

Your body is actually very good at eliminating harmful substances on its own. And the liver is particularly good at filtering out toxins. Your liver works 24-hours a day and has three main roles: storing nutrients, producing enzymes, and hormones, and processing various bodily elements. This processing function involves filtering out toxins and byproducts from your blood, by turning these toxins into less harmful substances, like bile, or filtering them out of your system.

In a healthy liver, daily detoxification occurs naturally. Overloading your liver with toxins can impair its function, but only in the case of exposure to dangerous toxins or continued drug and alcohol use. In addition, poor dietary choices long-term can lead to poor liver health (fatty liver), increased inflammation and increased risk of chronic disease (5). However, this is typically the result of a poor diet and not liver function.

While a healthy diet is important for long term liver health, a special diet isn’t always necessary. Moreover, there isn’t any research showing that these types of diets are effective in detoxifying your body (6). In fact, some detox diets can can be dangerous.

Detox Diets for Weight Loss

A detox diet is not necessarily designed for weight loss, although many claim detoxifying your body can support weight loss in a few different ways. However, there isn’t any scientific backing to these theories.

As far as we know, calorie control still remains the most effective approach to weight management. Fasting and cleanses can help you cut a significant amount of calories, which often results in weight loss, but there is no research suggesting that the actual act of “detoxifying” produces better results (6). In addition, most detox diets are short-lived, less than two weeks, and result in mainly water weight losses. Fat loss requires much more time than that.

Drastic diets also do not do a great job at instilling the behaviors and knowledge needed to continue to lose weight, which is why so many will regain any weight loss as soon as they resume their normal diet.

Detox Diet vs. Cleanse

There are a number of popular detox diets on the market ranging from cleanses supported with supplements to eating clean. However, not all diets are created equal. A detox diet is specifically designed to remove toxins, whereas a dietary cleanse could be as simple as just cleaning up your diet. Thus, certain dietary cleanses may have more merit when it comes to improving your health and helping you lose weight.

But again, there isn’t any research indicating that a dietary cleanse offers a unique benefit to detoxing or fat loss outside of calorie control and improved nutrition. So the best cleanse diets are those that opt for a well-rounded approach to healthy eating – focused mainly on cutting out empty calories and heavily processed foods and increasing your intake of nutrient-dense foods, all while maintaining the right amount of calories for you to lose weight effectively.

Do Detox Drinks and Diets Work?

We’ve established that detox diets are not necessary to cleanse your system and likely have little to no additional advantages for weight loss. So why are so many “experts” still shouting about their benefits? Here are some of the most common claims surrounding these diets that are driving the confusion, as well as a closer look at what the science actually says:

Claim #1 – Detox diets and cleanses reduce the amount of work your liver has to do, by decreasing the amount of total food or additional dietary toxins you ingest and need to process, thus optimizing its ability to detox your body fully.

The Facts: There is no research to support this in healthy individuals. You cannot hack your bodily processes in this way. Your liver is designed to be a multitask-er and stopping one function doesn’t necessarily optimize another – just as stopping your heartbeat won’t help you breathe more efficiently. Processing food, removing toxins and producing important bodily compounds simultaneously are all well within the normal range of function for a healthy liver. And likewise, you cannot speed up this process either.

That being said, improving your nutrition is beneficial to your long-term liver health and managing disease (7). But this requires a lifestyle shift in your eating and a generally healthy diet for the long haul, not a cleanse.

Claim #2 – You store toxins in your fat cells, and losing weight allows toxins to leak out into your blood which can negatively affect your metabolism, health, and ability to keep losing weight – doing a detox diet can help remove these toxins and speed up weight loss.

The Facts: While there is some truth to the potential of toxins accumulating in fat cells, there isn’t any good science to show detox diets are the way to get rid of them. In fact they probably don’t have anything to do with food at all.

You can store certain toxins in your fat cells, which are then slowly released and processed for removal over time (8). However, these toxins are typically from dangerous environmental pollutants (POPs), not food. And this is not something a majority of us need to be concerned with.

If you’ve been exposed to these pollutants, weight loss may cause a short-term increase in blood levels of the toxins. But research does not suggest that this increase in blood levels is harmful to health, metabolism or weight loss efforts (9). And in one study levels normalized overtime without any need for intervention (10).

You cannot do a fast/cleanse to remove the toxins first. And since fat loss takes quite a bit of time – more than 2 weeks, removing fat cell toxins would require a much more long term approach. Also, since these toxins are environmental, your diet has little impact on exposure and detoxification.

