{"id":40140,"date":"2015-05-21T07:15:40","date_gmt":"2015-05-21T11:15:40","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=40140"},"modified":"2022-04-27T08:11:38","modified_gmt":"2022-04-27T12:11:38","slug":"how-to-detox-your-body-5-day-plan","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/how-to-detox-your-body-5-day-plan\/","title":{"rendered":"Detoxing for Beach Season? Here\u2019s Your 5-Day Plan"},"content":{"rendered":"

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This plan was developed in collaboration with DailyBurn<\/a>\u00a0Fitness\/Nutrition Coach Nora Minno. To find more workouts and healthy recipes head to DailyBurn.com<\/a>. <\/em><\/p>\n

Summer can be full of temptations, from poolside cocktails<\/a>\u00a0to barbecues<\/a> and ice cream trucks. It\u2019s the ultimate dilemma: You want to look good on the beach, while not spending sunny days watching your waistline. That\u2019s why we\u2019ve built a five-day detox plan that will let you cut back during the week so you can indulge a little more on Saturday and Sunday.<\/p>\n

Don\u2019t expect this to be a deprivation-inducing juice cleanse<\/a>. \u201cBuilding healthy eating habits in your daily life is the most important thing, no detox is one quick fix,\u201d says DailyBurn Fitness\/Nutrition Coach<\/a> Nora Minno, RD and certified personal trainer.<\/p>\n

Instead, you\u2019ll focus on fitting in five workouts a week (weekends are your rest days<\/a>), and eating meals comprised of whole, clean foods<\/a>. You should aim to cut out processed foods<\/a> altogether, and seriously limit your consumption of added sugar<\/a> and dairy, Minno advises. \u201cSugar is going to raise your blood sugar and [could cause] you excess calorie intake leading to weight gain,\u201d Minno says. \u201c\u2026As much as you can, cut those out and give your body time to reset<\/a>.\u201d<\/p>\n

RELATED:<\/strong> Are You Exceeding Your Daily Sugar Intake in Just One Meal?<\/a><\/p>\n

But will you really see any difference in just five days? \u201c[You\u2019ll] usually notice more energy, because a lot of these [clean] foods are easier to digest and use for fuel,\u201d Minno says. \u201cYou\u2019ll feel energized and you may notice some weight loss\u2026and the skin usually clears up, too.\u201d<\/p>\n

Though it will vary from person to person, aim to consume around 1,500 calories per day, including three meals and one snack. You can figure out your specific calorie goals using this handy calculator<\/a>. Then, adjust your serving sizes of the meals below to fit your individual needs.<\/p>\n

When it comes to workouts, HIIT<\/a> (high-intensity interval training) is your new best friend. \u201cAim for high intensity at least two times a week, then strength training in between,\u201d Minno says. On weekends, don\u2019t forget to work in some active recovery sessions (we bet these yin yoga moves<\/a> would be even more relaxing on the beach).<\/p>\n

Here\u2019s how to get started \u2014\u00a0you\u2019ll thank us by Saturday.<\/p>\n

How to Detox Your Body<\/strong><\/h3>\n

Detox Day 1: <\/strong>\u00a0<\/strong><\/h3>\n
\"How
Photo: DailyBurn<\/em><\/figcaption><\/figure>\n

Breakfast: <\/strong>Matcha Pear Green Protein Smoothie<\/strong><\/a> (299 cals per serving)
\nWith higher levels of antioxidants than standard green tea, matcha is the darling of the health world right now. In addition to offering up a hit of caffeine<\/a>, matcha may have special detoxifying properties due to its high levels of chlorophyll<\/a>. Combined with protein powder<\/a>, vitamin-rich spinach and fiber-packed pear, this smoothie is a nutrient-packed way to start your day.<\/p>\n

RELATED:<\/strong> 14 Must-Try Matcha Recipes You\u2019ll Drool Over<\/a><\/p>\n

\"How
Photo by Renee Blair<\/em><\/figcaption><\/figure>\n

Lunch: <\/strong>Vegan Lentil Salad Recipe<\/strong><\/a> (296 cals per serving)
\nYou know why we love lentils? They take only about 20 minutes to whip up, and are packed with protein, fiber and iron. Top them off with a slew of your favorite veggies (asparagus, peas, carrots, snap peas and zucchini are featured here) for a heartier take on a classic salad<\/a>.\u00a0<\/em><\/p>\n

\"How
Photo by Perry Santanachote<\/figcaption><\/figure>\n

Dinner: <\/strong>Zucchini Noodles and Meatballs Recipe<\/strong><\/a> (107 cals per serving)
\nZoodles are a detoxer\u2019s best friend. You get all the joy of slurping up noodles, with none of the bloat-inducing gluten or carbs. Lean turkey meatballs offer up plenty of protein, with less fat than your grandma\u2019s recipe.<\/p>\n

\"How
Photo: Perry Santanachote<\/em><\/figcaption><\/figure>\n

Snack:<\/strong> Antioxidant Fruit Salad with Bee Pollen<\/strong><\/a> (296 cals per serving)
\nFruit salad never looked so good. Berries, nectarines, plums and cherries fill your bowl, for a naturally sweet treat. Skip the vanilla-honey topping, or halve it if you\u2019re trying to cut back<\/a> on sugar.<\/p>\n

