2 Day Cleanse To Debloat And Reset Your Body

If you’ve tried one of the popular juice cleanses or one of the many fad diets that are out there and you’re still not seeing results, here’s what you need to know. 

No amount of detox tea, juice, or restrictive dieting can truly reset your body. The most these overpriced and trendy cleanses can do is help you shed water weight, which you’ll gain right back as soon as you resume eating solid foods. 

Furthermore, starvation, calorie restriction, and skipping meals can actually lead to weight gain in the long run (1). And let’s not get started on the potential side effects of these cleanses, which can range from headaches and fatigue to nausea and dizziness.

In order to see long-lasting results, you need to make lasting changes to your lifestyle and diet. This 2-day cleanse is designed to help you jumpstart your journey to a healthier you. It works by supporting the function of your liver and kidneys, two organs that are responsible for cleansing your body of toxins. 

This cleanse is also rich in fiber, which helps promote regularity and prevent constipation. By the end of the 2 days, you may feel lighter, less bloated, and more energized.

What Does a 2-Day Cleanse Do?

Your body has its own detoxification system. Here’s a brief look at the main organs involved:

The Liver

The liver is the body’s largest internal organ. It filters blood coming from the digestive tract, breaking down toxins and getting rid of them through bile or urine. It also produces bile, a yellowish-green fluid that helps break down fats in the small intestine.

The Kidneys

The kidneys are a pair of organs that are located in the middle of your back, just below the ribcage. They filter blood and remove waste products, which are then eliminated through urine.

The Colon

The colon, or large intestine, is a long, coiled tube that absorbs water and electrolytes from indigestible food matter. It also eliminates solid waste from the body.

The 2-day cleanse works by nourishing your body with nutrients and supporting the function of these organs. This helps your body get rid of toxins more efficiently. 

The idea is that by giving your body a break from alcohol, ultra-processed foods, and other unhealthy substances, you give it a chance to reset. This cleanse isn’t about starving yourself or depriving your body of essential nutrients. 

It’s about giving your body the nourishment it needs to function optimally and supporting its natural ability to cleanse itself. In addition to dietary changes, this weekend cleanse also involves initiating lifestyle changes that support optimal body function. 

To learn more about what comes out of your body when you detox, check out our in-depth article on the topic.

Can You Lose Weight on a 2-Day Cleanse?

You may lose a few pounds on this cleanse, but it’s mostly water weight. The goal of this cleanse is not weight loss, but to give your body a chance to reset and promote optimal function.

That being said, making healthy lifestyle changes after the cleanse can help you lose weight and keep it off in the long term. These changes may include eating more whole foods, cooking at home more often, and getting regular exercise (2)

If you’re curious about the 5-day detox diet plan, check out our earlier article.

How Much Weight Can You Lose on a 2-Day Cleanse?

A 2-day cleanse can lead to some weight loss, but it’s important to note that most of this will likely be water weight rather than fat loss. The amount of weight you can lose varies depending on factors such as your starting weight, metabolism, and the type of cleanse.

Typically, people may lose anywhere from 1 to 5 pounds during a short cleanse. However, these results are usually temporary, and previous eating habits will likely lead to regaining the lost weight.

It’s always best to approach weight loss with a balanced diet and regular exercise for sustainable results (4).

Do You Gain All the Weight Back After a 2-Day Cleanse?

After a 2-day cleanse, it’s common to regain most, if not all, of the weight lost once you return to your regular eating habits. This is because the weight loss during a cleanse is primarily due to water loss and not fat loss (3). 

Once you resume normal eating, your body replenishes its glycogen stores, which also brings back the water weight. For sustainable weight management, it’s more effective to focus on long-term lifestyle changes, such as a balanced diet and regular exercise (4).

How Do You Do a 2-Day Cleanse at Home?

Unlike a 2-day juice cleanse, this home cleanse does not require you to purchase any special juices or teas. All you need is a few days’ worth of healthy, whole foods and some basic kitchen supplies.

Follow the steps below to get started:

1. Clean Out Your Pantry

Gear up for the start of a healthy new week by doing a little pantry clean-out. Toss any ultra-processed foods, junk food, and unhealthy snacks (5). This will make it easier to resist temptation during the cleanse. You want your pantry to be stocked with healthy, whole foods that you can easily cook and prepare.

