The 5 Day Detox: Designing A Detox Plan That Works (2023)

You’ve tried long-term dieting, and other weight-loss fads, but nothing seems to stick. Maybe you’re just searching for something to transform your routine.

A 5-day detox offers a few instant benefits. First, it tells you that you can clean out your sluggish system with nothing but naturalfoods and supplements.

Secondly, a 5 day detox diet plan has the benefit of being short-term. That means that hopefully, you won’t fall off the wagon before you’re done detoxing.

Essentially, a 5 day detox is a short-term program that jump-starts your internal healing and cleansing process. It can help you out with removing things like food additives and pesticides from your system, along with anything else that might be slowing you down.

However, it’s important to make sure you’re stepping into your detox with the right attitude. This isn’t a magic cure to flush your body of all the bad foods you’ve eaten for the last 20 years.

A detox is a handy way to give your body a boost – but only if you use it correctly.

Creating a 5 day detox plan

Any kind of detox (5 day or otherwise) doesn’t instantly remove chemicals and toxins from your body on its own. That’s the job of your organs and immune system.

Every part of your body plays its own part in keeping you healthy. Your kidneys filter your blood, while your liver removes toxins.

You don’t haveto go on a 5 day juice detox to be healthy. However, a detox plan can give you a handy in reaching your goals. It gets you into the habit of eating healthier foods and watching your intake.

Plus, detoxing is a good way to give your body more nutrients, and less garbage when you decide to make a positive change.

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The key to success with any detox plan is staying safe.Don’t leap into anything that asks you to starve yourself or expose yourself to unknown medication.

Above all else, alwaysspeak to your doctor before you change anything about your lifestyle.

Before we show you how to do a 5 day detox diet plan the right way, here are a few examples of the cleansing routines you need to avoid:

The all-juice cleanse

There are tons of 5 day juice detox plans out there that ask you to skip solids for a whole five days.

While some people swear by these routines, they’re rarely a good idea. Your body needs solid food to survive. If you’re only drinking liquids, you’re not getting the right nutrition.

On top of that, you’re going to have a really bad time in the bathroom.

Replacing your regular meals with an all-juice diet might make it seem like you’re losing weight fast. However, you’ll probably lose your patience a lot faster. Starving yourself leads to pain, discomfort, and a pretty bad mood too.

The detox tea cleanse

Tea is a delicious way to relax and unwind, particularly if you stick to natural herbal blends. However, it’s not a replacement for your regular diet. Just like a juice cleanse, if a 5 day detox plan with tea asks you to avoid food, it’s a bad idea.

Forcing yourself not to eat for five days will help you to lose water weight, but your body will start working harder to hold onto excess fat. When your body thinks its starving, it starts to ration resources.

Even if you do notice a change to your physique initially, there’s a greater chance you’ll be losing muscle, rather than fat.

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Feel free to drink tea alongsideyour regular diet if you find it helpful. However, you should never replace your meals with a liquid-only diet.

Trending 5 day detox plans

There are a handful of detox strategies out there that are plain dangerous. Look at the master cleanse, made famous by Beyoncé, for instance.

This diet plan claims that people can live on nothing but around 12 glasses of lemon juice and pepper over the course of 10 days.

The aim of this cleanse is to help people overcome their “psychological need” to eat. However, eating food isn’t a bad habit – it’s something you have to do to survive. The master cleanse also recommends using laxatives to clean out your system even further.

Avoid any drastic diet plans that promises you amazing results if you starve yourself first.

Creating a safe 5 day detox diet plan

A detox can be a dangerous thing if you go into it the wrong way. People who think they can change their lives for the better by skipping food or eating only one ingredient for weeks at a time rarely see results. However, you can also get great outcomes with the right kind of detox.

A detox needs to include a few significant things to ensure that you stay healthy. You need whole foodswith plenty of fibre and protein, healthy carbohydrates, and a balanced diet.

Ideally, rather than asking you to abandon entire food groups, your 5 day detox plan should help you to re-assess your diet.

The healthiest detoxes ask people to give up only the things that their bodies don’t need, such as refined sugars, fast food, and alcohol.

Here’s a great example of a 5 day detox cleanse to get you started.

Remember,before you start this plan, speak to your doctor. That’s particularly important if you’re being treated for any medical condition. Certain detox diets won’t work well for people who have special dietary requirements.

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Additionally, you may consider using supplements and herbal remedies that negatively interact with your regular medications.

Consult with a physician beforestarting ajuice cleanse, especially if you are fighting an illness or planning oncleansingmore than three days.

