Diet Consultant: Thilakavathi Mathanagopal

Detox Diet for 21 days

(Two raw meals, One cooked meal)

****No Oil, No Tempering****

General instructions to be followed

Blanch all the vegetables and fruits in warm water for 2 minutes and use it
keeping the pandemic in mind. Don’t go for Raw salads as far as possible.

Donot filter the smoothies

 1 litre water in empty stomach.

 Four litres of water daily (include lime water)
 Amla(gooseberry) - 2 big /3 small (as juice or can be eaten as such) compulsory
 Lime juice with salt (one lime in 1 litre of water)
 Raw turmeric ½” with pepper (7-8), garlic 1 big or 2 small cloves
 Can have green tea/ black tea not more than 3-4 times a day.
 There should be four hours gap between each meal.
 Drink hot water in between whenever as frequently as possible.
 Last meal and first meal there should be a gap of 12 hours. For eg: Start your
breakfast by 8 am and finish by 8 pm
 Expose your body to sunlight between 11 am and 3 pm daily for 20 minutes or
atleast 2- 3 times a week. Use cap and sunglasses to protect your head and
face.
 Use Himalayan pink salt wherever possible
 No sugar in any form.
 No oil, milk and animal products in any form.

Optional Special Foods

 Magical Powder – Sun dry curry leaves powdered and take 3 parts, 2 parts
jeera seeds, 1 part methi seeds both roasted in slow flame and powder them.
Mix all the three together and take 1 tablespoon daily (Add either to salad or
sprouts or mix in lime juice mixture below and drink.)

 Lime juice with salt (one lime in 1 litre of water) *(can mix amla, lime and a
hand ful of mint blend in a blender add salt and 1 – ½ litres of water and
to be had after every meal 1 glass and whenever required throughout
the day)
  HSCRP herb(anti-inflammatory herb mix, immunity booster)- Raw turmeric ½”
with pepper (7-8), garlic 1 big or 2 small cloves, (2 to 3 small onions, 4-5
Tulsi leaves optional (raw turmeric will be available in online shops or whole
sale vegetable market, if not buy raw turmeric paste available online)
Crush everything together and swallow with water or put everything in mouth
and chew it off.

 Psyllium husk (check in supermarkets or online) – ¼ tbsp in water before

each meal then increase upto 1 tbsp(mix and drink immediately) just before
meal. (optional) for constipation

 Prepare a mixture of apple cider vinger (20ml ACV for 200 ml) + cinnamon
powder 1 tablespoon + limejuice + ginger and have 200 ml half an hour before
meals. (optional) Prepare around for 1 litre of water and keep.
Or Apple Cider Vinger - 20 ml in 200 ml water before bedtime once.(optional)

Daily Routine (both should be updated in the group)

Morning upto 4-5 sets of surya namaskaram after oil pulling

Walking 12000 steps is compulsory (download any steps tracker and update your
steps in the group daily.

Arm, Thigh and plank exercise to be done when you want in a day 1 hour
before/after meals and with warm up exercises and cool down exercises

Daily Regime Update(Should be as below)

Day 1

Oil pulling – Yes/no

Water intake – 3- 4 litres
Suryanamaskaram – No of Sets
Exercise – Arm/thigh/plank done yes/no
Smoothie – Green Smoothie other smoothie name
Salad/Vegetable (taken) -
Legumes/sprouts (taken) -
Diet – Comfortable yes/no

DETOX DIET

Once your wake up without brushing or drinking or eating anything

OIL PULLING – with extra virgin(chekku coconut oil or sesame oil) daily start with 10
minutes increase upto 20 minutes
Three easy steps to oil pulling:

Step 1: “Always oil pull before brushing your teeth, drinking water, or putting anything in
your mouth or your stomach in the morning. You want to do this first thing so that you
are removing the toxins that have built up in your mouth overnight,”

Step 2: “Swish one to two tablespoons of oil around in your mouth for at least 20
minutes.

Step 3: For the final step, “Spit. Rinse mouth with warm water. Brush and floss like
normal.

After sometime 1 litre of water warm/cold

 6-7 am : (optional)Green tea/black coffee can add lime to it

 8-9 am :

 Having only green smoothie on all 21 days in the morning will give you
wonderful results
Else
Day 1 start with Green smoothie and have it on alternate days
compulsorily other days include the other smoothies given below daily one
should be incorporated don’t repeat the same smoothie, as far as possible
to get maximum benefit.

