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Detox Diet Week: The 7 Day Weight Loss Cleanse

Detox Diet Week: The 7 Day Weight Loss Cleanse

If you’re a busy working person, it is easy to sabotage yourself at meal time because we are inclined to eat what is quick and easy, and most of the time, these are the highest-calorie options. Also, the last thing a busy professional wants to do at the end of a long work day is to cook a meal and clean dishes.

The Centers for Disease Control and Prevention (CDC) defines safe weight loss as being 1 to 2 pounds per week. Dieting alone can help people lose an average of nearly 1 pound per week if they cut 500 calories from their daily diets per day. Drinking about 20 onces of soda puts you at around 230 calories, so if you cut back on your daily soda intake and switch to skim milk in your coffee, you’re practically there.

The 7-day detox plan below is filled with easy, healthy, whole-food recipes. I did a Dr. OZ 3-day detox a few years ago, and the food was much more basic than this and quite frankly, not as tasty, but it worked. After three days, I felt great. The best part was that I was not just drinking lemon water and cayenne pepper or some sort of weird juice concoction. I am a big supporter of eating real foods especially, whole foods. If you are going to exercise regularly while you do this, which I highly recommend, you will want the calories and something other than juice in your stomach.

Ditch calorie cutting and resorting to juice-only detoxes for good. Woodson Merrell, MD and Mary Beth Augustine, MS, RDN, authors of The Detox Prescription, have a plan to detox in just seven days by eating whole foods. Whole foods offer the same benefits of detoxing (reversing diet damage, inflammation, and providing antioxidants to prevent further damage); plus, they provide you with a healthy diet you can maintain for a longer amount of time than when resorting to juicing.

Follow this two-phase plan to feel vibrant, younger, and refreshed in seven days.

Days 1–3: Eat Only Soft Foods

This is the best way to get the biggest health boost. You’re aiding digestion, which allows your body to absorb food better and floods your body with nutrients (anything that improves digestion will improve absorption of nutrients).

How Much Can I Eat?

You can eat three meals and two snacks. Calories don’t matter — this plan is all about colors, so eat as much as you want at each meal.

Meals

Breakfast: Sweet Potato With Fruit and Cinnamon
sweet-potato

    Find the original recipe here.

    Ingredients

    • 4 sweet potatoes, peeled and cut into 1-inch cubes
    • 1/4 cup extra-virgin olive oil, plus more for drizzling potatoes after cooked
    • 2 teaspoons ground cinnamon
    • Add apples, berries or whatever fruit you like.

    Instructions

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    • Preheat oven to 375 degrees F.
    • Lay the sweet potatoes out in a single layer on a roasting tray. Drizzle the oil, honey, cinnamon, salt and pepper over the potatoes. Roast for 25 to 30 minutes in oven or until tender.
    • Take sweet potatoes out of the oven and transfer them to a serving platter.

    Yield: 4 servings

    Lunch: Cauliflower Rice With Stuffed Avocado (With Hummus, Lemon, Salt and Pepper)

    8576501449_8ed970efd8_k

      Ingredients

      • 3 cups cauliflower florets
      • 1 lemon
      • 2 avocados
      • 1 cup diced tomato
      • hummus
      • salt and pepper to taste

      Instructions

      • Cut then blend chunks of cauliflower with 2 tablespoons of water in a blender to make “rice.”
      • Once finely blended, add juice from the lemon into blender.
      • Blend until mixed well.
      • Half the two avocados, scoop out a spoonful of the inside to allow for more stuffing. Stuff the avocadoes with blended mixture.
      • Top with ¼ cup tomato and hummus on each boat.

      Dinner: Savory Mushroom Soup

      1024px-Mushroom_Soup

        Find the original recipe here.

        Ingredients

        • 2 tablespoons butter
        • 2 tablespoons all-purpose flour
        • 2 1/2 cups Organic Chicken Broth
        • 4 cups fresh mushrooms, halved (about 12 ounces)
        • 1 small onion, chopped (about 1/4 cup)
        • 1 1/2 teaspoons chopped fresh thyme leaves or 1/2 teaspoon dried thyme leaves, crushed
        • 1/4 cup light cream

        Instructions

        • Heat the butter in a 3-quart saucepan over medium heat. Add the flour and cook and stir for 2 minutes. Stir the broth in the saucepan and heat to a boil. Reduce the heat to low and cook for 10 minutes.
        • Place the mushrooms and onion in a food processor. Cover and process until they’re puréed. Add to the broth mixture with the thyme and cream. Increase the heat to medium. Heat to a boil. Reduce the heat to low. Cover and cook for 5 minutes.

