Introduction
A Detoxification (Detox) Diet is an eating plan which promotes the clearing or neutralising of toxins, mucus and congestion from the body.
About
Toxins are substances that are harmful to the body. Toxins often come from our diet, environmental exposure and drugs. Internally these toxins can produce unstable molecules called 'free-radicals' and oxidised fats which attack healthy cells. When these harmful molecules start to out number the molecules that neutralise them, antioxidants, a number of health problems can occur, such as premature ageing, food sensitivities and recurring infections.
Detoxification aims to limit the number of these harmful molecules by improving the health and functioning of the natural detoxification systems of the body. The liver is the main organ responsible for detoxification in the body. Toxic compounds are chemically altered by the liver (detoxified) and are safely eliminated from the body. Effective detoxification is best achieved by a combined effort that includes avoiding environmental toxins, restoring normal digestive function and supporting the liver's detoxification capacity.
There are different types of Detoxification Diet, ranging from mild to extreme. A mild Detox, or dietary cleanse, may involve eating healthy foods and drinking fresh fruit and vegetables juices for three days. A more extreme Detox, or fast, may involve the restriction of solid food intake for some time accompanied by high levels of fluids. It should be noted that fasting is not suitable for all people and can result in serious medical complications if not supervised by a health care professional.
Foods which are most commonly used in a dietary Detox include those that have a high water content, are highly nutritious and are easily digested. Foods that are most likely to cause a sensitivity reaction are avoided including; wheat, dairy, eggs, most nuts and citrus fruits. Below is an outline of a basic dietary Detox.
Guiding Principles
1. Avoid problem, allergenic or sensitivity-causing foods. These include animal fats, saturated fats (e.g. margarine, shortening mayonnaise), red meats, sugar (including fructose, glucose, dextrose, corn syrup, high fructose corn sweetener, honey, raisins, raisin syrup, brown sugar, etc.), refined carbohydrates (e.g. white flour, unbleached flour), salt, alcohol and caffeine. These foods are commonly associated with reactions such as gas, bloating, heartburn, heaviness after eating, constipation, diarrhoea, mucus congestion, headaches, sinus problems, skin rashes and joint pains.
2. Avoid environmental toxins wherever possible. Avoid processed, packaged or refined foods. Include vegetables and fruits in the diet that are raw or only lightly cooked.
3. Eat a diet that has adequate but not excessive amounts of protein and calories. This will help to enhance the liver's detoxification capacity.
4. Drink pure water. Use uncontaminated spring water, filtered or bottled water whenever possible. An adequate intake of pure water is vital to effective Detoxification. Two litres per day is recommended.
5. Eat a wide variety of foods. Food allergies and sensitivities often develop from the foods we eat most often (e.g. wheat, milk, eggs, etc.).
6. Eat in moderation. A basic requirement for good nutrition is not over- or under-eating.
7. Chew foods thoroughly. Eat in a relaxed frame of mind.
8. Avoid eating meats and complex carbohydrates (grains and starchy vegetable) together at the same meal.
Foods to include:
1. Carbohydrates. These should make up between 55 and 65 percent of total daily calories. Sources of carbohydrate include whole grains, vegetables, and fruits. Eat a wide variety of these foods and eat only until the appetite is satisfied. Eat five or more servings of vegetables and fruits per day per day. Eat four or more servings of grains and starchy vegetables (e.g. potato, squash) per day.
2. Proteins. These should make up between 15 and 20 percent of total daily calories. Eat 1 to 2 servings per day. Sources of proteins include combinations of beans and whole grains, fish, poultry (without skin) and lean meats.
3. Fats. These should make up between 20 and 25 percent of total daily calories. Use sparingly, 2 to 3 tablespoons per day. The best sources of fats are cold pressed vegetable oils. Flaxseed oil is especially nutritious.
Seasonings: Use in moderation. Herbs, spices vinegar, garlic, ginger, onions, miso.
Sample dietary detox
1. On waking eat a piece of fruit (not citrus) 20 or 30 minutes before breakfast.
2. For breakfast eat a Wholegrain cooked breakfast.
3. For lunch have a mixed green salad and/or steamed vegetables with protein (fish, poultry, beans, tofu) or Wholegrains (brown rice, millet, quinoa, buckwheat etc).
4. An afternoon snack may be a piece of fresh fruit or vegetable.
5. For dinner have a serve of protein with a variety of steamed or raw vegetables or Wholegrains with a variety of steamed or raw vegetables.
6. A snack may be a piece of fresh fruit (not citrus) or vegetable.
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