Green smoothie:

Ingredients:

 Palak or any other green leafy vegetable (except murunga keerai and agathi
keerai)-100 grams or one handful
 gooseberry - 2 (60 gram)
 pudina - 50 gram (one handful)
 coriander – 50 gram(one handful)
 curry leaves - little (20 gram)
 tomato - 1 (90 gram medium size)
 cucumber - 1/2 (150 gram)
 ginger – 2 inch” (12 gram)
 garlic - 3 clove (9 gram)
 lime juice - 1 tablespoon or half lime - 15 ml
 salt if required and chia seeds if required can be soaked half an hour before
adding to smoothie.
 Berries 4-5 of your choice (optional)
 Fruit of your choice – 100 g if adding fruit here avoid as evening snack
 Chia seeds 1 tbsp (Soaked ½ hour before hand)

Method:
 Boil water and switch off the flame. Add the cleaned greens to the water add salt
and blanch it for 2 minutes.
 All the other items to be washed in warm salted water. Drain the water add the
green and the remaining ingredients to the blender and blend it to a smoothie
consistency and have it as breakfast.

 Pasumanjal herb mix (see above optional) very good to develop immunity in
the pandemic situation

 One glass hot/warm water(200 ml)

 11 am :
mixed nuts(5 numbers each) – badam, walnuts, pista or any nuts,(you can buy
salted nuts from shops and 1 tsp each of (sunflower seeds, pumpkin seeds,
sesame seeds, flax seeds, chiaseeds, watermelon, cucumber seeds,
amaranthus, lotus, hemp seeds) – 1 cup ( can be dry roasted with salt)
(Highlighted seeds if taken daily are better, any 4 seeds atleast if added
daily will be beneficial)
or
20 badams soaked overnight with salt and 1 tsp of any 4 seeds atleast

One glass hot/warm water

 12 pm : vegetable salads of your choice topped with herbs and spices of your
choice but no salad dressings

If not able to eat salads any soups of your choice unlimited –

All varieties of vegetables can be included.

If not able to eat them raw worst case you can have cooked vegetables of your
choice only vegetables with coconut and spices no dhals should be added.
 (SAMPLE SALAD – carrots -2, beetroot -2, ½ violet cabbage, 2-3 celery
sticks, red, green and yellow capsicum(1 each), cucumber, olives, herbs of
your choice, pepper and lime juice. Avoid oil and salad dressing)
Prepare your own innovative salads with veggies available for you

Can add avocadoes to your salads, nuts and seeds to your salads and avoid
them as mid morning and evening snack and have only green tea in mid morning
and evening

You can add fruits to your salads with veggies on days taking green smoothies

 One glass hot/warm water

 3 pm : Evening any one fruit avoid it on days taking fruit smoothies and stick to
only green tea/black coffe/tea with lime(lime is optional)

 On glass of lemon green tea/balck coffee with lime

 7 pm : Overnight soaked and Sprouted(if possible) legumes. Don’t repeat the

same legume daily
Green Gram
Horse gram,
Channa /Cowpea
Red Gram (karamani/Azuki beans)
Rajma
Peas
Groundnuts
Mixed legumes/sprouts
Or any other full legumes/beans of your choice

(steam the legumes/sprouts and eat, no raw sprouts) No limitation to quantity,

salt can be added (Recipe – Pressure cook for 4- 5 whistles well with
turmeric, asafoetida and pinch of salt garnish with onion, tomato, pepper,
cumin, or fresh coconut, and coriander)

 20 ml of apple cider vinger in 200 ml of water before dinner (optional

 1 cup of hot/warm water

Note:-

 Eat gooseberry if feeling hungry(upto 3 gooseberry per day is allowed)

  Lime juice preparation
 ACV prepration
 3-4 litres of Water daily (including lime juice, ACV, tea/coffee, soups)
 Alternate the Green smoothie with other detox smoothie recipes list of
smoothies is given. Continuing with the green smoothie for all 21 days
which is more beneficial or changing it is your choice

CARB FLU

During initial days after starting diet , there may arise few unpleasant symptoms like
loosestools , dizziness, lethargy ,constipation, muscle cramps which are collectively
called “CARB FLU” .

