7-Day Detox Plan To Kick-Start Your Metabolism And Help You Lose Weight

The 7-day detox plan has gotten a bad rap, thanks to influencers who have turned it into a quick-fix fad diet aimed at instant weight loss. The truth is, most healthy people don’t need to detox. Our bodies can naturally eliminate toxins through an extensive system that involves the gut, liver, kidneys, and several other organs. 

However, if you’re looking to clean up your diet and start eating healthy, the detox diet meal plan for seven days may help you. It’s essentially a healthy eating program that involves eating more fruits and vegetables to help your body do its job of cleansing itself of toxins. 

Before we get started on the detox meal plan, let’s look at what toxins are and how healthy eating may help your body function better. 

What Is a Detox Plan?

A detox plan is a short-term dietary and lifestyle plan that is focused on eliminating toxins from the body. This process typically involves avoiding certain foods and incorporating others, in addition to engaging in supposedly detoxifying activities such as saunas or yoga. 

The goal of a detox plan is to give your body a break from potentially harmful substances and allow it to reset and function at its best.

Detox plans have gained popularity in recent years as a way of improving overall health and promoting weight loss. Common detox plans include juice cleanses, elimination diets, and fasting.

In addition to these more extreme detox plans, there are also gentler options that are focused on incorporating whole, unprocessed foods into your diet while eliminating ultra-processed foods and other potential sources of toxins. 

These plans can range from a few days to several weeks, depending on your personal preferences and goals.

Regardless of the specific type, all detox plans involve temporarily eliminating certain foods or substances from your diet to give your body a break and allow it to eliminate any accumulated toxins.

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What Does a Detox Do to Your Body?

A detox plan can have various effects on your body, depending on the type and duration of the plan. Here are some potential ways a detox may affect your body:

Improved digestion

By incorporating more fruits and vegetables, you’ll increase your fiber intake, which can be great for the digestive system, promoting regularity and supporting a healthy gut microbiome. 

Increased energy

People often report feeling more energized and focused after completing a detox plan. This may be due to the elimination of sugary and ultra-processed foods, which can lead to energy crashes.

Weight loss

While not all detox plans are designed for weight loss, many people experience weight loss as a result of eliminating certain high-calorie foods from their diets and consuming more low-calorie, nutrient-dense foods.

Reduced Inflammation

Many of the foods that are included in a detox diet are rich in phytochemicals, which may have anti-inflammatory properties. By including more of these foods, such as fruits and vegetables, a detox plan can help reduce overall inflammation levels.

Improved Skin

Some people have reported clearer and brighter skin after completing a detox plan. This may be due to the elimination of ultra-processed foods and added sugars, which can contribute to skin issues in some people (5) (6).

Mental Clarity

A detox plan can also have positive effects on mental health, promoting feelings of calmness and improved focus. This may be due to the elimination of caffeine and other stimulants that can cause jitters and anxiety, and/or the elimination of alcohol (2).

Improved Sleep

Many people have reported better sleep quality and increased feelings of relaxation after completing a detox plan. This may be due to the elimination of caffeine and other stimulants, and alcohol, in addition to the incorporation of stress-reducing activities such as yoga or meditation.

Read more: Armpit Detox: Why People Do it, Whether it Works & How to Do It

When Should You Detox? 

Your body is constantly working to maintain a healthy balance of key nutrients and chemicals. Some of these substances can cause problems if they accumulate in your body over time. These are called toxins.

Toxins come from our environment and the foods we eat. Some foods, such as ultra-processed foods, often have additives that some people believe are toxic to the body. The more processed a food is, the more additives it may contain (15). 

Most of us have been exposed to toxins from different sources without even knowing it: pesticides and other chemicals in our foods; lead paint in old homes; impurities in water; mercury in fish; air pollution; formaldehyde in tissues and shampoo; cigarette smoke; and alcohol.

Exposure to toxins over time can cause health problems (3). Some of the health issues that may result from long-term exposure to toxins include:

• Cancer 
• Kidney damage
• Liver damage
• Hormonal disruption

Not only are our bodies combating external substances that enter the body, they also produce chemicals such as urea, carbon dioxide, and lactic acid, which must be eliminated from the body (7).