Here are a few healthy pantry staples to keep on hand:

• Whole grains: oats, quinoa, brown rice, whole-wheat pasta
• Legumes: beans, lentils, chickpeas
• Nuts and seeds: almonds, walnuts, flaxseeds, chia seeds
• Healthy fats: olive oil, avocado oil, nut butter

Read more: Plant-Based Foods List: 30 Healthy Foods for Your Vegan Menu

2. Plan Your Meals

You’ll need to eat 3 meals per day during the cleanse, plus 2 snacks. It’s important to plan your meals in advance so you don’t get too hungry or make unhealthy food choices.

Each meal should include a source of protein, healthy fats, and complex carbohydrates. This will help you feel satisfied and give you sustained energy throughout the day. 

Read more: Air Fryer Peaches Recipe (+5 Topping Ideas)

For the 2-day cleanse, you’ll need “detoxifying” foods that support the smooth running of your body’s natural detox system. Below are some meal ideas inspired by Dr. Oz’s 48-Hour Weekend Cleanse.

Breakfast Options

Start your morning off with high-fiber foods that will help move things along.

Option 1: Quinoa with Prunes

Quinoa is a complete protein, which means it has all the essential amino acids your body needs. It’s also high in fiber, which is important for gut health (6). Prunes are a natural laxative and can help relieve constipation, but you can substitute them with any dried or fresh fruit you like (7).

Ingredients:

• 1/2 cup quinoa, rinsed
• 1 cup water
• 1 pinch nutmeg
• 1 tsp grated ginger
• 1 tbsp flaxseed oil
• 1/3 cup chopped prunes
• 1/4 cup rice milk (or any other type of milk you prefer)

Instructions: 

1. Combine the quinoa and water in a small saucepan. Bring to a boil.
2. Stir in the nutmeg, ginger, and flaxseed oil.
3. Add the prunes and rice milk. Lower the heat and simmer for 10 minutes, or until the quinoa is cooked through.

Option 2: Kale, Pineapple, and Ginger Detox Drink

Juicing kale is a great way to get your greens in without having to eat them. Kale is high in fiber and antioxidants, both of which are important for detoxification (8). Your kidneys will love the antioxidants in kale, and the fiber will help your body eliminate toxins through the GI tract. 

Pineapple contains bromelain, an enzyme that helps with digestion by breaking down proteins (9), and ginger is a natural anti-inflammatory that can also help soothe nausea and indigestion. Make sure to pair this smoothie with healthy breakfast foods that provide protein, healthy fats, and complex carbs.

Ingredients:

• 1/2 cup pineapple
• 2 large cucumbers
• 1 bunch kale without stems (4 cups chopped)
• 1/2 lemon, squeezed
• 1/4 inch of ginger
• 1 bunch mint (1/2 cup)

Instructions: 

1. Juice all the ingredients in a blender. Add ice if desired for consistency.
2. Pour into a glass and drink immediately.

Option 3: Pineapple, Lemon, and Pomegranate Blend-Free Detox Drink

This is a great juice to drink first thing in the morning. The pineapple and pomegranate are high in antioxidants, which help protect your cells from damage. The lemon is a good source of vitamin C. Pomegranate may also have protective effects on the liver (10). This drink isn’t a meal replacement, so make sure to pair it with healthy breakfast foods that provide protein, healthy fats, and complex carbs. 

Ingredients:

• 3/4 cup unsweetened pineapple juice
• 1 lemon
• 1 cup unsweetened pomegranate juice
• 3 cups water

Instructions: 

1. Mix all the ingredients together in a pitcher.
2. Serve over ice and enjoy.

Snack Options

The juices under breakfast options can also act as snacks. Here are some other ideas:

Option 1: Mixed Vegetables

Colorful vegetables such as carrots, bell peppers, and cucumbers are low in calories but high in nutrients. They’re also a great source of fiber, which is important for gut health (11). Dip them in some hummus or guacamole for a satisfying snack. Alternatively, dress them with olive oil and vinegar for a light and refreshing option.

