3 simple detox routines to cleanse your body

We often hear the word "detox" being associated with weight loss. "Detox" is short form for detoxification. It is simply the process of cleaning out the toxins in our body.

In this article, we go through three easy ways to detoxify your body and supercharge your dieting efforts.

What's your Detoxing Method?

1. Fasting Detox Fasting has been seen as one of the more effective ways of cleansing the body of toxins by many people. Despite the beneficial results experienced by some, there are also people who have a bad experience with fasting. One reason fasting is difficult for some people is that it requires a large amount of concentration and effort from the individual. You must be mentally prepared to go without food for a long time and this requires great effort, especially for people who are attempting to fast for the first time. It is better to start things on a slow note and gradually build up the concentration and effort to fast. For example, if you are trying out fasting for the first time or it has been a while since your last fasting attempt, you can try fasting for a few hours in a day in order to help yourself get used to the fasting process physically and mentally. When you feel you are ready, you can intensify the process by fasting for longer hours. Remember that fasting can be dangerous if you become dehydrated or fast for too long of a period. Fasting for more than 24 hours should be avoided unless directed by a physician. Always stay hydrated by drinking at least 1.5 to 2 liters of water per day. Also, make sure that you don't overeat when you break your fast. You may be very hungry and it is easy to eat too many calories when you are hungry.

2. Cranberry Juice Detox
Cranberry juice, which is rich in vitamin C and antioxidants, cleanses the toxins that build up in the liver. This in turn increases the liver's efficiency of flushing out excess fats from the body. As compared to fasting detox method, some people prefer the cranberry juice detox method because you do not have to curb your desire to eat at any time of the day. The cranberry juice detox is very easy to carry out. You only need to start your day with a 250ml glass of cranberry juice with ground flaxseed. Flaxseed is healthy and rich in omega-3 fatty acids. Throughout the day, you should maintain a low-calorie diet, preferably not more than 1,100 calories, by eating healthy and nutritious food that is low in carbohydrates (especially added sugars) and fats. You should avoid foods such as fatty meat, coffee, and char kway teow. The cranberry juice detox phase will last for about two to three weeks. After that, you will start on your weight loss phase. At this point, your calorie intake can be increased to 1,200 to 1,500 per day, depending on your size and physical activity level. Although you do not have to be as restrictive about your diet as compared to during the detox phrase, you are still encouraged to eat healthily in order to achieve optimum weight loss results.

3. Juice Fasting Detox
The juice fasting detox requires individuals to stay away from eating solid food. However, this does not mean that you need only consume juice throughout the day. You can also take in food in liquid forms such as soup and smoothies. The basic juice fast contains only raw vegetables, fruit juice, and water. However, research has shown that grapefruit juice should not be included in a juice fast, especially to the diet of people taking prescribed drugs. Grapefruit juice contains a component that can modify the effect prescribed drugs have in our body. The recommended period for the juice fast detox is one to three days. If you are interested in continuing with this detox method, you should consult a dietician to ensure that you are taking in sufficient nutrients. Detox can be helpful to your weight-loss efforts. Getting rid of toxins and waste in your body can strengthen your immune system and allow you to have a more efficient digestive system. Apart from weight loss, detox also helps to rejuvenate the body. This will make you more alert and energetic throughout the day. Detox can be challenging when you first start out — it is difficult to change your eating and living habits overnight physically and mentally. So start slow and progress steadily. Once you've built up the momentum, you will find that detox is not so tough after all. Note, however, that detox is not meant to be carried out on a daily or weekly basis. Detox is meant to be used only to kickstart your diet plan. After detox, you should go on to consume a nutritious and healthy diet.


Top 10 detox foods

Lemon
Lemons are a staple of many detox diets, and there is good reason for this. Firstly, lemons are packed with antioxidant vitamin C, which is great for the skin and for fighting disease-forming free-radicals. Furthermore, the citrus fruit has an alkaline effect on the body, meaning that it can help restore the body's pH balance, benefitting the immune system. Try starting your day with hot water and a slice of lemon to help flush out toxins and cleanse your system.