Claim #3 – Eating a diet high in preservatives and artificial ingredients can increase toxins in your body and make it harder to lose weight.

The Facts: There is no research to suggest that food based toxins can negatively effect metabolism or your ability to lose weight. However, emerging research implies that the quality of your diet (aka how much nutritious food you eat) may play some role in supporting weight loss through thermogenesis, appetite control, and nutrition intake – all of which can be achieved with a balanced, healthy diet (11,12).

How to Cleanse Your Body Naturally

Outside of allowing your liver to do it’s job, there are a few things you can do to continually improve your health and ability to lose weight.

  1. Eat a calorie controlled diet. Cutting calories is still your best approach to losing weight.
  2. Choose the best quality foods for weight loss. Lean proteins, fiber rich grains and nutrient dense veggies, can all support fat loss.
  3. Get plenty of exercise to increase your calorie burn, maintain lean mass, and promote better health.
  4. Control stress and get plenty of sleep.
  5. Drink plenty of water.
  6. Decrease your consumption of alcohol.
  7. Stop smoking.
  8. Decrease your intake of added sugars, trans fats, and empty calories.

How to Start Eating Clean

Looking to clean up your diet and improve your nutrition, but not sure where to start? Check out our clean meal plan that is calorie controlled and made with healthy, organic ingredients. Plus it’s soy-free, dairy-free, non-GMO, and gluten-free.

Drinking detox water for weight loss is the ultimate cleanse to heal your gut, increase hydration and transform your body! These detox water recipes boost your metabolism, eliminate toxins and amplify glowing skin!

Easy Detox Water Recipes

One of the best weight loss tips is drinking water. Water is pure, clean, calorie-free and rids the body from toxins and free radicals. To put it bluntly, water is healing, flushes the system and makes you shine from the inside out! Come-on, who doesn’t want that!? These are the best detox drinks that does it all!

But what if you do not like the flavor of water? You might be thinking it’s boring, tasteless, and “I have to choke it down half the time”. Not with these detox water recipes! These waters are refreshing, go down smooth and are slightly naturally sweetened.

When I was in college caffeinated diet coke was my go-to beverage ALL THE TIME! I’m not talking about one or two glasses; I am talking about two liters of soda per day!

I was addicted. On top of that I never drank water, had terrible tiny bumps under my skin, and my menstrual cycles were never on time.

Even after a workout, I would grab a diet coke to sooth my thirst instead of water! Yes, I was THAT addicted!

Related: Infused Water Recipes

When I found out my body was out of sorts, hormones off-balanced and I needed a good cleanse (you can read a bit of my health journey on my about page here), I stopped cold turkey and started every day with warm lemon water first thing in the morning.

What this does is reset the body and alkaline the blood.

Then I got into the benefits of lemon water and this lemon cucumber detox water. I drink a pitcher of either one religiously throughout the day. Eventually after drinking these natural detox water recipes I stopped craving sugary drinks as much.

I sweeten my water naturally with fresh produce such as lemons, berries, cucumbers, apple cider vinegar, ginger and cayenne pepper.

Health benefits of Detox Water

The more you drink these detox water recipes, the better your digestion (and less indigestion!) will be! It also aids in weight loss, flat belly, and increases your metabolism!

Drinking detox water supports:

  • liver cleanse
  • removes toxins
  • clearer skin
  • weight loss
  • better digestion
  • increases hydration
  • improves mood
  • decreases risk of kidney stones
  • improves energy levels
  • balances pH levels in the body

I’ll share in-depth the benefits each of these water cleanse recipes will have on you too!

Ready to start your power cleanse diet?! Actually, slash that. Let’s not call it a “cleanse diet, super cleaner or weight loss cleanse”. Let’s revamp it to just be a part of a healthy way of life!

Lemon Cucumber Detox Water

This detox drink is a delicious blend of lemons, water and cucumber slices.

This recipe is awesome and so easy! Add lemon and cucumber slices to water and let it set to maximize nutrients into the detox water. If you want, you can skip the cucumber and just do lemon, but you will be missing out on the benefits of cucumbers. Cucumbers are rich in water and fiber and reduce swelling. They help with digestion and flushing out toxins in the body.

7 Benefits of drinking lemon water

Lemons are an acidic food that when it enters the body combined with water, alkaline the blood stream. This is great for if you are dehydrated as it replenishes the body and enhances the body’s ability to absorb water.

