Typically, our bodies are working to detoxify themselves naturally. That said, some people believe that they can take foods to trigger this process and help rid their body of toxins. This has led to the development of numerous cleanse and detox diets. One diet that has been touted as effective is the vegan cleanse diet. Are you planning on following a cleanse or detox diet? This 7 day vegan cleanse diet guideline contains all the essentials you need to design a vegan detox diet. Check it out!
How To Design A Vegan 7-Day Detox Cleanse Diet
Designing a vegan cleanse diet can be challenging for first-timers. However, with some knowledge and practice the process becomes straightforward. Designing a vegan cleanse diet or any meal plan for that matter requires you to understand the entire concept of a vegan diet.
For example, in this case, you need to understand what you can and cannot eat on a vegan diet. In addition, you need to remember that following a vegan diet means adopting a plant-based diet and avoiding any animal meat or product.
This means you will not include a recipe that requires you to use animal meat or products. Below is a detailed list of these animal foods that you cannot eat (6):
- Beef, lamb, pork, or any other red meat
- Duck, turkey, chicken, or any other poultry
- Fish, clams, crabs, mussels, or any other type of shellfish
- Butter and cheese
- Milk, cream, and other dairy products like ice cream
- Mayonnaise (because it contains egg yolks – you may be able to find a vegan version)
Instead of these, you will be required to include plant-based foods as the diet is plant-based focused. Here are some excellent plant food sources to consider (6):
- Any fruit or vegetable
- Legumes such as green peas, chickpeas, beans, and lentils
- Seeds and nuts
- Whole grains like brown rice and quinoa
- Bread and pasta
- Vegetable oils
- Dairy products alternatives such as almond, soy, or coconut milk, vegan cheese, etc.
The best way to design such a diet plan is by seeking the help of a licensed nutritionist. They have insight into how to meet your nutrient needs on a vegan diet. Remember that you also have to pay attention to meeting your daily calorie requirements and satisfying your taste buds. So, the taste and flavor will also matter.
When it comes to cooking meals, you need to balance the food groups. You cannot just eat one food group as you will end up missing out on various nutrients. WebMD recommends you serve four equal portions on your plate of four different food groups. These are fruits, vegetables, whole grains, and proteins (4).
Look for foods that blend well together to make a complete dish. For example, you can eat a banana for fruits, dark leafy greens for vegetables, beans for proteins, and brown rice for whole grains. Talk to your dietitian if you are confused about such food combinations or need help with more recipes.
Read More: 3-Day Juice Detox Plan: Is This What You Need For Weight Loss And Better Health?
Is Sugar Vegan?
There have been numerous debates both online and offline about whether sugar is vegan or not. Knowing if sugar is vegan or not is crucial as you will know whether to use it in this cleansing diet or not.
Experts argue that some types of sugar are vegan and others are not. Keep in mind that any vegan diet has to be plant-based. This applies to sugar too. You must use sugar obtained from plants when following a vegan diet. Most types of sugar are plant-based, with the exception of honey.
One recommended type of sugar for anyone following the vegan diet is coconut sugar. It is obtained from the natural sap of the coconut palm (2). Although it resembles table sugar in its look and feel, it has more variations like more light or dark granules (2).
It also has a higher amount of calcium, zinc, and iron than table sugar. 100 g of coconut sugar has 100 g of carbs and 625 mg of potassium (2). Make sure you consider the nutritional content aspect of coconut sugar if you are using it for weight loss.
Types Of A 7-Day Vegan Cleanse Diet
Luckily, you have a choice when it comes to this 7-day vegan cleanse diet. You can choose to go on a full liquid or solid diet. In the liquid diet, you will follow a 7 day smoothie cleanse diet or a juice diet. You can only consume smoothies if you follow the smoothie diet plan and juice if you follow the juice diet plan. So, get yourself enough 7 day vegan juice cleanse ingredients, and of course, a juicer.
Most importantly, make sure you talk to your doctor if you are interested in this liquid diet, as there are pros and cons. For example, it may be easy to follow but very limiting in terms of nutrients, resulting in nutritional deficiencies.