Ginger
If too much fatty food or alcohol has caused problems for your digestive system, it may be worthwhile adding some ginger to your diet. Ginger is not only great for reducing feelings of nausea, but it can help improve digestion, beat bloating and reduce gas. In addition to this, ginger is high in antioxidants and is good for boosting the immune system. To give your digestion a helping hand, try sipping on ginger tea or adding some freshly grated ginger to a fruit or vegetable juice.

Garlic
Garlic has long been known for its heart benefits, however the pungent food is also good at detoxifying the body. Garlic is not only antiviral, antibacterial and antibiotic, but it contains a chemical called allicin which promotes the production of white blood cells and helps fight against toxins. Garlic is best eaten raw, so add some crushed garlic to a salad dressing to boost its flavour and your health at the same time.

Artichoke
If you have recently been overindulging in fatty foods and alcohol, adding some steamed globe artichoke leaves to your meals is a great way to help get your body back on track. Globe artichokes are packed with antioxidants and fibre and can also help the body digest fatty foods. On top of this, globe artichoke is renowned for its ability to stimulate and improve the functions of the liver - the body's main toxin-fighting tool.

Beetroot
For those needing a quick health-boosting shot of nutrients, you can't do much better than beetroot. Packed with magnesium, iron, and vitamin C, the vegetable has recently been hailed as a superfood due to its many reported health benefits. Not only is beetroot great for skin, hair and cholesterol levels, but it can also help support liver detoxification, making it an ultimate detox food. To enjoy its benefits, try adding raw beetroot to salads or sipping on some beetroot juice.

Green tea
While it's not technically a food, no detox plan would be complete without regular consumption of essential liquids. Fluids are essential for keeping our organs healthy and helping to flush toxins from the body, and drinking green tea is a great way of boosting your intake. Green tea is not only a good weight-loss drink, but it is extremely high in antioxidants. Research has also suggested that drinking green tea can protect the liver from diseases including fatty liver disease.

Cabbage
Many celebs have resorted to the cabbage soup diet to help lose weight and get in shape quickly before a big event, however cabbage is not only good for weight loss - it is also an excellent detoxifying food. Like most cruciferous vegetables (including broccoli and sprouts), cabbage contains a chemical called sulforaphane, which helps the body fight against toxins. Cabbage also supplies the body with glutathione; an antioxidant that helps improve the detoxifying function of the liver.

Fresh fruit
Fresh fruits are high in vitamins, minerals, antioxidants and fibre= and are also low in calories, making them an important part of a detox diet. If you're after brighter eyes and skin, shinier hair and improved digestion, try boosting your intake of fruit and eating from a wide variety of different kinds. The good news is fruit is easy to add to your diet, so try starting your day with a fresh fruit salad or smoothie and snacking on pieces of fruit throughout the day.

Brown rice
If you want to cleanse your system and boost your health, it is a good idea to cut down on processed foods. Instead, try supplementing your diet with healthier whole grains such as brown rice, which is rich in many key detoxifying nutrients including B vitamins, magnesium, manganese and phosphorous. Brown rice is also high in fibre, which is good for cleansing the colon, and rich in selenium, which can help to protect the liver as well as improving the complexion.

Watercress
Like most green herbs and vegetables, watercress is an excellent health-booster and detox food. Firstly, watercress leaves are packed with many vital detoxifying nutrients, including several B vitamins, zinc, potassium, vitamin E and vitamin C. Secondly, watercress has natural diuretic properties, which can help to flush toxins out the body. To reap the benefits of this nutritious food, try adding a handful of watercress to salads, soups and sandwiches.

Have you tried detox? How do you keep yourself motivated to achieve your detox goals during the process? Share your thoughts with us in the comments below.