CTRL. ALT. DETOX.

It's time to control your cravings, choose healthy alternatives and detoxify your body! Your 2-day detox plan is below.

	Day 1	Day 2
Once you wake up	1 shot wheatgrass juice (50 ml)	1 glass warm water with lemon
Breakfast	1 bowl mix fruits 1 cup decaf green tea or herbal tea	1 bowl mix fruit 1 cup decaf green tea or herbal tea (add ½ tsp cinnamon)
An hour after breakfast	1 glass fresh vegetable juice with herbs (tomato+ carrot +mint leaves) Nuts: Almonds/walnuts/peanuts	1 glass fresh vegetable juice with herbs (beetroot + ginger + lemon) Nuts: Almonds/walnuts/peanuts
Lunch	2-3 Ragi/jowar/bajra roti or 1-2 katori jowar/kodo millet/bajra pulav 1 bowl dal/mix dal 1 bowl Vegetables 1 bowl salad	3-4 ragi idli or 1-2 mix millet dosa or multigrain paratha (no oil/ghee) 1 bowl sambhar or dal or legumes 1 bowl Vegetables 1 bowl Salad
After Lunch	1 lemon shot (the juice of one lemon mixed with an equal quantity of water)	1 lemon shot + grated ginger + 1 pinch turmeric (the juice of one lemon mixed with an equal quantity of water)
Evening	1 bowl mix fruit 1 cup decaf green tea or herbal tea Seeds (mix of pumpkin + sunflower + flaxseeds + chia seeds)	1 bowl mix fruit 1 cup decaf green tea or herbal tea (add ½ tsp cinnamon) Seeds (mix of pumpkin + sunflower + flaxseeds + chia seeds)
Late Evening	1 glass fresh green vegetable juice with herbs (kale/spinach + cucumber + ginger + coriander leaves) Nuts like almonds/walnuts/peanuts	1 glass fresh vegetable juice with herbs (Carrot + ginger + turmeric) Nuts - almonds/walnuts/peanuts
Dinner	2-3 Mix dal chilla/moong chilla/ besan chilla 1 bowl salad 1 Bowl Vegetables	1 bowl Sprouts or Chole/rajma/chauli/ moong/matki/whole masoor chaat 1 bowl salad 1 bowl Vegetable soup
After Dinner	1 tbsp fennel seeds	1 tbsp fennel seeds

SAY YES TO	SAY NO TO
Whole grains (brown rice/wild rice), oats, jowar, bajra, ragi, kodo, rajgira, barley All pulses and legumes Coconut milk Whole grains (brown rice/wild rice), oats, jowar, bajra, ragi, kodo, rajgira, barley Vegetables (salad/cooked/juices with the pulp) Fresh fruits (whole) Dried fruits- dates, figs, apricot, raisins etc. Jaggery, honey (1 tsp/day) Nuts and seeds (raw/unsalted) Decaf green tea/herbal tea Himalayan/pink salt	Wheat, dailya, rava, maida, breakfast cereals Dairy- milk, yogurt, paneer, cheese, buttermilk Deep fried veggies Fruit juices, sherbets, colas Sugar, sweets, chocolates, sugary drinks Egg, poultry, fish, meat, processed meat Sugar/savory coated nuts and seeds Tea, coffee, caffeinated green teas Table salt Fatty foods, fried food items and bakery products like biscuits, toast, pav, bread, khari, butter etc. High salt food such as processed food or pickles and papad

SAY YES TO

SAY NO TO

Whole grains (brown rice/wild rice), oats, jowar, bajra, ragi, kodo, rajgira, barley

All pulses and legumes

Coconut milk

Whole grains (brown rice/wild rice), oats, jowar, bajra, ragi, kodo, rajgira, barley

Vegetables (salad/cooked/juices with the pulp)

Fresh fruits (whole)

Dried fruits- dates, figs, apricot, raisins etc.

Jaggery, honey (1 tsp/day)

Nuts and seeds (raw/unsalted)

Decaf green tea/herbal tea

Himalayan/pink salt

Wheat, dailya, rava, maida, breakfast cereals

Dairy- milk, yogurt, paneer, cheese, buttermilk

Deep fried veggies

Fruit juices, sherbets, colas

Sugar, sweets, chocolates, sugary drinks

Egg, poultry, fish, meat, processed meat

Sugar/savory coated nuts and seeds

Tea, coffee, caffeinated green teas

Table salt

Fatty foods, fried food items and bakery products like biscuits, toast, pav, bread, khari, butter etc.

High salt food such as processed food or pickles and papad

Finish your dinner before sunset. You can have vegetable juice or nuts after dinner if you feel hungry.

Do not keep a gap of more than 3-3.5 hours in between your meals.

Practice mindful eating. Eat slower and chew your food well. Eating your food in a hurry can cause flatulence.

Use unrefined rice bran/sesame/groundnut for Indian cooking and extra virgin olive oil for salads. Use 3 tsp oil per day for cooking.

Gradually increase your water intake to 3 litres. Add reminders if needed.

You can include grated ginger to your lemon shots to boost your immunity. You can take up to 2-3 shots per day.

Make sure to get 7-8 hours of sleep daily. When you sleep, your body heals and detoxifies.