5 day detox: Cleaning your diet

On the first day of your detox, make a list of the foods you regularly eat. If possible, go back over the last week or so and list everything you ate, including snacks.

As you go through your list, highlight anything that’s:

  • Processed or high in sugar
  • Made with red meat
  • Made with dairy
  • High in salt

For the next five days, focus more heavily on lean meats (chicken and turkey), vegetables, and fruits. Use organic fruits and vegetables if you can, as this will often guarantee the best nutrition.

You can also restock your kitchen with healthy foods like grains, seeds, sprouts, and legumes.

Don’t turn all the food you buy into juices. If you think you’ll struggle to get the right dose of fruits and veggies into your diet, however, you can use a juicer from time to time. A lot of people prefer to drink a juice rather than having an afternoon snack or supper.

Remember to stock your fridge with plenty of fresh filtered water too. This will make it easier to grab water whenever you’re thirsty. Do your best to eliminate all kinds of caffeine, sugary soft drinks, and alcohols from your routine.

5 day detox: Enhancing your routine

Once you’ve eliminated some of the most common problem foods from your diet, and increased your intake of nutritious ingredients, you can look for other ways to improve your diet. Drinking a cup of warm lemon water first thing in the morning, for example, can help to improve your metabolism.

You might also carry a bottle of lemon water with you to sip throughout the day.

Another thing you can do regularly to boost your chances of detox success is cleanse your skin. You don’t just get rid of toxins and waste when you go to the bathroom. Your skin cells remove waste too. Exfoliating removes dead skin cells and promotes renewal.

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At the end of each day, take a hot bath. Adding things like Epsom salts to your bath helps to draw harmful toxins out of the body. Epsom salts also assist with relaxation and anti-stress.

If you have a hot bath before bed, it might help you to relax for a better night’s sleep.

Studies prove that getting the right amount of sleep each night is essentialto improving your body’s natural detoxification journey. A good night’s sleep even helps your brain to rejuvenate itself.

5 day detox: Improving your lifestyle

Finally, start embedding new strategies into your life during your 5 day detox plan that you can stick to long-term. Some natural health experts recommend taking supplements like ginger or turmeric to increase weight loss.

It’s best to check with your doctor before taking any new supplements, but some great options might include:

  • Milk thistle: Great for the liver and tackling inflammation.
  • Diatomaceous earth: helpful for cleansing the digestive tract.
  • Probiotics: Good gut health starts with balancing the bacteria in your stomach.
  • Chlorella: Many studies say that chlorella is great for eliminating toxins.
  • Cilantro: Cilantro is excellent for removing heavy metals and other toxins from the body.

Aside from supplementing, you can add some regular exercise to your routine. Gentle exercise improves the body’s overall health and helps you to sweat out excess toxins. Regular exercise also reduces inflammation, and helps your body’s systems to work more efficiently.

Forget the quick fix

A detox can be a good way to shake up your routine and start making progress towards a healthier you. If you use the opportunity as a chance to eat more antioxidant rich foods and avoid problematic substances like alcohol, you’ll see massive results.

For instance, alcohol is associated with a host of chronic conditions like asthma and heart disease, but it also slows down your body’s processes, making you feel more sluggish. Quitting the drink will make you feel more energetic and confident.

Reducing your intake of processed foods will mean that you’re no longer hindering the bodily processes that happen naturally to keep you healthy. This ensures that you’re always performing at your peak.

However, a 5 day detox plan should be a healthy starting point for a more long-term change. There’s no point in detoxing if you’re going to go back to eating and drinking whatever you want on day 6. Use your 5 day detox to show yourself how different your life could be.

When you’re ready, use your detox as a starting point for a new life.

ReWired:ReThink Your Life.

(Video) I DID A 3 DAY JUICE CLEANSE & THIS IS WHAT HAPPENED | The Glam Belle

FAQs

What are the 5 phases of recovery? ›

The five stages of addiction recovery are precontemplation, contemplation, preparation, action and maintenance.

What are the 7 steps of the cycle of addiction? ›

These seven stages are:
  • Initiation.
  • Experimentation.
  • Regular Usage.
  • Risky Usage.
  • Dependence.
  • Addiction.
  • Crisis/Treatment.

What are the 4 levels of addiction? ›

There are four levels of addiction: physical, emotional, mental, and spiritual. We will discuss each level in-depth and provide tips for overcoming addiction. Most people who try drugs or engage in risky behaviors don't become addicted.

What does the recovery model look like today? ›

What does the recovery model look like today? - YouTube

What is the last stage of addiction? ›

Stage 4: Addiction

Once the final stage is reached, you have entered addiction and complete dependency upon the substance. It's no longer a question about whether or not you're addicted to drugs or alcohol.

