Blog Diets 1-Day Detox Guide To Kick-Start A Healthy Lifestyle

1-Day Detox Guide To Kick-Start A Healthy Lifestyle

There’s no such thing as a one-day magic cure for overeating. However, it can feel good to hit the reset button every now and then. The 1-day detox method provides a little push toward feeling better and making healthier long-term decisions. It’s particularly important if you take this opportunity to learn about healthy foods that support proper body functions. 

In the course of the 1-day detox, you’ll eliminate all highly processed foods and focus on nutrient-dense alternatives, while still eating a balanced diet. You’ll also exercise more. Extending this detox to a few days may get you on the path to improving your health and managing your weight. 

What Are the Best Detoxifying Foods?

Our bodies eliminate toxins and wastes as a natural process with the help of several organs. As a plus, a diet that is rich in certain foods can support this process by providing vitamins, antioxidants, minerals, essential fatty acids, fiber, and other needed nutrients. Below are some of the best foods to include in your 1-day detox:


Garlic is known to have anti-bacterial, anti-fungal, and anti-inflammatory properties. It is one of the healthiest foods you can add to any recipe as it’s not only delicious and versatile, it also has powerful immune-supporting benefits. It contains sulfur compounds such as allicin, alliin, and others that may have various health benefits (16).


The pectin fiber in lemons may bind toxins to itself so they can be flushed out of the body through urine or stool. The citric acid found in lemons may help prevent kidney stones by helping rid the body of calcium oxalate, a crystalline compound that forms when calcium mixes with oxalic acid and can form deposits in your kidneys. 

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Cabbage contains antioxidants called indoles that neutralize potentially harmful free radicals. It’s also rich in fiber, sulfur, and vitamin C (7). It’s an incredibly versatile vegetable that you can include in a variety of dishes including soups, salads, and stews. 


Ginger has been used around the world for centuries due to its medicinal benefits. It’s believed to stimulate the movement of food through your digestive tract, relieve nausea and vomiting, and give you a boost of energy (19). 


Beets are full of fiber and antioxidants that support the removal of toxins from the body. Beets may also help improve blood flow and liver function (20).


Flaxseeds contain plenty of soluble dietary fiber and omega-3 fatty acids, which provide healthy fats for your heart and brain cells. Fiber helps regulate bowel movements, which help rid your body of toxins as well as excess cholesterol (8). 


This superfood is packed with potassium, an essential mineral for overall health. In addition, arugula contains vitamin K that helps regulate blood clotting, vitamin A that’s known to prevent night blindness, and folate that promotes red blood cell formation (3). 

1 day detox  


This sea vegetable is an excellent source of iodine, iron, calcium, fiber, antioxidants, folate B-9, and manganese. Other health benefits include low sodium content and the potential to help with osteoporosis prevention (15). 

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Primal Diet Meal Plan: A Beginner's Guide


Apples are high in soluble fiber pectin, which helps you feel full longer as it slows down digestion. Apples contain quercetin, a flavonoid with anti-inflammatory properties that is believed to protect your body against cancer and cardiovascular diseases (5). 


This tasty seed is a great alternative to refined carbs and gluten-containing foods. Quinoa is a whole grain that provides energy, regulates blood sugar levels, helps reduce cholesterol levels, and supports healthy weight management, in addition to cardiovascular health (12). 


The beta glucan that is found in oats has been proven to help support a healthy immune system. Oats also provide soluble fiber that lowers cholesterol levels and enhances satiety. This means you’ll be less likely to crave unhealthy snacks between meals (14). 

Read more: The Complete Guide to Weight Loss Shakes With the Ultimate Secrets to Homemade Shakes or Branded Powders

How to Do a 1-Day Detox Cleanse

If you’re going through with the 1-day detox plan, it’s important to follow these simple steps:     

Drink Plenty of Water

Drinking enough water is key for success on any detox diet. It’s recommended that you drink at least 2 liters of water per day. As it contains zero calories, water is the perfect 1-day detox cleanse drink (21). 