        Snacks: nut butter and banana, berry sorbet

        Days 4–7: Eat C-C-A Foods

         What Are C-C-A Foods?
        ·         CRUCIFEROUS (kale, broccoli, cauliflower, cabbage, Brussels sprouts)

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        ·         CITRUS (lemon, limes and mandarin oranges)

        ·         ALLIUM (onion and garlic)

        How Do These Foods Work?

        The CCA foods you’re incorporating into the detox are particularly powerful in helping further eliminate the toxins and dramatically increase the detoxification process.

        How Much Can I Eat?

        You can eat three meals and two snacks per day day. Like in the last few days, calories don’t matter in this phase, either.

        Meals

        Breakfast: Tofu Veggie Scramble

        Easy-Southwest-Tofu-Scramble-10-ingredients-simple-preparation-and-SO-delicious-vegan-glutenfree2

          Find the original recipe here.

          Ingredients

          Scramble

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          • 8 ounces extra firm tofu
          • Olive oil
          • 1/4 red onion, thinly sliced
          • 1/2 red pepper, thinly sliced
          • 2 cups kale, loosely chopped

          Sauce

          • 1/2 tsp sea salt
          • 1/2 tsp garlic powder
          • 1/2 tsp cumin powder
          • 1/4 tsp chili powder
          • 1/4 tsp turmeric (optional)

          For Serving

          • Salsa
          • Cilantro
          • Hot Sauce

          Instructions

          • Pat tofu dry and roll in a clean, absorbent towel with something heavy on top, such as a cast iron skillet, for 15 minutes
          • While tofu is draining, prepare sauce by adding dry spices to a small bowl and adding enough water to make a pour-able sauce. Set aside.
          • Prep veggies and warm a large skillet over medium heat. Once hot, add 1-2 Tbsp olive oil and the onion and red pepper. Season with a pinch each salt and pepper and stir. Cook until softened – about 5 minutes.
          • Add kale, season with a bit more salt and pepper, and cover to steam for 2 minutes.
          • In the meantime, unwrap tofu and use a fork to crumble into bite-sized pieces.
          • Use a spatula to move the veggies to one side of the pan and add tofu. Sauté for 2 minutes, then add sauce, pouring it mostly over the tofu and a little over the veggies. Stir immediately, evenly distributing the sauce. Cook for another 5-7 minutes until tofu is slightly browned.
          • Serve immediately with the breakfast potatoes, toast or fruit. I like to add more flavor with salsa, hot sauce and/or fresh cilantro. Serves 2.

          Cruciferous: broccoli

          Citrus: side grapefruit

          Allium: scallions

          Lunch: Lentil-Cashew Peppers
          stuffedpeppers

            Find the original recipe here.

            Ingredients

            • 1 tbsp curry powder
            • 1 cup raw cashew milk
            • 2 tbsp extra-virgin olive oil
            • 1 medium yellow onion, chopped
            • 1 cup curly kale leaves, roughly chopped
            • 3/4 cup diced tomato
            • 1/3 cup unsulphured raisins
            • 1/2 cup cashews, roughly chopped
            • 2 cups cooked brown lentils
            • 1 pinch sea salt
            • 4 bell peppers, cut in half lengthwise, cored and seeded

            Instructions

            • Preheat the oven to 350º F. In a small bowl, whisk the curry powder into the cashew milk. Set aside.
            • In a large skillet, heat the oil over medium heat. Add the onion and cook for about 3 minutes or until soft and translucent.
            • Add the kale, tomato and raisins and sauté lightly for 4 to 5 minutes.
            • Reduce the heat to low and add the chopped cashews and cashew milk mixture to the skillet.
              Stir until the kale and raisins are evenly coated and allow to cook for about 5 minutes.
            • Remove from the heat, combine with the cooked lentils and season with sea salt to taste.
            • Stuff the pepper halves with the lentil-cashew mixture, arrange in a 13″ x 9″ oiled baking pan and bake for about 45 minutes or until the peppers are tender and the lentil mixture is heated through.

            Cruciferous: green beans & red cabbage

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            Citrus: lemon zest

            Allium: garlic

            Dinner: Three-Bean Kale Sauté With Brown Rice
            kalethreebean diet

              Find the original recipe here.

