After the holidays, it's recommended to eat healthy, and a January detox can be the best nutritional strategy. If you're lucky, your diet plan will last past the third week of January. However, there are also some other important factors to consider during this phase, with the combination of suitable foods being crucial. To make your body detox not only effective but also enjoyable, you can take the steps listed below and start the new year healthy!
What should you pay attention to when detoxing in January?
The art of successfully detoxifying the body is progressing slowly. The more consistent you are with your diet and make small changes in the new year, the better results you will achieve. The fact that you will eventually start to feel better will motivate you to continue.Trendy dietsmay seem particularly tempting, so remember that quick fixes simply don't work when it comes to your health. This can even have a detrimental effect on your general health as you miss out on important nutrients. In contrast, a healthy and balanced detox can help you get back on track after the excesses of December. This will help you recharge your batteries while your skin and overall health improve.
Which foods to avoid and which to eat?
So before you start your January detox, it is advisable tothe following foodsTaper gradually over two or three days to reduce the likelihood of withdrawal symptoms. The first three are particularly important because they are most likely to cause symptoms such as headaches if you stop taking them suddenly.
- Caffeine
- Alcohol
- Zucker
- Processed foods
- Meat and dairy products
- Wheat products
- “White” carbohydrates such as white rice, potatoes, pies, pasta, pizza and anything that contains sugar or sweeteners
However, you can also consume some of the following foods to stimulate the body's natural detoxification processes.
- Lemons
- asparagus
- Garlic
- Turmeric
- Brassica vegetables – broccoli, cabbage, cauliflower, Brussels sprouts
- Dark green leafy vegetables – kale, spinach, watercress, arugula
- Soluble fiber – oats, apples, beans and lentils
- Gluten-free whole grain products – quinoa, buckwheat, brown rice
- Nuts and seeds
- fruit and vegetables
- Water – 2 liters per day
The first 2 days of the following nutrition program will gently introduce you to a lighter diet plan in preparation for your Day 3 cleanse. Additionally, if possible, it is recommended to start your January detox on a Thursday so that the cleanse day falls on a Saturday.
Allow your body to get rid of accumulated toxins with a detox smoothie! Recipesyou can find here!
Seven-day nutrition plan for a healthy detox in January
The association with what you eat and how you really feel is 100% real. What you put into your body is your fuel and your healing, and even if your mission is to lose weight while eating breakfast, you still need to eat well. So when it comes to diet plans for a healthy body detox, there are usually more foods included than you can imagine. Your body needs the right nutrients to burn calories. Often people snack on a cookie or chips and feel hungry 20 minutes later because this junk food cannot possibly satisfy the body, to which it in turn responds with hunger pangs. However, when you consume nutrient-dense products, you feel full and satisfied, while your brain performance and energy levels improve.
Day 1 and 2
- After getting up: hot water, lemon juice and a pinch of fresh ginger or ginger powder.
- Breakfast:Bircher Müsliat your convenience.
- Mid-morning snack: A smoothie shot and an apple.
- Lunch: Superfood salad: a large handful of watercress, spinach and arugula, 2-3 cooked beets, ½ sliced apple, 1 small grated carrot, ½ avocado, 1 tbsp sunflower and pumpkin seeds. Dressing: 1 tbsp olive oil, ½ tbsp organic apple cider vinegar, ½ tbsp lemon juice, black pepper.
- Afternoon snack: Another shot of fruit and vegetables and 7-10 almonds.
- If you suffer from a headache due to the lack of caffeine, drink a cup of green tea that contains small amounts of it.
- Dinner – 1 baked salmon fillet with lemon, garlic and coriander, 2-3 tbsp cooked brown rice, green vegetables such as spinach and broccoli.
Cleansing day 3 for detox in January
- Reminder: This is a liquid-only day and the most demanding of your detox, so you should choose a Saturday or Sunday for it if possible.
- Breakfast: detoxifying green smoothie: ½ avocado, ¼ cucumber, 1 large handful of spinach, 1 handful of blueberries and a large slice of papaya.
- Morning: Smoothie shot with nuts
- Lunch: Pumpkin Soup:
- 1 large butternut squash
- 1.5 tsp vegetable bouillon or 1 vegetable bouillon cube
- ½ tsp ground cumin
- 1 tbsp rapeseed oil
- 200ml boiling water
- Peel and dice the pumpkin, toss in 1 teaspoon of oil and roast until soft at 180 °C (approx. 30-35 minutes). Place in a blender with the other ingredients and puree until smooth.
- Afternoon: smoothie shot
- Dinner: again a cream soup of your choice with cashew nuts.
Day 4 to 7
On the remaining days, continue to avoid the foods to avoid listed above and add in lots of the super detoxifying foods, plus eggs and fish. The latter are fine in small quantities. You also need to continue with 2-3 detox drinks like green smoothies. These will have a positive effect on your skin and immune system due to the amazing combination of detoxifying ingredients and cleanse the body from the inside. Here are some green smoothie recipe ideas that you can mix with coconut water for more electrolytes.
- Half a cucumber - 2 x apple - 1 x lime - 1 x avocado - handful of spinach.
- 2 stalks of celery – handful of spinach – 1 banana – handful of berries.
- Handful of berries – 1 peach – handful of kale – handful of cilantro
- Quarter of watermelon – 2 oranges – handful of spinach
In addition, exercising supports body detoxification by stimulating blood circulation, which in turn increases the removal of waste products from the body. Gentle walking, swimming or yoga are best. Sleep is also important – aim for 8 hours per night as sleep is where all cellular repair and reactivation occurs. Avoid technology for an hour before bed and remove electronic devices from the bedroom to reduce theImprove sleep quality.
More nutrition and health tips for a better detox in January
- Swap wheat bread for sourdough baked goods.
- Eat sauerkraut – this helps produce good bacteria in the intestines and stimulates digestion.
- Focus primarily on plant-based foods – plants have anti-inflammatory effects and can prevent disease.
- So your dinner should be very light, with soups being perfect for this.
- Eat in an 8-10 hour window. For example, start at 10 a.m. and don't eat after 6 p.m. You will definitely notice the health benefits.
- Addyour foodAdd spices – if it tastes delicious you will love it and spices will help you detoxify, add significant antioxidants and provide many health benefits including boosting your immune system.
- Avoid dairy products – use milk alternatives such as almond milk and oat milk.
- Get at least 30 minutes of exercise every day, rain or shine – your body will thank you for moving.
- Meditate – You only need to do this for 10 minutes a day and yes, this will help you detox, not just in your mind but also in making good, clear decisions.
