Chronic fatigue, digestive issues, and poor sleep have you on edge. Going on a 10-day detox diet seems to be the best solution – it claims to help you get rid of toxins, boost your metabolism, and give you a burst of energy. The thing is, you’re not sure that drinking mostly juice for 10 days is something you can do.
The good news is you don’t need to go on a restrictive diet in order to detox. Your body does it all on its own. Forget the Master Cleanse and other crazy diets that are impossible to stick to in the long term and revamp your food choices with healthy foods and change your eating habits. This is the best way to “detox”.
You’ve probably read your fair share of diet plans, so here’s a shopping guide that will make your meal prep and diet so much easier. It includes a shopping list for a 10-day detox diet and expert tips on how to get the most bang for your buck.
This isn’t another “lose 10 pounds in 10 days 10-day detox diet shopping list”. It’s about eating healthily for 10 days to reset or jump-start your weight loss or health improvement journey. Unlike most other plans, it gives you many healthy eating options to choose from.
It’s also flexible enough to include your preferences. And the best part — it has some advice on how to choose the best foods without breaking the bank.
Here’s what you need to know about stocking up on healthy, healing foods before you go on a 10-day detox.
Firstly, here’s what should definitely be in your shopping cart as you prepare for your detox:
Some meats are high in fat, particularly saturated fat. Eating a lot of saturated fat can raise the cholesterol levels in your blood, and high cholesterol increases your risk of coronary heart disease (16).
The type of meat product you choose and how you cook it can make a big difference to the saturated fat content.
While you’re on this detox diet, you should choose lean meats (lean beef, skinless poultry, salmon, tuna).
A rule of thumb is that the more white a cut of meat has, the more fat it contains. So with bacon, for example, you should choose back bacon as it contains less fat than streaky bacon.
With fish, you should choose a fatty kind such as salmon. It’s rich in omega-3 fatty acids, which support heart health and may lower inflammation (12).
You’ll need to be wary of fish that may have high mercury levels such as swordfish, king mackerel, and shark.
Other tips to help you buy healthier options:
Read More: 10-Day Detox Diet: How To Get All The Benefits Of A Detox Without Juicing
Leafy Greens
They’re one of the most nutrient-dense forms of vegetables that are available, so they should be a part of every diet. Leafy greens are also rich in calcium, folate, and iron (9). Due to their very low calorie count, you can eat as much as you want without adding unnecessary calories to your daily intake.
Leafy greens include kale, spinach, lettuce, chicory, collard greens, and mustard greens
These are loaded with vitamins and minerals that promote good health and they also contain sulfur compounds that may have health benefits (6). There is some epidemiological evidence that cruciferous vegetable intake may reduce cancer risk due to the sulfur-containing compounds (7).
Try eating cruciferous vegetables (broccoli, cauliflower, cabbage) at least twice a week.
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Oranges are rich in vitamin C, which supports the immune system, and they also contain antioxidants that neutralize harmful free radicals inside your body (20).
Apples are rich in fiber and they may help lower cholesterol levels, so you’ll be better able to fight off inflammation and disease. Pears are also rich in fiber, making them another good choice for the detox diet (8). However, all fruits have similar benefits, so choose what you like or what is in season.
They contain high levels of anthocyanins, which act as antioxidants by neutralizing free radicals that can cause cell damage (3). Strawberries, blueberries, and blackberries are all great choices.
They’re good for your digestive system as they contain a lot of fiber. They’re also low energy-dense foods and are rich in antioxidants and other nutrients (10). Carrots, beets, and parsnips are great options.
They contain all the necessary essential amino acids for building muscle and also support the immune system while boosting energy levels (19).
This contains plant polyphenols, which may have health benefits, and also contains heart-healthy fats (14). Use olive oil as you cook or to dress salads to enjoy all the health benefits it has to offer.
This makes a great substitute for butter or other fat-rich spreads as it’s made up of medium-chain fatty acids that are easily metabolized by the body.
However, it’s controversial due to its high saturated fat content and its widely claimed health benefits have not been scientifically proven (5). If you choose to use coconut oil, do so in moderation as you would with butter or any other rich source of saturated fat.
They’re high in protein and fiber, which is great for weight loss (11). They also contain heart-healthy monounsaturated fats so they may help lower cholesterol levels and prevent clogged arteries. Almond, peanut, and cashew nuts are all excellent options
This is full of antioxidant-rich cocoa, which may help lower blood pressure, reduce the risk of stroke and heart attack, and improve mood by increasing serotonin levels in the brain. It also contains magnesium, which is essential for producing energy for your body (4).
We’ve compiled healthy detoxifying foods in our 10 Effective Natural Detox Methods for Resetting Your System blog post.
Cut these foods out of your diet for 7 days to enjoy the benefits of a detox:
Find more information in our Microbiome Diet Shopping List for a Healthy Gut article.
Healthy eating doesn’t need to be stressful or expensive. Use these tips for successful shopping:
Never go shopping on an empty stomach as this will make it harder to resist temptation, and the healthiest choices may not be the first thing you grab off the shelf. Instead, eat a healthy snack before you head out.
As the nutrition facts labels sometimes don’t tell you enough to know what’s really in packaged foods, you should also take time to check out the ingredient lists (15).
Go with a shopping list and stick to it. An easy way to blow your healthy eating plan is to wander into the store without any idea what you’re looking for, or even worse, you stop somewhere else after you leave the supermarket because “you just have to pick something up”.
