Cleansing diet

Once the summer has ended, many people are interested in a cleansing diet to detoxify the body . And it is precisely during the summer season when unhealthy foods are most abused, which provide empty calories and favor fluid retention and the accumulation of toxins: tapas, soft drinks, industrial ice cream …

Thus, September is a fantastic month to get the body ready with a cleansing diet. The truth is that there are hundreds of different ones, some of which promise to reduce body weight in record time. However, the best way to purify the body in a healthy way is with a balanced diet , without resorting to miracle plans that do not give any long-term results.

It should not be forgotten that those diets that recommend consuming only fruit or basing the diet on drinking juices and infusions can put health at serious risk.

What is a cleansing diet?

A cleansing diet, also known as a detox diet, is one that facilitates the elimination of toxins accumulated in the liver, kidneys and intestines through food . In this way, these organs can work better since they have eliminated all those compounds that the body does not need.

The benefits of a diet of this type are several. First, fluid retention is eliminated ; a condition that in the vast majority of cases is not serious but that can lead to very annoying symptoms. And secondly, the swelling of the abdomen is reduced.

Benefits of the detox diet

A cleansing diet, beyond the elimination of toxins, has a wide range of benefits for the body that is interesting to know.

• Improves the immune system: the toxins accumulated in the body decrease the response of the immune system to the entry of microorganisms. In this way, thanks to the detox diet, the immune system is better prepared to fight infections and other pathogens.
• Prevents aging: the elimination of toxins also means saying goodbye to the free radicals accumulated in the body. In addition, many of the fruits and vegetables that are taken in the cleansing diet have antioxidant properties.
• Supports weight loss : In many cases, the storage of body fat is a direct consequence of the accumulation of impurities. Thus, when the body is purified, those extra kilos are lost, which is a great advantage.
• Prevents diseases: a cleansing diet involves cleaning organs such as the kidneys, liver or stomach. Thus, their functioning is improved, thereby minimizing the risk of suffering from certain diseases.

Keys to follow the cleansing diet

Below we indicate which are the most important guidelines for following a cleansing diet that favors the elimination of both toxins and fluids from the body.

Hydration

In a cleansing diet, correct hydration plays a fundamental role in eliminating accumulated toxins in the body. Experts recommend drinking two liters of water daily , which should be divided into eight to ten shots throughout the day. Otherwise, the purification capacity of the kidneys could be impaired, thus leading to fluid retention.

In addition to water, it is also recommended to bet on the consumption of smoothies and juices ; yes, they must be made with fruits and vegetables and be 100% natural. It is best to take them freshly made so that they retain all their properties.

Fruits and vegetables

Of course, the consumption of fruits and vegetables is essential in a healthy and balanced diet. They have a high water content, in addition to certain essential nutrients for the proper functioning of the body : fiber, potassium … The best thing according to nutrition experts is to opt for those fruits and vegetables in season since they are the ones that provide the greatest number of nutrients .

Yes to fiber

The constipation is one of the main causes of accumulation of toxins in the body. A disorder that affects a high percentage of the adult population and that can be due to different causes, such as stress or an inadequate diet.

It is recommended to consume between 25 and 30 grams of fiber daily to promote intestinal transit . To do this, it is enough to take five servings of fruits and vegetables a day; whole grains and legumes are also helpful.

No to processed foods

In a cleansing diet, processed foods have no place, so you have to eliminate the consumption of saturated and trans fats . These are mainly found in foods such as fatty meats, sausages, whole dairy products or industrial buns, among others. Their nutritional value is very poor, so that they only favor weight gain without providing any nutrients to the body.

Whole grains are great allies

Whole grains are a 100% recommended food in a cleansing diet. They are high in fiber and, in addition, provide great energy both physically and mentally since they are a very rich source of carbohydrates.

Another of the properties that characterizes whole grains is that they are rich in B vitamins, which is why they greatly favor a wide range of body functions, such as the formation of red blood cells, for example.

