3 Day Detox Diet Plan | Sugar & Carb Detox Meal Plan for Weight Loss

The 3 Day Detox Diet Plan helps not only to lose weight quickly but also improves your skin by getting rid of all the bad carbs your body has accumulated through unhealthy eating habits.

Why & How a Carb Detox is Beneficial for You?

The main problem with carbohydrates is that they are easily converted into glycogen for energy needs of our body.

You might be wondering, isn’t energy good for our body? Of-course, yes. But, only when it is properly utilized.

In this case, people consume more carbs than their body could burn. So, all those unused carbs or glycogen will then be converted into fat and stored in the body, thereby making you gain weight.

So, following a sugar and carb detox diet plan will help reset your body’s metabolism and help you lose weight naturally.

What is a Detox?

Detox helps in various ways and one main purpose of detoxification is to flush out the harmful toxins out of your body through a healthy consumption of fruits, vegetables, water and some high intensity exercises.

You’ve fed your body with unhealthy foods all these years and by controlling what you eat for 3 days, you can help it recover from the bad diet history and start fresh.

As a whole, detox is simply a process of avoiding and getting rid of toxic substances for a better health and some weight loss.

Top 10 Benefits of Detoxification

There are many benefits of detoxifying your body other than just losing weight. Below are the most popular health benefits of following a sugar and carb detox meal plan.

1.Improves Digestive Health

Another benefit of detoxification is that it helps in getting rid of excess toxins stored in our gut and fat cells.

Thanks to the fiber rich foods that we consume during the detox meal plan, it improves digestive health and also make our body to absorb the vitamins and nutrients from the food more effectively.

2.Aids in Weight Loss

As we’ve already mentioned, when you get rid of all the bad carbs, your body will deprive off the energy and then burn the stored fat instead, thereby causing quick weight loss results.

3.Boosts the Immune System

A proper detox meal plan will provide good amount of vitamin C, which has a positive effect on the immune system and thus helps protect against common ailments like cold or flu.

4.Slows Down Aging Process

Eating lots of fruits and vegetables instead of fast foods or high carb foods will help fight the free radicals that are slowing the aging process.

So, you’ll not only become healthier but also look younger, thanks to the antioxidants in the detox foods.

5.Curbs Carb and Sugar Cravings

If you don’t know already, both sugar and carbs are biologically addictive in nature, which is why it is pretty hard to give up both.

In fact, sugar is 8x more addictive than cocaine.

Fortunately, a sugar and carb detox will help tho individuals to fight their cravings for good.

6.Gives Clearer Skin

One of the major benefits of Detoxification is clearer skin. It helps with acne, strengthens hair, nail and provides better skin complexion.

7.Boosts Energy

When you cut down all the harmful chemicals like fatty foods, sugars, hydrogenated oils, energy drinks etc…and replace them with organic fruits, vegetables and lots of water, you’ll automatically see a huge spike in your body’s natural flow of energy.

8.Improves Mental Stability

A bad digestive health may interfere with your cognitive ability. So, by improving your overall health, your mind will obviously work better,

9.Get Habituated to a Health Lifestyle

When you follow a healthy lifestyle for more than 21 days, you’ll automatically be habituated to eating healthy.

And, these detox meal plans will be a stepping stone to make your life much better.

10.Complete Body Overhaul

Doing a detox diet plan means improving the nervous system, digestive system and hormonal system.

And when all the systems in the body become healthy, you’ll feel that your body is a brand new one.

P.S: You can either follow the solid version or the liquid version of the detox meal plan according to your choice. Both the versions will give you the results you wanted.

3 Day Detox Diet Plan (Solid Foods)

Before going ahead, please remember that you should not cheat on this diet, else you’ll not reap the health benefits of detoxification. Just follow the diet as mentioned.

Day 1 | Fasting for 24 Hours

Unlike many people say, fasting isn’t bad for your health. In fact, doing a 24 hour Intermittent fasting will help the system enter a carb detox mode and it will burn the fat from the stored deposits more efficiently.

