This 9-day liver detox diet is perfect to do with the change of every season, or when you know you have overindulged, for example, over the Christmas period, when we all tend to drink and eat a little more.
The liver is the most overworked and abused organ in the body. It is the major organ of detoxification, so we want to ensure it is functioning properly by getting rid of toxins. An impaired liver will result in an overflow of toxins, opening the door to disease.
Preparing to detox your liver
When embarking on the Liver Detox Diet, it is important to prepare at least two weeks before, especially if you have a diet high in meat, alcohol, caffeine and sugar. So you may want to cut down on these slowly. For example, if you drink a lot of coffee, cut it back to 1 cup a day in the two weeks leading up to the detox. The reason for this is that during a detox, it is normal to experience withdrawal symptoms. You can experience headaches, nausea, lethargy, dizziness, skin outbreaks, constipation or diarrhoea (mainly diarrhoea as your intake of fibre increases), coated tongue and bad breath as the toxins are released into the bloodstream. This is perfectly normal. It means the detox is working.
The more toxic you are, the more you are likely to suffer from the above symptoms. These symptoms normally last for about 24 – 72 hours. After this time period, you will start to feel better.
Good detox habits
Saunas and steam baths are good to do when on a detox, so the toxins are released via the skin. You should sit in the sauna/steam for 10-15 minutes, followed by a cold shower. Repeat this for as long as you can.
If you know you suffer from liver problems, do not consume grapefruit, as it contains naringenin. It is a compound that slows liver detoxification.
If during the Liver Detox Diet you experience cravings, eat a piece of fruit or a vegetable such as a carrot. Try to be disciplined. Remember, this is only for nine days, and the liver is one of the most important organs in the body.
Large meals put a strain on the liver, so portion sizes should be small. Make sure to drink good-quality water to flush out the toxins. Ideally, drink two litres of filtered water a day. You can also drink herbal teas. If drinking green tea, make it light and drink only one per day.
Important detox considerations
If you are on any prescribed medication, please consult your doctor before starting any detox.
The following foods are NOT allowed during the 9-day detox:
- Alcohol
- Fried foods
- Animal protein (eggs, meat and fish)
- Processed ready-made meals
- Caffeine (tea, coffee, Red Bull, Coca-Cola)
- Over-the-counter medication (aspirin, Nurofen, paracetamol)
- Fizzy drinks
- Dairy
- White bread, pasta or rice.
- Peanuts
The 9-day liver detox diet program
DAY 1
Breakfast
A glass of warm water with lemon and turmeric. After 20 minutes, have a juice: beetroots, carrots and apples.
Lunch
A salad with rocket, fennel, carrots and pomegranate seeds.
Afternoon snack
Celery and cucumber slices with 2 tablespoons of homemade hummus.
Dinner
Steamed tenderstem broccoli, red cabbage and lentils.
Drinks
2 litres of water and herbal teas.
Milk thistle by A Vogel. 15-20 drops twice a day in a little water.
DAY 2
Breakfast
A glass of warm water with lemon and turmeric. After 20 minutes, have a smoothie: A handful of kale, a handful of spinach, 2 apples, 5 sprigs of coriander, 5 sprigs of parsley, juice of 1 lemon, coconut water and 1 scoop of Neil’s Yard organic complex powder.
Lunch
Salad made with: Endive, chicory, asparagus, dandelion greens, carrots, onion and sunflower seeds, alfalfa sprouts with olive oil, tamari and lemon juice dressing.
Afternoon snack
Cherries with a handful of almonds
Dinner
Cavolo nero soup with onion, garlic, turmeric, cumin, olive oil, and berlotti beans. Sprinkle with lecithin granules. Lecithin helps the body to digest fat.
Drink
2 litres of water and herbal teas.
Milk thistle drops by A Vogel. 15-20 drops in a little water twice a day.
DAY 3
Breakfast
A glass of warm water with lemon and turmeric. After 20 minutes, have a smoothie with: a handful of cabbage, 1/2 a cucumber, 2 celery stalks, 2 apples, 1/2 a cup of aloe vera juice and a teaspoon of Neil’s yard organic complex powder. Drink the smoothie throughout the morning.
Lunch
Oven-baked sweet potato with coconut oil and seasoned roasted chick peas with cherry tomatoes and parsley.
Afternoon snack
A papaya and 5 almonds
Dinner
Carrot and lentil soup in coconut milk with coriander.
Drinks
2 litres of water and herbal teas.
Milk thistle by A Vogel. 15-20 drops in a little water twice a day.