  1. Lemon water flushes out the system and stimulate the liver. Side note: did you know your liver can store unwanted things like too much iron or it can malfunction to produce extra cholesterol (which the body naturally produces). Lemon water boosts liver productivity to rid the body of extras it does not need. Much like adding Draino to pluming to unclog a pipe!
  2. Aids in digestion. Removes bloating and indigestion!
  3. Builds the immune system. Lemons are packed with vitamin C, which helps increase the body’s immunity to sickness!
  4. Prettier skin! Yes please! Lemons detoxify the blood which maintains skin’s radiance. It is also rich in antioxidants eliminating free radicals that can cause dull skin.
  5. Loose weight with lemon water! Lemons natural contain pectin fiber which helps to ward off hunger cravings.
  6. Helps with anxiety and depression. Lemons have a calming effect to the nervous system, even just smelling the citrus.
  7. Prevents kidney stones. The citric acid in lemons increases urine total which helps to fight off kidney stones.

Drinking lemon water in the morning starts the body off with balanced digestion, less hunger cravings, and boosts liver function.

Now that we know 7 benefits to lemon water, lets ramp up the lemon water (base of these detox cleanse recipes) by adding more beneficial detoxing ingredients!

Apple Cider Vinegar Weight Loss Drink

A zesty blend of apple cider vinegar, lemon juice and water to rid the body of unhealthy bacteria. It is slightly sweetened with liquid Stevia for a delicious flavor.

What’s all the rave about apple cider vinegar drink anyways? ALOT! Drinking apple cider vinegar water is one of the best things to drink for weight loss!

Raw apple cider vinegar drink benefits

  1. Puts the good bacteria back in your gut for a flat belly and less bloat! This apple cider vinegar (ACV) drink contains strand-like chains of protein enzyme molecules that help regulate bacteria in the gut. Think of your gut as your second brain. It is a powerhouse that controls your organs and you want to make sure it stays healthy and is rich in good-for-you bacteria to fight off the bad bacteria. Not only does ACV contain good bacteria, it is also rich in calcium, magnesium, potassium and other vitamins and minerals.
  2. Drinking 1 teaspoon in water three times a day helps to maintain blood sugar levels and aids in digestion.
  3. Kills bacteria in the mouth and removes stains. Whiter teeth!
  4. Assists weight loss! Raw apple cider vinegar such as this one contains acetic acid. Acetic acid, when consumed regularly, decreases abdominal fat and build-up of body and liver fats.

Lemon Cayenne Pepper Water

This detoxing drink is slightly spicy with a sweet combination of cayenne pepper, lemon juice, apple cider vinegar, fresh ginger and Stevia liquid drops to sweetened.

Cayenne pepper is spicy and burns- in a good way! Like most spicy foods, cayenne pepper is fantastic to rev-up the metabolism! This recipe has metabolism boosting ingredients and anti-inflammatory properties from adding fresh ginger, lemon juice and apple cider vinegar.

Cayenne pepper health benefits

  1. Helps digestion. Cayenne pepper stimulates the digestion enzymes which boosts the metabolism by increasing body temperature.
  2. Heals the gut.
  3. Detoxes and Improves poor circulation. It stimulates circulation to reduce blood clots and remove bacteria and toxins from the body.
  4. Supports weight loss. When eaten for breakfast, cayenne pepper can decrease the appetite, therefore consuming less food. It is an anti-inflammatory food which is known to soothe bloating, infections and food allergies.

Fruit Infused Water

A refreshing combination of fresh berries soaked into the water for a slightly naturally sweet flavor. This is delicious using bubble water or seltzer water. Want to feel fancy? Serve it in a champagne glass😊.

Health benefits of drinking fruit water

Loose weight with fruit water! Fruit infused water is an excellent alternative to sugary drinks and has far less calories with almost zero sugars. Craving something sweet to drink? Fruit infused waters are slightly sweetened with the natural flavor of your favorite fruits. This one is made with antioxidant rich berries and a splash of lemon juice.

  1. Blackberries aid to build elasticity in the skin for a more vibrant look! Blackberries are responsible for strengthening collagen formation to tighten and tone the skin, helping you to look younger. They also are packed with fiber for weight loss and is a lower calorie fruit.
  2. Lower sugar. Natural sweetness comes from fruit.
  3. Boost immunity from antioxidants from fruit.
  4. Aids in weight loss since it is lower in calories than juice and contains fiber to flush toxins and curbs cravings.