RELATED:<\/strong> 9 Delicious Fruit Salads to Make This Summer<\/a><\/p>\n

\"How
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

Workout: <\/strong>The 30-Minute No-Equipment HIIT Workout
\n<\/strong><\/a>We guarantee this HIIT workout will be a challenge, regardless of your fitness level. By alternating periods of all-out effort with short breaks, you\u2019ll create an afterburn effect<\/a> that will help you torch more fat and calories than a standard aerobic workout. HIIT<\/a>, for the win.\u00a0<\/strong><\/p>\n

Detox Day 2: <\/strong><\/h3>\n
\"How
Photo by Perry Santanachote<\/em><\/figcaption><\/figure>\n

Breakfast: <\/strong>Mango Blueberry Protein Smoothie Recipe<\/strong><\/a> (344 cals per serving)
\nThis smoothie stars some of your favorite summer fruits. Mangos are full of fiber, vitamins and antioxidants, while blueberries are packed with nutrients that can help fight disease. Chia seeds add a boost of omega-3 fatty acids<\/a> and even more fiber to your glass.<\/p>\n

RELATED:<\/strong> 14 Creative Chia Seed Recipes<\/a>\u00a0<\/em><\/p>\n

\"How
Photo by Perry Santanachote<\/em><\/figcaption><\/figure>\n

Lunch: <\/strong>Turkey Chili with White Beans Recipe<\/strong><\/a> (320 cals per serving)
\nChili\u2019s not just for winter. This light recipe is filling without weighing you down, thanks to the protein and dietary fiber found in white beans. Combined with lean ground turkey, you\u2019ll spoon up 33 grams of filling protein per serving.<\/p>\n

\"How
Photo by DailyBurn<\/em><\/figcaption><\/figure>\n

Dinner: <\/strong>Baked Fish Recipe with Bok Choy and Brown Rice<\/strong><\/a> (402 cals per serving)
\nIt\u2019s hard to find a dinner this hearty for less than 500 calories. Halibut is a solid source of inflammation-fighting omega-3 fatty acids \u2014\u00a0and cooking it using this foil pouch method makes the whole meal easy to pull together, too.<\/p>\n

\"How
Photo by Renee Blair<\/em><\/figcaption><\/figure>\n

Snack: <\/strong>Spring Green Detox Soup Recipe<\/strong><\/a> (156 cals per serving)
\nIf you love green smoothies but want to change things up, this brightly hued soup will please your palate (and your senses). Full of kale, chard and broccoli florets, this mix of greens will help facilitate your body\u2019s natural cleansing and detoxifying process<\/a>. Whip up a batch and snack on this super low-cal soup all week long.<\/p>\n

RELATED:<\/strong> 5 Healthier Ways to Detox (That Aren\u2019t Juice Cleanses)<\/a><\/p>\n

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\n<\/em>Workout: <\/strong>The 30-Minute Arm Sculpting Workout
\n<\/strong><\/a>We\u2019ve got two words to motivate you through this workout: Sleeveless season. Do three to four sets of each move for a thorough 30-minute workout that will help tighten and tone your arms and give you the confidence to ditch that sweater.<\/p>\n

Detox Day 3: <\/strong>\u00a0<\/strong><\/h3>\n
\"How
Photo by Perry Santanachote<\/em><\/figcaption><\/figure>\n

Breakfast: <\/strong>Raspberry Chia Protein Smoothie Recipe<\/strong><\/a> (300 cals per serving)
\nThere\u2019s a reason chia seeds are all the rage right now (hello, chia pudding<\/a>). They\u2019re full of fiber, good for digestion and help stabilize blood sugar (which can lead to fewer cravings<\/a>). Combined with chocolate protein powder, frozen raspberries and cinnamon, this protein-rich mix is positively delicious.\u00a0<\/em><\/p>\n

\"How
Photo by Renee Blair<\/em><\/figcaption><\/figure>\n

Lunch: <\/strong>Bulgur Greek Salad Recipe<\/strong><\/a> (182 cals per serving)
\nPretend you\u2019re cruising the Greek isles while eating this Mediterranean-inspired bulgur, tomato and cucumber salad. With just 182 calories per serving, you can eat a big bowl of it without exceeding your calorie goals. So dig in if your stomach\u2019s growling! (Hold the feta if you\u2019re avoiding dairy during your detox.)<\/p>\n

\"How
Photo by Perry Santanachote<\/em><\/figcaption><\/figure>\n

Dinner: <\/strong>Grilled Pork Tenderloin with Mango-Habanero Salsa Recipe<\/strong><\/a> (394 cals per serving)
\nBacon may not be cleanse-friendly, but tenderloin sure is with 75 percent of its calories coming from protein. Top your cut with this summery salsa that\u2019s hot enough to encourage you to chug a few extra glasses of water<\/a> with your meal.<\/p>\n

RELATED:<\/strong> 20 Kitchen Gadgets to Make Healthy Eating Easy<\/strong><\/a><\/p>\n

\"How
Photo by Perry Santanachote<\/em><\/figcaption><\/figure>\n

Snack: <\/strong>Mini Peanut Butter and Apple Sandwich Recipe<\/strong><\/a> (200 cals per serving)
\nThis kiddie-inspired snack<\/a> is a totally legit way for grown-ups to get a boost of protein and fiber midday. Nosh on two of these granola, peanut butter, raisin and apple sammies for just 200 calories.
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