Our bodies naturally eliminate toxins through various organs, such as the liver and kidneys. However, with a modern diet and lifestyle, our bodies can become overwhelmed with the amount of toxins we consume daily. This is why many people choose to do a detox plan periodically to support their body’s natural detoxification processes.

Some signs that it may be time for a detox include feeling bloated or sluggish or experiencing skin issues. You may also want to consider a detox if you’ve recently been consuming a lot of ultra-processed foods, alcohol, or medications.

In the majority of cases, detox isn’t necessary to help restore the body’s balance and function properly, but it can help you reframe your mindset and serve as a starting point for building healthier habits. 

If you want to lose weight, a 7-day detox can help you become accustomed to some healthier eating habits that will lead to weight loss over time. You may also find that eliminating foods your body doesn’t process well can help reduce bloating, gas, constipation, and other digestive problems. 

Not everyone needs to do a detox plan and it should not be used as a substitute for medical treatment. If you’re considering a detox plan, it’s best to consult a healthcare professional first, particularly if you have any pre-existing health conditions.

Is a 7-Day Detox Good?

A 7-day detox can be an option for otherwise healthy adults who are looking to reset their bodies and promote overall health. 

By temporarily eliminating ultra-processed foods, alcohol, and other potential sources of toxins, a 7-day detox can give your body the chance to eliminate any accumulated toxins and function more efficiently. It may also serve as a jumpstart to healthier habits and a more balanced diet.

However, it’s important to approach a 7-day detox with caution and not as a quick fix for weight loss or other health concerns. It’s also crucial to listen to your body and make adjustments if necessary, rather than pushing through any discomfort or potential side effects.

Furthermore, a 7-day detox should not be seen as a long-term solution, but rather as a periodic reset to support your body’s natural detoxification processes. It’s important to maintain balanced and healthy eating habits after completing the detox plan to sustain any benefits gained.

Our blog, 10 Effective Natural Detox Methods, offers insight into the effectiveness of detox plans in general.

How Much Weight Can You Lose on a 7-Day Detox?

You may shed as much as 1-2 pounds per day on a 7-day detox plan, but the amount of weight loss can vary depending on factors such as your starting weight, body composition, and the type of detox plan you follow.

While rapid weight loss may be enticing, it’s important to note that the majority of this weight loss is likely to come from water weight and not fat. Therefore, it is not a sustainable approach to long-term weight loss. Sustainable weight loss comes from eating a healthy balanced diet and being physically active, and happens at a rate of 1-2 pounds per week.

In addition, weight loss should not be the sole focus of a detox plan. The primary goal should always be giving your body a break from potentially harmful substances and supporting its natural detoxification processes. Any weight loss that occurs during this process can be seen as a bonus rather than the main purpose.

Our Fasting Detox guide provides specific recommendations for a 7-day detox plan, including what to eat and what to avoid, in addition to tips for staying on track and managing potential side effects.

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What Do I Eat on a 7-Day Detox Diet? 

You don’t need a juice cleanse or smoothie diet to reset your eating habits. A 7-day juice cleanse may be harmful due to its extremely restrictive nature as you won’t be getting enough nutrients on such a diet, which puts you at risk of complications. 

The same applies to the 7-day smoothie weight loss plan. It’s not the safest or most sustainable option for people who are looking to improve their health. 

Foods to Eat on the 7-Day Detox

Focusing on home-cooked meals with nutritious foods will get you back on the right track. Some foods to eat while on a detox include:

Vegetables

Vegetables are rich in phytochemicals (11). These are naturally occurring plant chemicals that have many health benefits. While on the detox diet, it’s good to include vegetables in most of your meals. Half of your plate should be filled with brightly colored vegetables.

Some vegetables are believed to be particularly useful due to their properties, including:

• Garlic
• Onions
• Beets
• Cauliflower
• Cabbage
• Artichokes
• Collard greens
• Brussel sprouts
• Kale

Fruit

Fruit is an important part of the detox diet plan. For example, berries are rich in antioxidants, fiber, and phytochemicals that support digestive and other functions (11). Fruit provides fiber, water, and vitamins, and also acts as a natural sweetener. 

