Last modified on October 2020
With inputs from Pooja Bohora - Dietitian and Nutritionist
Body detoxification, also known as body detox or body cleanse, is becoming more popular than ever, especially in India. It’s a very appealing concept, considering how busy the world is getting. We are always on the search for how to detoxify body in the most natural way possible.
With numerous Indian detox diets and full-body cleanse programs floating around on the internet, it is easy to feel lost and overwhelmed. We, at MF, find it very important to keep our readers informed about any decisions they make regarding their bodies. Here’s how to detoxify body and tips for a successful total body cleanse.
“We have seen a huge interest around these ‘detox diet’ fads recently, with multiple products aimed at helping an individual remove so-called toxins from their body. However, I always tell my patients that they already have the best detox system nature can provide: their liver. The liver is a sophisticated organic that automatically filters out toxic substances. A healthy diet can support liver function, but can’t replace it”
– Pooja Bohora, Dietitian and Nutritionist
Consult our top dieticians on MFine to get personalized diet recommendations
Starting a new diet can be exciting, as well as, challenging. Here’s a basic understanding about what the detox world is all about!
In simple terms, detoxification is a process by which you eliminate toxins from your body to improve your overall well-being. Our body, by itself, has a well-equipped natural detox system. This detox system comprises your lungs, liver, intestines, and kidneys. However, they could work less effectively due to a number of reasons such as consumption of high-caloric low-nutrient foods, stress, consuming less water, and other lifestyle-related issues.
“A cleansing Indian diet can only supplement and improve
your bodily functions, it can’t replace your body’s natural detoxification system.”
What are the toxins in the body?
A toxin is anything unwanted and harmful to your body. These toxins may include environmental pollutants, chemicals in highly-processed food, trace quantities of metals, etc. There is no hard evidence that consuming a ‘detox diet’ will remove all the toxins in the body that your natural system hasn’t already. However, body detoxification diet and lifestyle changes can encourage your system to perform effectively and efficiently.
Myth #1: Your body needs external help!
As mentioned before, it is important to keep in mind that an Indian body cleanse diet is not the one true solution for how to remove toxins from body. Instead, they can act as a catalyst for your natural detox system. These diets are nutrient-dense and can stimulate your body to perform better.
If your diet consists of a good balance between macronutrients (carbohydrates, fats, and protein) and micronutrients (vitamins and minerals), these can provide your body with the energy it needs to perform natural detoxification better. Keeping yourself educated about the toxin removal process and how to cleanse the body safely is just as important as consuming the diet itself.
Myth #2: A total body cleanse is an easy fix for all your binge-eating habits.
A truly healthy lifestyle comes with hard work and consistency. No matter how nutritious your meal or drink is, the effects won’t last if you don’t follow it consistently, alongside daily physical activity. If you find it hard to be consistent, talk about your lifestyle changes with your friends and family who can keep you motivated throughout the journey. This way, you can also be held accountable for your actions by someone else.
Myth #3: You should cut out all carbs and fats for a total body cleanse!
Drastically decreasing your calorie intake by cutting out important macronutrients from your diet is not the way to go. This can severely affect your body’s performance. Carbs provide you with energy and fats to keep your stomach feeling full. Decreased intake of these nutrients can affect your body’s absorption of vitamins and minerals. This can make you feel lethargic and uneasy. Instead of only consuming a certain type of food, it is recommended to have a balanced diet that ticks off all the nutrients in the list to keep you feeling energized throughout the day!
The best body cleanse is not to follow a certain recipe or to cutdown on food, but rather to build a healthy relationship with your body by providing it with nutritious Indian foods and physical activity.
Body detoxification, also known as body detox or body cleanse, is a process by which you eliminate toxins in the body to improve your overall well-being. Although our body is designed to know how to remove toxins from body, leading a healthy lifestyle can complement these essential functions.
Consult top dieticians online on MFine to find out what detox plan works best for you!
Wondering how to start a cleansing program by taking the organic route? Read on to know more.
A healthy mind and body is something that all of us aspire to. It is imperative to keep track of your wellness journey and follow a regime that includes a nutritious diet and some form of physical activity to keep the endorphins flowing. A common concern preventing many people from adopting an Indian detox diet is the idea that it can be expensive and time-consuming to follow one. However, it is most certainly possible to have a cleansing program with an all-natural food plan that does not require many ingredients and is easy to follow.