You can rather choose to go with most people’s best choice, the solid diet. In this eating plan, you consume solid food, in addition to taking liquids. Thus, it is less restrictive than the smoothie diet. However, it also had its pros and cons.
The best way to determine the plan to follow is to seek advice from a food expert, for example, a dietitian who will help you weigh the best of the two options.
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Does The 7-Day Vegan Cleanse Diet Suit Everyone?
Unfortunately, it does not. It is not suitable for children or women who are pregnant or are breastfeeding. It may also not be ideal for an individual with a long-term condition or nutritional disease (6).
So, if you are considering giving this meal plan a try, start by talking to your doctor and dietitian. They will determine if this eating plan meets your nutritional needs as well as your daily calorie requirements.
Why The 7-Day Vegan Cleanse Diet?
Of course, the number one benefit you will reap from following this eating plan is eliminating some less-healthy foods from your diet, at least temporarily. Although a diet cannot cleanse the body as the body does so naturally, this diet boosts your body’s detox performance by providing energy and nutrients.
In addition to “detoxing,” you may also reap the following health benefits:
This detox diet may also promote weight loss in various ways. It is a plant-based diet that incorporates plant-based foods that have low calories (7). The reduced calorie intake results in a calorie deficit that forms the foundation of weight loss.
Secondly, the diet eliminates junk and highly processed foods. According to Medical News Today, eating lots of junk and processed foods can lead to unhealthful weight gain (7). By avoiding these foods, you can maintain an ideal weight or lose some pounds.
Reduced Disease Risk
Eating a plant-based diet has been proven to help protect an individual against 15 of the leading causes of death globally (6). These include cancer and cardiovascular disease. In addition, a plant-based diet has also been shown to help prevent high blood pressure, obesity, and diabetes (4).
Better Heart Health
Studies summarized by Medical News Today associate consuming plant-based foods and lower amounts of animal foods with a lower risk of cardiovascular disease (7). The site further acknowledges that most animal foods like meat and cheese are high in saturated fats.
When consumed, these fats can raise an individual’s cholesterol levels, increasing the risk of cardiovascular disease and stroke (7). Since this vegan diet is purely plant-based, it reduces the chances of your cholesterol being too high.
Read More: 3-Day Detox To Lose Weight: Why It Doesn’t Work, And What To Do Instead
Better Eating Habits
A vegan diet can help you adopt healthier eating patterns because its staples are healthy foods like fruits, vegetables, and whole grains. These foods make up good nutrition and are the best in helping you adopt a healthier lifestyle.
Recipe Ideas To Consider In A 7-Day Vegan Cleanse Diet
Here are some fresh recipe ideas that you can consider (5):
- Satay sweet potato curry (Calories-387, Fat- 25 g, Carbs- 32 g, Protein- 6 g)
- Vegan chickpea curry jacket potatoes (Calories-276, Fat- 9 g, Carbs- 32 g, Protein- 12 g)
- Asparagus and lemon spaghetti with peas (Calories-481, Fat- 15 g, Carbs- 60 g, Protein- 19 g)
- Mint and basil griddled peach salad (Calories-395, Fat- 18 g, Carbs- 40 g, Protein- 10 g)
- Chickpea curry (Calories-458, Fat- 28 g, Carbs- 31 g, Protein- 15 g)
- Sweet potato and coconut curry (Calories-434, Fat- 22 g, Carbs- 47 g, Protein- 6 g)
- Linguine with avocado, tomato, and lime (Calories-450, Fat- 20 g, Carbs- 49 g, Protein- 11 g)
- Beetroot and squash wellingtons with kale pesto (Calories-669, Fat- 38 g, Carbs- 63 g, Protein- 13 g)
- Black beans and avocado on toast (Calories-368, Fat- 19 g, Carbs- 30 g, Protein- 12 g)
- Roasted cauli-broc bowl with tahini hummus (Calories-533, Fat- 37 g, Carbs- 28 g, Protein- 16 g)
How To Start A 7-Day Vegan Cleanse Diet
Following a 7 day vegan cleanse diet can be challenging, especially if it is your first time following a vegan diet. You may find it hard to keep away from meat and other everyday food products like milk and honey.
