How to perform the refeeding process after detoxification?
Nutrition after detox

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What would happen if there is no refeeding after an intensive detox 

Full detox requires three weeks – one for preparation, one for the real detoxification and one week for refeeding. Refeeding is a necessary and important transitional period for the organism. During the intensive detox, food consists mostly of fruit or vegetable smoothies, or a mixture of both; vegetable broths, stewed vegetables, vegetable soufflé and soups; fresh vegetables, brown rice, buckwheat, quinoa, millet, lentils and peas. 

The organism has to gradually adapt to the transition from these light foods to the degradation of more heavy foods, for example, meat and meat products.  

This, of course, does not mean that the refeeding after a detoxification is preparation for unhealthy eating that includes fatty meats, salty foods, greasy, fried, semi-prepared, canned foods, overeating, and so on. On the contrary, in order to preserve the effect of the detoxification, after the adaptive period, one must permanently establish a healthy diet regime, which includes all foods that are not contraindicated for his health, but in moderate amounts, without indulging, according to his physical activity. These include tender meats, eggs, fish, yoghurt, fresh vegetables and fruits, legumes and cereals,and so on.  

The aim is to get all the necessary substances for the development of the organism, but the degradation of food has to be balanced, without food residues decaying in the intestines, releasing poisons, and the absorption of beneficial substances has to be complete, while the body releases the waste and harmful substances. Naturally, we should exclude foods that have been processed with chemicals, with high content of flavorants, trans fats,  refines carbohydrates and preservatives.

If there is no adaptive period of refeeding and if you transition from the intensive detoxification period to the normal dietary regime /even if it is a healthy one/, a number of health problems can occur. The body will be subjected to severe organic stress, which can cause gastrointestinal problems due to the overloading of the digestive system. Symptoms may include heartburn, hiccups, eructation, pain, spasms, vomiting and shortness of breath.

Here, naturally arises the question: How to refeed after the detoxification? The complete detoxification is performed under the guidance and medical supervision of specialists. They draw up an individual program for each participant in the course both for the detox and refeeding. They also make a list of the recommended foods and of the foods that have to be avoided. 

The weekly menu includes meat products that are introduced in a certain sequence, as the nutrition has specifics depending on what kind of detoxification has been performed – of the whole body or of a specific organ or organs, and which are they. This determines what detox teas and herbs will be included. There are also shorter detox programs, for example, two weeks, which also require medical consultation with regard to the execution of detoxification and the refeeding.

Nutrition after detox

What to do during refeeding

The answer to the question How to refeed after the detoxification includes an explanation of what is being done during the refeeding.

Alcohol is absolutely forbidden, especially the concentrated, during the refeeding week because it can cause a stressful overload to the liver that has to process it, and it can also cause gastrointenstinal problems – flatulence, diarrhea or constipation. Coffee, even decaffeinated, also should not be consumed, as well as green tea. During the 7 days of refeeding, one should refrain from all types of sugar, yeast, cereals, saturated fat, smoking, as they significantly reduce the effect of intense detox.  

Detoxification is not a diet, it is an activator of self-cleansing processes in the body, and it is a kind of “restart”. A basic rule for termination of the detoxification is the gradual stop, without sudden changes. The adaptation should last as long as the detox itself. 

In the beginning of the refeeding process we should continue the smoothie intake as during the detoxification, but now the focus shifts on cooked vegetables that are gradually increased.  Then we have to add also fresh fruits and vegetables, as well as protein foods with low fat content, and a healthy amount of carbohydrates and spices.  

Meat and meat products should be included at the earliest after the third day of refeeding, but usually on the fifth day. Light meats are recommended and you should avoid fried ones. You can choose to add to the menu roasted fish or white chicken meat on the grill or boiled. The meals should be more frequent – five or six times a day, but in small portions. 

Examplary menu for the week after the detoxification

The nutritional plan for the refeeding period, as it was mentioned, is individual – according to the specifics of the body, the general health condition, age, sex, needs of the organism. So, there is no “general” and “universal” example menu. But some basic points should be pointed out in order to be seen how gradually everything has to be done. 