DAY 4
Breakfast
A glass of warm water with lemon and turmeric. 20 minutes later, a smoothie: two handfuls of spinach, 1 mango, coconut water and 1 teaspoon of Neil’s Yard organic greens powder. Drink throughout the morning.
Lunch
Millet salad with marinated artichoke hearts, peppers, edamame beans, alfalfa sprouts, pumpkin and sunflower seeds in olive oil, tamari and lemon juice dressing.
Afternoon snack
Carrots and cucumber with a tablespoon of homemade hummus.
Dinner
Steamed asparagus with garlic, ginger, toasted sesame oil, Himalayan salt and pepper.
Drinks
2 litres of water and herbal teas.
Milk thistle by A Vogel. 15-20 drops in a little water twice a day.
DAY 5
Breakfast
A glass of warm water with lemon and turmeric. 20 minutes later, a smoothie: 2 carrots, 2 apples and 2 celery stalks with a teaspoon of Neil’s Yard organic greens powder.
Lunch
Quinoa salad with beetroots, tenderstem broccoli and butter beans with olive oil, tamari and lemon juice dressing.
Afternoon snack
A papaya with 5 almonds.
Dinner
Roasted pumpkin with olive oil, Himalayan salt, cayenne pepper and peas.
Drinks
2 litres of water and herbal teas
Milk thistle by A Vogel. 15-20 drops in a little water twice a day.
DAY 6
Breakfast
A glass of warm water with lemon and turmeric. 20 minutes later, a smoothie: 1/2 a head of romaine lettuce, 1 handful of dandelion greens, 2 apples, 1/2 lemon juice, coconut water, 5 sprigs of coriander and 1 teaspoon of Neil’s Yard organic greens complex. Drink throughout the morning.
Lunch
A fistful of brown rice with lentils cooked in garlic, spring onions and ginger with olive oil and tamari.
Afternoon snack
An avocado with lemon juice, Himalayan salt and cayenne pepper
Dinner
Steamed cauliflower and brussels sprouts with chickpeas.
Drinks
2 litres of water and herbal teas.
Milk thistle by A Vogel. 15-20 drops in a little water twice a day.
DAY 7
Breakfast
A glass of warm water with lemon and turmeric. After 20 minutes, a smoothie: A handful of kale, 1 small avocado, Juice of 1/2 a lemon, coconut water, 1 apple, 1 teaspoon of Neil’s Yard organic greens powder.
Lunch
Salad with rocket, French beans, red onion, broccoli, Avocado and asparagus.
Afternoon snack
A papaya with 5 almonds
Dinner
Roasted zucchini slices with a parsley, garlic and olive oil sauce and some lentils on the side.
Drinks
2 litres of water and herbal teas.
Milk thistle by A Vogel. 15-20 drops in a little water twice a day.
DAY 8
Breakfast
A glass of warm water and lemon with turmeric. After 20 minutes, a smoothie: A handful of broccoli florets, 1/2 a fennel, 1/2 a cucumber, 2 apples, juice of 1 lemon, coconut water and 1 teaspoon of Neil’s Yard organic greens complex powder. Drink throughout the morning.
Lunch
Zucchini and carrot noodles with fresh garlic, cherry tomatoes, black olives, olive oil and Himalayan salt.
Afternoon snack
Cherries and 5 almonds.
Dinner
Vegetable and tofu skewers baked in the oven. Drizzle with olive oil, Himalayan salt and cayenne pepper and bake in the oven.
Drinks
2 litres of water and herbal teas.
Milk thistle by A Vogel. 15-20 drops in a little water twice a day.
DAY 9
Breakfast
A glass of warm water with lemon and turmeric. 20 minutes after a smoothie: 2 celery stalks, A handful of spinach, 1/2 a cucumber, 1 pineapple slice, juice of 1 lemon, coconut water and 1 teaspoon of Neil’s Yard organic greens complex. Drink throughout the morning.
Lunch
Marinated artichoke hearts, rocket, dandelion greens and cannellini beans.
Afternoon snack
1 avocado with lemon juice himalayan salt, and cayenne pepper
Dinner
Buckwheat soup with 1 tsp cumin, 1 tsp turmeric, 1 carrot, 1 celery stalk, shredded cabbage, bok choy, bouillon powder, and 2 garlic cloves.
Drinks
2 litres of water and herbal teas.
Milk thistle by A Vogel. 15-20 drops in a little water twice a day.
Take the Next Step in Your Health & Well-being Journey
If you suffer from severe liver problems, please consult your doctor before embarking on the Liver Detox Diet program. I do online consultations, so if you would like further advice, please contact me.
As a Nutritional Therapist and Health Coach, I support men and women over 40 who want to improve not just what they eat, but how they feel, function, and live.
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