Drinking lemon water everyday and these four detox water recipes will help you:

  • lose weight
  • boost metabolism
  • stay hydrated
  • curb hunger
  • get glowing skin
  • stay healthy
  • kill off viruses
  • calm anxiety and depression!

Cheers to that!

Pin these Detox Water Recipes For Weight Loss & Body Cleanse
More detox drinks you may enjoy:
  • Green Detox Juice
  • Green Machine Juice Detox Drink
  • Detox Beet Juice Recipe

4 Detox Water Recipes For Weight Loss and Cleanse

Drinking detox water for weight loss is the ultimate cleanse to heal your gut and transform your body! These detox water recipes boost your metabolism, eliminate toxins and amplify glowing skin! 3.78 from 22 votes Pin Course: Beverage, Drink Cuisine: American Keyword: Apple Cider Vinegar Drink Weight Loss, Apple Cider Vinegar Recipe, Cayenne Pepper, Cleanse, Detox Drinks, Detox Water Recipes, Diet, Fruit Infused Water, Lemon, Lemon Detox Water, Lemon Water, Weight Loss Prep Time: 5 minutes Total Time: 5 minutes Servings: 1 Calories: 54kcal Author: Danielle | Delightful Mom Food

Ingredients

Lemon Cucumber Mint Detox Water – Serves 4

  • 8 cups water
  • 1 large lemon
  • 1/2 cucumber, sliced or two small Persian cucumbers, sliced
  • 8 sprigs mint

Apple Cider Vinegar Weight Loss Drink – Serves 1

  • 1 cup water
  • 2 teaspoon lemon juice
  • 2 teaspoons apple cider vinegar
  • liquid Stevia few drops to sweeten to desired taste
  • ice

Lemon Cayenne Pepper Water – Serves 1

  • 1 cup water
  • 1 tablespoon lemon juice
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon apple cider vinegar
  • 3 pieces fresh ginger small slices
  • liquid Stevia few drops to sweeten to desired taste
  • ice

Fruit Infused Water – Serves 1

  • 1 cup water or sparkling (bubbly seltzer) water
  • 1 teaspoon lemon juice
  • 1/4-1/2 cup cup fresh berries blackberries, raspberries, strawberries, blueberries
  • ice

Instructions

Lemon Cucumber Mint Detox Water

  • Fill up a pitcher with water (about 8 cups). Squeeze the juice from half the lemon into the pitcher. Cut the other half of the lemon into slices and add them to the pitcher along with cucumber slices and mint and let all ingredients set for about 1-3 hours or longer before drinking. The longer it sets the more flavorful the water. Enjoy in a glass poured over ice.
  • In a glass add ice, water, apple cider vinegar, lemon juice and a few drops of liquid Stevia to sweeten to desired taste. Mix well and enjoy!
  • In a glass add ice, water, lemon juice, cayenne pepper, apple cider vinegar, fresh ginger and a few drops of liquid Stevia (to sweeten to desired taste). Mix well and enjoy! If you like ginger, eat it after finishing the water. For more ginger flavor, after mixing the ingredients together let the water set for 1 hour in the refrigerator before drinking. Add more ice if preferred.
  • In a glass add ice, regular water or plain sparkling water, lemon juice and berries. Let set in the refrigerator for 3 hours or overnight for more potency. Add more ice if preferred.

Notes

For extra health benefits and flavor, add fresh lemon slices to your glass. If you are new to drinking apple cider vinegar, you can use more water for less cider taste but still holding health benefits. Also it is delicious with a little honey or Stevia to sweetened.

Tools To Make Detox Waters Ready and Always Available:

Calories: 54kcal | Carbohydrates: 14g | Protein: 2g | Sodium: 107mg | Potassium: 398mg | Fiber: 4g | Sugar: 4g | Vitamin A: 450IU | Vitamin C: 64.6mg | Calcium: 128mg | Iron: 1.4mg

I Tried It: Cleanse Diet for Weight Loss

Cleanses have been around for centuries, but it was Beyonce Knowles’ dramatic 20-lb weight loss from using The Master Cleanse to prep for her role in Dream Girls that brought the therapy out of the “alternative” camp and firmly into popular culture.

