Ultimate Guide to Detox

Your ultimate guide to Detox – finding delight in a cleaner life Page 1 of 14

Your Ultimate Guide

to Detox - unlocking a cleaner lifestyle


Firstly, congratulations for choosing to take your health to the next level by doing a detox. With 17

years experience in the Nutrition world I’ve got you covered here. This program is about getting back

to basics and finding your body’s natural rhythm – your biorhythm. This is NOT about deprivation or

even worse, starvation. This IS about finding satisfaction, enjoyment and contentment in your body

and your diet. Nourish your body and your body will love you for it.

“You may lose weight and you will definitely discover more energy, vitality and clarity in your life!”

Please note: this program is for people with busy lives, kids to look after, jobs to work or chores to

do. It is not a juice diet, a liquid diet or a fast – those are really only possible if you take time out

from reality and retreat into a safe space. It is also not a cleanse – cleanses focus on the bowel. Here

we are concentrating on the Liver predominantly.

If you’d like to skip the science (come back to it if you do!) and get started right away head straight

to the Structure on page 7, the Shopping List on page 9 or the Meal Plan on page 11..

What is a toxin anyhow?! Here are some useful definitions from the Oxford Dictionary.

De: removal

Toxin: (Toxicum: Latin for) poison

Toxigenic: producing a toxin or toxic effect

Detoxification: the process of removing toxic substances

Detoxify: remove toxic substances from

Xeno: Greek foreigner

Xenobiotic: relating to or denoting a substance, typically a synthetic chemical, that is foreign to the

body or to an ecological system

Bioaccumulate: (of a substance) become concentrated inside the bodies of living things

Circulate: to move continuously or freely through a closed system or area

Recirculate: to circulate again

Toxic recirculation: poison (re) circulating through the body

Cleanse: cleaning the bowel and digestive organs of excess particles, clearing a path for optimal

nutritional absorption

Welcome

Definitions


A detox is a designated period of time where we attempt to reduce or remove xenobiotics (toxic

substances) from our bodies via the Liver, Bowel, Kidneys, Lungs and Skin but predominantly the

Liver as this is where toxins are stored.

A detox is generally a more intense and less sustainable time frame than doing a clean eating diet or

a cleanse. Some people prefer this shorter more concentrated form of purging while others prefer to

take it easier through a cleanse. A cleanse will usually detoxify the Liver too but only if it includes

protein and it will be slower than a specific detox. There’s only one way to find out your preference

– try it!

Detoxification can have a powerful effect on the body and the mind, clearing a path and setting us

up for cleaner eating to follow. Others find it a bit too forceful or extreme and prefer the longer term

approach to clean eating. Whichever you prefer is okay; enjoy it as a process towards a new way of

life or a new approach to eating. If you are already eating a clean diet then trying a detox program

can kick-start your health and reinvigorate your path to wellness.

Whatever your reasons, do it with an open mind and use it as a time to cleanse your mind, be gentle

on yourself and most of all enjoy the journey.

That journey is the real secret to detoxifying; taking the time to consciously care for yourself and be

aware of YOUR personal food and energy needs.

At the end of a detox period you should have an idea and be more open to the concept of eating

with awareness – the aim is to listen to your body and find what works for you, removing cravings

for foods that simply don’t work for your body.

“Find the foods that vitalise you and ditch the foods that drain your energy.”

It is important to remember that a detox focuses primarily on stimulating the Liver to release toxins,

with the other organs providing elimination of those toxins. Certain nutrients are required to

stimulate the Liver into a detoxification state and this diet is built around supplying those nutrients.

What is a Detox?


When our detoxification pathways are overloaded we start to feel heavy, sluggish and ‘poisoned’.

Many substances are metabolised or processed by the Liver. When the number of substances that

the Liver (and other eliminatory organs) has to process outweighs the number of nutrients required

to feed the detoxification process that’s when we should consider cleaning up our diet and even

doing a detox.

Metabolic detoxification is a complex process involving a chain of chemical reactions that occur primarily within the liver:

Phase I (functionalization): Enzymes secreted by the liver break down toxins into modified, highly reactive molecules. Ironically, a by-product of functionalization is the creation of free radicals, molecules that can wreak cellular damage if not quickly neutralized.

Phase II (conjugation): Chemicals such as the amino acid glutathione produced by the liver bind with the modified toxins, neutralizing them and making them more water soluble.

Transport: Proteins deliver the neutralized toxins to the kidneys, where they are excreted via urine; or the gastrointestinal tract, where they are excreted via the stool.

Diagram of Liver Detox Pathways:

Optimal metabolic detoxification helps the body purge itself of harmful substances before they can accumulate in tissue and affect health. But factors such as toxic overload, genetic predisposition, and insufficient levels of key nutrients can impair this process, increasing a person’s susceptibility to toxicity-related diseases.