While on the detox diet, you should try to eat fruit in moderation. It can be easy to overeat certain fruits such as bananas or grapes. 

Some fruits are believed to be particularly beneficial:

• Apples (with skin)
• Pears (with skin)
• Berries (especially cranberries)
• Watery fruits such as grapefruit
• Melons (especially cantaloupe) 

Whole Grains

Grains are a major source of fiber and B vitamins. They also provide magnesium, selenium, and chromium, which help regulate blood sugar levels, support metabolism, and reduce cholesterol. There is evidence that a diet rich in whole grains reduces the risk of type 2 diabetes (20).

A high-fiber diet helps reduce inflammation and slows down digestion so your body can better manage blood sugar levels, regulate bowel movements, lower cholesterol levels, and improve heart health. High-fiber foods can be particularly beneficial to those who are suffering from diabetes or obesity (16).

High-fiber whole-grain foods include:

• Oatmeal
• Brown rice
• Quinoa
• Buckwheat
• Wild rice

Lean Animal Protein

Lean animal protein is an important part of the detox diet plan. Animal proteins are high in essential amino acids, which play a role in muscle repair and growth (1). When you’re on a reduced-calorie meal plan, preserving lean muscle mass is vital. 

Animal proteins include:

• Fish (salmon, tilapia) 
• Poultry (chicken, turkey, duck) 
• Lean beef

Beans and Legumes

Beans and legumes are excellent sources of plant-based protein. They’re also rich in B vitamins, antioxidants, potassium, magnesium, and iron (17). If you’re on a detox and need to stick to a budget, the foods below are some of the most affordable protein sources. 

Beans and legumes to include in your diet are:

• Lentils 
• Black beans
• Pinto beans
• Kidney beans 
• Soybeans 

Healthy Fats

Healthy fats are an important part of any diet. Not only are they filling, they’re also required for brain function, hormone regulation, and providing essential nutrients (18).

Healthy fats can be great for health, but they still have calories that should be taken into account. 

Using healthy oils such as avocado oil or olive oil is fine, but you must stick to the appropriate serving sizes of nuts or avocados as it’s easy to overdo it with these foods. It’s recommended that healthy fats account for 20-35% of your daily caloric intake (14). 

Healthy fat sources include:

• Olive oil
• Flaxseed oil
• Avocado oil or avocados
• Nut butter
• Nuts (in moderation)
• Chia seeds 
• Fatty fish such as salmon or mackerel (limit fried fish) 

Dairy Substitutes

Some people choose to eliminate dairy from their detox diet meal plan. Whether you eat dairy products or not comes down to personal preference and possible intolerances. A dairy-free meal plan can include substitutes such as:

• Soy milk 
• Coconut milk
• Almond milk
• Oat milk

Probiotic-Rich Foods

Probiotic-rich foods, such as yogurt, can help support the immune system and a healthy gut (8). Research has found that some probiotic-rich fermented foods also contain antioxidants and other bioactive compounds that have various health benefits (10), including: 

• Yogurt
• Kefir
• Tempeh
• Kimchi
• Sauerkraut

Prebiotic Fiber Foods

Prebiotics are fibers that are found primarily in plants that feed the good bacteria in your digestive tract. These beneficial bacteria produce substances that fight against harmful bacteria and promote a healthy digestive tract. Not only does prebiotic fiber feed your “good” gut bacteria, it also helps keep you full and regular (9). 

Prebiotic foods include: 

• Onions
• Garlic
• Leeks 
• Asparagus 
• Bananas
• Other fruits, vegetables, whole grains, beans, and legumes 

Healthy Sweetener Options

The detox diet meal plan doesn’t have to be devoid of sweet tastes – they just have to come from natural sources (13). As with any type of sugar, moderation is key. Some examples are:

• Stevia
• Honey
• Monk fruit extract
• Molasses 
• Maple syrup
• Coconut sugar 

Read more: Why Do You Need Dopamine Detox?

How to Start the 7-Day Detox Plan

Five days before you start your detox diet plan, you should progressively eliminate alcohol, coffee, cigarettes, refined sugars, saturated fats, and ultra-processed foods. This will help your body become accustomed to clean eating and prevent intense cravings. 

