Detox diet to lose weight 5 kilos (with daily menus and recipes)

What you will find next is a great gallery with the keys to doing a detox diet that allows you to lose 5 kilos. First of all, save this article in your "favorites" to always have it at hand and you can be inspired for your breakfasts, lunches, snacks or dinners. Shall we start?

Breakfast

Muesli with yogurt and fruit. Put low-fat plain yogurt at the base of a bowl, add 45 g of muesli without added sugar and half a cup of fresh fruit with a handful (no more than 20 g) of unroasted or salted nuts. If you don't have time in the morning, you can leave it done at night and add the nuts at the last minute. Accompany it with coffee, tea or infusion without sugar.

Calories: 391 kcal

Midmorning

Have a green smoothie. Try this super detox mix: celery, green apple, cucumber, watercress, lemon, ginger and water.

Here are more ideas for detox shakes and detox juices.

Calories: 110 kcal

Food

Yes, pasta is detox. The first day of your diet to lose weight will be less intense with this delicious pasta dish. Boil 60 g of spaghetti (best wholegrain) and reserve. Sauté garlic and parsley with little oil. Immediately add the cauliflower in florets and cherry tomatoes. At the last minute, add the spaghetti to the pan and give it a couple of turns. Accompany it with green salad, grilled prawns (150 g) and 0% natural yogurt

Calories: 507 kcal

Snack

Nonfat yogurt. Go Greek if you fancy a more consistent snack. You can add a little fruit and a teaspoon of chia, flax or poppy seeds. If you are very hungry, add 1 tablespoon of rolled oats as well.

Calories: 125 kcal

Dinner

Hummus with veggies. Grind chickpeas (120 g cooked) with a level tablespoon of olive oil, one of sesame paste (tahine), half garlic, water and a dash of lemon. Once the cream is made, sprinkle paprika on top. Cut the vegetables you like the most to eat raw into sticks (carrot, cucumber, celery, pepper, lettuce leaves, broccoli …). Accompany it with a glass of vegetable broth, and a skimmed yogurt or kefir.

Calories: 365 kcal

Breakfast

Quark toast with fruit. Toast a thin slice of whole wheat country bread (about 40 g of bread) or, if you don't have time, have two whole wheat biscuits. Spread with 0% quark cheese as if it were butter, but in this case you can be more generous with the amount, since it is much lighter as it has almost no fat. Add fruit (half a sliced banana, blueberries …). Accompany it with coffee or tea or infusion without sugar

Calories: 220 kcal

Midmorning

Take a cleansing infusion to help you eliminate fluids. This is milk thistle, one of the most beneficial plants for the liver that helps you purify yourself and reduce cholesterol naturally.

Food

Stir-fried peas with turkey. Sauté diced onion until golden brown. Add a minced garlic and 2 minutes later the washed peas (150 g). Cook for 10 minutes. In addition, sauté the turkey breast (120 g) and cut into regular cubes and reserve. Pour 100 ml of white wine over the peas and cook until reduced. Add the turkey cubes and sauté everything together for 5 more minutes. Accompany it with a medium fruit.

Calories: 440 kcal

Snack

Toasts can also be detoxed. To do this, the toast bread must be wholemeal or rye. Cut thin slices if you are going to eat a few (50g total). And add vegetable toppings, such as fresh or dried tomato, chopped olives, roasted vegetables, avocado … Don't be shy and add whatever comes to mind.

Calories: 220 kcal

Dinner

Frittata or vegetable omelette. Cook two purple or normal potatoes the size of an egg. Sauté three leeks and a green pepper and boil some broccoli florets for 3-4 minutes. Beat 3 egg yolks and 5 whites, salt and pepper, and curdle the frittata in a non-stick pan. The serving for one is half a frittata. Accompany it with a green sprout salad with nuts or seeds (20 g) and 1 slice of pineapple.

Calories: 422 kcal

Breakfast

Oat flakes (40 g) with yogurt and a medium banana. This combination is very rich in potassium which will help you eliminate fluids and deflate. In addition, the oatmeal flakes are very satiating so you will have practically no appetite until almost noon.

Calories: 310 kcal

Midmorning

Half a cup of the fruit you like the most with 8 almonds.

Calories: 120 kcal

Food

Red mullet with papillote. Don't look for work, ask your fishmonger to clean the red mullets (150 g) and leave them whole but ready to cook. Put a lemon wedge and a sprig of rosemary inside each mullet, brush with oil and salt and pepper. Wrap in parchment paper and roast for 8 minutes with the oven at 200º. Accompany it with grilled green asparagus and curdled with a string of honey.

Calories: 393 kcal

Snack

Delicious smoothie. Take skimmed or soy yogurt and, if you want it flavors, mix it with ripe fruit. Or have just fruit puree. To feel more satiated, combine the fruit with chopped nuts or flax seeds, chia, etc. If you prefer, you can put all the ingredients in the blender, but leave some topping without crushing. Chewing satiates more.

