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Get back on track with Joy Bauer's 1-day detox diet and menu plan

Rethink what it means to detox with this easy-to-follow plan to help reset your body.
/ Source: TODAY

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Feel like you need a detox after the holidays? You’re not alone. In fact, if you Google the word “detox,” you’ll see over 200 million matches!

But first, let’s get real about what a detox really is. As good as they sound — and as much as you’d like to believe what they’re promising — detox plans will not magically cleanse your body of so-called toxins or transform a bulging belly into an Instagram-worthy six-pack. That’s the bad news.

Now, let’s get into the good stuff: Following a scientifically sound, effective meal plan may certainly help to reset your mindset and body, while helping you de-bloat and jumpstart a healthier lifestyle. This 1-Day Detox Plan is specifically designed to do just that — leave you feeling leaner and more energized in no time flat. Let's go!

Follow these 3 rules

1. Wake up and exercise.

I know it’s the last thing you want to do when you're not feeling great, but exercise, especially cardio (think walking, jogging, dancing, swimming, biking), is the best way to press the reset button after a day of splurging. So wake up and take a 45-minute brisk walk, hit the gym, or dive into the pool. You’ll start sweating, release mood-boosting endorphins and, according to a study from the University of Michigan, prevent the inflammation and abnormal glucose responses that can occur in people when they overeat. The best news? You’ll now be in the right frame of mind to make healthy food choices throughout the rest of the day.

2. Drink plenty of water.

Proper hydration is always essential, but it’s especially so after a night of indulgence. Drinking ample amounts of hydrating water helps to flush excess salt and fluid out of your system, aids in digestion and can deflate the puffiness caused by yesterday’s food extravaganza. Plus, if you’re regretting the last cocktail (or two) from the previous night, rehydrating your body will help you recover from a hangover a bit faster. Start your morning with two 8-ounce cups, and drink another 8 cups throughout the remainder of the day — that’s a total of 10 cups (or 80 ounces). Feel free to sip additional unsweetened coffee and tea, as well.

3. Omit starchy carbs like bread, rice, pasta and potatoes.

While starchy carbs are not the enemy, it’s best to give them the boot for the entire day (whole grains included) or however long you're following this plan. This will automatically drive down your caloric intake and force you to focus on nutrient-rich veggies and protein.

Joy's 1-Day Detox Menu

Breakfast: Scrambled eggs with an orange

Enjoy a delicious egg-white scramble for breakfast. It's busting with protein for a healthy start to any day!
Enjoy a delicious egg-white scramble for breakfast. It's busting with protein for a healthy start to any day!TODAY

Protein is essential for breakfast, When it comes to food coma recovery, egg whites are ideal because they have just 17 calories and 4 grams of protein each. Scramble four egg whites with 1 egg yolk to get a great nutritious boost. If you like, you can also mix in a fiber-rich veggie like tomatoes, broccoli or spinach. Protein plus fiber is a winning combination when it comes to filling you up and keeping you feeling full for hours after the meal.  Add in a whole orange (not juice, or you'll be missing out on fiber) for an extra boost of vitamin C. Enjoy unsweetened coffee or tea, if desired.

Lunch: Bloat-blasting salad

Fill up on your favorite veggies for lunch and top off this hearty salad with a lean protein.
Fill up on your favorite veggies for lunch and top off this hearty salad with a lean protein.TODAY

This winning formula is strategically balanced with protein to help rev up your system, fiber to fill you up and potassium (plus water-rich veggies) to flush out bloat. Mix and match any of your favorite non-starchy veggies for a versatile lunch.

1. Start with a base of leafy greens, especially potassium-rich spinach.

2. Toss on fiber-rich veggies like broccoli, beets, peppers, mushrooms, carrots, onions, tomatoes, avocado — anything goes.

3. Add in hydrating cucumbers!

4. Pile protein on the protein: choose chicken, turkey, fish, black beans, chickpeas, edamame or lentils.

5. Dress with 1 teaspoon of extra virgin olive oil and 2 tablespoons of vinegar, or lemon or lime juice, if preferred.

Afternoon snack: Handful of nuts + an apple

The combination of healthy fat, protein and fiber helps to stabilize blood sugar and enables you to power through that 3 p.m. slump. Choose from almonds, peanuts, walnuts or pistachios. If you don't like apples, any other fruit with a great chew factor is perfect.

Dinner: 6-8 ounces fish or skinless chicken with 2 cups of vegetables

Seasonings like garlic, onion and pepper are welcome, but avoid extra oil, cheese, cream sauce and salt. Get the recipe for my favorite sheet-pan dinner with chicken here! It comes together in 30 minutes and you can use any variety of non-starchy veggies you enjoy, plus the seasoning works well with a variety of proteins so you can swap in salmon, lean pork tenderloin or even tofu.

Looking to switch things up on the plan? If you love salmon, give my 5-Minute Lemon-Rosemary Salmon a try. It comes together incredibly quickly because it's made in an Instant Pot. And my 1-Sheet Mediterranean Shrimp with Charred Vegetables is delicious and a cinch to prepare. Both are flavorful, light on calories, nutrient dense and loaded with protein and fiber to keep you feeling full and satiated.

Dig in and enjoy! ​

For more healthy tips, follow Joy on Instagram, Facebook, Twitter, and check out her newest book “Joy’s Simple Food Remedies."​​​ ​