What are the 10 stages of addiction? ›

The 10 Stages of Relapse
  • Stage 1: Denial. ...
  • Stage 2: Avoidance and Defensiveness. ...
  • Stage 3: Crisis Building. ...
  • Stage 4: Immobilization. ...
  • Stage 5: Confusion and Overreaction. ...
  • Stage 6: Depression. ...
  • Stage 7: Behavioral Loss of Control. ...
  • Stage 8: Recognition of Loss of Control.

What are the three levels of addiction? ›

The Three Stages of Addiction
  • Phase 1: Binge and Intoxification. Not everyone who drinks or uses drugs like prescription opioids suffers from an addiction. ...
  • Phase 2: Withdrawal and Negative Affect. ...
  • Phase 3: Preoccupation and Anticipation.
6 Nov 2020

What is the biggest factor in addiction? ›

Risk factors
  • Family history of addiction. Drug addiction is more common in some families and likely involves an increased risk based on genes. ...
  • Mental health disorder. ...
  • Peer pressure. ...
  • Lack of family involvement. ...
  • Early use. ...
  • Taking a highly addictive drug.
4 Oct 2022

How do you break the chain of addiction? ›

Want to Break the Chains of Addiction? Here's How You Can Get Started
  1. Wanting to get better. When it comes to addiction treatment, the first step is your desire to get better. ...
  2. Seeking counseling. ...
  3. Taking medication. ...
  4. Enrolling in outpatient care. ...
  5. Turning to inpatient care. ...
  6. Maintaining recovery through aftercare.

How can you tell if you are addicted? ›

General signs of addiction are: lack of control, or inability to stay away from a substance or behavior. decreased socialization, like abandoning commitments or ignoring relationships. ignoring risk factors, like sharing needles despite potential consequences.

What are the 6 principles of recovery? ›

However, central to all recovery paradigms are hope, self-determination, self-management, empowerment and advocacy. Also key is a person's right to full inclusion and to a meaningful life of their own choosing, free of stigma and discrimination.

What are the 10 principles of recovery? ›

10 Fundamental Components of Recovery
  • Self-Direction. Individuals determine their own path of recovery with autonomy, independence, and control of their resources.
  • Individualized and Person-Centered. ...
  • Empowerment. ...
  • Holistic. ...
  • Non-Linear. ...
  • Strengths-Based. ...
  • Peer Support. ...
  • Respect.

What are the disadvantages of the recovery model? ›

Because the recovery model is not one consistent program (its components vary based on the client receiving treatment), it can be difficult to measure its outcomes or effectiveness. In addition, some mental health conditions make it more difficult for a person to participate in guiding their own treatment plan.

How long does it take to get out of withdrawal? ›

According to American Addiction Centers, withdrawal symptoms will generally peak within 24-72 hours after your last drink and resolve within 4-5 days.

What is the most effective way to deal with addiction? ›

5 action steps for quitting an addiction
  1. Set a quit date. ...
  2. Change your environment. ...
  3. Distract yourself. ...
  4. Review your past attempts at quitting. ...
  5. Create a support network. ...
  6. For more information on finding an effective path to recovery, check out Overcoming Addiction, a Special Health Report from Harvard Medical School.
14 Jan 2021

What are the psychological reasons for addiction? ›

Conditions such as depression, anxiety, attention deficit disorder, and post-traumatic stress disorder (PTSD) increase the risk of addiction. Difficulties managing strong emotions are also linked to substance use.

What type of therapy is best for addicts? ›

Behavioral therapy is perhaps the most commonly utilized types of treatment for addiction that is frequently used during substance rehabilitation. A general behavioral therapeutic approach has been adapted into a variety of effective techniques.

What are the seven examples of addictive behaviors? ›

Some of the most common types of behavioral addictions are:
  • Sex.
  • Gambling.
  • Internet.
  • Shopping.
  • Video games.
  • Plastic surgery.
  • Binge eating/food addiction.
  • Thrill-seeking activities.
16 Aug 2021

What does it mean to emotionally relapse? ›

In emotional relapse, you're not thinking about using.

But your emotions and behaviors are setting you up for a possible relapse in the future. The signs of emotional relapse are: Restless, Irritable and Discontent. • Anxiety. • Intolerance. • Anger.

What is the ritual stage of addiction? ›

Ritual behaviors can be described as activities, thoughts or ideas that addicts engage in as part of their addiction. Once ritual behavior has started it is hard for most addicts to turn away. In a sense, ritual behavior can be seen as preparation leading to using or acting out.