Calories: 210 kcal

Dinner

Vegetarian maki. Cook 300 g of brown rice, spread it out on a tray and moisten it with 10 g of rice vinegar. Macerate avocado, cut into pieces, in lime juice. Cover a sushi mat with plastic wrap. Place the plate of nori seaweed and the rice on top and the avocado in the middle. Roll up the mat and shape it into a maki. Take 6 makis accompanied by an omelette with 1 egg and 1 infusion.

Calories: 440 kcal

Breakfast

Fruit in two textures. Crush a quarter of a mango or a peeled peach and serve with pieces of these same fruits and green kiwi. Put a handful of raw almonds with skin (20 g), chia seeds and grated coconut. Do not add sugar, if you need a touch more sweetness, sprinkle with cinnamon. Accompany it with coffee, tea or infusion without sugar.

Calories: 317 kcal

Midmorning

Take a cleansing infusion. This one that we propose is dandelion, which facilitates the elimination of toxins through urine. You can mix it with mint or fennel to hide its bitterness. Be careful if you take drugs for hypertension, consult your doctor before doing so.

Food

Fruit and flower salad. Add the juice of an orange, 1 tablespoon of oil, a seedless date and black pepper to the blender. Include poppy seeds at the end and reserve. Cut avocado into cubes and drizzle with lemon juice. Cut cherry tomatoes and strawberries. Assemble the plate with the salad sprouts and serve with the vinaigrette. Accompany it with grilled salmon (125 g) and 1 infusion.

Calories: 450 kcal

Snack

Bruschettas. Toast two slices of village bread and top with roasted red pepper, small mozzarella balls, and black olives. Sprinkle with basil. For the other bruschetta, combine roasted colored tomatoes with roasted pumpkin cubes and olives. For a snack, choose only one of these options. They can also serve you for dinner if you prepare both of them and accompany it with a vegetable cream.

Calories: 180/225 kcal each

Dinner

Vegetarian oriental soup. Make a vegetable broth with leek, shitakes, and turnip. Add wakame seaweed and spices to your liking. Strain with a Chinese and add salt. Hydrate 200 g of rice noodles in cold water for 20 minutes and strain. Just before serving, run them through a wok. Dice pumpkin and 100g tempeh, salt and pepper and bake at 180 ° C for 20 minutes. In a bowl, put the noodles, pumpkin, tempeh and a little arugula.

Calories: 390 kcal

Breakfast

Yogurt with assorted fruits. Ideal for sharing. Distribute a 0% yogurt in different containers and another 0% yogurt in which you will have beaten some blueberries in other containers. On the bowls, add seasonal fruit cut into small squares. Think of two yogurts as one serving of dairy. Accompany it with coffee, tea or infusion without sugar.

Calories: 173 kcal

Midmorning

Satiating toast. Cut two thin slices of whole wheat or rye village bread (50 g total) and add two quail eggs. You can also try cold turkey meat, natural tuna, sardines in tomato …

Calories: 250 kcal

Food

Avocado with asparagus and chicken. Grill in a non-stick griddle with almost no oil using half an avocado, some green asparagus and a chicken breast. Serve it chopped on a bed of green leafy salad lightly dressed with oil and apple cider vinegar. Accompany it with chicken consommé and 1 kiwi.

Calories: 410 kcal

Snack

Skimmed yogurt 0% fat and half a cup of fruit to your liking.

Calories: 150 kcal

Dinner

Tomato cream. Put a tablespoon of oil in the casserole and sauté the ingredients over medium heat in this order: 2 minced garlic cloves, 1 chopped onion, 1 chopped celery stick without strings and 1 kg tomatoes. Add salt and after about ten minutes, when the vegetables have softened enough, add a cup of vegetable broth or water and let it cook for another 10 minutes. Decorate with grapes.

Calories: 145 kcal

Breakfast

Toast with banana, yogurt and raspberries. Toast a slice of whole wheat bread and spread it with a tablespoon of light jam. Accompany with fresh raspberries and sliced banana. And of a natural yogurt crushed with ripe raspberries, which are sweeter, and a little cinnamon, to add a touch of sweetness. Accompany it with coffee or tea without sugar.

Calories: 249 kcal

Midmorning

Pu-erh infusion with cinnamon. This herbal tea is very purifying and also helps improve digestion. Take it with cinnamon and cloves, and this way it will help you reduce the anxiety to eat and avoid gas.

Food

Avocado salad. Grind 20 g of peanuts with 20 ml of oil, half a tablespoon of vinegar and salt. Wash and slice 200 g strawberries. Peel and dice 1 mango.
Peel two avocados and put the halves on a surface greased with oil. Cut them widthwise, into thin slices; Sprinkle them with the lemon juice and shape them into a rose. Wash lettuce and put it in a salad bowl, add the fruits and the avocado flower. Dress with the vinaigrette. Accompany it with grilled sea bream (120 g) and 1 infusion.

Calories: 550 kcal

Snack

Edamame. They are green soybeans (like beans) and provide 63 mg of calcium per 100 g. You can find it frozen in many stores. To consume it, just boil it for about 5 min. Take it with salt or spices to your liking.

