“Most people eat way more food than necessary, which taxes the liver and kidneys,” says Ronald Stram, M.D., director of the Center for Integrative Health and Healing in New York. Not only does a healthy detox give your digestive system a break, but by eliminating added sugar, saturated fats, and alcohol, it also rids your diet of things that can exacerbate health issues, Ventrelle says. “Plus,” she notes, “you’ll likely cut calories in the process.”
A good detox plan provides enough calories and nutrients to sustain you (the average woman needs 1,200 to 1,800 calories) and includes fiber and lean protein. With that in mind, Ventrelle created a 1,400-calorie plan exclusively for Women’s Health. (Note: Calories given are for a 5’3” to 5’5”, 115-to 125-pound woman. You may need to adjust for your own height, weight, age, and activity level.) Following it for at least three days will kick-start weight loss, but it’s safe to use as long as you’d like.
Because you’ll eat often — at least every four hours — and drink as much water and decaffeinated tea as you want, you’ll beat bloat while keeping your blood sugar steady and your energy high. This means you’ll be able to cut back without feeling cranky, exhausted, or hungry. And — we pinky swear — you won’t have to gulp down a single glass of cayenne-spiked liquid.
Check out the below meal options for a more sustainable detox cleanse.
Breakfast
- 8 oz water with a squeeze of fresh lemon juice
- Scrambled egg whites with chopped fresh herbs (such as basil or oregano), topped with a dollop of salsa, and 1 slice whole-wheat toast, dry or 1 cup cooked oats or cooked oatmeal topped with 1/2 cup berries or 2 Tbsp nuts
- 8 oz decaffeinated green or herbal tea
Snack
- Sliced apple with 1 Tbsp natural peanut butter or 1/3 cup natural trail mix
Lunch
- 1 cup fresh spinach or lightly sauteed spinach or kale, squeezed with fresh lemon or orange juice or 1 cup asparagus with 1 tsp olive oil, garlic, and lemon juice
- 4 oz grilled, baked, or broiled salmon, chicken, or pork tenderloin, seasoned with spices such as lemon pepper
- 1/2 cup edamame beans, steamed
- 8 oz water or decaffeinated green or herbal tea
- 8 pecan halves
Snack
- 1/2 sweet potato or one citrus fruit (orange or grapefruit)
- 4 oz low-fat yogurt
Dinner
- Large spinach or romaine salad with vegetables. Dress with 1 tsp extra-virgin olive oil mixed with lemon juice or vinegar (any variety)
- 1/2 cup to 1 cup asparagus or artichoke hearts, steamed
- 4 oz lean chicken with spices, baked or grilled
- 1/2 cup brown rice, barley, bulgur, or quinoa
- 8 oz water or decaffeinated green or herbal tea
Snack
- 3/4 cup to 1 cup blueberries or 1/2 cup pomegranate seeds
- 4 oz nonfat Greek yogurt or low-fat organic yogurt or low-fat cottage cheese
By Camille Noe Pagan
Women’s Health