3 Day Detox Meal Plan Solids

So, how to do a 24 hour fast? Simple, if you eat at 2PM in the afternoon, then you’ll not eat anything until 2PM tomorrow.

Likewise, you can choose any timing as per your schedule. But, try to plan it close to your sleeping window so that it will be easy to do as you can cover some 6-8 hours while sleeping.

During this 24 hour fasting period, you should not eat anything but can consume these drinks whenever you want.

  • Apple Cider Vinegar with Water
  • Warm Water with Lemon
  • Matcha Green Tea

So, after the 24 hour fasting is completed, you’ll have to eat low carb vegetables and protein.

That means, after 2PM tomorrow according to the above schedule.

Low Carb Vegetables

You can eat them raw, boiled, steamed or microwaved. For additional flavor, you can sprinkle some salt & pepper and also use either Coconut oil or Extra Virgin Olive Oil.

  • Asparagus
  • Beets
  • Broccoli
  • Brussel sprouts
  • Cauliflower
  • Celery
  • Kale
  • Mushrooms
  • Onions
  • Peppers
  • Squash
  • Spinach
  • Tomatoes

Foods High in Protein Content

Remember not to deep fry them. Just grill them in an oven or on an open pan with extra virgin olive oil.

  • Lean chicken breast
  • Grass-fed, lean beef
  • Salmon
  • Whole eggs
  • Turkey
  • Cod
  • Whey protein

Day 2 | Vegetables & Vegetables

During the previous day’s diet, your body will be deprived of many nutrients and vitamins.

So, you can fix it by consuming the low carb vegetables (listed above) in unlimited quantities or until you’re full.

You can plan your meals using those veggies throughout the day so that you don’t feel hungry.

Along with the vegetables, you can also drink the above mentioned liquids such as ACV, Lemon water and Matcha Green Tea.

Day 3 | Protein Rich Foods

You should aim to eat 2 meals with 25gms of protein each on this day. So, if you plan 4 meals, then 1st and 3rd meal should contain protein, while 2nd and 4th meal should contain vegetables.

You’re allowed to have the approved drinks, which you had on day 1 and 2.

That’s the end of the three day detox diet plan with solid foods. After successfully completing this detox meal plan, you can get back to eating healthy and maintain your weight or follow the 1500 calorie meal plan to lose weight further.

3 Day Detox Diet Plan (Liquid Foods)

3 Day Detox Liquid Meal Plan

Unlike the first version, you’ll be having only liquids i.e., smoothies during this 3 day detox meal plan. You’ll also be eating the same 3 meals during the 3 days of the diet plan.

All you need is these five foods, which include

  • Greek Yogurt (for protein and probiotic): Make sure it contains <9g of sugar per serving
  • Spinach (for Vitamin A and fiber)
  • Almonds (for protein and healthy fats)
  • Blueberries (for antioxidants and energy)
  • Red Onion (for antioxidants and skin health)

Breakfast | Blueberry and Spinach Smoothie

Ingredients Needed:

  • Spinach: 1 cup
  • Greek Yogurt: nonfat ½ cup
  • Blueberries: 1 cup
  • Water: 1 ½ cup

Just add all the ingredients along with some ice cubes into a jar and blend it until smooth.

Lunch | Greek Yogurt with Fruits


  • Blueberries: 1 cup
  • Green Yogurt: 1 cup (nonfat)
  • Almonds: ¼ cup
  • Cinnamon: 1 small stick

Just take the yogurt into a bowl and top the other ingredients.

Dinner | Spinach Salad


  • Spinach: 3 cups
  • Almonds: ¼ cup
  • Blueberries: 1 cup
  • Red Onions: ½ cup (sliced)
  • Apple Cider Vinegar: 1 tbsp

Take a large bowl and add all the ingredients into it along with 1tbsp of ACV on the top.

Detox Drinks Allowed During the Diet

  • Matcha Green Tea
  • 1 Glass of Water with 1 tbsp ACV
  • Warm water with ½ Lemon

These detox drinks will not only curb your appetite but also help flush out the toxins from your system and helps minimize occasional headaches along with boosting energy levels during the 3 day detox diet program.