With this new-found popularity, the number and type of cleanse diets has soared, from food-based “liver detoxes” to liquid-only fasts for several weeks and everything in between. While the extreme cleanses often get a bad rap-Beyonce confessed that drinking the maple syrup-lemon-cayenne pepper concoction made her “cranky”-many women swear by cleanse diets to lose weight, increase energy, and even help clear up acne.

Jeni S., a 31-year-old mom of two and group fitness instructor, first discovered cleanse diets after talking with a fellow fitness instructors. “I was complaining to her about my post-holiday bloat and she recommended I try a cleanse to ‘flush’ it all out and sort of reset everything.” On her friend’s recommendation, Jeni started with the Shakeology Jumpstart Cleanse-“a nutrient rich, calorie restrictive cleanse designed to help rid your body of undigested food and other toxins.” She adds, “The goal is to get as many nutrients with as few calories as possible.”

RELATED: Salads are the go-to for healthy eating. Swap your lettuce and spinach for this superfood that’s loaded with more vitamins and minerals.

For this particular cleanse, Jeni had to “drink three shakes (made with the proprietary Shakeology powder), drink 2 cups of green tea, and eat a salad for dinner with 3 to 4 servings of vegetables and only 4 ounces of lean poultry or fish. You can also have 1 to 2 pieces of fruit, and it it suggests you drink 2 to 4 liters of water a day.”

You do this regimen for three days and also eliminate sugar, dairy, caffeine, and as much sodium as possible, she adds.

While the idea of a cleanse may seem daunting-that’s a lot of foods to eliminate-Jeni says that in addition to the weight loss, about 4 pounds for her, it’s great because “after doing the cleanse I feel really motivated to continue to eat clean because I don’t want to undo the results.”

There are some downsides, however. As she explains, “By day two you may as well have all your calls forwarded to the toilet because you will be spending a lot of time in the bathroom. The first time I did the cleanse, I was out with my kids at the mall when all of a sudden I needed a bathroom, stat! It was a nightmare, trying to pack everyone up and find the restroom. I learned the mall is not the place you want to be when your body starts trying to eliminate toxins.”

RELATED: The right drink can cure anything. Discover the best juice for bad skin, low energy, and more!

In addition Jeni says she has to avoid strenuous weight lifting or cardio workouts for those three days. “I end up stopping half-way through because I feel dizzy or weak and nauseous,” she says.

All the sacrifice is worth it for her, though. “It definitely works, and I will continue to do the cleanse every 3 months as they recommend or after a long weekend or holiday!”

  • By Charlotte Hilton Andersen

The Ultimate One-Day Detox

It started with a bite-sized cookie. A sip of beer. A handful of chips. You promised yourself today would be different. And you were doing so well! But that was days ago. And now it’s days later and you’re in the same sorry state: groggy, bloated and (at least) 5 pounds heavier than you were before you caved to that first cookie. Now what? Before you launch into a new regime, kickstart your weight loss with the easiest 24-hour cleanse of your life. These simple, by-the-hour Eat This, Not That! detox tips will help you beat the bloat, boost your metabolism and exceed your weight loss goals without having to do a full-blown juice cleanse. And melt fat in just seven days on The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 10 pounds in one week!

7:30 Am—Skip Breakfast

Sorry, kitchen’s closed! At least for 12 hours since you last ate. Nighttime fasting—or reducing your “eating window”—may help to reset your metabolism and burn the extra glucose in your system after a period of overindulgence, according to a study in the journal Cell Metabolism. Researchers put groups of mice on a high-fat, high-calorie diet for 100 days (and you thought the 12 days of Christmas were bad!). Half the mice were allowed to nibble throughout the night and day on a healthy, controlled diet, while the others only had access to food for eight hours, but could eat whatever they wanted. The result of the 16-hour food ban? The fasting mice stayed lean, while the mice who noshed ’round the clock became obese—even though both groups consumed the same amount of calories! There are more aggressive fasting protocols, but 12 hours without food is enough for most people to enter into a fasted state, according to some experts.

8 Am—Take a Brisk Walk Outside

This easy a.m. ritual works on two levels. First, a recent study found that exposure to UV rays, even on a cloudy day, between the hours of 8 am and noon reduces your risk of weight gain regardless of activity level, caloric intake, or age. Researchers speculate that the morning light synchronizes your metabolism and undercuts your fat genes. And burning calories before you eat means you’re exercising in a fasted state—the energy you burn comes right from your fat stores instead of the glucose still in your system. According to some studies, exercising in a fasted state can burn almost 20 percent more fat compared to exercising with fuel in the tank.

