I wrote extensively about liver detoxification. You already know that it is one of the important procedures for detoxifying the body. If you want to have good health until old age, it is worth doing it regularly.
Today we talk in detail about a 14-day liver detoxification program. Below you have everything you need to know to be able to do it and enjoy its benefits. Whether you want to stay in top shape, want to get rid of certain health problems, or lose weight, it is worth doing this program.
The benefits of the liver detoxification program
The effects of the program are multiple. After this 2-week program you will have more energy, a clearer mind, almost certainly fewer pounds and fewer inches at the waist.
Did I say weight loss? Yes. What does this have to do with the liver? It has a great connection because:
- The liver is responsible for the metabolism of fats
- The liver secretes one of the hormones responsible for burning fat, IGF
- All 6 hormones that cause fat burning work through the liver
- 80% of thyroid function occurs through the liver. Thyroid hormones become active only after they pass through the liver. Thyroid hormones regulate the speed of cellular metabolism. When you are deficient in thyroid hormones, you gain weight all over your body, evenly. It is important that your liver does its job well. Otherwise, although your thyroid secretes enough hormones, they do not act in the body because your liver does not activate them.
The above are some arguments that should convince you to take good care of your liver. Only you have something to gain from this. You will feel much better when your liver is working optimally. And if you want to lose weight and do not take care to detoxify your liver in the first place, your efforts will not have the success you want.
The liver detoxification program I recommend has two major benefits:
- you will begin to lose weight during it
- it will help you a lot in any weight loss program or regimen you will do afterwards.
How to do liver detoxification
This short program is a healing process to restore liver function. I use in parallel terms such as liver detoxification, liver regeneration, liver recovery, referring to the same thing.
Liver detox program – brief
Here’s how the plan works:
The process will take 14 days, during which you will follow the instructions below.
- You will eat a lot of greens/vegetables, a small amount of fat, and as little animal protein as possible.
- Because fat gives you the feeling of satiety and this program has low-fat content, to avoid hunger you need to compensate by consuming more food more often.
- You need to eat enough food to maintain your calories because if you get hungry your body will perceive this as stress and will tend to maintain its fat reserves.
What to eat for liver regeneration
Most of the foods you eat should be raw, high-nutrient, high-fiber vegetables. You can eat any vegetables in unlimited quantities, as long as they are not on the list of foods you should not eat that you find below in the article.
How to eat vegetables
Ideally, you should eat at least 50% of raw vegetables in salads. You can also eat them steamed. The key is to eat as many vegetables as you can, including between meals. Because they are full of nutrients, it is impossible to eat too much.
In addition to salad, a quick way to eat a lot of greens is to … drink them. I’m not kidding. I mean green shakes of spinach, kale, or mangold. The simple recipe for a shake is:
- Put 300-500 ml of water in the blender
2. Add 1-2 large hands of spinach, kale, or mangold to the blender
3. Add 1/2 cup of berries (fresh or frozen), apples or other fruits from the list of allowed fruits. The amount of fruit should not exceed 1/3 of the amount of greens.
4.Optionally, you can add something to give flavor to the shake: parsley, ginger, lemon, etc.
5. Mix the contents of the blender until it becomes a homogeneous shake
You will get a quantity of shakes of a few cups. Each cup is the green equivalent of a salad. Drink a cup of green shake and keep the rest in the fridge for the same day. You can drink 1-3 cups a day.
The advantage of shakes is that you can make them quickly and drink them quickly. I know you don’t have enough time in a day to do everything you have to do. Rather than eating a fast food that you eat on the go between two things to do, it’s better to drink a cup of shake that you have prepared in the morning. It’s faster than eating a sandwich, and it brings you a hundred times more nutrients your body really needs. That’s why I say green shakes are healthy fast food.
Germs – concentrated nutrients
When a seed begins to germinate, an extraordinary amount of nutrients is released from that seed. For example, 28 grams of broccoli sprouts contain the same amount of cancer-fighting substances as 1.2 kg of boiled broccoli. If your goal is to be healthy and heal your body, germs are essential in your diet.
Consumption of small amounts of germs is equivalent to the consumption of large amounts of vegetables in terms of nutrients.
If you do not like vegetables or you can not eat a lot of vegetables, then add some germs daily to your diet. Put them in the salad as often as possible. You can grow them at home in a germinator or you can find them in natural product stores.
The only fruits you should eat are the ones listed below. You should consume them mostly in the evening, except for apples, which you can consume at any time and in any quantity.
