Let’s Reset Together: Your 5-Day Detox Plan
Feeling the need for a fresh start after holiday indulgence? Our 5-day detox plan is designed to help you reset, refresh, and feel your best. Unlike plans that focus on one thing each day, this approach builds a powerful daily routine by adding one new habit while maintaining everything from the previous days. By the end of the five days, you’ll have a comprehensive system of healthy habits that work together to energise and revitalise you. From staying hydrated to incorporating green juices, practising mindful eating, and adding light movement, this guide ensures that each step builds on the last for lasting results.
Ready to create a system that helps you feel your best? Let’s dive in.
Day 1: Hydration Focus
The cornerstone of any effective detox plan is hydration. Drinking enough water not only flushes out toxins but also improves digestion, boosts energy, and even supports clearer skin.
Hydration Tips:
- Start every meal with a large glass of water.
- Carry a reusable water bottle to sip throughout the day, aim for 2 litres per day.
- Add natural flavours like lemon slices, cucumber, or mint to make water more appealing.
Try This Detox Water Recipe:
- 2 litres of water
- 10 slices of cucumber
- 2-4 lemon slices
- A fresh mint leaves
Let it infuse for an hour, and enjoy!
Day 2: Stretches + Light Exercise
Gentle movement helps improve circulation, release tension, and support your body’s natural detox process. Combine light stretches with a short exercise session to ease into an active routine.
Starting your day with a morning stretching routine is an excellent way to kick off your 5-day detox plan. Stretching not only improves flexibility but also enhances blood circulation, which helps your body eliminate toxins more efficiently. Incorporating stretches into your detox plan supports your body’s overall wellness, making it a vital step in achieving your goals.
Why Stretching is Essential for Detox
- Improves circulation: Boosts oxygen and nutrient delivery to your muscles.
- Reduces tension: Relieves stress, promoting a more relaxed state of mind.
- Aids digestion: Gentle movement stimulates your body’s systems, supporting detoxification.
- Prepares for exercise: A good stretch sets the stage for any light exercises you’ll do later in the day.
By dedicating just a few minutes each morning to stretching, you’re setting the tone for a productive day while supporting your 5-day detox journey. Try this ten minute follow along video every morning!
Light Exercise for Detox:
- Take a brisk 15-20 minute walk daily.
Tip: A combination of stretching and light cardio energises you without being overwhelming.
Day 3: Eat This, Not That
On day three of your 5-day detox plan, the focus shifts to mindful eating and making healthier food swaps. The goal is to nourish your body with nutrient-dense options, while avoiding foods that can slow down the detoxification process.
Why Food Choices Matter in a Detox Plan
- Supports digestion: Whole foods are easier for your body to process and use efficiently.
- Stabilises energy levels: Nutrient-rich foods provide long-lasting energy, unlike processed options that cause sugar spikes.
- Enhances detoxification: Fresh, natural foods are packed with vitamins and antioxidants that support your liver and other detox organs.
| Eat This | Not That |
|---|---|
| Lentils, chickpeas, pulses | White pasta |
| Porridge or oats | Cereals |
| Beans | White rice |
| Sweet potatoes | Regular potatoes |
| Go breadless (lettuce wraps) | White bread |
| Fresh vegetable sticks (carrots, celery) | Crisps or chips |
| Greek yoghurt (unsweetened) | Flavoured yoghurt |
| Fresh fruit (apples, berries) | Fruit snacks or dried fruit with sugar |
| Nuts and seeds (unsalted) | Salted or roasted nuts |
| Herbal tea or water | Sugary fizzy drinks |
| Avocado oil/slices | Butter or margarine |
| Hummus | Cream cheese |
| Grilled chicken or fish | Fried chicken or battered fish |
| Olive oil or avocado oil | Vegetable oil or margarine |
| Dark chocolate (70%+ cocoa) | Milk chocolate or sweets (candy) |
| Homemade popcorn (air-popped) | Buttered microwave popcorn |
| Sparkling water with lemon | Sweetened soda or tonic water |
| Freshly blended smoothie | Pre-packaged smoothie drinks |
| Salad with olive oil and vinegar | Salad with creamy dressings |
| Carrots with cottage cheese | Biscuits or processed snacks |
The 80% Rule: A Key to Mindful Eating
In Japan, the saying “Hara hachi bu” means “Eat until you are 80% full.” This practice is a cornerstone of mindful eating and a secret to longevity in Okinawa, home to some of the world’s healthiest people.
By stopping when you are satisfied but not stuffed, you:
- Prevent overeating, giving your body time to signal fullness.
- Support digestion, avoiding the discomfort of a heavy stomach.
- Boost energy levels, keeping meals light and balanced.
How to Apply This in Your Detox Plan
- Eat slowly to recognise when you’re approaching 80% fullness.
- Use smaller portions, and only go for seconds if truly hungry.
- Focus on your meal without distractions.
Practising hara hachi bu during your detox helps you stay energised, light, and in control—essential for building healthier, long-term habits.
Day 4: Green Juices + Smoothies
By day four, your body is getting used to the detox habits. Today’s focus is on incorporating green juices and smoothies to flood your system with nutrients while keeping meals light and refreshing.
Why Green Juices and Smoothies Work?
- Easy absorption: Liquids allow nutrients to be quickly absorbed into your bloodstream.
- Packed with vitamins: Green juices and smoothies provide a concentrated dose of essential nutrients.
- Boosts hydration: Juices and smoothies naturally hydrate your body while delivering nourishment.
Green Juice Recipe:
- 2 cups spinach
- 1 green apple (peeled for a smoother juice)
- 1 cucumber
- Juice of 1 lemon
- Optional: A small piece of fresh ginger
Use a high-quality juicer, like a Fridja f1900 or f2500, for the smoothest texture and maximum nutrient retention.
Smoothie Recipe:
- 1 banana
- 1 cup unsweetened almond milk
- 1 handful of spinach
- 1 tbsp chia seeds
- Optional: 1 teaspoon of honey or a pinch of cinnamon
Blend all the ingredients until smooth and enjoy as a snack or meal replacement. Use a high-quality blender, like the Fridja f500, for a silky-smooth texture and optimal nutrient retention.
Tip: Alternate between green juices in the morning and smoothies in the afternoon for variety.
Day 5: Combine It All and Continue
The final day of your detox plan is about bringing everything together into a balanced, sustainable routine. Combining hydration, light exercise, healthy eating, and nutrient-packed drinks ensures your body continues to feel energised and refreshed.
Resetting your body doesn’t have to be complicated. With this 5-day detox plan, you’ve got everything you need to build sustainable habits for hydration, mindful eating, and light exercise. By combining small, impactful changes each day, you’re setting yourself up for long-term wellness and energy in 2025.
| Step | Action |
|---|---|
| Hydration | Drink a large glass of water before meals and sip throughout the day. |
| Movement | Start the day with a 10-minute stretch and take a 20-minute walk. |
| Healthy Eating | Focus on whole grains, pulses, and fresh vegetables. |
| Juices and Smoothies | Enjoy a green juice in the morning and a smoothie in the afternoon. |
Whether it’s starting your day with a refreshing detox water, swapping white carbs for wholesome alternatives, or incorporating green juices and smoothies, these simple steps can make a world of difference.
Ready to continue your journey towards better health? Stick with these habits, and you’ll feel revitalised and ready to take on the year ahead.