Why do a Detox?


Those who live in or near cities, commute, take drugs (recreational or pharmaceutical), eat food preservatives and especially those exposed to chemicals such as dry cleaners, farmers, factory workers, painters as well as those of us with Mercury fillings in our teeth. There are also signs and symptoms that indicate we could benefit:

Signs and symptoms associated with free radical damage

Should you be suffering from any of these it is important to seek medical assistance to get to the

root cause. A detox can be harmful if you have Cancer or in certain other diseases so be sensible

and get treatment first. If in doubt, get a medical check first.

While the signs and symptoms of toxic overload can be caused by xenobiotics, our bodies make free

radicals as a result of exposure to the toxins. These free radicals can then build up and cause disease,

needing reduction through antioxidant intake. Detoxification is one process that can, itself, also

cause free radicals.

Chronic illness of more than 2 years

Thrush, candida, leaky gut syndrome

Allergic conditions such as asthma, eczema, hayfever

Autoimmune diseases such as arthritis, CFS

Neurological diseases such as Multiple Sclerosis, Parkinsons disease

Cancer

Cardiovascular disease

Alcohol-induced liver damage

Cataracts and eye problems

Inflammatory bowel diseases

Adverse drug reactions

Complications of Type 2 diabetes

Recurrent problems with the eliminatory organs – urinary tract/kidney/bladder infections, colds, coughs and flu, skin disorders/acne,

Behavioural disorders – ADHD, Autistic symptoms (not a cause but can make symptoms worse), criminal behaviour

Oxidative damage to muscles during exercise and difficulty recovering from exercise

Difficulty conceiving www.emmanutrition.com


Antioxidants and Free radicals

Free radicals are incomplete molecules that are unstable because they have an unpaired, “free”

electron. Kind of like a glove without a hand, or a key without its matching lock…The presence of this

unpaired electron makes a free radical a strong oxidant and highly reactive. Free radicals can

damage cell membranes (walls), fatty acids, cholesterol, proteins, and DNA and play a role in the

pathogenesis of many chronic degenerative diseases. Oxidation of cell proteins and membranes can

produce tissue damage in rheumatoid arthritis, inflammatory bowel diseases and Parkinson’s

disease, can increase the risk of atherosclerosis and potentially contribute to development of Cancer

through DNA damage.

Sources of Free Radicals:

Household Dietary Internal

Ozone-layer depletion and radiation Pesticides Grief

Dust, bacteria, pollen, smog, carpets Herbicides Sadness

Building supplies and sick-building

syndrome

Heavy metals Recurrent negative thoughts

Smoke Aluminium cookware Suppressed emotions

Gas and fuel-burning appliances, radon Allergies

Radon Food intolerances

Cleaning products, solvents, household

chemicals

Water – chlorine and chemicals

Drugs, alcohol and pharmaceutical

medication

Antioxidants are able to interact with and reduce free radicals. They act as the missing link; the hand

for the glove. By donating electrons, antioxidants convert the free radicals to stable non-toxic

metabolites. This process oxidises or damages the antioxidant – meaning we need a constant supply

of antioxidants.

We can get these antioxidants from foods and from supplements. More on that later.


You must follow a clear structure to undertake a detox properly without making yourself feel awful

or overloading your immune system. If you remove allergens, that your body may have a coping

mechanism for, without adequately introducing high levels of nutrients your liver will overload and

you will feel nauseous.

The Structure

Choose a period of time. 3-14 days is a good place to start, 5 days ideally

Remove all allergens – removing known allergens such as wheat, soy, sugar and dairy is the first

most important step

Meet your basic nutritional needs – the body cannot function without adequate nutrition. It

needs certain nutrients to stimulate the processes in the Liver that break down toxins

Hydrate the organs – hydration promotes the elimination of toxins through the kidneys and

bowel

Perform light exercise – quite simply moving the body, moves toxins. The helper organs are

stimulated to remove toxins

Don’t skip meals unless you have a very stable blood sugar ie you don’t get irritable or nauseas

when you skip meals

Remind yourself why you are doing this. When you feel like eating something else look at this

plan, read the list of allowed foods and pick one that you can have and have it. Even if you have

a lot of it, if its allowed then you haven’t deviated!

Its normal to start off highly motivated and then for our motivation to taper off. This is why ive

explained the science so that you can refer back or think of how

and why this works.

Prepare your food plan the night before or in the morning. Have

your snacks ready too.

If you start to feel awful you probably need to increase your

antioxidant intake

Drinks:

Aim for 2-3 litres of water a day

Lemon kick-starter – 1 whole peeled lemon, celery, cucumber, ginger, pear and 200ml water

blended EVERY DAY. If you don’t have a blender, squeeze 1 lemon into 200ml of cold water.

Water can be cold water, fruit-infused water or herbal teas

How to Detox?