During the seven days of this detox, start the morning with half a lemon squeezed into warm water or herbal tea. Follow with a brisk walk, bike ride, yoga, or swimming. You’ll also drink plenty of water, at least eight glasses each day, to help your kidneys filter out waste from your blood (19).

Day 1

• Breakfast: Green smoothie made from spinach, carrots, mint, and chia seeds
• Lunch: Vegetable soup
• Snack: Yogurt topped with frozen raspberries and chia seeds
• Dinner: Roasted salmon salad

Day 2

• Breakfast: Overnight oats topped with fresh berries
• Lunch: Egg and avocado on whole-wheat toast
• Snack: Roasted peanuts
• Dinner: Beef and vegetable stew

Day 3

• Breakfast: Oatmeal made with almond milk, topped with strawberries and almonds
• Lunch: Lentil salad made with olive oil, lemon juice, and parsley
• Snack: Apple slices dipped in almond butter 
• Dinner: Zucchini noodles with grilled chicken breast

Day 4

• Breakfast: Smoothie with raspberries, mangoes, and peaches
• Lunch: Salad made with chopped romaine lettuce, cucumbers, tomatoes, parmesan cheese, and avocado
• Snack: Cottage cheese, olives, and cucumber slices
• Dinner: Baked tilapia patty on a bed of sautéed spinach leaves – serve with brown rice

Day 5

• Breakfast: Muesli with raspberries
• Lunch: Black bean salad
• Snack: Homemade trail mix
• Dinner: Roasted vegetables and wild rice

Day 6

• Breakfast: Scrambled eggs and avocado on whole-wheat toast
• Lunch: Gazpacho soup
• Snack: Carrots and hummus
• Dinner: Oven-baked salmon served with steamed vegetables and brown rice

Day 7

• Breakfast: Egg omelet stuffed with spinach and cheddar cheese
• Lunch: Brown rice and lentil bowl topped with a dressing of your choice 
• Snack: Apple slices dipped in almond butter 
• Dinner: Chicken sandwich on whole-wheat bread accompanied with your favorite vegetables as a side

FAQs

• Is it OK to detox once a week?

Avoiding ultra-processed foods and other potentially harmful substances such as alcohol once a week can be beneficial for your body. However, it’s not necessary to do a strict detox plan or “cleanse” every week.

Instead, you should aim to incorporate healthy, nutritious foods into your diet regularly and limit ultra-processed and unhealthy options (4). 

Sustaining a healthy diet and lifestyle is far more important than doing periodic detoxes.

• Can I detox my body every day?

Your body detoxes itself every day. You can support your body’s natural detoxification processes by incorporating healthy habits into your daily routine, such as drinking plenty of water, eating a balanced diet that is rich in nutritious foods, and exercising regularly (12). 

However, it is not recommended to follow a strict detox plan every day as this may deprive your body of essential nutrients and lead to potential health issues.

• What is the difference between a cleanse and a detox?

Although the terms are often used interchangeably, the difference between a cleanse and a detox is mainly in the approach and purpose. A cleanse typically involves eliminating certain foods or food groups for a short period of time, with the goal of promoting weight loss or giving your digestive system a break. 

A detox plan focuses on eliminating potentially harmful substances from your body and supporting its natural detoxification processes. While there may be some overlap in terms of the foods or practices used, a detox is more comprehensive and is believed to have broader health benefits than a cleanse.

• Is a 3-day detox long enough?

It depends on what you’re trying to achieve. If you’re aiming to eliminate toxins from your body, no length of time on a detox plan is necessary because your body already does it on its own. If you’re trying to kickstart more long-term healthy eating habits or reduce your consumption of potentially harmful substances such as alcohol, then 3 days may or may not be long enough to make a difference to the way you feel. Everyone responds differently to change.

The Bottom Line

If you’re an otherwise healthy individual who has been eating healthy, there is generally no need for a detox. Maintaining consistency with healthy eating habits should be enough to keep you on track. However, if you’ve been consuming large amounts of ultra-processed food (i.e. that which is high in added sugar and unhealthy fats), you may benefit from the 7-day detox diet plan as it will help you transition to more nutritious foods, whether you want to lose weight or not.