diet examples

Detox Diet Example - Detoxifying

Premise

The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.

Detox

Under the generic term Detox is not a specific type of diet, but a group of diets studied for detoxification of the organism.

Supporters of detox diets claim that most foods contain unwanted and harmful health contaminants. Between these:

  • Additives (flavor enhancers, dyes, preservatives, etc.)
  • Drugs or pesticides (antibiotics, anabolics, antifungals, herbicides, pesticides, etc.)
  • Pollutants (lead, arsenic, mercury, ferodo, hydrocarbons, phthalates, etc.).

The detox diet is not a system accepted by the scientific community, which, in addition to challenging its detoxifying capacity, believes it can induce various nutritional deficiencies.

Not surprisingly, sometimes the detox methods require questionable practices such as: therapeutic or controlled fasting, intestinal washing, taking chelating action supplements, strange therapies (such as the electric one), etc.

Any slimming diet, if applied to an obese person with metabolic diseases, causes positive effects on general health. Detox is no exception but, despite being rich in useful nutrients (vitamins, minerals, other antioxidants and phytoelements), it cannot be considered a healthy method.

Apple juice and lettuce to purify after the holidays

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Preparation for the Detox Diet

To properly perform a detox diet, it is first of all necessary to face a cycle of preparation for the actual diet.

This phase is necessary to eliminate all foods and beverages which (according to the detox principle) could trigger a withdrawal reaction:

  • Coffee, food or other drinks containing stimulants
  • alcohol
  • Added sugars (sucrose and fructose), both in packaged foods or in recipes, and at the discretionary level
  • Added salt (sodium chloride), both in packaged foods or in recipes, and at discretionary level
  • Gluten: this protein is contained in the following cereals: wheat, spelled, spelled, oats, sorghum, barley and rye
  • Milk and derivatives
  • Synthetic sweeteners
  • "Bad" fats: saturated and hydrogenated (rich in chains in trans conformation); they are contained in: butter, animal fat, margarine and bifractionated oils. The foods that contain them are mainly: junk food, fast food and packaged foods.
  • Food supplements and unnecessary drugs.

Detox Diet Organization

Features:

  • The typical detox diet breakfast consists of:
    • About 50% in fruit (apples, pears, oranges, bananas, berries, strawberries, melon, watermelon, peaches, etc.) and vegetables (carrots, celery, turnips, tomatoes, ginger, green peppers, aubergines, courgettes, etc.).
    • About 50% in cereals without gluten (millet, corn, rice, etc.) and derivatives (crackers, biscuits, biscuits, etc.), large oil seeds (almonds, walnuts, hazelnuts, etc.) and beverages such as white tea and vegetable milk.
  • Snacks can be based on: fruit, vegetables and large oilseeds; it is permitted to use alternative condiments such as peanut butter, sauces such as hummus or guacamole, and gluten-free cereal snacks.
  • The typical detox diet lunch and dinner consist of:
    • About 60-80% of vegetables
    • About 20-40% of legumes, cereals, pseudocereals and tubers (chickpeas, beans, lentils, broad beans, lupins, peas, rice, quinoa, amaranth, millet, corn, teff and sweet potatoes).
    • Who can NOT do without it, can complete the meal with small portions of steamed fish.
    • To flavor, extra virgin olive oil, avocado, lemon juice, guacamole, hummus and small oil seeds (sesame, chia, poppy, hemp, sunflower etc.) are allowed.

Detox Diet Example

DAY 1

Breakfast
Soya milk250ml1 cup
Redberry100g
Snack I
oranges200g1 orange
carrots200g
almonds30g15 almonds
Lunch
Beans, boiled70g
Brown rice, cooked70g
Lettuce100g
carrots200g
Sunflower seeds10g1 tablespoon
Extravirgin olive oil5g1 Teaspoon
Snack II
Apple, with peel200g1 apple
Celery200g
walnuts30g7-8 kernels
Dinner
Chickpeas, boiled70g
Corn, cooked70g
Radicchio100g
tomatoes200g
Sesame seeds10g1 tablespoon
Extravirgin olive oil5g1 Teaspoon

DAY 1 nutritional translation
Nutritional componentQuantity
Power1568, 0kcal
Food water1552, 9g
Protein53, 6g
Total energy lipids66, 9g
Saturated fats, total7, 47g
Total monounsaturated fatty acids25, 60g
Total polyunsaturated fatty acids28, 37g
Cholesterol0.0g
Carbohydrates208, 2g
Simple sugars, total69, 1g
Alcohol, ethanol0.0g
fibers47, 8g
Sodium526, 0g
Potassium4434, 5mg
Football682, 2mg
Iron14, 5mg
Phosphorus1281, 6mg
Zinc9, 9mg
Thiamine or vit. B11, 72mg
Riboflavin or vit. B21, 94mg
Niacin or vit. B3 or vit. PP13, 55mg
Pyridoxine or vit. B62, 32mg
Folate, total622, 3mg
Ascorbic acid or vit. C196, 4mg
Vitamin D0, 0IU
Retinol equivalent activities or vit. TO2253, 6RAE
α-tocopherol or vit. IS22, 3mg

As can be seen from the table above, this example of the Detox Diet shows the lack of various nutritional principles; among these: sodium, potassium, calcium, zinc, thiamine, riboflavin, niacin and vitamin D. The fibers are excessive.

