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Detox tips for January – Follow a healthy eating plan and detoxify the body in the new year!

After the holidays, it is recommended to eat healthy, and a detox in January can be the best diet strategy. If you are lucky, your diet plan will last beyond the third week of January. However, there are some other important factors to consider during this phase, and the combination of suitable foods is crucial. To make your body detox not only effective but also enjoyable, you can take the steps below and start the new year on a healthy note!

What should you look for in a detox in January?

healthy diet with plant foods recommended as detox in january

The art of successfully detoxifying your body is slow. The more consistent you are with your diet and make small changes in the new year, the better results you will achieve. The fact that you will eventually start to feel better in the process will accordingly motivate you to keep going. Trendy diets may seem especially tempting, so remember that quick fixes just don’t work when it comes to your health. In fact, this can be detrimental to your overall health as you miss out on important nutrients. In contrast, a healthy and balanced detox can help you get back on track after December’s excesses. Thus, you’ll recharge your batteries, while your skin and overall health will also improve.

Which foods to avoid and which to eat?

avoid junk food and processed foods and do a january detox

So, before you start your January detox, it is advisable to gradually reduce the following foods over two or three days to reduce the likelihood of withdrawal symptoms. The first three are especially important, as they are most likely to cause symptoms like headaches if you suddenly stop eating them.

  • Caffeine
  • Alcohol
  • Sugar
  • Processed foods
  • Meat and dairy products
  • Wheat products
  • “White” carbohydrates such as white rice, potatoes, pies, pasta, pizza, and anything containing sugar or sweeteners

However, you can also consume some of the following foods to stimulate the body’s natural detoxification processes.

for a january detox, consume recommended natural products such as leafy greens and lemons daily

  • Lemons
  • Asparagus
  • Garlic
  • Turmeric
  • Cabbage vegetables – broccoli, cabbage, cauliflower, Brussels sprouts
  • Dark green leafy vegetables – kale, spinach, watercress, arugula
  • Soluble fiber – oats, apples, beans and lentils
  • Gluten-free whole grains – quinoa, buckwheat, brown rice
  • Nuts and seeds
  • Fruits and vegetables
  • Water – 2 liters per day

The first 2 days of the following diet program will gently introduce you to a lighter diet plan in preparation for your cleanse day on day 3. In addition, if possible, it is recommended that you start your January detox on a Thursday so that your cleanse day falls on a Saturday.

Allow your body to get rid of accumulated toxins with a detox smoothie! You can find recipes here !

Seven day diet plan for a healthy detox in January

start the new year healthy and do a detox in january


The association with what you eat and how you really feel is 100% real. What you feed your body is your fuel and your cure, and even if your mission is to lose weight eating breakfast, you still need to eat well. So when it comes to nutrition plans for a healthy body detox, there are usually more foods in them than they realize. This is because your body needs the right nutrients to burn calories. Often, people snack on a cookie or chips and feel hungry 20 minutes later because this junk food can’t possibly satisfy the body, to which it in turn reacts with hunger attacks. However, when you consume nutrient-dense products, you feel full and satisfied, with your brain power and energy levels improving.

Day 1 and 2

prepare pan dish with healthy vegetables and detoxify the body

  • After getting up: hot water, lemon juice and a pinch of fresh ginger or ginger powder.
  • Breakfast: Bircher muesli to your liking.
  • Mid-morning snack: a smoothie shot and an apple.
  • Lunch: superfood salad: a large handful of watercress, spinach and arugula, 2-3 cooked beet, ½ sliced apple, 1 small grated carrot, ½ avocado, 1 tbsp sunflower and pumpkin seeds. Dressing: 1 tbsp olive oil, ½ tbsp organic apple cider vinegar, ½ tbsp lemon juice, black pepper.
  • Afternoon snack: again, a shot of fruits and vegetables and 7-10 almonds.
  • If you suffer from headaches due to the lack of caffeine, drink a cup of green tea, which contains small amounts of it.
  • Dinner – 1 baked salmon fillet with lemon, garlic and coriander, 2-3 tablespoons of cooked brown rice, green vegetables such as spinach and broccoli.

Detox cleansing day 3 in January

support the immune system with healthy vegetable meals


  • Reminder: this is a liquid only day and the most demanding from your detox, so choose a Saturday or Sunday for it if possible.
  • Breakfast: detoxifying green smoothie: ½ avocado, ¼ cucumber, 1 large handful of spinach, 1 handful of blueberries and a large slice of papaya.
  • Morning: smoothie shot with nuts.
  • Lunch: Pumpkin soup:
  • 1 large butternut squash
  • 1.5 tsp vegetable broth or 1 vegetable bouillon cube
  • ½ tsp ground cumin seeds
  • 1 tablespoon canola oil
  • 200ml boiling water
  • Peel and dice the squash, toss in 1 tsp oil and roast at 180 °C until soft (about 30-35 min). Place in a blender with the other ingredients and puree until smooth.
  • Afternoon: smoothie shot
  • Dinner: again a cream soup of your choice with cashew nuts.

Day 4 to 7

follow a diet and eat a fitness salad for lunch and detox your body

On the remaining days, continue to avoid the foods listed above that you should avoid, and add many of the super detoxifying foods, plus eggs and fish. The latter are fine in small amounts. You also need to continue with 2-3 detox drinks like green smoothies. These will have a positive effect on your skin and on your immune system due to the amazing combination of detoxifying ingredients and cleanse the body from the inside. Here are some recipe ideas for green smoothies that you can mix with coconut water for more electrolytes.

  • Half cucumber – 2 x apple – 1 x lime – 1 x avocado – handful of spinach.
  • 2 stalks of celery – handful of spinach – 1 banana – handful of berries.
  • Handful of berries – 1 peach – Handful of kale – Handful of cilantro.
  • quarter of watermelon – 2 oranges – handful of spinach

do yoga exercises and get enough sleep for a january detox

In addition, exercising supports body detoxification by stimulating blood flow, which in turn increases the removal of waste products from the body. Gentle walking, swimming or yoga are best. Sleep is also important – aim for 8 hours a night, as all cellular repair and reactivation occurs during sleep. Avoid technology for an hour before bed and remove electronic devices from the bedroom to improve sleep quality .

More nutrition and health tips for a better detox in January.

feel healthy and alert and follow a diet plan

  • Swap wheat bread for baked goods made with sourdough.
  • Eat sauerkraut – it helps produce good bacteria in the gut and stimulates digestion.
  • Focus mainly on plant foods – plants have anti-inflammatory effects and can prevent disease.
  • So your dinner should be very light, with soups being perfect for this.
  • Eat in an 8-10 hour window. For example, start at 10 am and don’t eat after 6 pm. You will surely notice the health benefits.
  • Add spices to your food – if it tastes delicious, you’ll love it, and spices help you detoxify, add considerable antioxidants, and provide many health benefits, including boosting your immune system.
  • Avoid dairy products – use dairy alternatives like almond milk and oat milk.
  • Exercise every day for at least 30 minutes rain or shine – your body will thank you for moving it.
  • Meditate – you only need to do this for 10 minutes a day and yes, this will help you detox, not only in your mind, but also in making good, clear decisions.