Calories: 122 kcal (100g)

Dinner

Spinach cream. Toast in the oven 2 tablespoons of sliced almonds and reserve. Boil 1 peeled potato. Sauté leek, 400 g spinach and 1 carrot. Add the potato, pour in 250 ml of vegetable broth and salt and pepper. Cook for 15 min and blend. In addition, cook 4 quail eggs and cut them in half. Sauté 100g of reserved spinach and add to the vegetable cream. Serve, very hot, decorated with almonds, eggs and crushed pink pepper.

Calories: 320 kcal

Breakfast

Super light eggs benedictine. Eggs are very satisfying and if they are a la Benedictine, they are also a pleasure. We give you a light version so that they don't weigh you down. Toast two slices of bread (better if it is integral), spread with light cheese or with crushed avocado. On them, put two soft-boiled eggs and serve with arugula leaves. Accompany it with coffee or tea without sugar and natural juice.

Calories: 405 kcal

Midmorning

Infusion of elderberry. It has a very interesting detox effect and also has a slightly sweet taste that almost everyone loves. Elderflowers are usually consumed together with plantain.

Food

Buddha chickpea vegetable bowl. Put a bed of fresh spinach (or another green leaf of your choice). With a potato peeler, make carrot ringlets. Slice cucumber, avocado and radish. Put all the ingredients on the green vegetable bed and complete with the chickpeas (60 g raw or 180 g boiled). Sprinkle with a tablespoon of sesame. Accompany it with mixed vegetable cream and 1 skimmed yogurt.

Calories: 458 kcal

Snack

Yogurt with muesli and fruit. This combination is very satisfying and delicious. Put a skimmed or soy yogurt in a cup, and sprinkle with 2 tablespoons of muesli, half a cup of strawberries or any combination of fruit of your choice. Delicious!

Calories: 155 kcal

Dinner

Cruciferous and citrus salad. Put 1 cup of chopped cauliflower and 4 sliced Brussels sprouts in a bowl with grapefruit, tangerine, lemon and pomegranate juice. Macerate for 8 hours in the fridge. Assemble the salad with celery, escarole, olives and lettuce and add the cabbage topping. Make a sauce with 1 avocado, 1 orange, the juice of half a beet and 2 tablespoons of oil. Shake and pour the salad with it. Accompany it with 1 infusion.

Calories: 370 kcal

If the button on your jeans sticks, the socks leave marks on your ankle and you notice that you are going at half gas… your body is crying out for a detox diet to lose weight!

It is true that the body eliminates toxins naturally, without doing anything special, when digesting food, breathing or sweating, but … there are times when this natural mechanism needs a little help, either because you have been "eating badly" for a while. , giving you too many greasy and sugary homages, etc.

Therefore, following a diet that helps the liver, kidneys and intestines to eliminate toxins is a more than good idea. In addition to regaining lightness, having better digestion, feeling more active, in a good mood and seeing your skin more radiant, you can get rid of 4 or 5 kilos. eye! It is not about fasting or starving . Doing so can cause the purifying system to stress and end up retaining more water and putting on weight instead of taking it off.

Detox diet to lose weight without starving

It is the best way to stimulate weight loss and eliminate the "balloon effect" that causes fluid retention without suffering and without stressing you or your purifying system.

Rich in vegetables and fruit. These foods have a lot of water, so they promote detox action and take away your hunger in exchange for few calories.
More fiber with whole grain bread, rice and pasta and legumes. You will feel fuller for longer and, in addition, you will be able to be more regular.
Do not stop eating meat because they are proteins and they are satiating. But it better be light, like turkey or chicken. Serve it with fish.

Full daily menus for one week

As the theory is fine, but the important thing is to put it into practice, Dr. M.ª Isabel Beltrán, Clara's nutritionist, has designed menus for 7 days (and yes, it is free). You will see how easy it is to apply everything we have told you. And if among the dishes that we propose there is something that you do not like, you can always change it for an equivalent. For example, if you don't like salmon but you do like tuna, you can exchange them, since they are both blue fish.

How long can you follow Clara's detox diet?

Minimum 15 days. We make you a one-week proposal, but since the menus are very balanced, you can extend it and make it for a month or more, although you will see results sooner.
To stay well you can continue doing this diet but "tuning" the menus according to the fruit and vegetables that are in each season, but introduce 2 or 3 free meals a week in which you eat everything in small portions (and without repeating).
If you gain a couple of kilos or you feel bloated, tired, with a headache, etc., get back on this diet and follow it for another couple of weeks at least.
Good habits forever . Even if you return to a more lax diet, do not forget the ideas that we give you in this diet, such as eating a lot of fruit and vegetables every day or cooking with little salt and flavoring dishes using spices, for example.

What to eat after the first week

Breakfast. This meal consumes between 300 and 400 kcal. Combine bread, pasta or cereals with fruit, dairy or other proteins (egg, turkey …).
Food. Move in the range of 400-600 kcal. Combine raw and cooked vegetables with light meats (fish, poultry …), one day a week, pasta, and another, legume.
Dinner. It represents about 450 kcal. Follow the food guidelines.
Between hours. Detox smoothies and juices, fruit and nuts and minis.