Fruits to eat:
- Grapes (red and black)
- Lemons / lime
- Berries (all)
In this program, it is important not to eat more than 1/3 of the fruits you eat. For example, if you ate 1 kg of vegetables a day, you should not eat more than 300 grams of fruit. Apples are not included in this calculation, you can eat as many apples as you want.
Do not eat the following fruits, as they are high in sugar and low in fiber: bananas, dates, figs, raisins, canned fruits, nuts and mangoes.
Avoid fruit juices. The fiber in whole fruits slows down the increase in insulin levels, which is one of the hormones that activates fat deposition. Juices, however, do not contain fiber but have many sugars that lead to increased insulin levels and fat deposition.
Nuts and seeds
You will need to eat a large amount of nuts and seeds between meals to prevent hunger. Walnuts and seeds are full of nutrients, but they must be raw and soaked in water overnight.
- Soak the seeds and nuts in filtered or spring water overnight
2. In the morning, rinse the seeds and nuts several times and let them dry on an airy surface.
3. Set aside the amount you will eat that day, and put the rest in the refrigerator.
Raw almonds and walnuts are best, but you can also eat other seeds such as sesame seeds, cashews, pine seeds, sunflower seeds, hazelnuts, pistachios, chickpeas, pumpkin seeds.
You can also eat sesame paste (tahini) or small amounts of peanut butter. Make sure that peanut butter does not contain added sugar or hydrogenated oils.
What not to eat in the liver detoxification program
- You should not eat sugar or foods that contain sugar, refined foods, refined fats
- Do not eat starchy vegetables such as french fries, baked potatoes, puree, sweet potatoes.
- Use corn only in very small quantities.
- Don’t eat cereal
- Do not eat bread, pasta, cereals, biscuits, waffles, muffins, pancakes, rice, rice cakes, donuts, etc., because they quickly turn into sugar in the body.
- Do not eat bananas, dates, figs, raisins, canned fruits, nuts and mangoes
- Do not drink fruit juices, sports drinks, etc.
- Don’t drink coffee. If you find it impossible, gradually reduce the dose and mix your regular coffee with decaffeinated coffee for one to two weeks until you get used to it.
- Do not drink milk and do not eat cream, cream cheese, flavored yogurt.
Avoid any food that contains monosodium glutamate or modified starch. Glutamate is a flavor enhancer that not only makes food taste better, but makes you hungrier. That’s why you can’t stop eating just a potato chips, and that’s why you’re hungry an hour after eating Chinese food. Many foods in restaurants, especially Chinese restaurants, contain this chemical. It also causes a strong water retention in the body.
Food to be consumed in limited quantities
You can eat a small amount (80-100 gr. Per day) of fresh low-fat cottage cheese or 170-200 gr. low-fat plain yogurt. A little butter is also ok. You can also sprinkle a very small amount of Telemea / feta cheese on salads.
During the detoxification of the liver you will not eat animal proteins (meat, fish, dairy, cheese), except those mentioned above – small amounts of skimmed cow’s cheese or skimmed yogurt.
However, if on the second or third day you feel dizzy, tired and/or cold due to low blood sugar, if you notice hair loss or if you have a craving for protein, add a small amount of animal protein in it. every day.
If you need to eat animal protein, as mentioned above, the most suitable proteins are:
- Baked or boiled meat, not fried
Start with one egg a day (can be boiled) or a small piece of fish. Don’t eat too much animal protein, just eat the right amount to satisfy your hunger. It is better to eat small amounts more often, because overeating will stress the liver and turn proteins into fat.
What dietary supplements can you use to detoxify the liver
Cruciferous vegetables are very rich in nutrients and phytonutrients, which contribute to the regeneration of the liver. If you do not eat too many cruciferous vegetables, sometimes it is worth resorting to a supplement based on them. Nutrients from cruciferous vegetables will provide the raw material for rejuvenating the liver, as well as restoring the potassium reserves of the cells. Cruciferous vegetables have a high potassium content and a low sodium content, so they help balance fluids and slow down the insulin response.
I recommend that you look for a supplement that has at least some of the ingredients below, whether it’s powder, juice extract, germ powder:
- alfalfa grass,
- sugar beet,
- Brussels sprouts,
What do you drink in the liver detox program
Water and herbal teas
You can drink as much water and herbal tea as you want. Green tea (naturally decaffeinated) is another option. Avoid drinking tap water. Choose a very good quality water, filtered or ionized. tk link alkaline water
Cranberry juice, lemon and apple cider vinegar
In the liver detoxification program you will drink a mixture containing unsweetened cranberry juice, lemon and apple cider vinegar. This drink should be drunk three times a day (three 250 ml glasses), in the morning, before lunch and in the evening, before dinner.