Drink Green Tea

Studies have suggested that green tea can boost metabolism and help you lose weight in the long term (6). 

Avoid Dairy Products

Milk is high in natural sugars (lactose), which may be difficult to digest when it is consumed on a detox diet (13). Choose unsweetened almond or coconut milk instead. 

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CICO Diet: How It Works, Its Benefits, Risks, And Meal Plan Ideas

Eat Lean Proteins

Protein is important for maintaining healthy muscles and tissues, but avoiding certain protein foods such as red meat can help reduce saturated fats and support overall weight loss goals. 

Choose Low Carb Meals

Certain vegetables are low in carbohydrates and fit well on a detox diet. You can use low-carb vegetables in side dishes or combine them with high-protein foods for main dishes. When you have carb-rich foods, choose whole grains, legumes, and starchy vegetables.

Avoid Added Sugars

Added sugars are known to add excess calories and can contribute to weight gain, fatigue, mood swings, dental issues, heart disease, and more (17). 

Ditch Processed Foods

Processed foods tend to be high in added sugars and saturated fats (17). They are the main things you want to avoid on a 1-day detox diet.   


Regular physical activity is another important part of any healthy lifestyle change, particularly this particular detox program, as you’ll be facilitating the movement of food through your digestive tract. So, focus on getting your body moving. The recommended duration of exercise is 30 minutes per day, but you can exercise for longer, depending on your fitness level and goals (18). 

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1-Day Detox Diet Plan

There are many benefits that can result from following a detox diet for just one day. It may help provide a boost of energy and other important nutrients to support overall health and well-being. 

This highly recommended 1-day detox plan includes simple steps anyone can follow in the morning, afternoon, and evening.


Start your 1-day body detox with this morning routine:

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Drink Warm Lemon Water

Drink a glass of warm water with the juice of one lemon added to it. This may help with digestion while also providing a dose of vitamin C and potassium (1).


Meditate for 20 minutes or listen to calming music such as classical, jazz, or meditation music.  Starting your day with meditation can help you relax, focus, and have better concentration throughout the day. 

Drink a Green Smoothie for Breakfast

Use ingredients such as spinach, avocado, chia seeds, or spirulina powder to create a high-protein, low-calorie smoothie.

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Choose the right meals to sustain your energy throughout the day.   

Eat a Light Lunch of Brightly Colored Vegetables

Your 1-day detox plan should include light meals with high nutritional value because you want good energy levels throughout the day without feeling weighed down or bloated. Start your afternoon with a green bean salad, roasted beetroot dish, or sprouted lentils and quinoa. Pair with a lean protein and healthy fat source for a balanced meal.

Exercise After Lunch

Make sure you move your body for at least 30 minutes after eating a light lunch to help speed up the digestion process and improve your circulation. Simply taking a walk is perfect. 

Snack on Fruits and Nuts

Have fruits as a snack between meals to increase energy levels throughout the day without spiking blood sugar levels. Add some almonds to your snack bag to feel fuller for longer (4).  

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Ending your 1-day detox on the right note is just as important. Here’s what you should do:  

Enjoy Your Low-Calorie Dinner   

Dinner should be something light and packed with nutrients and fiber to keep you full.  Use healthy ingredients to create delicious detox recipes such as roasted vegetables, lean protein, and brown rice.

Exercise After Dinner

End the day with a 30-minute exercise session to keep your metabolism working during the night. This will also help you sleep better at night and wake up feeling refreshed in the morning ready for another 1-day detox plan. 

Unwind With Some Yoga or Meditation   

Learning the basics of yoga or meditation is important for anyone who’s looking to make lifestyle changes. It can be difficult at first, but it gets easier when you understand the benefits that these practices bring – reduced stress levels, better sleep patterns, reduced pain symptoms, etc. 

Drink a Calming Night Cap Tea to Help You Sleep

It’s important to wind down before bed, so drink a cup of calming herbal tea. Some of the best teas to drink before you go to bed include chamomile, passionflower, and lavender. 