9 Am—Replenish with Spa Water

Drink water to lose water! Cocktails are abundant over the holidays, as well as salty nosh and nibbles—all of which can leave you dehydrated and bloated. Alcohol and salt throw off the effect of antidiuretic hormone on the kidneys—the chemical that controls how much you urinate. As a result, you pee frequently and body holds on to what little water is left; that’s why you feel bloated. Start replenishing your body asap with a large pitcher of water with sliced whole lemons and oranges for natural detoxifying benefits. Citrus fruits are rich in the antioxidant de-limonene, a powerful compound found in the peel that stimulates liver enzymes to help flush toxins from the body and gives sluggish bowels a kick, according to the World Health Organization. That’s why it’s also one of our 8 Easy Strategies for Rapid Weight Loss.

10 Am—Break Your Fast with B6

Breakfast time! You’re about to feel a whole lot better with the push of a button—the blender button. Throw a large ripe banana (peeled and then frozen are best!), some non-dairy milk and a scoop of your favorite protein powder in a blender and flip the switch, baby. Bananas are one of best natural sources of vitamin B6, which a study printed in the Journal Annals of Nutrition showed can reduce hangover symptoms by as much as 50 percent! They’re also brimming with potassium, a mineral lost by frequent urination when you drink.

11 Am—Forgive and Forget

So you had a few cookies! Ok, maybe you made your way through a tray. Fogetaboutit. No, really. Quit worrying and you’ll feel lighter—instantly! A study in the journal Appetite found dieters who associated chocolate cake with feeling guilty were less successful at losing weight compared to those who associated the indulgence with celebration. Researchers say food guilt can lead people to feel “out of control” and give up on weight loss goals. Another study in the journal PLOS One found a guilty conscience can literally weigh you down; participants reported a heavier self-perceived weight when they felt they’d done something wrong. Let go of the guilt, and remember those holiday cookies for what they were: a delicious tradition!

12 Pm—Light a Minty Candle

Toss the remaining candycanes and enjoy a zero-calorie peppermint-scented candle instead. The essential oil found in mint leaves has analgesic properties that studies show serve as a muscle-relaxant and natural remedy for headaches. Relax into your recovery by lighting a minty candle or sniffing some peppermint oil; you may actually get the added benefit of losing a bit of the weight. One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month! Let a minty candle burn for a couple hours before you go to bed (blow it out before bedtime, though). And to lose even more weight, don’t miss these 42 Ways to Lose 5 Inches of Belly Fat.

1 Pm—Spear Your Lunch

Still asking the Hangover Gods for forgiveness? Ask a loved one to please prepare you a side of steamed asparagus with a protein-rich lunch. According to a study in the Journal of Food Science, the amino acids and minerals found in asparagus may alleviate hangover symptoms and protect liver cells against toxins. The veggie spears are also a natural diuretic, which will help flush the excess toxins from your system. Avoiding starchy carbs will help to further relieve your body of bloat, while protein—rich in vitamin B6 and amino acids—will help to alleviate groggy hangover symptoms.

2 Pm—Brew an Ancient Remedy

Red ginseng tea—part of The 7-Day Flat-Belly Tea Cleanse—belongs to the botanical family panax, which translates from Greek to mean “all heal.” Sounds promising already, right? A study in the journal Food & Function found that participants who sipped on a red ginseng drink saw a significant reduction of plasma alcohol levels and hangover severity (from whiskey—ouch!), in comparison to the placebo group. If you had one too many to help deal with the family bickering, slip out to the store; you can find ginseng tea in most supermarkets.

3 Pm—Nix Nap Time

If you’re still feeling gassy and sorry for yourself, the worst thing you can do is probably exactly what you want to do most: spread out on the couch and take a nap. A study in the appropriately-titled journal Gut found that being upright was much more effective in reducing intestinal gas retention than lying down on the back. Posture, the researchers say, has a big influence on the movement of gas through the system. Another study found walking at a leisurely pace on a treadmill after eating a large meal helped food move through the stomach much more quickly than an espresso or alcoholic digestif, so take another leisurely walk around the neighborhood.