DAY 2

Breakfast
Soya milk250ml1 cup
strawberries100g
Snack I
Grapefruit400g1 grapefruit
Cabbage200g
Hazelnuts30g15 hazelnuts
Lunch
Broad beans, boiled70g
Amaranth, cooked70g
Rocket salad100g
Red turnips200g
Poppy seeds10g1 tablespoon
Extravirgin olive oil5g1 Teaspoon
Snack II
Pear, with peel200g1 pear
Green peppers200g
Pecan30g7-8 kernels
Dinner
Lentils, boiled70g
Quinoa, cooked70g
Corn salad100g
Zucchini200g
Chia seeds10g1 tablespoon
Extravirgin olive oil5g1 Teaspoon

DAY 3

Breakfast
Soya milk250ml
Blackberries100g
Snack I
clementines200g1 mandarancio
Aubergines (grilled)200g
Pine nuts30g3 tablespoons
Lunch
Peas, boiled70g
Teff, boiled70g
hood100g
Celeriac (cooked)200g
Flax seed10g1 tablespoon
Extravirgin olive oil5g1 Teaspoon
Snack II
peaches200g1 fishing
Green peppers200g
peanuts30g3 tablespoons
Dinner
Lupins, boiled70g
Millet, cooked70g
Chicory100g
Jackdaws (cooked)200g
Pumpkin seeds10g1 tablespoon
Extravirgin olive oil5g1 Teaspoon

DAY 4

Breakfast
Soya milk250ml1 cup
Raspberries100g
Snack I
Cedar400g1 cedar
Rapanelli200g
Pistachios30g3 tablespoons
Lunch
Grass peas, boiled70g
Buckwheat, boiled70g
spinach100g
Cucumbers200g
Alpha alpha shoots10g
Extravirgin olive oil5g1 Teaspoon
Snack II
Melon200g3 slices
Algae200g
Cashews30g3 tablespoons
Dinner
Aduki, boiled70g
Baked sweet pata150g
Belgian endive100g
Asparagus200g
Black olives, pitted50g10 olives
Extravirgin olive oil5g1 Teaspoon

DAY 5

Breakfast
Soya milk250ml1 cup
Currant100g
Snack I
Plums200g4 plums
carrots200g
almonds30g15 almonds
Lunch
Cannellini, boiled40g
Rice cakes70g8-9 gallette
Lettuce100g
carrots200g
Sunflower seeds10g1 tablespoon
Extravirgin olive oil5g1 Teaspoon
Snack II
apricots200g4 apricots
Celery200g
walnuts30g7-8 kernels
Dinner
Chickpeas, boiled70g
Corn, cooked70g
Radicchio100g
tomatoes200g
Sesame seeds10g1 tablespoon
Extravirgin olive oil5g1 Teaspoon

DAY 6

Breakfast
Soya milk250ml1 cup
Kiwi100g1 kiwi
Snack I
Grapefruit400g1 grapefruit
Red cabbage200g
Hazelnuts30g15 hazelnuts
Lunch
Broad beans, boiled70g
Amaranth, cooked70g
Rocket salad100g
Red turnips200g
Poppy seeds10g1 tablespoon
Extravirgin olive oil5g1 Teaspoon
Snack II
Pear, with peel200g1 pear
Green peppers200g
Pecan30g7-8 kernels
Dinner
Lentils, boiled70g
Polenta, sliced280g
Corn salad100g
Zucchini200g
Chia seeds10g1 tablespoon
Extravirgin olive oil5g1 Teaspoon

DAY 7

Breakfast
Soya milk250ml
Blackberries100g
Snack I
Pomegranate, seeds150g
tomatoes200g
Pine nuts30g3 tablespoons
Lunch
Peas, boiled70g
Teff, boiled70g
hood100g
Celeriac (cooked)200g
Flax seed10g1 tablespoon
Extravirgin olive oil5g1 Teaspoon
Snack II
Banana150g1 banana
Green peppers200g
peanuts30g3 tablespoons
Dinner
Lupins, boiled70g
Gluten-free crackers40g5 crackers
Chicory100g
Jackdaws (cooked)200g
Pumpkin seeds10g1 tablespoon
Extravirgin olive oil5g1 Teaspoon