What is the first stage in the cycle of addiction? ›

First Use. The first step to addiction is trying the substance. It can be as fast as taking the first drink or smoking a cigarette. Or, people may have used drugs in the past without developing a dependency, but are now moving on to a more addictive substance.

What does preoccupation mean in addiction? ›

The preoccupation/anticipation stage of the addiction cycle is the stage in which a person may begin to seek substances again after a period of abstinence. In people with severe substance use disorders, that period of abstinence may be quite short (hours).

› 7-stages-of-addiction ›


The 7 Stages of Addiction

https://brookdalerecovery.com › 7-stages-of-addiction
https://brookdalerecovery.com › 7-stages-of-addiction
An addiction does not form spontaneously overnight. Instead, it is the result of a long process of repeated substance abuse. Click here to read...

The 5 Stages of Addiction

https://online.alvernia.edu › articles › stages-of-addiction
https://online.alvernia.edu › articles › stages-of-addiction
Addiction is one of the most common mental illnesses in the United States, affecting millions of Americans every day. An estimated 21 million Americans age 12 o...
Alcohol and drug abuse can tear families apart and transform loving and successful individuals into desperate, lonely husks of their former selves. Even though ...

What are the 5 principles of mental health recovery? ›

What is mental health recovery?
  • finding hope, and developing self-esteem and resilience.
  • having a positive sense of self.
  • having a sense of purpose and meaning in your life.
  • building healthy relationships.
  • gaining independence.
  • understanding your skills and limitations.

What are the phases of recovery? ›

There are generally three stages of recovery: abstinence, repair, and growth.

What are the 4 steps of recovery? ›

  • Treatment Initiation.
  • Early Abstinence.
  • Maintaining Abstinence.
  • Advanced Recovery.
17 Feb 2022

Which psychosocial issues has 5 steps of recovery? ›

Going Through the Five Stages of Recovery
  • Self-direction.
  • Individualized and person-centered care.
  • Empowerment.
  • Holistic healing.
  • Nonlinear recovery.
  • Strengths-based programs.
  • Peer support.
  • Respect.
3 Jun 2022

How do I create a mental health recovery plan? ›

Develop a Recovery Plan

Specify what you can do to reach those goals. Include daily activities as well as longer term goals. Track any changes in your mental health problem. Identify triggers or other stressful events that can make you feel worse, and help you learn how to manage them.

What is the basic concept of a recovery model? ›

It supports the view that they should get on with their lives, do things and develop relationships that give their lives meaning. The model emphasises that, while people may not have full control over their symptoms, they can have control over their lives.

What is the wall in recovery? ›

During the Wall stage, the realities of a life free from drugs hit you. Anxiety and having low energy are prevalent here. You can easily relapse in this stage as you notice the slow process of your recovery. Having a routine and structure can help you get through these challenges.

What is the most effective way to deal with addiction? ›

5 action steps for quitting an addiction
  1. Set a quit date. ...
  2. Change your environment. ...
  3. Distract yourself. ...
  4. Review your past attempts at quitting. ...
  5. Create a support network. ...
  6. For more information on finding an effective path to recovery, check out Overcoming Addiction, a Special Health Report from Harvard Medical School.
14 Jan 2021

How many years does it take to get over an addiction? ›

It takes 21 days to break an addiction

According to psychologists, while it may take approximately 21 days of conscious and consistent effort to create a new habit, it takes far longer to break an existing habit.

What is the basic concept of a 12 step program? ›

The basic premise of the 12-Step model is that people can help one another achieve and maintain abstinence from the substances or behaviors to which they are addicted.

Is recovery the same as sobriety? ›

What is the difference between sobriety and recovery? Sobriety is simply the state of living without substances. However, recovery involves healing mentally, physically, and emotionally from not only your substance abuse but also the causes of your substance abuse. Recovery is about hope, healing, and health.

What are the 10 guiding principles of recovery? ›

What Are the 10 Guiding Principles of Recovery?
  • Self Directed.
  • Self-Centered.
  • Empowering.
  • Full-Picture.
  • Realistic.
  • Strengths-Based.
  • Peer Support.
  • Respect.
2 Apr 2021

What are the 6 principles of recovery? ›

However, central to all recovery paradigms are hope, self-determination, self-management, empowerment and advocacy. Also key is a person's right to full inclusion and to a meaningful life of their own choosing, free of stigma and discrimination.

What are the disadvantages of the recovery model? ›

Because the recovery model is not one consistent program (its components vary based on the client receiving treatment), it can be difficult to measure its outcomes or effectiveness. In addition, some mental health conditions make it more difficult for a person to participate in guiding their own treatment plan.

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