- spring or filtered water,
- 60 ml of unsweetened cranberry juice, with a maximum of 4-6 grams of sugar per 100 ml,
- lemon juice – 1/3 fresh lemon or 1 tablespoon lemon powder
- apple cider vinegar (1/2 – 1 teaspoon);
You can also add some fiber to the juice, if you have a persistent feeling of hunger.
If you notice that it is difficult for you to drink the juice, you can reduce the amount of vinegar or not put apple cider vinegar in it. If it’s still hard for you to drink it, you can give it up.
This juice helps eliminate toxins from the liver, restore potassium reserves, balance the body’s pH, reduce water retention and strengthen beneficial bacteria in the intestine.
Training during liver detoxification
You can exercise during the liver detox program, but only if your energy is high. Do light exercise, where you can keep your heart rate low, below 130 beats per minute.
What to expect when you do liver detoxification
During the program
The first days can be a little harder. It takes 2-3 days until you get used to the new menu and until your body goes from sugar-based to fat-based functioning.
If you are a coffee drinker, the first days without coffee can also be hard. If it is very difficult for you, you can start by diluting your coffee with water more and more every day.
After the 4th day you should feel lighter, start to have a lot of energy and a clearer mind.
At the end of the program
You can expect to lose weight in the 14 days, to alleviate your pain, to improve your skin and nails. Your intestinal transit should be better and your energy should be higher. It also usually normalizes blood pressure and cholesterol levels. After this program you will notice that the need for sugar decreases, which will lead to less craving for sweets.
Symptoms and solutions in the liver detoxification treatment
If you have problems with bloating during the program, you have two options:
take a specific enzyme as a supplement, for example betaine hydrochloride or betaine hydrochloride + pepsin; tk link
to reduce the amount of vegetables, excluding those that make you bloated. Pay attention to what you eat. Notice what foods are bloating you and avoid them. If most of the vegetables make you bloated, add a small amount of protein so as not to deprive your body of nutrients.
If you feel tired and do not recover after the first 3 days, start adding a little protein daily (for example, one egg a day, in addition to the already allowed protein, skimmed cow’s cheese or skim yogurt) Continue to add more protein until you feel better. The amount required varies from person to person, depending on body weight and metabolism.
What to do after 14 days of liver detoxification
What you will do after the 14 days of treatment depends on your goals and the results obtained in the 14 days. You have two options:
1. Continue with the liver detoxification program for a longer period of time
If you are feeling well and losing weight, have no appetite for protein and are not tired, I recommend that you stay on your liver detox diet for as long as you can, before returning to your regular diet or switching to a healthy diet. another diet. If your liver has been in bad shape, it will take some time for it to recover. Don’t expect your liver to fully regenerate in two weeks; this is just the beginning.
Your body will tell you when it needs more protein and you need to interrupt the program.
2. Start adding some animal protein to each meal while switching to the right diet for your body type.
If you have decided to end the liver detox diet, you can gradually return to your normal diet, or increase the amount of protein in your diet and then continue with the right diet for your body type.
How often should I do the liver detox program
My suggestion is to do liver detoxification two or three times a year. If you want to keep your liver in perfect shape, you can do this program even every two months.
How to prepare for the program
I recommend that you stock up on the foods allowed for the program before you start, and think about different menus for at least a few days in advance, ideally for a week. One of the biggest obstacles when you want to follow a diet different from your usual eating style is not to have the necessary food at hand. When you are hungry, if you do not have the right foods for liver detoxification, you will be tempted to resort to inappropriate foods.
Also prepare the right food for the office, or check if the places where you usually buy or order food have good dishes on the list for the liver regeneration program. Beware of salads, it is preferable to order them without dressing, because it usually has added sugar or additives.
To make it easier for you, we will prepare a list of different dishes that you can eat in this program. We will publish it here so that you can download and print it. You can put it in the kitchen so you don’t run out of ideas.
Now that you have everything planned and ready, it’s time to give your liver a pleasant surprise and start the program. I recently did this liver detoxification treatment. I wrote down what happened during the 14 days and wrote an article about it. If you want to see how it was for me, I invite you to read the article How I detoxified my liver this spring.
After you detoxify your liver, or even while you do it, tell us what results or challenges you have by writing a comment on this article. We will help you with everything we can. Good luck!