How to make a detox diet of 3 or 5 days


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The detox diet is widely used when you desire to lose weight, to detoxify the body and to decrease fluid retention. This type of diet should be taken for a short period of time with the aim of preparing the body before you start consuming a balanced diet or to clean the body after festivities such as Christmas, carnival or the Holy week.

However, it is important that this type of diet is taken according to the guidance of a nutritionist. This is because it has few calories and if it is consumed for longer periods of time repetitively, it can lead to adverse side effects such as dehydration or gastrointestinal disorders. In addition, it is also important to note that this diet does not favour the loss of body fat, rather it favours loss of fluid.

The main purpose of the detox diet is to increase the consumption of organic and low fat foods and avoid industrialized products, which are high in salt fat and chemical additives. A detox diet can be performed by consuming liquids alone or solid foods which are low in fat and sugar but high in fibre.

Liquid diet detox

This detox diet is the most restrictive version of the detox diets and it should be taken for a maximum of 2 days since the calorie intake is very low For this version, one is only allowed to consume liquid foods such as team water, fruit or vegetable juices as well as vegetable soups. It is preferable to use the organic products.

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3-day detox diet

In the 3-day detox diet, one should consume solid foods only at lunch time so long as they are low in fat and whole, Thus, at lunch time, one should consume foods such as grilled or cooked chicken or fish, with brown rice and salad seasoned with a little olive and lemon.

For breakfast, snacks, juices or vitamins made from fruits, vegetables and vegetable milk such as almond or oat milk should be consumed. Dinner should be foods with are fluids preferably detox soup or vegetable cream.

Sample menu

The following table shows the example of a 3-day menu of the detox diet.

MealDay 1Day 2Day 3
BreakfastStrawberry, orange and goji berry juiceGreen lemon, ginger and kale butter juiceBanana vitamin and almond milk
Morning snackCoconut water + 1 slice wholemeal bread1 apple + 2 chestnutsChamomile tea + 3 whole-side cookies
Lunch/Dinner1 small grilled chicken fillet + 3 col brown rice soup + cabbage salad, carrot and apple1 cooked fish fillet + 3 col chickpea soup + pod salad, tomato and cucumber1 cooked chicken fillet with tomato sauce + 3 col brown rice soup + lettuce, corn and beet salad
Afternoon SnackPapaya vitamin with oat milkBanana shared + 1 col of soda soupOrange juice, cabbage and watermelon + 1 slice of wholegrain bread

Detox diet in 5 days

In the 5-day detox diet, consumption of food should be increased gradually with liquid diet that us rich in vegetable juices and soups and end with meals rich in vegetables, lean meats, chicken or fish and good fats such as olive oil, nuts and seeds.

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When completing the 5 day diet, one should start maintenance of a new healthy food routine that is rich in natural foods and avoid the industrialized products, sugars and dried foods.

Sample menu

Here is an example of the evolution of the 5-day detox diet in the following table:

MealDay 13rd Day5th Day
Breakfast1 cup bone broth1 cup unsweetoginger tea + 2 fried eggs with tomato, olive oil and oregano1 cup unsweetochamomile tea or a cup of unsweetoused strawberry juice + 1 egg omelette with cheese
Morning snack1 cup lemon tea with ginger1 glass of green juice with ginger, cabbage, lemon and coconut water10 cashewnuts
Lunch/Dinnervegetable souppumpkin cream with shredded chickenfillet cooked in the pressure cooker + vegetables baked in the oven with olive oil, rosemary, pinch of salt and pepper
Afternoon snackpineapple juice with sugar-free mint1 avocado crumpled with tomato, salt and olive oil to eat with carrot sticks1 wholemeal natural yogurt + 6 brown rice crackers with peanut butter

It is important to season foods with a little salt and avoid ready-made condiments and consume natural seasonings instead such as onions, garlic, parsley, basil, mint and ginger.

What not to eat during Detox

The forbidden foods in the detox diet are:

  • Alcoholic beverages
  • Sugar, sweets, cakes and desserts
  • Processed meats such as sausage, sausage, bacon, ham and salami
  • Coffee and caffeine drinks such as green tea and black tea
  • Industrialized products
  • Cow’s milk and dairy products
  • Foods high in gluten, such as bread, pasta, cake and pasta
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It is important tot always have it in mind that a healthy and balanced diet should be recommended after the detox diet, with meals rich in fruits, vegetables and whole grains and less sugar and fat because it acts by detoxifying the body continuously.

Possible risks

When the detox diet is taken without guidance from a nutritionist, it can lead to a decreased amount of vitamins, minerals, fats and proteins in the body, which will bring about muscle wasting. In addition, it can also cause dehydration and changes in the electrolyte levels due to fluid loss and gastrointestinal disorders.

In the most severe cases, there may be metabolic acidosis. This is where the pH of blood becomes more acidic and it may cause coma or death.

Contraindications of detox diet

The detox diet should not be taken by pregnant, nursing women, children and adolescents as they are in the growth and development phase. It should also not be consumed by people with diabetes, cardiovascular diseases or chronic illnesses.


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