This does not mean you rule out the idea of following this 7 day vegan cleanse diet. Instead, you are advised to adopt the following tips to ease your way into this diet plan:
Start By Implementing Few Changes
Change is hard, which is why food experts recommend taking small steps (1). Making massive changes all at once may become hard to stick with down the line. This is the major mistake many beginners make. Start by cutting out all types of meat. During this time, continue taking limited amounts of milk or honey. Within two days, you can cut out all the animal products entirely.
The best way to stick to a diet plan or even an exercise program is by seeking support. Ask for help from your family or even a professional to help you stick to the meal plan. Look for a support system that will hold you accountable and support you on your journey rather than encourage poor choices.
You can draw inspiration and motivation from them. However, this can be tricky if you enroll someone who isn’t serious about making changes. So try to look for someone with the same cleansing intentions.
Although this cleansing diet lasts for seven days only, it may seem like seven years if you lack motivation. But, unfortunately, many people lack motivation to stick to a diet plan when they lack motivation and a reward.
A reward boosts your motivation and keeps you on track. You will likely find yourself looking forward to following a diet religiously for the chance to treat yourself. This way, you minimize your chances of slipping up (1). Try to make your reward something that doesn’t have to do with food – like a spa treatment or a new outfit, or an activity that you enjoy.
Track Your Progress
Another tip to help you get through the 7 day vegan cleanse diet is to track your progress. Jot down what you ate, the portion sizes, and how you feel about it. According to WebMD, the simple act of writing down your emotions and documenting your progress keeps you in control (1). As a result, you end up abiding by the diet plan as you are pleased about having a challenge and conquering it.
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Can You Follow The 7-Day Vegan Cleanse Diet Longer?
You may find yourself accustomed to the meal plan and interested in following the eating plan longer. It is a good idea because a vegan diet can be healthy and has numerous health benefits. So, there is nothing wrong with following the plan for ten days or more.
However, following it long-term without proper planning can be problematic. A vegan diet eliminates the consumption of animal products, which are packed with numerous nutrients. For example, animal meat like beef, poultry, and fish is loaded with protein, calcium, zinc, vitamin B-12, and omega-3 fatty acids. All these nutrients help with various functions.
For instance, protein powers various body chemical reactions while omega-3 fatty acids protect your heart against stroke and heart disease (3). Limited consumption of such nutrients makes you more susceptible to nutritional deficiencies.
Although you can find some plant substitutes for some nutrients, others, like vitamin B-12, are more difficult. It is primarily found in animal products, meaning that without meat you might need to take a vitamin B-12 supplement (3). Talk to your dietitian to help you craft a plan that allows you to meet all your nutritional needs on a vegan diet.
It would be best to remember that following this eating plan for a longer time does not guarantee faster results, for example, with weight loss. Some people assume that all vegan diets have low calories and cannot result in weight gain. However, it is possible to consume an excessive amount of calories and highly processed foods on a vegan diet.
You might end up gaining weight due to consuming more calories. Be aware of your portion sizes and calorie requirements even when following this diet plan for weight loss.
The Bottom Line
The following 7 day vegan cleanse diet guideline guides anyone intending to design a 7 day vegan detox diet. It explains the foods you can and cannot eat, how to craft the meal plan, its risks, and its benefits. Make sure you talk to your doctor and dietitian before following such a diet plan.
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 for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- 7 Ways to Get Your Diet off to a Good Start (2006, webmd.com)
- Coconut sugar: Is it good for you? (2018, medicalnewstoday.com)
- Detox Diets: Cleansing the Body (2002, webmd.com)
- Guide to Going Vegan for the First Time (2020, webmd.com)
- Vegan recipes (2021, bbcgoodfood.com)
- What Is a Vegan Diet? (2019, webmd.com)
- What to know about vegan diets (2020, medicalnewstoday.com)