Stick with your original plan by making sure everything on your list can be found in one place. This means no impulse buys at an extra store and no saving “just one more thing” for another trip.
One way of making healthy eating cheaper is by sticking with what’s fresh and available seasonally— foods that grow when the weather permits.
For example, watercress is popular during the winter months, while citrus fruits such as oranges are at their peak during the summer. Seasonal produce is cheaper, fresher, and tastes better.
If you want to get vitamins, minerals, fiber, and antioxidants all at once, aim for color-coded varieties on your next trip to the supermarket.
You should aim for a mix of red, orange, yellow, green, blue/purple, and brown (or black) produce: think red strawberries, orange carrots, and dark leafy greens such as mustard greens or kale (21).
If you need produce that’s not in season but don’t want to go over your budget, you should stock up on frozen fruits and vegetables.
Frozen foods are often equally as nutritious as fresh produce, but they can be more convenient to have around. There are many ways to incorporate frozen fruits and vegetables into your diet — for example, you can use frozen blueberries and frozen spinach for blended smoothies.
You can support your body’s natural detoxification process by eating a variety of nutrient-rich foods as part of balanced meals. Here are some ways to detox your body (1) in 10 days:
By following these steps and making healthy choices, you can support your body’s natural detoxification process in just 10 days.
Our 1-Day Detox guide goes into specific detail about incorporating detoxifying foods into your diet and provides a sample detox meal plan to get you started on the right track.
Read More: 5-Day Detox Diet Plan: Why Juicing Won’t Work, And What To Do Instead
A 10-day detox may not sound like a long time, but it can have significant benefits for your body. In this section, we’ll discuss some of the key benefits of a 10-day detox.
One of the main benefits of a 10-day detox is improved digestion. By eliminating ultra-processed and unhealthy foods from your diet and replacing them with nutrient-rich whole foods, you’re giving your digestive system some much-needed support with fiber and other nutrients. This allows your body to function more efficiently and can lead to improvements in bloating, constipation, and other digestive issues (25).
The typical Western diet is filled with sugar, caffeine, and highly processed foods that can leave you feeling sluggish and tired. By following a 10-day detox, you’re giving your body a chance to reset and eliminate these energy-zapping foods. This can then lead to increased energy levels, which will make you feel more alert and focused throughout the day (26).
Many people turn to detoxes as a way to jumpstart their weight loss journey. While weight loss shouldn’t be the sole focus of a 10-day detox, it’s often a welcomed side effect. By eliminating unhealthy foods from your diet and focusing on whole, nutrient-dense options, you may see the number on the scale start to go down (26). This can also provide motivation to continue making healthy choices beyond the 10-day detox.
The foods we eat can have a huge impact on our skin. By eliminating ultra-processed and sugary options, you’re giving your body a chance to eliminate toxins and improve overall skin health (26). Many people report clearer, brighter skin after completing a 10-day detox.
Ultra-processed and sugary foods affect our physical health and can also have a negative impact on our mental health. By following a 10-day detox, you may experience improved mental clarity and focus due to a reduction in brain fog caused by unhealthy eating habits (26).
One of the most significant benefits of a 10-day detox is the opportunity to establish healthier habits. By eliminating ultra-processed and unhealthy foods and replacing them with nutrient-rich options, you give your body much-needed nourishment and set yourself up for long-term success. These healthy habits can be extended beyond the 10 days and become a part of your daily routine.
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Any worthwhile lifestyle change will take time and effort, and a complete detox is no different. A 10-day detox can provide significant benefits, but it’s important to continue making healthy choices even after the detox is over.
Here are some timelines to consider:
We should emphasize that you can’t completely eliminate all toxins from your body. The way our bodies are designed, they constantly produce waste and toxins as a byproduct of metabolism. However, you can reduce the amount of toxins in your body by following a healthy lifestyle and regularly incorporating detox practices.
You may lose between 1 and 5 pounds on a 10-day detox, depending on your starting weight and how strict you are with the detox plan. However, this weight loss is not permanent and may be due to losing water weight or reduced bloating from eliminating high-sodium foods.
The main goal of a 10-day detox should be to improve your overall health and support your body’s natural detoxification process, rather than focusing solely on weight loss.
Yes, you can eat eggs as part of a 10-day detox meal plan (2), as long as they’re prepared in a healthy way. Eggs are an excellent source of protein and contain essential nutrients, including B vitamins and choline (18).
As you need to limit saturated fat when you incorporate eggs into your detox diet, you may want to opt for boiled or poached eggs over fried eggs.
Our blog on 7-Day Vegan Cleanse has some plant-based alternatives for incorporating protein into your detox meals if you want to try a vegan diet.
Detox doesn’t directly target belly fat, but it can support weight loss and improve overall health, which may lead to a reduction in belly fat.
By eliminating ultra-processed foods and focusing on whole, nutrient-rich foods during a detox, you’ll reduce your calorie intake, which can promote weight loss, including from the abdominal area. You shouldn’t expect much fat loss in a single week, but if you continue eating healthy and maintain a calorie deficit over time, you may start to see more significant results.
In addition, by increasing water intake and incorporating exercise into your routine, you can help reduce bloating and promote fat loss in the abdominal area (13).
Check out this sugar detox guide for more information on how to reduce bloating and promote a healthy gut, which can help contribute to a flatter belly.
Navigating the supermarket aisles can feel overwhelming when you’re trying to make healthy food choices. However, with these simple shopping strategies, you can skip the stress and leave the market with bags full of healthy options.
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