1 day detox  

Read more: Fasting Detox: Foods and Drinks to Detoxify Your Body Safely


  • How can I detox my body in 1 day?

You can’t detox your body in a day, or even a week. Your body is constantly working to eliminate toxins through your liver, kidneys, and other organs. However, you can support your body’s natural detoxification process by following a healthy balanced diet, staying hydrated, and engaging in regular physical activity.

  • What can I drink to detox in one day?

Water is the best drink for detoxing your body in one day. Drinking enough water throughout the day will help flush out toxins from your system and keep you hydrated.

You can also try adding lemon to your water for an extra boost of flavor. Other drinks that can help with detoxification include:

  • Green Tea is rich in antioxidants that support liver function, which is responsible for the body’s natural detoxification processes (6).
  • Matcha Tea contains high levels of the same antioxidants that are in green tea(10)
  • Herbal teas such as dandelion, chamomile, and ginger can also be included (11).

Beware of detox or cleanse drinks that promise to detox your body in a day. These often contain harmful ingredients and can do more harm than good.

We discuss how Detox Teas work in detail in our previous article

  • How can I detox overnight?

Detoxing overnight is not a realistic or healthy approach. Your body needs time to naturally eliminate toxins and it cannot be rushed in just one night.

The best way to detox your body is through consistent healthy habits such as eating a nutritious and balanced diet, staying hydrated, and exercising regularly. These practices will support your body’s natural detoxification processes while also promoting overall health and well-being (2).

Note: Detoxing your body in one day can be a great kickstart a healthier lifestyle, but it’s important to continue these healthy habits beyond just a day.

Our 7-Day Detox Diet guide provides a comprehensive plan for a longer-term detox journey. It also includes delicious and healthy recipes to help you reset your body and boost your body’s function.

  • What are 3 signs you need to detox?

You don’t need to detox. Your body already does this on its own. Drastically changing your diet for a set amount of time may feel good and jumpstart a longer-term healthy lifestyle change, but it won’t have any impact on your body’s ability to eliminate toxins. If you experience symptoms such as fatigue, digestive issues, or others, you should speak to a healthcare provider. A detox may not be the answer in this case. 

Check out our detailed Sugar Detox Plan for inspiration on how to incorporate a long-term detox plan into your lifestyle.

The Bottom Line 

A 1-day detox plan can help you kickstart your healthy lifestyle. It may help you feel energized and lighter while motivating you to make healthy long-term lifestyle changes. By following this simple guide, you’ll soon see the difference it will make to how you feel.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. 7 Reasons to Start Your Day With Lemon Water (2020,
  2. 10 ways to detox your body in 24 hours (2023,
  3. 11 Powerful Health Benefits of Arugula (Eruca Sativa) (2021,
  4. A mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women (2014,
  5. Apples (n.d.,
  6. Beneficial effects of green tea: A literature review (2020,
  7. Benefits of Cabbage (2020,
  8. Dietary Flaxseed as a Strategy for Improving Human Health (2019,
  9. Effects of lifelong intake of lemon polyphenols on aging and intestinal microbiome in the senescence-accelerated mouse prone 1 (SAMP1) (2019,
  10. Health Benefits and Chemical Composition of Matcha Green Tea: A Review (2021,
  11. Herbal Teas for Detoxification (2014,
  12. Innovations in Health Value and Functional Food Development of Quinoa (Chenopodium quinoa Willd.) (2015,
  13. Milk, whole (2020,
  14. Nutritional advantages of oats and opportunities for its processing as value added foods- a review (2013,
  15. Nutritional and digestive health benefits of seaweed (2011,
  16. Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview (2020,
  17. Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding (2016,
  18. Rethinking the 30-minute workout (2018,
  19. The Amazing and Mighty Ginger (2011,
  20. The Potential Benefits of Red Beetroot Supplementation in Health and Disease (2015,
  21. Water: How much should you drink every day? (2020,
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