Dont get too bothered by these symptoms as these are only transient. They will
disappear in few days till our body gets keto adapted completely. For loose stools and
dizziness , drink salted lime juice frequently. For constipation, take adequate amount of
water especially hot water, fibrous vegetables, raw guava ,flax seeds, soaked chia
seeds. You will be out of the symptoms soon. This happens when your body is
switching to fat burning mode.

 Follow only for 21 days.

 Kindly note this should not be followed after 21 days.

Disclamier:

1. Kindly confirm with your doctor if you have any serious health
issues.
2. This diet is followed by your full willingness and the consultant will
not be responsible in any form.
3. Report immediately if you have any discomfort .
4. Keeping the pandemic in mind all vegetables and fruits to be washed
well in warm salted water and used.

ALL THE BEST!!!!

SMOOTHIES

Immunity booster smoothie

Spinach 1 cup
Cucumber 1 cup
Kiwi/apple/pears 1 cup
Ginger
Coriander
Turmeric
Garlic
Pepper pinch
Coconut water

Metabolism booster smoothie

Carrot
Beetroot
Apple
Flaxseeds/chiaseeds
Cucumber
Ginger
Lime

Fat burning Green Smoothie

1 apple, peeled
1 kiwi
1 cucumber
1 kale/spinach
1/4 cup coriander
2 tsp. chia seeds
1 inch fresh ginger
1 cup coconut water

Slimming Smoothie

1 banana
7 strawberries
1/2 orange
1/2 cucumber
1 Tbsp. chia seeds
pinch ground pepper
1 cup coconut water

Energy-Boosting Tropical Smoothie

1 banana
1 cup pineapple
2 Tbsp. unsweetened desiccated coconut
1 Tbsp. hemp seeds/any seed of your choice
1 cup light coconut milk

Antioxidant Berry Smoothie

1 cup strawberries
1 cup blueberries
1/4 cup beets
1/4 cup goji berries (optional)
1 Tbsp. chia seeds
1 tsp. acai powder (optional)
1 green tea bag
1/2 cup hot boiling water (to steep the tea)

Hydrating smoothie

1 cup water/coconut water

1 cup spinach
1 cup grapes
1 lime
1 inch ginger

Vitamin booster

3 medium carrot
1 orange pith removed
1 tbsp chiaseeds
1 inch fresh ginger

Belly Fat burner

1 apple
1 cup pineapple
1 cup cucumber
1 cup spinach
1 cup mint leaves
1 inch ginger
1 tbsp chia seeds

Focus Fuel Smoothie

1 cup pomegranate
1 cup avocado
1 cup Rasberry
1 tablespoon chia seeds or hemp
1/2 banana

Straw-megranate

Ingredients
6 strawberries
1 cup pomegranate seeds 1 red apple
1 stalk celery
1 peach
1 handful red grapes
2 handfuls fresh spinach 1 banana (optional) water

Fill blender ingredients. Blend until smooth.

Green Gorilla
Ingredients
½ avocado
1 banana
1handful romaine lettuce
1 handful baby spinach
DIRECTIONS
In a food processor or high-powered blender, blend the avocado with the banana, then
add the lettuce and spinach. Blend until smooth and creamy.

Salads Combos

1. Carrot,cucumber & Turnip

2. Cauliflower, lettuce broccoli, celery, carrot
3. Onion, carrot, beans, banana stem, bottle gourd and cabbage soup
4. Cauliflower broccoli ladies finger
5. Onion , tomato, beetroot , rich gourd , bottle gourd, palak, mint, coriander, curry
leaves soup
6. Carrots lettuce capsicum zucchini tomato mushroom salad
7. lettuce , red paprika , baby spinach , sunny lettuce, romaine lettuce, red onions ,
pumpkin and sunflower seeds , 2 spoons of boiled mixed sundal , (toppings salt
and pepper mixed with lil acv )
8. Carrot ,cabbage soup
9. Sprouts,ridge gourd,garlic green chilly,spice powders,lettuce and corainder
10. Carrots, iceberg lettuce, zucchini
11. shitake mushrooms, brocolli , spinach and carrots (topped with sesame) , bean
sprouts , beetroot , grated cauliflower and some seeds
12. salad bowl (lettuce , cabbage, carrot, baby spinach , sundal , seeds , onions
13. grated radish, carrot, mini tomato, cabbage, lettuce, sundal, seeds, cucumber

salads comibination is just to give an idea you can make your own choice of
veggies for salads