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

1 day detox drink

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

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In the course of the 1-day detox, you’ll eliminate all unhealthy foods, and focus on nutrient-dense alternatives. You’ll also exercise more. Extending this detox to a few weeks may improve your health and help you manage 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 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. One of the healthiest foods you can add to any recipe is garlic because it’s not only delicious and versatile; it has powerful cleansing and immune boosting benefits. It contains sulfur compounds like allicin, alliin and others which increase bile flow in your digestive system to remove toxins (13).


The pectin fiber in lemons binds toxins to itself so they can be flushed out of the body through urine or stool. The citric acid found in lemons may prevent kidney stones by helping rid the body of calcium oxalate, a crystalline compound that forms when calcium mixes with oxalic acid in your kidneys (8).

Read More: Vegan Detox: Benefits Of Eating A Healthy Plant-Based Diet

1 day detox diet


Cabbage contains antioxidants called indoles that neutralize potentially harmful substances that are created when meats are cooked at high temperature. It’s also rich in antioxidants, sulfur and vitamin C (6). It’s an extremely versatile vegetable so you can include it in a variety of dishes including soups, salads and stews. 


Ginger has been used around the world for centuries for 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 (16). 


Beets are full of fiber and antioxidants that support the removal of toxins from the body. Beets can cleanse blood and improve liver function (17).

1 day body detox


Flaxseeds contain plenty of soluble dietary fiber and omega-3 fatty acids, which provide healthy fats for your heart and brain cells. Flaxseeds regulate bowel movements and help rid your body of toxins as well as excess cholesterol (7). 


This superfood is packed with potassium – an essential mineral for overall health. Additionally, arugula contains vitamin K that helps regulate blood clotting, vitamin A that’s known to prevent night blindness, and folic acid that promotes healthy circulation (1). 


The sea vegetable is an excellent source of iodine, iron, calcium, fiber, antioxidants, folate B-9, manganese. Other health benefits include low sodium content and potential help with osteoporosis prevention (12).

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Apples are high in soluble fiber pectin which helps you feel full longer because it slows down digestion. Apples contain quercetin – a flavonoid with anti-inflammatory properties believed to protect your body against cancer and cardiovascular diseases. They also reduce muscle soreness after physical activity and balance hormones (that’s why they’re a popular snack for pregnant women!) (4).

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This tasty seed is a great alternative to processed carbs and gluten-containing foods. Quinoa provides energy, regulates blood sugar levels, helps reduce cholesterol levels, and supports healthy weight management as well as cardiovascular health (9). 


The beta glucan found in oats has been shown to have immune boosting properties that can help fight off viruses or bacteria. Oats also provide soluble fiber that lowers cholesterol levels and enhances satiety – which means you’ll be less likely to crave unhealthy snacks between meals (11).

1 day detox cleanse

How To Do A 1-Day Detox Cleanse

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

Drink Plenty Of Water

Drinking enough water is key for the success of any detox diet. It’s recommended  to drink at least 2 liters of water per day. Because it has zero calories, water is the perfect 1 day detox cleanse drink (18). 

Drink Green Tea

Green tea has been shown in studies to boost metabolism and help you lose weight in the long term. Some green teas also contain caffeine, an antioxidant known for its ability to prevent certain diseases such as Alzheimer’s and Parkinson’s (5). 

Avoid Dairy Products

Milk is high in natural sugars which can spike your blood sugar levels when consumed on a detox diet (10). Instead, choose unsweetened almond or coconut milk.

Read More: Sugar Detox Plan – Why You Need One, According To Science

1 day detox

Eat Lean Proteins

Protein is important for maintaining healthy muscles and tissues; but avoiding protein foods like 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 with a detox diet. You can use low carb veggies to prepare side dishes or combine them with high protein foods for main dishes. 

Avoid Added Sugars

Added sugars are known for their ability to spike insulin levels which can lead to weight gain, fatigue, mood swings, memory loss, dental issues, heart disease and more (14). 

Ditch Processed Foods

Processed foods contain artificial ingredients that are difficult to digest but can be easily broken down during your detox period. Avoid processed food by eating only natural, healthy ingredients instead.  


Regular physical activity is another important part of any healthy lifestyle change – especially this particular detox program since 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 (15).

1 day detox

1-Day Detox Diet Plan

There are many benefits that can result from following a detox diet for just one day – it will help expose the toxins in your system while also providing 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 that anyone can follow: morning, afternoon, evening.


Start your 1 day body detox with this morning routine:

  • Drink Warm Lemon Water

Drink a glass of warm water and add the juice of one lemon into it. This helps  flush out toxins from your body and stimulates the liver to release bile which helps you digest food better. The lemon juice also has detoxifying properties that have been shown to lower blood pressure, reduce cholesterol levels, and decrease risk of stroke or heart attack (2).

  • Meditate

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

  • Have A Green Smoothie Breakfast

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

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1 day detox


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 nutrient 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. 

  • Exercise After Lunch

Make sure you exercise for at least 30 minutes after having light lunch to help speed up the digestion process and improve your circulation.

  • Snack On Fruits & Nuts

Have fruits as a snack in between meals to increase energy levels throughout the day without spiking blood sugar levels. Add some almonds in your snacks bag to feel fuller for longer periods of time (3).

1 day detox cleanse


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 like roasted veggies, 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 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 in the beginning but it gets easier when you understand the benefits that these practices bring – reduced stress levels, better sleep patterns, reduced pain symptoms, etc. 

  • Have A Calming Night Cap Tea To Help You Sleep

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

Intermittent Fasting According To The Age

The Bottom Line 

A 1-day detox plan can help you to kick start your healthy lifestyle. It will help you feel energized and lighter while also helping you get rid of toxins, bacteria and other harmful elements that can build up in your body over time. By following this simple guide every day, you’ll soon see the difference it will make to how you feel and look!

Check out this 20-min Full Body Workout at Home.

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

Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one’s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he’s not typing away at his keyboard, he’s indulging his passion for soccer. The motto that guides Jeremy through his life is  ‘Be the change that you wish to see in the world.’

J. Paul
J. Paul

Jovial is from Dubai, and is a Head EMS Instructor/Fitness Manager/Nutrition Consultant for REMS Fitness. He is certified by the Gold’s Gym Fitness Institute and Registered as a Gym Instructor.
Jovial specialises in HIIT training, Rehabilitation/injury recovery, Strength and Conditioning, Kickboxing, Body Weight Training and Weight Training, and practices each discipline himself. His approach is to focus on improving his clients’ lifestyle by motivating them and setting an example.

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