Breaking down the popular Indian detox diets, here’s how to detoxify body using three popular methods:
1.Liquid diet: Juices and Smoothies
This diet mostly consists of fruits and vegetables blended so that you can drink on the go. Packed with nutrients, these are a great addition to your Indian diet. For extra crunch, you can add crushed nuts and seeds to give the drink some texture. These juices and smoothies have the following benefits:
However, only consuming juices & smoothies is not optimal in the long run. Your body needs other macronutrients (carbs, fats, protein) that these juices don’t offer. While they are healthy, they aren’t sufficient to keep you energized. Because of this, only consuming juices and smoothies can lead to decreased productivity and fatigue. Thus, it’s important to incorporate a
body detoxification diet of solid and liquid to keep your body active.
This type of diet focuses on restricting certain foods/ food groups from your diet altogether. In this process, it is very essential to learn what works best for your body. For instance, a person may be intolerant to lactose. This way, they can cut down on dairy products and go for other alternatives.60-70% of Indians are lactose intolerant, so a food elimination diet can help you identify if you fall into this category
The process of food elimination has to be planned and executed strategically.It is recommended
that you eliminate a food/ food group for a week and incorporate it again the following week. If you find any differences, such as uneasiness, discomfort, bloating, etc, you can consider avoiding that particular type of food. Consulting a dietitian online before you make any drastic changes to your diet is extremely important because you could be missing out on vital nutrients if you’re not careful.
3. Intestinal cleanse: Liver and Colon
Our bodies have built-in detoxifiers to safely remove toxins from body without disturbing any other bodily processes. The liver and colon are the most important players in your natural detox system. Both of them aid in defending your body against toxins
One of the main functions of the liver is detoxification. Your liver acts as a filter that removes toxins from the blood sent by the digestive tract before passing it to the rest of the body. There aren’t any strict regimes that are scientifically proven to clean your liver. However, since Indian liver cleansing diets include a lot of fresh fruits, vegetables and unprocessed foods, following this diet can improve your overall health. This will, in turn, help your liver function better.
Liver cleansing diet:
A liver cleansing diet is a combination of healthy habits and hard work. In this diet, you will be incorporating liver cleansing foods that can give you a healthy boost and cleanse your liver from home naturally.
Here’s how to detoxify body by helping your liver perform better:
Turmeric powder is a well-known liver cleansing foods. It has anti-inflammatory properties, which can reduce the risk of chronic diseases.Since this spice is included in most Indian food recipes, it’s extremely easy to consume more of it.
Colon flush/ cleanse:
The colon, also commonly called the large intestine, is also a part of the body’s detox system. One of its main purposes is to remove toxins from body. Its function is to re-absorb any remaining nutrients from waste products before passing it on for excretion. A colon cleanse/ intestinal cleanse can be very helpful if you are suffering from irregular bowel movements. It is always a good idea to consult a gastroenterologist before starting any external colon therapy or colon flush.
Colon cleansing diet:
Just like the liver, a colon cleansing diet also requires permanent lifestyle changes in diet and physical activity to see results. Here’s how to detoxify body by practising natural colon cleansing at home:
Quick & Easy Indian detox recipes:
Indian Detox drinks:
Regular consumption of fenugreek, also known as methi in India, is proven to treat an array of health conditions like headaches, painful menstruation, obesity, high blood pressure, ulcers, and more. In the detox world, it is known to promote good
bowel cleanse and bowel movements as it is filled with fiber and antioxidants.
Tip: Drinking fenugreek tea before bed can be very effective as it promotes the flushing out of toxins from the body.
The combination of both ginger and lemon has powerful anti-inflammatory properties that can be a great addition to your natural cleansing program. This tea can relieve bloating, boost metabolism, and make you feel energized.
Tip: You can add a tbsp of mint leaves to add more flavour, as you wish. Mint has antibacterial and antiviral properties that can keep cold and flu away.
This drink contains a plethora of healing properties. The mint can soothe an upset stomach and speed up the digestion process. It also aids in increasing metabolic rate. Chronic body inflammation can make you prone to rapid weight gain and other diseases. The cucumber and lemon are filled with anti-inflammatory properties to protect you from an array of health conditions.
Tip:If you’re facing a sore throat, add a spoonful of honey to your drink. Honey is known for its good source of antioxidants and as an effective germ killer.
To start a natural cleansing program, it is imperative to keep track of your journey and follow a regime that includes a nutritious diet and physical activity. The most popular cleansing diets are liquid diets (juices and smoothies), eliminating food groups, liver cleanse, and bowel cleanse. Based on what suits your bodily needs, a combination of these methods is recommended. To seek more professional advice, consult with a dietitian on our website from your home. If you want a full body check-up before committing to a rigorous routine, check our affordable health packages online.