Reduce the consumption of salt and sugar

Both salt and sugar consumption should not be eliminated from the diet, but it is advisable to reduce it. In the case of salt, if it is taken in excess, the kidneys are not able to eliminate it adequately, thus favoring fluid retention.

As for sugar, especially that of those products that have it added, it provides toxins and significantly hinders the work of both the liver and the kidneys.

Infusions are good for your health

Do not forget that there is a large selection of natural plants that are very beneficial for purifying the body. They can be taken at any time of the day, such as breakfast.

• Horsetail: this is one of the plants that works best to combat fluid retention. Cleanses the body, thus minimizing the swelling and the symptoms of this condition.
• Grapefruit: the infusion of grapefruit helps to cleanse both the digestive and urinary tract. In addition, it provides a feeling of satiety, thus avoiding the temptation to snack between meals. Another of the great advantages of grapefruit has to do with its high content of vitamin C , so that it has great antioxidant properties.
• Dandelion: one of the most popular plants to purify the body. It is prepared in the form of an infusion and has a great diuretic effect. In addition, it stimulates the secretion of the different organs that make up the digestive system.

Meal frequency

Experts agree that the ideal is to eat five daily meals spread throughout the day . Many people choose to skip breakfast, which is a big mistake since it is the most important meal of the day. Do not forget about lunch in the middle of the morning and snack.

Healthier cooking

In a cleansing diet, food is as important as the way it is consumed. It is best not to fry food as it is more difficult to digest and also contains toxins. Better to opt for other simpler ways of cooking such as steamed, boiled, grilled … In this way the food is much healthier and better conserve its nutrients.

Cleansing foods

It is interesting to know which are the most cleansing and healthy foods that exist, which are essential for this type of diet.

Lemon

Lemon is an essential food in a cleansing diet thanks to its wide range of properties and health benefits. It is very rich in vitamins C and B6 , as well as minerals. Thus, one of its main functions is to stimulate the immune system .

A good idea is to drink the lemon diluted in a glass of water on an empty stomach. A 100% natural home remedy that helps in the regulation of PH and favors the purification of both the liver and the gallbladder.

Broccoli

Broccoli is characterized by its high fiber content , as well as vitamins A and C and numerous minerals. It is one of the cleansing foods richest in antioxidants. Therefore, its consumption helps to a great extent to prevent the aging of both the skin and the cells and, in addition, it favors the purification of the body.

Vegetables

Legumes are one of the healthiest foods around. They provide proteins, complex carbohydrates, vitamins and fiber ; in addition, its fat content is barely 4%. They are very cleansing at the level of the digestive system. It is recommended to consume legumes at least three times a week.

Avocado

The avocado provides monounsaturated fatty acids , which are very beneficial for the proper functioning of the body. A fruit that cares for the cardiovascular system as it lowers LDL cholesterol levels. A cleansing food that is recommended to be consumed in moderation since it has a caloric content of 9 kcal per gram.

How do you do a detox diet?

As we have pointed out, we must flee from miracle cleansing plans, which promise fabulous results in record time. The ideal is to bet on a healthy and balanced diet , which for a certain period of time is based on the consumption of both food and beverages that favor the purification of the body.

It is important to avoid a hyper caloric binge both before starting the detox diet and after finishing it. The body needs to progressively adapt to receive these foods and beverages, how to stop doing so.

Menu on a cleansing diet

In general, the menu always begins with a salad , which can include cleansing foods such as avocado for example. It is accompanied by a main dish that can be made up of either lean meat, fish or green leafy vegetables . Whichever option is chosen, it should always be cooked simply.

The consumption of fiber is very important, so it is recommended to opt for whole grains at each meal to promote the purification of the body.

The consumption of fruit , both in the form of a piece and as a juice, can be reserved for lunch and / or a snack.

Of course, exercising daily is very important; It is enough to walk 30 minutes a day for the body to notice the effects.

Once the person feels better about himself, has managed to reduce the swelling and regain his weight after excesses, he can return to his usual eating plan. So that there is no rebound effect, it is important that this plan is healthy, varied and balanced .