Option 2: Fruit

Fruit is a great source of vitamins, minerals, and antioxidants (12). Pair them with yogurt or nut butter for a balanced snack. Choose any fruits you like, such as:

• Dark berries: blackberries, blueberries, and raspberries contain high levels of antioxidants that can help protect your cells
• Citrus fruits: lemons, oranges, and grapefruits are a good source of vitamin C, which is important for immune health
• Apples: apples are an excellent source of fiber, which can help with digestion

Option 3: Herbal Teas

Certain teas can be helpful for detoxification. Try to drink 1-2 cups per day of these teas instead of sugary beverages:

• Dandelion tea: Dandelion may be a natural diuretic that can help promote healthy kidney function which flushes toxins from the body (13).
• Nettle tea: nettle is a nutrient-rich herb that is rich in vitamins and minerals (14).
• Ginger tea: ginger is a warming spice that can help to stimulate digestion and has antioxidant properties (15).
• Peppermint tea: peppermint is a refreshing herb that is said to help soothe the digestive system (16).
• Chamomile tea: chamomile is a calming herb that has been used traditionally to help ease digestive discomfort (17).

Lunch and Dinner Options

The meals below are light but satisfying and will help you reach your daily nutrient goals. They contain specific foods that are detoxifiers and support the organs of detoxification: the liver, kidneys, and lymphatic system.

Option 1: Vegetable Soup

This flavorful broth-based soup contains fennel to help support the liver, garlic to help fight infection, and cabbage for fiber to help promote toxin removal through the digestive system (18). The shiitake mushrooms add a meaty flavor. Pair this soup with a protein-rich wrap or whole-grain and legume-based salad for a complete meal.

Ingredients:

• 2 red onions, roughly chopped
• 2 stalks celery, roughly chopped
• 1 fennel bulb, fronds and stalks included, roughly chopped
• 2 tsp caraway seeds
• 2 tsp sea salt
• Freshly ground pepper
• 1 cup sliced shiitake caps
• 4 large cloves garlic, chopped
• 1 cabbage, roughly chopped
• 2 quarts water
• 2 tbsp paprika
• 2 tbsp fresh oregano, chopped
• 8 sprigs parsley, chopped stems and leaves
• 1/2 cup parsley, chopped

Instructions: 

1. In a large pot, combine the onions, celery, fennel, caraway seeds, salt, and pepper.  Sauté over medium heat for 10 minutes.
2. Add mushrooms, garlic, cabbage, and water. Bring to a boil, then reduce the heat and simmer for 1 hour.
3. Remove from heat and add the paprika, oregano, parsley stems, and half the chopped parsley leaves. Allow to cool slightly, then blend until smooth.
4. Serve in bowls and top with remaining chopped parsley leaves.

Option 2: Soy Products Such as Tofu, Tempeh, and Edamame

Soy products are a good source of plant-based protein and contain isoflavones, which are plant compounds that may have various health benefits (19).

Tofu, tempeh, and edamame can be added to soups, salads, stir-fries, and grain dishes. Make sure to include complex carbs and healthy fats for a complete meal.

Option 3: Cruciferous Vegetables

Cruciferous vegetables such as broccoli, cabbage, and kale are great for detoxification. They have sulfur-containing compounds that may support the liver which is one of the organs that helps remove toxins from the body. They also contain fiber, which is important for gut health (20).

Cruciferous vegetables can be enjoyed cooked or raw. They can be added to soups, salads, and whole-grain dishes. They can also be enjoyed on their own with a yogurt-based dip, hummus, or guacamole. Be sure to pair your vegetables with protein, complex carbs, and healthy fats for a complete meal.

Uncover the surprising benefits of the detox tea for weight loss in our past article.

3. Get Moving

You’ve cleared your pantry and meal prepped in readiness for the 2-day cleanse. Now it’s time to get your body moving. Exercise is important for your overall health, but it also plays a role in detoxification. It helps increase circulation and promote the elimination of toxins through sweat. In addition, exercise helps reduce stress, which can be a trigger for unhealthy eating (21).

Aim for 30 minutes of moderate-intensity exercise on each day of the cleanse. Moderate-intensity activities include walking, swimming, and biking. If you’re new to exercise, start with low-intensity activities and gradually increase the intensity over time.

4.  Drink Plenty of Fluids

It’s important to drink plenty of fluids while you’re cleansing. Water helps flush toxins from the body and keeps you hydrated (22). Aim for 8-10 glasses of water per day, or more according to your individual needs. You can also drink herbal teas. Just stay away from alcohol and sugary drinks during this cleanse. Some people also choose to avoid caffeine. 

If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!

5. Sleep

Getting enough sleep is important for overall health, but it’s also crucial for detoxification (23). Sleep helps the body to repair and heal itself. It also helps reduce stress, which can be a trigger for unhealthy eating. Aim for 7-9 hours of sleep per night.