Find a good detox plan by consulting with top dieticians online on MFine.
Having a difficult time figuring out your approach to a body detox diet? Here are a few important tips to guide you on your wellness journey.
Eat clean, eat healthy:
1. Drink more water.
Water does so much more than just satisfying your thirst. Not only does
it have the best hydrating properties, but also improves various bodily functions, such as:
flushing out body waste
regulating body temperature
maintaining blood pressure
boosting skin health
increasing energy and relieving fatigue
lubricating your joints
By not drinking enough water, your body simply retains the fluid causing you to feel bloated. This is called water weight.
Although it sounds contradictory, drinking more water can help flush out this weight.
Daily recommended water intake by age
2. Take your Antioxidants.
Our body produces molecules called free radicals during digestion. These molecules cause damage to your cells by producing oxidative stress. To counteract this,
you need to consume foods rich in antioxidants to neutralize this process.
Antioxidants include vitamin A, vitamin C, vitamin E, selenium, lycopene, lutein, and zeaxanthin.
Some Indian food sources of these vitamins include:
3. Take your prebiotics.
Your intestines play an important role in your natural detoxification system. . Your gut has a huge variety of microflora that control everything from your digestion to your immunity. Prebiotics help sustain health bacteria in your gut.
Eating prebiotics daily will ensure good gut health and boost the detox process.
Prebiotic foods include garlic, onions, bananas, tomatoes, oats, apples, and cocoa.
4. Restrict sugar and processed foods from your cleansing diet.
A poor, low-nutrient diet has become one of the most common reasons for a number of underlying health conditions. Unfortunately, many tasty, convenient packaged foods that we love eating offer little to no nutrition.
But, by making a conscious effort to stay away from these foods, you can help your body become stronger and healthier.
Several studies have linked the consumption of sugary beverages and highly processed foods with lifestyle diseases, such as obesity, cancer, cardiovascular diseases, diabetes
5. Restrict your salt intake
Drinking more water and decreasing salt intake goes hand-in-hand. The less water you drink and the more salty foods you eat, there’s a higher chance of your body retaining the water weight. This can make you feel bloated and uncomfortable. By drinking more water and restricting salt intake,
your body increases urination, which eliminates more toxins from your body regularly.Many Indian snack foods are also high in sodium, so limit your consumption of these.
Did you know?
Increasing your potassium intake can act as a good substitute to salt as it contains 70% less sodium than common table salt. Foods rich in potassium include mushrooms, potatoes, spinach, broccoli, bananas, oranges, and dates.
1. Prioritize sleep
2. Cut down on alcohol and smoking
Excessive drinking and smoking can take a toll on your physical and mental health. They can cause a myriad of health conditions if not brought under control. Alcohol is metabolized by the liver into acetaldehyde, which can cause cancer. This can cause inflammation and scarring on the liver. Binge-drinkers and smokers have an increased risk of depression, anxiety, and troubled sleep. These are serious issues and it’s important that they are brought under control.
It is recommended that you consult a psychiatrist online if you face any distress in your mental well-being
3. Be physically active
Any form of regular physical activity is associated with many health benefits like reduced risk of type 2 diabetes, obesity, heart problems, increased blood circulation, and the production of happy hormones in the brain. Regular exercise reduces inflammation on the body, which encourages the natural detox system to function properly. Just getting in 40 minutes of moderate-intensity exercise per day (like brisk walking) or 20-30 minutes of high-intensity exercise per day (like running) can do wonders for your body.
4. Stress management
Stress can not only be draining on your body but can also accelerate other health problems. Your body naturally produces the hormone cortisol when it gets stressed. High levels of cortisol is linked with rapid weight gain, high blood pressure, mood swings, heart problems, and anxiety.
There isn’t a clear correlation between exercise and detox. The human body is designed to eliminate the accumulated toxins without requiring external help. However, exercise provides you with incredible benefits that will complement your journey to healthy body detox.
Benefits of exercising in a body cleanse regime:
1. It can improve the quality of sleep
Sleep is a period when the body naturally recharges itself to perform efficiently. By exercising more, you use up more of your energy and your body needs to go into resting time. One study found that doing 150 minutes of moderate to high-intensity exercise per week can improve your quality of sleep by up to 65%.
2. It can improve brain health
As mentioned before, exercise improves blood circulation in the body. This promotes blood flow and oxygen to your brain and can promote the growth of new brain cells. Essentially, exercise is proven to increase the size of your hippocampus – a part of your brain that plays a vital role in thinking and memory. This stimulates growth and enhancement of the brain’s functions. This can be particularly helpful for older adults to boost their brain health.
