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Dr. Andrew Rynne
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Dr. Andrew Rynne

Family Physician

Exp 50 years

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Article Home Diet and Fitness Steps to Detox

Steps to Detox

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Now that we know about what is detox and the need for detox, the next will be how to achieve this? There are simple steps to achieve detoxification of our bodies. Detox basically involves eating right and eliminating toxins. So read ahead for knowing the steps, the tips and a glossary on what to eat and what to avoid.

 

 

Step One:

Eliminating Toxins out your system

Detox is essentially involves the removal of all kinds of processed and artificially flavored foods and drinks. Although it is not scientifically proven, a detox diet eliminates all toxins, (which is done naturally by your kidneys and liver on a daily basis). It is not recommended to follow any detox plan for more than seven days. There are a number of detox diets to name, like: Natural liver detox, lemon detox diet, liver detox diet, cleansing diet, etc.

Step Two:

Right approach to detox diet

 

Rather than following a strict “all water” or “all fruit diet” or a “all juice” detox diet, you can follow a diet that allows you to eat which will also avoid pushing yourself into the risks of detox diets. The key is to know what to eat and what not to eat. Planning your diet will help better. You don’t need to resort to extreme means and menus.

 

Step Three:

  • Practicing relaxation techniques to support detox
  • A stop in the sauna for a quick steam is good.
  • You can also try a variety of these options to feels good: aromatherapy bath, spa massage, saunas, visualization exercises, walking (but never engage in strenuous physical exercise while on a detox diet since you will feel weaker), yoga and meditation.

 

Tips to detox:

  • All natural herbs and supplements that are made from dandelion root, ginger, milk thistle and licorice are known to enhance the detoxification process.
  • These are found in the detox teas, which can be purchased at most of the grocery and the health-food outlets.
  • The detox teas also help to protect the liver from getting overused during detoxification process.
  • It is good to refrain from taking any unnecessary medications or using any chemical-based products that involves inhalation, and/or cleansing products during the detoxification process.
  • Try to drink atleast a minimum of 8 glasses of warm or lukewarm water per day and take enough time to chew the food well, especially grains.

 

 

Foods to be allowed while on a detox diet:

 

  • Foods to be allowed on a detox diet:
  • Fruits: Any of the fresh or frozen fruits can be taken.
  • Vegetables: All fresh vegetables are allowed. In particular, cauliflower, broccoli and its sprouts, onions, garlic, beetroot, all red and green leafy vegetables.
  • Rice: All forms of rice, which includes rice cakes, crackers and pasta can be used. Consuming brown rice is better.
  • Other Grains and cereals: Split yellow and green peas, lentils, kidney beans, pinto beans, mung beans, quinoa, amaranth, millet, and chickpeas are a few to name and can be purchased at any health food store or grocery stores.
  • Nuts and other seeds: Unsalted nuts or seeds can be used to sprinkle over the vegetable salads or eaten as a snack. You can also grind them and use as powder. You can use a variety of the available options as per your liking: flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews and walnuts. However avoid the use of Peanuts and peanut butter.
  • Oil: Oil containing unsaturated fats are better. Extra-virgin olive oil is a good option.
  • Condiments: Any vegetable salt, sea salt, vinegar, soy sauce, all herbs and spices.
  • Tea: all herbal teas and green tea.
  • Beverages:Water, lemon juice, unsweetened fruit and vegetable juices, rice milk, etc.
  • Vitamins and minerals : You can take these following vitamins and minerals and the foods that contain them to help support your body to detox better: any good multivitamin with selenium, molybdenum, and zinc, vitamin C, vitamin A and E, Choline and methionine containing foods, sulfur containing foods.

 

Foods to be avoided while on a detox diet:

  • Sugar: All sugar, products that contain sugar and hidden forms of sugar, foe example sucrose, dextrose, corn syrup, brown sugar. Avoid artificial sweeteners. Natural sweeteners like erythritol and stevia are allowed to be used.

  • Dairy Products: all milk, butter, cream, cheese, sour cream, and other dairy products.

  • Wheat: All wheat and wheat containing products, such as pasta and bread etc.

  • Gluten: All the gluten-containing grains: wheat , spelt, triticale, kamut, rye, and barley.

  • Coffee: all coffee and caffeine related products.
  • Other : Anything containing yeast, alcohol, food additives and preservatives, chocolate, and high-fat foods, fried foods, red meat.