              Ingredients

              • 1 cup black beans
              • 1 cup red kidney beans
              • 1 cup white beans
              • 4 tbsp extra-virgin olive oil, divided
              • 1/4 tsp sea salt
              • 1/4 tsp black pepper
              • 1 tsp crushed red-pepper flakes
              • 4 garlic cloves, smashed
              • 1/2 cup low-sodium vegetable broth
              • 1 lb kale, stems and leaves coarsely chopped
              • 2 tbsp red wine vinegar
              • 4 cups cooked brown rice, prepared according to directions

              Instructions

              • Cook the beans according to directions on label or use canned beans. Drain and rinse the beans, then drain again.
              • In a mixing bowl, combine beans with 2 tablespoons of the oil, salt, pepper and red-pepper flakes and toss thoroughly.
              • In a large sauté pan, heat the remaining 2 tablespoons oil over medium-high heat. Add the garlic and cook until soft but not browned.
              • Turn the heat up to high, add the broth and kale and stir to combine. Cover and cook for 3 to 4 minutes.
              • Add the beans, stir and cook covered for an additional 3 to 4 minutes or until the liquid is evaporated.
              • Remove from the heat, toss with the vinegar, top each serving with 1/2 cup brown rice and serve immediately, accompanied by a salad.

              Cruciferous: kale

              Citrus: lemon

              Allium: onions

              Snacks: oranges, red peppers, kale chips, nuts and seeds

              Featured photo credit: http://www.chiropractorshoustontexas.com/wp-content/uploads/2015/01/Healthy-Eating-to-help-prevent-illnesses-like-heart-colen-and-kidney-disease.jpg via google.com

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              How to Control Your Thoughts and Become the Master of Your Mind

              How to Control Your Thoughts and Become the Master of Your Mind

              Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

              Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality.

              I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

              You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

              Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

              When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

              I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

              Who Is Thinking My Thoughts?

              Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

              Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

              1. The Inner Critic

              This is your constant abuser. He is often a conglomeration of:

              • Other people’s words; many times your parents.
              • Thoughts you have created based on your own or other peoples expectations.
              • Comparing yourself to other people, including those in the media.
              • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

              He is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

              Why else would he abuse you? And since “he” is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

              2. The Worrier

              This person lives in the future; in the world of “what ifs.”

              He is motivated by fear which is often irrational and with no basis for it.

              Occasionally, he is motivated by fear that what happened in the past will happen again.

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              3. The Reactor or Trouble-Maker

              He is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

              He can be set off by words or feelings. He can even be set off by sounds and smells.

              He has no real motivation; he has poor impulse control and is run by past programming that no longer serves you, if it ever did.

              4. The Sleep Depriver

              This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

              His motivation can be:

              • As a reaction to silence, which he fights against
              • Taking care of the business you neglected during the day
              • Self-doubt, low self-esteem, insecurity and generalized anxiety
              • As listed above for the inner critic and worrier

              How can you control these squatters?

              How to Master Your Mind

              You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

              Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

              There are two ways to control your thoughts:

              • Technique A – Interrupt and replace them
              • Technique B – Eliminate them altogether

              This second option is what is known as peace of mind!

              The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

              Use Technique A with the Inner Critic and Worrier and Technique B with the Reactor and Sleep Depriver.

              For the Inner Critic

              When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

              You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

              For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

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              You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

              “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

              If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

              • He riles up the Worrier.
              • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
              • He is often present when you try to fall asleep so he perpetuates the Sleep Depriver.
              • He is a bully and is verbally and emotionally abusive.
              • He is the destroyer of self-esteem. He convinces you that you’re not worthy. He’s a liar! In the interest of your self-worth, get him out!

              Eliminate your worst critic and you will also diminish the presence of the other three squatters.

              Replace him with your new best friend who supports, encourages, and enhances your life. This is a presence you want in your mind.

              For the Worrier

              Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

              Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

              You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

              • Increased heart rate, blood pressure, or surge of adrenaline
              • Shallow breathing or breathlessness
              • Muscles tense

              Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

              If you believe in a higher power, this is the time to engage with it. Here is an example:

              Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

              “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

              Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

              If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

              Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

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              Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

              For example:

              If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

              “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

              Change those fearful thoughts when they happen:

              “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

              Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

              For the Trouble-Maker, Reactor or Over-Reactor

              Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

              The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

              • Increased heart rate and blood pressure; surge of adrenaline
              • Shallow breathing or breathlessness
              • Muscles tension

              I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

              Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

              Breathe in through your nose:

              • Feel the air entering your nostrils.
              • Feel your lungs filling and expanding.
              • Focus on your belly rising.

              Breathe out through your nose:

              • Feel your lungs emptying.
              • Focus on your belly falling.
              • Feel the air exiting your nostrils.

              Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

              Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

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              One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

              Master your mind and stop the Reactor from bringing stress to you and your relationships!

              For the Sleep Depriver

              (He’s made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

              I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

              Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

              1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
              2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

              When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

              From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

              For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

              If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

              You can also use this technique any time you want to:

              • Fall back to sleep if you wake up too soon.
              • Shut down your thinking.
              • Calm your feelings.
              • Simply focus on the present moment. 

              Becoming the Master of Your Mind

              Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

              You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

              Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

              Featured photo credit: Pexels via pexels.com

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