6. Relax

The final step in the 2-day cleanse is to relax. Stress can be a trigger for unhealthy eating, so it’s important to find ways to relax and de-stress (24). Some relaxation practices such as deep breathing encourage the lungs to work more efficiently, which helps promote detoxification (25). They may also improve blood circulation and digestion, both of which are important for detoxification.

Is a Two-Day Cleanse Enough?

A two-day cleanse won’t magically “fix” all your dietary problems, but it can be a helpful way to reset your eating habits and jump-start your journey to healthier eating. 

If you’re looking to make lasting changes to your diet, it’s important to focus on sustainable practices that you can stick with in the long term. 

This includes eating a variety of nutrient-rich foods, exercising regularly, and getting enough sleep.

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FAQs

• What happens on day 2 of a cleanse?

On the second day of a 2-day cleanse, many people experience a mix of sensations and challenges as their body continues to adjust.

Physically, you may notice a decrease in energy levels due to the reduced calorie intake and possible absence of caffeine. This can make you feel more fatigued or sluggish than usual. It’s also common to feel lighter if you’ve eliminated solid foods and increased your intake of fluids.

As your body adapts, you may experience some detox symptoms such as mild headaches or irritability, which are often attributed to the withdrawal of substances such as caffeine.

The second day may also bring about a heightened awareness of hunger due to the limited food options, but focusing on the end goal and the potential benefits can be motivating. Some individuals report feeling a sense of accomplishment and control by successfully reaching this point in the cleanse.

Benefits observed on the second day can include reduced bloating, a temporary loss of water weight, and the mental satisfaction of committing to the cleanse. However, the temporary nature of these benefits should be considered, and it’s important to prepare for a smooth transition back to regular, balanced eating after the cleanse to maintain overall well-being.

• What is the hardest day of a cleanse?

The hardest day of a cleanse is often the first day. This is when your body is adjusting to the sudden change in diet and the absence of regular foods, caffeine, or sugar. You may experience cravings, hunger pangs, and even withdrawal symptoms such as headaches or irritability.

The initial adjustment period can be challenging both physically and mentally as you adapt to the cleanse routine. However, once past the first day, many people find that their bodies start to acclimate, making subsequent days a bit easier to manage.

• Does your stomach shrink on a cleanse?

A cleanse may offer a brief period of reduced bloating or appetite, but it doesn’t lead to long-term changes in the physical size of the stomach. Sustainable changes in appetite or digestion typically require consistent, healthy dietary habits over time.

Cleanses typically involve consuming fewer calories and more fluids, which can lead to a temporary decrease in bloating and a feeling of lightness.

The stomach is a muscular organ that can stretch and contract depending on how much food and liquid it holds. While you may feel less full during a cleanse, this isn’t the same as the stomach itself shrinking permanently. Instead, the sensation is often a result of the stomach being less stretched due to smaller meal sizes and the absence of heavy foods.

A cleanse may also temporarily affect digestion and appetite, leading to changes in how full you feel after eating.

This can result in a temporary reset of eating habits, which makes you more mindful of portion sizes post-cleanse.

• How can you reduce your tummy in 3 days?

Reducing your tummy in 3 days will primarily involve debloating, and establishing habits that may lead to a healthy lifestyle and eventual belly fat loss. 

To reduce bloating:

• Drink plenty of water to flush out excess fluids and toxins.
• Avoid foods that can cause bloating, such as ultra-processed or high-sodium foods.
• Eat more fiber-rich foods like fruits, vegetables, and whole grains to help with digestion and prevent constipation.
• Limit carbonated beverages and chewing gum, which can lead to swallowing air and bloating.

To reduce belly fat over time:

• Incorporate strength training exercises into your routine to build muscle mass, which helps burn fat more efficiently.
• Increase cardiovascular exercise such as running, cycling, or swimming to burn calories.
• Monitor your calorie intake and try to maintain a calorie deficit by eating fewer calories than you expend. This may involve reducing portion sizes, choosing healthier options, and avoiding calorie-dense foods.
• Limit added sugar intake as it can lead to excess fat storage in the abdominal area.

A healthy and sustainable approach to reducing belly fat involves consistent habits over time rather than quick fixes or extreme measures such as 3-day cleanses.

The Bottom Line

A two-day cleanse is a short-term detoxification plan that can help reset your eating habits. It’s important to focus on sustainable practices that you can stick with in the long term. This includes eating a variety of nutrient-rich foods, exercising regularly, and getting enough sleep.