How to Detox Your Diet

Three Methods:Restricting your DietCleansing your BodyIdentifying Problematic Foods

It is harder than ever to maintain a healthy diet. Many people consume a diet of unhealthy, processed foods that contain unnatural additives. This can be detrimental to their health and irritating to their bodies. A seven-day detox can help certain medical conditions while increasing your energy and decreasing discomfort caused by food.

Method 1
Restricting your Diet

  1. Image titled Cleanse Your Kidneys Step 11
    Eliminate junk food from your diet. Cut out foods that are high in sugar, salt, and fat. These include cookies, chips, candy, and processed meats. You may need to wean yourself off these slowly. Start by restricting how many sodas, snacks, and desserts you take in a week before eliminating them completely from your diet.
    • Don’t be fooled by labels like “fat-free,” “reduced fat,” or “sugar free.” Usually, in order to replace these missing components, companies fill these foods with other unhealthy additives. Fat-free foods often have more sugar than full fat foods! [1]
  2. Image titled Adopt an Intermittent Fasting Diet Step 5
    Drink plenty of water. Swap sodas and sugary juices for water. Water flushes toxins out of your body via the kidney and bladder, regulates your body temperature, and hydrates your skin. It is essential for most bodily processes. [2] Thus water is an essential part of any detox.
    • When you’re hungry, try drinking a glass of water. It can help suppress hunger. If you’re still hungry, then have a snack.
  3. Image titled Avoid Sunstroke Step 5
    Avoid alcohol and caffeine. Alcohol and caffeine are antidiuretics, which means that they dehydrate your body. Hydration is key to a successful detox. You should put aside your nighttime glass of wine or morning coffee until the detox is over. If you want something other than water, try non-caffeinated tea, such as green or herbal tea.
  4. Image titled Cleanse Your Kidneys Step 3
    Increase fiber intake. Fiber keeps you full longer (so you don’t snack), and high-fiber diets can reduce the risk of heart disease and diabetes. Fruits and vegetables are a key source of fiber. Rely on natural sources of fiber instead of processed fiber bars that may be full of sugar.

Method 2
Cleansing your Body

  1. Image titled Adopt an Intermittent Fasting Diet Step 7
    Fast at night. Fasting for 12 hours or more at nighttime can boost weight regulation, increase energy, and improve sleep. [3] Don't eat anything after 8 PM and try not to eat until 8 AM the next morning.
    • If you have health problems, exercise frequently, or are underweight, you should not fast. If you are dizzy, nauseous, or lightheaded, stop the fast immediately.
    • Some may advise that you fast for a full day before you start your detox, consuming only water or juice, but there are dangers associated with full, extended fasting, such as a slower metabolism and nutrient deficiency. [4]. If you plan to fast for longer than a day, consult a licensed dietitian or doctor to supervise your cleanse.
  2. Image titled Boost Your Energy Level in the Afternoon Step 9
    Eat only rice. In this cleanse, you eat cooked rice for a few days. Brown rice is ideal because it is high in fiber, and it will keep you full, making the cleanse easier on your body. After a few days, introduce plain vegetables and broth into your diet. [5].
    • If you have never done a detox cleanse before, start small. Only follow this cleanse for two to three days before stopping. If you are experiencing discomfort or feel faint, do not continue. Resume your normal diet and consult a doctor for a nutritional plan tailored to your needs.
  3. Image titled Cleanse Your Kidneys Step 6
    Go vegan. If you want more variety in your diet than just rice, you can try a short-term vegan cleanse instead. For a few days, only eat plant-based products. This means cutting out all meat, dairy, and eggs. Focus on vegetables, especially green vegetables like spinach, broccoli, and kale. Instead of butter, you can cook your foods in healthy oils, such as olive, canola, sesame, and coconut oil. If you need a snack, try nuts or blend chia seeds into a smoothie. [6]
    • If you feel the need to snack, try eating a handful of nuts or some raw vegetables.
  4. Image titled Boost Your Energy Level in the Afternoon Step 10
    Reintroduce healthy foods. After a few days of a restricted diet, you can begin to start eating other foods again. Start by eating easily digestible foods like broth, yogurt, and vegetable puree soups. Slowly introduce other dairy, meat, and eggs. When possible, keep your food organic and non-processed. Your diet should now consist of healthy whole grains, vegetables, and lean meats with limited consumption of refined sugars.
    • While you can reintroduce meat into your diet, you should only eat lean meats that have not been processed. Limit your meat consumption, especially red meats like beef.
    • You should be reintroducing foods by the end of the week of detox. Do not go on a restricted diet for longer than seven days. If you feel dizzy, faint, or nauseous, do not continue the restricted diet.

Method 3
Identifying Problematic Foods

  1. Image titled Combat Stress with Good Nutrition Step 13
    Choose organic when eating the whole fruit or vegetable. Pesticides remain on the surface of a vegetable or fruit. If you are eating the whole of a fruit—as you would with a strawberry or grapes— find organic options. If the fruit has a thick outer peel that you remove before eating—such as with bananas, peaches, and pineapples— you can save your money and buy conventional fruit. [7]
    • Regardless of whether you buy organic or not, wash your fruits and vegetables before eating.
  2. Image titled Cleanse Your Kidneys Step 5
    Know which products have the highest risk. Strawberries, apples, nectarines, peaches, and celery are the most pesticide-heavy of agricultural products. [8] Limit your consumption of these products or choose organic options.
  3. Image titled Stop Food Cravings at Night Step 3
    Choose whole grains over refined, processed grains. Whole grains contain more fiber and nutrients, as opposed to the empty carbs found in processed grains like white bread. Whole grains include whole wheat bread, whole grain pasta, brown or wild rice, and bran cereal. [9]
  4. Image titled Control Asthma Without Medicine Step 28
    Find sources of plant-based protein. Chickpeas, lentils, and other legumes as well as some grains like quinoa and oatmeal are high in protein and low in fat. Other sources include nuts and soy products like tofu. [10] Protein provides essential amino acids and repairs cell damage. [11]
  5. Image titled Count Carbs on the Atkins Diet Step 3
    Read nutrition labels. Terms like “natural” are not regulated by the FDA, which means that the ingredients in the food you buy may not be so natural after all. The best way to make sure that you are eating clean, additive-free food is to check ingredient labels. If it contains an additive which you cannot pronounce, it is a good sign that it is unnatural. [12] You may also want to avoid dyes, MSG, asparatame, and high fructose corn syrup.


  • Most detox diets will have you eating about 1200 calories per day. However, everyone has different caloric needs, and you should consult your doctor to find a healthy calorie range for yourself.
  • If you finish your detox diet and are still struggling with irritation, you may have a food allergy. Ask your doctor for an allergy test to best identify which food is giving you trouble.
  • If you are having difficulty doing a restricted diet, try having smaller more frequent meals. Four small meals a day can keep you full better than three big meals.


  • Detox diets do have side effects, such as dizziness, nausea, and fatigue. Listen to your body, and if you experience severe side effects, return to a balanced diet. [13]
  • Detox diets are not meant to be long-term. You should not be on a restricted diets for longer than seven days. After seven days, move to a healthy, well-rounded diet with plenty of vegetables, whole grains, and lean proteins.
  • Detox diets, while they increase alertness and general health, are not meant to be used to lose weight. In fact, fasting and low-caloric diets can slow your metabolism. Be aware of this as you begin your detox diet. [14]

Article Info

Categories: Nutrition and Lifestyle Eating