As detoxing has become more popular, it’s stirred a lot of controversy among health experts – leaving many people confused on how to detox and get the best results. Firstly, a detox doesn’t need to be treated as a radical change to your life, or a drastic transformation of your body (like some celebrities make it out to be). Instead, you can think of it as a gentle & self-loving process that will lighten the load of toxins in your body.

It is a fact that our body is constantly detoxifying itself through the liver, kidneys, lungs & skin – with or without our aid. But a detox is only truly beneficial when the total amount of toxins to the body are reduced, removed properly and sustained, long-term. When I refer to ‘detox’ in this article, I’m talking about lowering & reducing the toxic load present in your body at any given time.

But when focusing on detoxification as a health practice, it can become about so much more than the foods we eat. It’s what we fill our minds with, what’s surrounding us, and even what we put on our skin. But the result is always the same: being well and in optimal health conditions. So let’s start with detoxing your body!

In this article, I give you the low-down on the what, how and why detoxing might be exactly what you need. And more importantly, how to get long term results by incorporating it into you life without a purging, liquid diet or starving yourself. Scroll to the bottom for the detox guidelines & tips.

What is a detox really about?

Of course, a detox requires the expected exclusions – like no caffeine, no alcohol, no sugar (and no fun!) – but the experience of a detox doesn’t have to be one of deprivation. On the contrary, changing certain things in your diet, and in your life overall, can help you to better function and feel your best. There’s really no need for difficulties; it can be as simple as making healthy choices that work for you, as you work to eliminate toxic waste from your body.

Lowering your toxic load — listen up, it’s important!

During the course of the year (and our lives), we are constantly exposed to toxins. These toxins can be sourced internally or show up as a byproduct of the environment – to name only a few: pollution, alcohol, stress, caffeine, drugs, medication, secondhand smoke, pesticides, herbicides, food additives, unclean water, chemical exposure caused by self-care and/or household cleaning products. Each of these factors adds to the toxicity level in your body, and as it rises you may start to notice dangerous side effects (which manifest themselves in every body differently).

Even as we accumulate these toxins, our bodies work simultaneously and around the clock to get rid of them. By choosing to detox, you are simply aiding in the body’s natural elimination process; it also involves preventing potential stressors before they ever have the chance to enter the body. More likely than not, your body will show you a lot of appreciation for giving it an extra helping hand.

What to expect from a detox

Weight loss

Toxins are stored in adipose tissue (body fat). The best way to remove toxins from your body is by pushing them out the back end. The typical diet of a detox promotes bowel movements and, in turn, this motion works to discharge toxins as well as the correlated fat in which the toxins reside in. It’s a win-win, really. And it’s not only about how much you extract that counts; the general method of clean eating works to support a good metabolism. In this way, a byproduct of detoxing can be weight loss.

More energy

When your body is functioning at its best, it will direct its energy into being vital & thriving. Toxic overload however, can instead drain the body of its precious energy and put it hard to work on metabolizing chemicals; this is on top of carrying out its other bodily functions. By putting less stress on the body, you help it to focus its energy on getting the toxins out. You’ll be doing a large part of the body’s internal work – and it will, therefore, feel all better for it.

Better looking skin

A big part of detoxification is increasing your body’s intake of fibre & water through the changes in your diet. The addition of these two key factors help flush out impurities and make it easier to expunge toxic waste. This boost gives your body more energy, helps with weight loss, and, moreover, puts more life back into your skin.

Detox Guidelines

What are some signs you might need to detox?

If we are constantly exposed to a vast array of toxins, we will eventually start to feel the negative effects of their presence. Relatively high exposure to toxicity in the body can translate into:

• Lethargy – lacking enthusiasm or energy throughout the day and are drowsiness even after a full night rest
• An inability to focus – concentrating on one task is challenging
• Headaches – feeling cranial pressure throughout the week
• Dull or tired-looking skin – your usually rosy glow is dwindling
• Constipation – you feel blocked up and sluggish
• Bloating & digestive cramping – foods don’t feel like they are being digested properly
• Stress and/or anxiety – small things are getting to you, when they usually wouldn’t
• Recurrent infections – no matter how hard you try, you keep getting sick
• Weight gain – there is extra weight lingering on your body, with no explanation
• Acne – your skin is breaking out, and you can’t get a handle on it

What does a detox diet include?

When it comes to what to eat, there are some simple detox dos and don’ts. If followed properly, these will not only expedite the detoxification process, but will also help your general health and well-being.