4 Pm—Snack on These Nourishing Treats

You may be tempted to reach for the meds, but medicating with vitamins from whole foods—blueberries in particular—is a much better, all-natural option to perk-up a compromised immune system. In fact, you can think of each sweet little blueberry as a pill that’ll make you feel a whole lot better. Oregon State University recently took a look at over 400 compounds for their ability to boost the immune system, and the study revealed blueberries as a standout due to a compound called pterostilbene. Goodbye Pepto Bismol, hello Pterostilbene! Bored with plain blueberries? Try any of our 50 Best Snacks for Weight Loss for nourishing eats that are also delicious.

5 Pm—Pull on Your Stretchy Pants

Stretchy yoga pants, that is. Restorative yoga is a gentle way to relieve you of any lingering holiday stress and guarantee a good night’s sleep. It’s during sleep, researchers say, that the brain detoxes harmful toxins associated with stress and harmful disease. What’s more, University of Pennsylvania researchers found practicing yoga for as little as 20 minutes daily banishes insomnia as effectively as sleeping pills! Peaceful stretches and controlled breathing aids production of GABA—a brain hormone that lulls the body into a calm, relaxed state, the study authors say. Sounds like exactly what you need after all those holiday parties, doesn’t it? Say it together now…Om.

6 Pm—Unplug and Unwind

We know. The last time you went to bed at 6 p.m. you were six-years-old. But if you can at least start thinking about getting to bed a few hours earlier than usual, you might actually get a few more hours shut-eye. And you need it. The late-night celebrating may have done a number on your weight loss efforts. A recent study found sub-par sleep could undermine weight loss by as much as 55 percent! Start to unwind by x-ing out of this browser, and shutting down all your digital devices. A recent study found people who basked in the nighttime glow of just one electronic device were 1.47 times as likely to be overweight as people who kept their chambres unplugged. Leave your iPad in the living room. And your phone and laptop, too. Click here for the essential 50 Ways to Lose 10 Pounds—Fast!

Sweet dreams, ETNTers!

Want to lose 10, 20, even 30 pounds—all without dieting?! Get your copy of Eat This, Not That: The Best (& Worst) Foods in America!, and learn how to indulge smarter and lose weight fast!

Dr. Oz’s Weekend Cleanse (6:03)

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Be sure to print the complete shopping list in order to prepare all the recipes that accompany this plan!

The Best Health Cleanses for Every Health Goal

The practice of detoxifying the body to rid it of unhealthy toxins has been around for centuries. Hippocrates recommended fasting to improve health, and many religious groups have historically used fasting as a way of purifying the spirit.

Today the marketplace is cluttered with detox diets that promise to help you lose weight, boost your energy levels and more. However, many popular detox diets, especially those that involve extreme low-calorie fasting, can rob the body of important nutrients and place the body in starvation mode, which actually slows your metabolism. Other downsides of many detox diets include: dehydration, fatigue, dizziness, nausea and even colon damage.

LEARN MORE: Oz-Approved Detox Foods

The Body’s Detox System
Oftentimes people don’t realize that the body has its own extraordinary internal detoxification system. Here’s a brief look at three critical organs involved:

  • The Liver: Your first line of defense against toxins is your liver, which acts like a filter in preventing toxic substances contained in foods from passing into your blood stream.
  • The Colon: This organ has bacteria that produce both healthy and unhealthy chemicals. You want to keep your colon flowing regularly since its main role is to flush out toxic chemicals before they can do you any harm.
  • The Kidneys: Like clockwork, the kidneys are constantly filtering your blood and getting rid of toxins in the form of urine.

LEARN MORE: 12 Detox Foods You Already Have in Your Home

For a detox diet to truly work, you need to maintain these three key organs by nourishing your body with the right nutrients. Dr. Oz’s 48-Hour Weekend Cleanse is based upon eating certain “detoxifying” foods that will keep these systems running smoothly. The plan couldn’t be simpler to follow so you’re not always focused on what to eat next. You’ll need to prepare and eat the following meals and snacks two days in a row. To get ready for the weekend cleanse, print out the complete cleanse shopping list and make a trip to the supermarket. Get the shopping list here.

Dr. Oz’s 48-Hour Weekend Cleanse

Breakfast: Quinoa With Prunes
Start your morning off with a bowl of quinoa; this healthy whole grain is also a complete protein, and it’s high in phosphorus and fiber. Top it with prunes; they’re high in fiber and sorbitol, a chemical that acts like a laxative.

Ingredients
1/2 cup quinoa, rinsed
1 cup water
1 pinch nutmeg
1 tsp grated ginger
1 tbsp flaxseed oil
1/3 cup chopped prunes
1/4 cup rice milk

Get the complete recipe here.