3. It can make you feel happier
Multiple studies have proven that exercise can improve your mood and reduce the risk of you developing anxiety and depression. Exercise promotes the production of endorphins – hormones that produce happy feelings. A study found that regardless of the intensity of the exercise, it can still make you feel more relaxed and happier in your day-to-day life.
4. It can help you lose weight
Weight loss is actually a simple concept to understand. Your body spends energy by digestion, physical activity, and maintaining body functions. By exercising, you burn energy (calories) and also improve your metabolic rate. An increase in metabolic rate will burn more calories, thereby helping you lose weight. Balancing your calorie-intake by eating low-calorie highly nutritious food and exercising will help you in your weight loss journey.
5. It can reduce your risk of chronic diseases
Daily physical activity reduces the risk of developing cardiovascular problems and high blood pressure, keeps overall body fat percentage at a normal level, and improves insulin sensitivity- which lowers the risk of type 2 diabetes.
6. It can boost your energy
Exercise can be highly beneficial for boosting your energy levels. This is not just for an average adult, but is even proven for people with chronic health conditions like cancer, diabetes, chronic fatigue syndrome (CFS) and more. One study found that moderate-to-high intensity exercises reduced excessive fatigue for all 36 people who reported the same.
Types of exercises:
As we all know, exercise is essential for good health. On an average, getting 150 minutes of moderate-intensity exercise per week, or, 75 minutes of high-intensity exercise is ideal. It is recommended that you incorporate a variety of exercise routines to target specific areas of your body. Here’s how to detoxify body through exercise:
1. Aerobic Exercise
Aerobic exercise, or in simple terms, cardio exercises, is essentially what the name suggests. It’s a cardiovascular workout intended to speed up your heart rate and breathing. It gives your heart the activity it needs to improve blood flow and increase endurance.
Examples of aerobic exercise: Brisk walking, jogging, cycling, dancing, swimming, skipping.
Tip: Before each session, warm up to slowly increase blood flow to muscles. A simple warm-up can include slow walking for 3-5 minutes or performing stretch exercises.
2. Strength Training
Strength training involves building muscle mass to make you stronger. As we age, our muscles tend to become weaker. Regular strength training can even be very useful for everyday tasks like lifting heavy objects, carrying groceries, gardening, and more. This type of exercise can stimulate muscle and bone growth, improve posture, and alleviate joint pain.
Examples of strength training exercise: Squats, push-ups, pull-ups, lunges, burpees, sit-ups, crunches. These bodyweight exercises can be more effective with added resistance, like bands and weights.
Tip: Breathing is often forgotten about while strength training. Exhale when your body goes against resistance (by pushing, pulling, etc.) and inhale when your body relaxes for an effective body detox.
3. Balance Exercise
Balance exercises can help you improve your overall stability, maintain posture, and balance. If you’re older, it is important to incorporate balance exercises into your routine to prevent yourself from falling. Walking is a good example of a moderate-balance exercise. There are many other types to cater to the specific needs of each body part.
Examples of balance exercises: Brisk walking, side-ways walking, heal-to-toe walk, one-leg stand, leg swings
Tip: Focus is key while balancing. When you start practising, make sure your eyes are focussed at one point. This will help improve your balance.
Muscles tend to become weaker and less flexible with age. Fortunately, stretching can help reverse any damage. Stretch exercises are proven to make muscles longer and function better. This prevents muscle cramps, pain, strains, stiffness, and joint pain. You must aim to stretch at least 3-4 times a week.
Examples of stretch exercises:Overhead triceps stretch, biceps stretch, cobra pose, seated butterfly stretch, head-to-knee forward bend.
Tip:Aim to stretch till you feel mild tension in your muscles, not intense pain.
Did you know?
Sitting for long hours can be very detrimental to your health. If you are working a desk job, you must keep moving your body every hour or so. Practise the 50:10 rule. After 50 minutes of work, take a 10-minute break that consists of walking around and breathing fresh air.
Your body has an in-built detoxifier that guides through the process of toxin removal from your body. The best cleanse you can give your body is to maintain a healthy lifestyle by consuming a balanced diet, working out consistently, and most importantly- ensuring stable mental health. By following this, you provide your body with the energy to function efficiently. Rather than just focussing on cleansing your body from toxins, it is
advisable to have a holistic approach by practising a routine that’s beneficial to both your physical and mental health.
Consult a dietician online on MFine for a total body cleanse diet plan
Every pro has its con. Learn more to understand the side effects of a rigorous body detoxification regime.