Breakfast on the first two days should be the same – fruit or vegetable juice, as some soft fruit can be added. If you get hungry before lunch, you can repeat the breakfast. 

The first lunch also includes juices, but now you can add a light salad. The lunch on the second day includes a more abundant salad, which may include sprouts, cucumber, tomato, cabbage, onion, lettuce, with olive oil, apple vinegar, honey, basil and garlic. This salad may be combined or replaced with a vegetable soup if you like.

Dinner on the first day includes a green soup or stewed vegetables. On the second day, the dinner “expands” – now it includes stewed vegetables with sauce to taste and some brown rice, which is consumed stewed.

On the third day, you can consume more raw fruits, as well as goat cheese, whole grain bread, walnuts and cashews. On the fourth day, you can include the legumes – beans, peas, chickpeas, and so on.

On the fifth day you can introduce dairy to your menu, as well as meats, but fish is the best option because it is the easiest to digest. The next two days the assortment expands with new foods from the normal diet, but of course, the amounts are specified in order to avoid overeating. The water intake should be at least two liters per day, and industrially processed foods are not allowed during the refeeding period. 

Physical exercises after detox

Psychological aspects of detoxification and refeeding

Preparation for the detox, the detoxification itself and refeeding period after it are a complete process of three related phases. They have a physical aspect – a change in the types of foods and way of eating, functions of the organs, physiological changes in the body, as well as a psychological aspect.

As mentioned, the complete detoxification requires 21 days with equal phases of transition to the detox, its conduct and gradual termination. The week of intensive detox should be perfomred in specialized clinics under medical supervision, and the specialists have methods of providing psychological support. This support is required because the participants feel discomfort – their habits are disturbed, as well as their sense of comfort, so their psyche resists this “coming out of the rails”. 

Even when patients start to feel the first improvements, the struggle with themselves continues. These states and their manifestations are well known and specialist in the clinics have techniques to overcome them. In the refeeding period things are different: it can be performed at home according to the recommendations and the individual plan made up by the specialists. 

Many people take advantage of this opportunity precisely because of the subconscious drive to regain their sense of comfort, and to get “home”. There, however, they are alone against the challenges and the struggle with themselves becomes even more difficult. In the refeeding phase, the participants in the program feel tired, indifferent, they feel that what they are doing is pointless, they are tempted and are “on the edge” to return to old habits and previous way of life. 

Although the positive results are clearly visible, in this state, patients reject them subconsciously. Here it is particularly important to focus on what has been achieved and on the risks of failure; the patient has to focus on his reason to start the detox, then he has to analyze the results and to strengthen his faith that he can deal with the challenges.

“Tips” to preserve longer the effect of the detoxification 

Preserving the effect of the detox depends mainly on creation of useful nutritional habits. This is not easy, especially given the stressful lifestyle in modern days, the requirements at the workplace, frequent undermining the importance of rest and eating, overall stress in our daily lives. 

Practice shows that the creation of useful eating habits can take months. Therefore, one has to be persistent, but in the drive to observe the recommendations of the specialists, he can use some smart “tips”. For example, he can “make a contract with himself” on non-violation of the rules by providing a system of awards and sanctions for violations. This also includes an analysis of what situations may provoke him to deviate from the plan and what his reaction should be in such situations.  

It is important to pay attention to physical activity – it is related to metabolism and cellular immunity. Research has shown that active walking of 180 minutes per week increases the resistance to infections several times. 

The dinners should be early and light – for example, a protein powder cocktail with inulin, and chicken or fish, combined with vegetables. In fact, vegetables are an important part of proper nutrition, as they prevent the accumulation of toxins in the body. Vegetables must be over 60 per cent of the food intake, as white cabbage and broccoli increase the ability of the organism to self-cleanse. 

Periodic mini-detoxification can be performed – sauna, steam baths, exercises that are useful for the release of toxins through the skin pores and sweat. If there are no contraindications, you can make a one day fast twice a month, as it activates the organism, stimulates immunity and helps the body get rid of toxins. If you prefer you can replace the fast with light vegetable or fruit diet.