Pea protein can be added to smoothies with cocoa and banana

Vege or fruit smoothies – freshly made

No soft drinks and no packaged fruit juice

No booze!

Eliminate

Sugar and substitutes – aspartame, saccharin, fructose, sucrose and glucose. Stevia is okay

Table salt – mineral salt is okay

Dairy – yoghurt is okay to have after the detox as it is fermented

Wheat and gluten grains – no cookies, crackers, bread, pastries, oats,

Soy and soy products

Caffeine especially instant coffee – green tea is okay but better yet have other herbal teas

Alcohol, Drugs, medications (unless prescribed)

Household chemicals where possible

Processed foods with more than one ingredient

Increase

Quality protein - It is important to get enough protein as the liver is dependent on the amino

acids cysteine and methionine

Herbal teas such as nettle, licorice, mint, yarrow, lemongrass

Cruciferous and detoxifying vegetables – Onions, garlic, broccoli, kale, spinach, cauliflower, artichoke, rocket, asparagus, beetroot, celery, cabbage, grapefruit, orange, lime, lemon, eggs (free range and organic), radish, parsley, kale, watercress, dark green grasses, brussel sprouts

Spices and herbs – rosemary, sage, turmeric, cinnamon

Organic vegetables where possible – root vegetables are the most important ones to have as

organic as they contain fat soluble vitamins that store pesticides/chemicals

Organic farm-reared grass fed meat – if this is not possible at least try to buy from a butcher

Organic free range eggs

Lemons – acidic by taste but alkaline by nature and detoxify by stimulating bile production

Coconut oil – can replace all other oils for cooking


Seeds and legumes:

Coconut oil x small jar

Quinoa x 160gm

Sunflower seeds

Pumpkin seeds

Chia seeds (can be replaced with flaxseeds)

Flaxseeds

Chick peas x 120gm

Organic butter beans x 50gm

Herbs and spices

Garam masala x 1 tbspn

Coconut milk x 1 tin

Turmeric x to taste

Rosemary x bunch

Parsley

Pepper

Cocoa

Ginger

Nuts:

Flaked almonds x 130gm

Walnuts x 30gm

Cashews x 30gm

Fruit:

Lemons x 5 (1 each day for juice and 1 for

dressings)

Pear x 5

Apples x 2

Dried apricots x 140gm

Orange x 1

Dates x 80gm

Berries x 100gm

Banana x 1 (more if having a smoothie each

day)

Grapefruit x 1

Protein:

Salmon x 120gm

Chicken x 120gm

Crab/Prawn x 120gm

Grass fed organic beef x 100gm

Mackerel x 100gm

Eggs x 6

Pea protein x 1 scoop or more if you are

hungry and using a smoothie each day

Shopping list


Vegetables:

Avocado x 2

Cucumber x 2

Celery x 1 bunch

Carrots x 3

Broccoli x 1 or 2 stalks

Almond milk x500ml

Turmeric

Kale x bunch

Spinach x bunch/bag

Onion x 1

Black lentils x 100gm

Garlic x 6 cloves

Root veg

Red pepper x 1

Fennel x 1

Radish x 5

Red onion x 2

Brussel sprouts x 8

Artichoke x 1

Black olives x 6

Basil leaves

Chicory x 1

Courgette x 1

Spring onions x 2 stalks


Day 1

Breakfast

Quinoa porridge 30g dry made with almond

milk 100ml

Sunflower and/or chia seeds x sprinkling

Lunch

Quinoa x 100gm cooked

Kale or spinach, cucumber, beetroot,

Toss in lemon juice and olive oil

Dinner

Salmon x 120gm

Broccoli and carrot steamed and save the

water for tomorrow

Seasoning of turmeric

Snack x 2

Cashews (raw) x 30gm & Dried apricots

(sulphur free) x 70gm

Orange

Day 2

Breakfast

2 egg omelette with:

Celery, onion x ¼ diced and lightly fried in

coconut oil plus cayenne pepper

Lunch

Lentil and rosemary soup:

Black lentils x 100gm, rosemary, onion x ¾,

stock from steamed veg last night.

Use fresh garlic x 2-3 cloves and turmeric to

season to taste.