A body cleanse, if not followed safely, can lead to a
multitude of side effects. This makes the whole process of toxin removal counter-productive.
Ensuring that you’re on the right track is crucial while adjusting to a healthy routine. If you face any of the following symptoms, it is best to immediately address it by seeking professional advice from a dietitian.
Excessive fatigue and weakness
This is often caused by insufficient calorie intake, less consumption of water, not getting required nutrients for the body, or by simply not exercising. Fatigue can be a hindrance to your daily activities.
Overdosing on supplements
Overdose can occur when you take too many supplements and diuretics. This can have harmful effects on your body like weak pulse, shallow breathing, drowsiness, etc.
Consult with an online doctor before you take a certain amount of dosage to ensure that you’re taking only what’s needed. After your prescribed intake is over, follow-ups can be done to check if you need to continue medications.
Vitamin and mineral deficiencies
Deficiencies occur when you don’t take a combination of food groups during your full-body cleanse. Eating only a particular type of food daily will reduce the intake of overall nutrition.
Your body needs both macronutrients and micronutrients to function properly. Ensure that your diet is filled with a variety of food groups that cater to each nutrient to avoid any imbalances. Here’s a list of easy-to-make recipes that is high in nutritional value.Easy to make recipes are missing here. Please add.
Due to an immediate change in diet, hunger pangs can occur. It is completely normal to feel like eating a particular type of food during a strict body cleanse.
Tip:A smaller portion size of junk food, once a month is okay to consume.This can make you feel happy and satisfied with your meal. However, ensure you do not stray away from your healthy diet too often.
The general recommendation is to not start an intense calorie-restricting program or body cleanse without consultation. The following groups of people are more prone to experiencing the side effects of a rigorous detox program:
A body cleanse, if not followed safely, can lead to a multitude of side effects. This makes the whole process of toxin removal counter-productive. Ensure that you don’t face excessive fatigue, overdose on supplements, and have nutrient deficiencies. It is normal to crave certain foods, seek healthy alternatives to not disrupt your diet. Before starting any rigorous cleansing program, educate yourself if you are more prone to experiencing these side effects.
By doing so, you will prevent any further damage caused to your body.
Consult top dieticians online on MFine to know the side effects of detox plans
Q1. Can you really detox your body?
Our bodies are programmed to have a natural detox system that includes the liver, intestines, and kidneys. These organs take care of removing any toxins in the body. There is little to no evidence that detox diets remove more unwanted substances from the body. A healthy mindset to have is to focus on leading an overall healthy lifestyle by eating nutritious food and staying physically active.
Q2. What is the best cleanse for weight loss?
Managing your calorie input, calorie output and quality of your diet is the most effective and healthy way to lose weight. Here’s how to detoxify body during weight loss:
Q3. How to detoxify the body from home with no products?
The best part about kick-starting your journey towards a healthier lifestyle is that it can be easily done from your home. Here’s how to detoxify body at home:
You don’t need any external body cleansing products for you to rejuvenate your body. The best cleanse is to follow a consistent routine that includes the above-mentioned tips.
Q4. What is the best natural liver cleanse diet?
The liver itself is a detoxification organ. It neutralizes the toxins and passes them to the bloodstream. There aren’t any strict regimes that are scientifically proven to clean your liver. However, incorporating these foods/ lifestyle changes can be beneficial to your liver’s performance:
Q5. Is a colon cleanse diet a good idea?
The colon, also commonly called the large intestine, is a part of the body’s detox system and aids in toxin removal from the body. A colon cleanse diet can improve the regularity of your bowel movements. It is always a good idea to consult your doctor before starting any external colon therapy or colon flush. However, here are a few ways to do natural colon cleansing at home:
A colon cleanse diet or any diet for that matter should make you feel stronger and healthier. Refer to Chapter 3 for tips on how to follow a safe diet.
Q6. Are detox drinks safe?
As long as these drinks are healthy and made from home with natural ingredients, they are safe to drink. A healthy drink is one that is:
Refer to Quick & easy Indian detox recipes in Chapter 2 to rejuvenate your body with natural body cleanses.
Q7. What are some home remedies for detoxification of body?
There are no instant results in home remedies for detoxification of body. A body cleanse diet can sound very appealing but the key to a healthier life is to make it a habit to prioritize your well-being. Consume smaller well-balanced meals throughout the day, exercise, and get a good night’s sleep. Over time, the results will certainly show. Refer to Chapter 2: How to detoxify body naturally for more information on natural cleanse methods, nutrition, and recipes.