Do

The list below contains foods which are usually higher in nutritional content and easier to digest – and so naturally, the body thrives on them. They’ll also promote better digestion and liver detoxification to help out with the elimination process. (Choose organic fresh fruits, vegetables and meats whenever possible – and don’t forget to exercise regularly!)

• Enjoy an unlimited amount of fresh vegetables — 6 or more servings per day
• Enjoy all fresh fruits — with a max of 2 pieces of fruit per day
• Legumes & sprouts: lentils, beans, alfalfa, tofu
• Whole grains: millet, brown rice, rolled oat, buckwheat, amaranth, quinoa
• Nuts & seeds: almonds, walnuts, brazil nuts, cashews, pumpkin seed, sunflower seeds, flaxseed, chia seeds
• Healthy oils: flaxseed oil, olive oil, coconut oil, pumpkin oil and almond oil
• 2L (or more) of liquids: filtered water, fresh vegetable or fruit juice, herbal tea
• Lean meats and deep sea fish (1 serving per week): chicken, turkey, wild game, salmon, herring, sardines
• Beneficial herbs & spices: turmeric, parsley, dandelion, Mary’s thistle, burdock, peppermint, thyme, cinnamon

Don’t

Consuming anything included in the list below can prevent the body from functioning well, and may lead to disease. This also excludes some foods which aren’t necessarily unhealthy, but are harder to digest. (Steer clear especially from foods that you know are problematic for you, or that cause allergies/sensitivities.)

• All dairy: milk, butters, creams, all cheese, ice cream
• Wheat-based products and products containing gluten: white bread, pasta, baked goods, biscuits, cake
• Condiments: table spreads, ketchup, chutney, jam, barbecue sauce, chocolate spread, and peanut butter, as well as pre-made salad dressings
• Sugar and added sugars: candies, high fructose corn syrup, dextrose, artificial sweeteners
• Deep fried foods (trans fat)
• Drinks like soda, concentrated fruit juice, alcohol, coffee black tea
• Highly processed meats: sausages, cured or smoked meats, salami
• MSG (monosodium glutamate): processed meats and canned vegetables
• Standard junk foods: crisps, pizza, hamburgers, fried morsels
• Cigarettes

How long should a detox last?

In order to be thorough, 2-4 weeks is a sufficient time period for a detox before you start seeing some real results. A detox is a good way to boost your health quickly, but ideally you can also adopt such dietary & lifestyle habits on a long-term basis. The motivation to move towards this change can be found in reducing your overall lifetime accumulation of chemicals – which often leads to a wide range of health problems if left unchecked.

But if you don’t have the time to go the full distance, you could also use our 3-Day Detox Diet Plan for inspo as you take the first steps on your detox journey.

What happens after a detox?

Once you decide it’s time to finish your detox, it’s important to reintroduce what you have removed gradually. The worst thing you could do is to go out on a big night partying directly after a detox. Your body flourishes under a routine and it takes time to adjust. Therefore, going from one extreme to the other will only exacerbate stress on the body and cause amplified toxicity intake. Take it easy – add things back in week by week.

Starting a detox is also a great way to feel like you have a clean slate mentally. When I find myself repeating an unwanted habit or behaviour, I always find that a detox is an effective way to eliminate it, both physically and psychologically.

Helpful tips while detoxing

• Help the skin: skin brushing is a simple self-care ritual that works to remove the uppermost layers of dead skin and thus stimulates circulation. This not only improves the health & appearance of the skin, but also aids the skin in eliminating toxic materials.
• Supplements can really help you out while detoxing. Biocol Labs has offers something specifically for a detox, containing herbs that support the liver during the process.
• Teas are also a good addition to any detox, and Femna offers a Cleanse Tea that uses herbs specializing in supporting both the kidneys & liver.
• Get moving! When you’re doing a detox, the best way to promote movement of the bowels is through movement of the muscles. Find an exercise routine you enjoy and do it alongside your detox.
• Take a detoxifying bath. In a warm bath, add 2 cups of Epsom salts and 2 cups of bicarbonate (baking) soda, along with 10 drops of your favourite essential oil – this will also remineralise your skin. (For the best results, skin brush before and exfoliate after taking a bath.)

In closing: when doing a detox, the most important thing you can do is support your body by reducing its toxic load. Also, you can make changes that feel worthwhile & are sustainable. Doing this will let you play an active role in maintaining your health. Don’t fall victim to all those celebrity fad detoxes – while they might seem like a quick & easy go-to, in the long term they won’t be as beneficial to the body. Better to go low-impact for gradual, but sustained, results.

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Editor’s note: Originally published in January 2015 and reposted in January 2018 for accuracy.

Photo credit: Sylvie Tittel