Dinner

Grass fed beef slow cooked x 100gm with

onion, garlic and a splash of apple cider

vinegar

Root vegetables boiled and mashed (you can

add some almond milk or coconut oil)

Snack x 2

Walnuts x 30gm & Dates x 50gm

Berries x 100g

Daily Meal Plan


Day 3

Breakfast

Flaked almonds x 100gm, chopped dates x

30gm, flaxseeds, almond milk 100ml mixed as

a cereal

Lunch

Grilled mackerel x 100gm

Red pepper, fennel, radish

Dinner

Chick pea curry x 120gm– chick peas, garam

masala, coconut milk, onion on cauliflower

rice

Snack x 2

Cocoa, banana, vanilla essence, pea protein

and almond milk 200ml smoothie

Clementine/Orange

Day 4

Breakfast

Quinoa porridge a 30gm dry made with 100ml

almond milk

Grated apple

Lunch

Spinach, pumpkin seeds, red onion, ½

avocado, boiled egg tossed in lemon juice and

olive oil

Dinner

Organic chicken breast 120gm oven baked

with coconut oil, rosemary, lemon, pepper

Brussel sprouts, artichoke and steamed

carrots

Snack x 2

Green juice – celery, cucumber, ginger,

spinach, apple

Boiled egg x 1

Day 5

Breakfast

Scrambled eggs x 2 with ¼ avocado, grapefruit

Lunch

Organic butter beans, red onion, black olives,

basil leaves, pepper, olive oil, apple cider

vinegar x 10ml, chicory, parsley

Dinner

Courgette spaghetti (using a spiralizer or

finely sliced with grated ginger, garlic, spring

onions, white crab meat (or prawns) x 120gm,

coriander leaves, pepper, coconut oil. Stir fry

together for a couple of minutes.

Snack x 2

Flaked almonds x 30gm & dried apricots x

70gm

Celery/cucumber/carrot sticks


Supplements

If you are growing your vegetables at source and allowing them to ripen, as well as getting 10 serves

a day of varied colours and varieties of fruit and veg you probably don’t need a supplement. If you

aren’t doing this and are detoxing you should consider taking a good quality multivitamin and

mineral supplement that is high in antioxidants.

A specific detox supplement that also has the relevant amino acids and co-enzyme’s is

recommended along with an antioxidant, probiotics, fibre and other specific nutrients. For specific

product recommendations please see below list:

Probiotics – the building blocks of the digestive wall, maintaining homeostasis and outnumbering

the ‘bad’ bacteria. Optibac Flat Stomach is my favourite probiotic.

Multitamin and Mineral Supplement – you need a high potency multivitamin and mineral

supplement to ensure you have enough nutrients for enzyme reactions in the body, whether

detoxing or not.

Antioxidant – needed to mop up or metabolise the toxins released and to encourage the detox

pathways. This product is the Queen of the Antioxidants!

Gut multi’s - intestinal specific nutrients to nourish the epithelial tissue lining the intestinal tract and

help support intestinal membrane integrity

Protein – to stave off hunger or just to increase protein in a healthy, tasty, easy to consume way

Purition are the go to supplement/food replacement. Try their superseed superfood blend.

Exercise

Light exercise is the final chink in the chain to a good detox program. Heavy exercise does produce

free radicals and is fine to do if you are in a healthy state and not trying to decrease your toxic

overload. So if you’re and athlete take it easy for a few days – you aren’t going to lose much fitness

over a few days or even 2 weeks. Light exercise gets the organs moving as well as helping the lungs

to detoxify.

Try light swimming, saunas, Qi gong, deep breathing, yoga, sauna’s, walking or stretching.

Supplements and Exercise

http://www.optibacprobiotics.co.uk/shop/for-a-flat-stomach.html

https://www.revital.co.uk/-Lamberts_Multi_Guard

https://www.revital.co.uk/-Lamberts_Multi_Guard

https://www.revital.co.uk/-Allergy_Research_AntiOx_Cysteine_Free

https://www.revital.co.uk/-BioCare_Enteroguard_Intestinal_Conditioner

http://www.purition.co.uk/shop-by-product/superseed-superfood-blend.html#_35


This detox program should have reset your blood sugar levels as well as reducing cravings. It will

have decreased the volume of toxic overload in your liver and, if you consumed enough antioxidants,

it will have also helped to rid your body of those toxins.

“You should feel lighter, more radiant, more energetic.”

Doing a detox program is well known to bring up emotions that have been simmering under the

surface. This is because the body has its own ecosystem and you are telling it that it is safe now to

let the feelings out. This may sound a tad esoteric but think of muscle memory in exercise – it’s a

similar thing where the body stores information in its cells. If this doesn’t happen to you that’s fine

too.

Try doing this detox once every 3 months or whenever you feel like it and each time please make

sure you:

Come off the detox slowly and gently.

Do not have a massive binge the day after you finish.

Slowly ease back into exercise.

Consider a clean eating program next, or even a cleanse that focuses more on the bowel and

digestive system.

Try to take note of which foods made you feel good, which ones gave you energy and made you feel

vitalised. Keep those in your diet and ditch the ones that made you feel heavy or sluggish or gave

you unwanted symptoms or cravings.

Any questions please ask on my Facebook page or on Twitter or email

Let me know how you get on!

Emma Wight-Boycott MSc mBANT

www.emmanutrition.com

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Ultimate Guide to Detox