The Optimal 3-Day Cleanse
What is a 3-Day Cleanse and How Can I Do It?
While numerous types of “3-Day Cleanse” detoxification diet variations exist today, the most well-known type is considered to be a structured program best done either on a long weekend (from Friday through Sunday) or otherwise during vacation time or similar “off days.” The premise for the cleanse in general is that the body needs a chance to take a break from the normal diet’s toxins in order to “relax the liver, detox the kidneys and adrenals, and enhance digestion.” Although some detox programs recommend longer periods of time to cleanse for different goals (i.e. a 12-day colon cleanse, a 48-hour liver cleanse, or a 10 day blood cleanse), a general 3-day program works well for many and fits easily into the schedules of busy people.
The Dr. Oz 3 Day Cleanse
One example of a simple 3-Day Cleanse was made popular recently on the Dr. Oz show, with the essential program laid out on his website including a shopping list and recipes. According to Oz, “When a detox is done right, it’s just another word to describe a diet rich in whole foods. By removing artificial flavors and chemical substances from your diet, you’re helping prepare your body to live a healthier and more natural lifestyle.” The foods recommended on the show’s website include items that work together synergistically with the greatest combination of vitamins, minerals, fats, etc. that allow the body to absorb nutrients optimally.
The Yoga Journal 3 Day Detox Cleanse
Another similar variation encourages detoxers to take a week or longer ahead of the cleanse to observe their typical eating patterns. Do you eat a substantial amount of salt-laden snacks, heavy syrups, chemically-flavored processed dinners, or sugary drinks? You may consume considerably more toxins than you realize until you begin to consciously observe your own habits. After the observation period, try to choose a few key items you’d like to eliminate (or substantially reduce) during the cleanse and begin cutting them out a little at a time as much as you are able.
Replace Cravings for Junk Food with Whole, Real, Nutritious Foods
Of course, you’ll also need to replace them with healthier options on the cleanse as well, so you won’t feel deprived or be without sufficient nutrition. If you eat a lot of salty pretzels, for example, you may want to grab a tin of whole, raw almonds to snack on instead. If you like sweet fruity candy, try a strawberry smoothie when the craving hits. (Cravings, in this case, refers to an unhealthy craving we’re trying to overcome; there can be healthy cravings as well which would indicate a nutrient your body actually needs in a healthy person, but those will become more clear after the detox process is complete.)
Overall, try to maintain a primarily whole food diet throughout the cleanse, leaving out stimulants, alcohol, pharmaceuticals of any kind (unless your doctor disagrees – please ask them first), unnecessary chemicals you can avoid (i.e. MSG when it’s written on the label), meats of all kinds, dairy of all kinds (cultured dairy, like plain yogurt, is better than the rest if you must consume dairy), fried foods of all kinds, processed foods of all kinds (this includes packaged boxes of mac and cheese, McDonald’s, and anything from fast food in general) and sugars (other than fresh fruits) while pulling in as many fresh vegetables and fruits as possible.
Don’t Let Yourself Get Too Depleted or Wiped Out
Some experts recommend eating or drinking something, even something as simple as lemon water, every 90 minutes to remain balanced during the detox. Herbal tea, a small organic apple, a shot of wheat grass juice, or a cup of refreshing coconut water are all rejuvenating and specifically good to have on hand. There are also numerous different versions offering meal plans for each day as well as simple, healthful recipes you can use as well.
Another Option: The 3 Day Juice Cleanse
A third option is the 3-Day Juice Cleanse, which includes raw, organic juices and possibly some smoothies, vegetable broth, and vegan snacks to ward off unhealthy cravings. There are three days of juices consumed as well as a period of preparation for the cleanse and up to a week of reintroducing foods for this variation as well.
Regardless of which type of cleanse you choose, if you stick with it for the full 3 days, you’re likely to enjoy its benefits immensely. From there, you’re less likely to even crave the unhealthy foods at all, so you’ll likely reach for them less – a win all around!