LEARN MORE: Dr. Oz’s 3-Day Cleanse

Snack Items: Detox Drinks
Enjoy these healthy pick-me-ups in between meals throughout the day.

LEARN MORE: 100 Smoothies for Weight Loss

Kale, Pineapple and Ginger Detox Drink (Juicer required)
This purifying beverage contains kale to cleanse the kidneys; pineapple, which has bromelain to aid digestion; and ginger to help stimulate bile flow in your gall bladder.

Ingredients
1/2 cup pineapple
2 large cucumbers
1 bunch kale without stems (4 cups chopped)
1/2 lemon, squeezed
1/4 inch of ginger
1 bunch of mint (1/2 cup)

Pineapple, Lemon and Pomegranate Blend-Free Detox Drink
If you don’t have a juicer to make the first drink, mix up this easy detox concoction with ready-made juices and cut with water.

Ingredients
3/4 cup unsweetened pineapple juice
1 lemon
1 cup unsweetened pomegranate juice
3 cups water

Get the complete juice recipes here.
Alternate: Veggie Snack
Slice and mix together celery, radishes and cucumber, or any assortment of fresh vegetables. Dress with olive oil, lemon juice, salt and pepper. Put this crunchy cleansing treat in plastic baggies or a portable container so you can take it with you on the run. You can have as much of this snack as you want throughout the day.

Lunch: Fruit Smoothie
In a blender, whip up a nourishing smoothie that contains blueberries, loaded with quercetin, a flavonoid that boosts immunity and is good for your liver; bananas, full of vitamin B6, an essential vitamin for liver detoxification; and ground flaxseed, packed with brain-nourishing omega-3s and fiber for healthy elimination.

Ingredients
½ cup almond or hemp milk (plain/unsweetened)
1 tablespoon ground flaxseed or chia
¼ cup frozen blueberries
¼ banana
½ cup ice

Combine all ingredients in a blender. Blend until smooth.

LEARN MORE: Total 10 Smoothies

Dinner: Vegetable Broth Soup
This purifying broth contains fennel to help bile flow in your gallbladder; garlic to help with liver and gall bladder function; cabbage, excellent for detoxification in both the liver and kidneys; and shitake mushrooms to boost liver enzymes. Serve soup with a side of sauerkraut with sliced apples. Sauerkraut contains probiotics, the good bacteria that protect your GI tract. Make sure to use traditionally fermented sauerkraut to get the greatest health benefits. Apples boost both kidney and liver function.

LEARN MORE: The Benefits of Bone Broth

Vegetable Broth Ingredients
2 red onions, roughly chopped
2 stalks celery, roughly chopped
1 fennel bulb, fronds and stalks included, roughly chopped
2 tsp caraway seeds
2 tsp sea salt
Freshly ground pepper
1 cup sliced shitake caps
4 large cloves garlic, chopped
1 cabbage, roughly chopped
2 quarts water
2 tbsp paprika
2 tbsp fresh oregano, chopped
8 sprigs parsley, chopped stems and leaves
1/2 cup parsley, chopped

Get the complete recipe here.

To get the most out of Dr. Oz’s 48-Hour Weeekend Cleanse, be sure to follow these rules:

  • No Eating After 7 p.m.
  • Take an Epsom Salt Bath: This therapeutic bath will help you sweat out toxins and also contains magnesium to relax your muscles as well.
  • Dandelion Root Tea: Before bed, enjoy a cup of dandelion root tea, an excellent way for your liver to excrete toxins from your body.

LEARN MORE: The Day-Off Diet

Bonus: More Foods to Boost Your Body’s Detox Systems

The Liver

  • Dark berries such as blueberries and blackberries will make it easier for your liver to get rid of certain toxins.
  • Hot peppers have capsaicin, which boosts enzymes responsible for detoxifying the liver. As a rule, the hotter the pepper, the more capsaicin.

The Colon

  • Whole grains contain phosphorous, a natural laxative, and fiber to help bulk up your stools.
  • Fermented foods like kimchi (Korean spicy pickled cabbage) and sour pickles are packed with probiotics, the good bacteria that help protect your colon.

The Kidneys

  • Soy products such as miso, tofu and edamame all act like diuretics, allowing you to urinate more often.
  • Cruciferous vegetables such as cauliflower, bok choy and broccoli increase your kidney’s ability to transport toxins into the urine and help liver cells recover from detox.

Best weight loss cleanse

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