3-Day “Fat-Melting” Body Cleanse for Beginners

Cleansing doesn't have to be intimidating! These recipes and workout tips prove it.

Reset Your Body with this 14-day clean eating meal plan

The prospect of taking on a cleanse can be incredibly intimidating. What can you even eat? How much should you eat? Put the questions aside with our 3-day body cleanse for beginners.

Cleanse Guidelines

Maintaining your weight relies on consistently making healthy choices.

A cleanse is a great way to hit the reset button on your health and kickstart your fat loss goals. For someone new to cleanses, there are various things you should know that will help you see results quickly.

The first thing to remember is to stay off the scale. The scale won’t reflect what’s happening inside your body — from cleansing your organs to losing unwanted fat. Seeing a number you don’t like when you’re working hard can lead you to give up on your commitment, so instead of expecting weight loss each day, just focus on how you feel.

Secondly, you should know that to lose fat, you need to eat fat. Stick to “the good fats” or healthy fats, which are the polyunsaturated ones from fish, avocados, and nuts, and the monounsaturated kind,  from peanut butter, olive oil, egg yolks, and fish oil.

You should also keep your carbs in check when cleansing, especially sugar and starches. Choose carbs from sources like quinoa, oatmeal, and vegetables.

Increasing your protein will boost your metabolism, which aids in fat-burning. The body burns more calories on protein than on fats or carbs. In fact, in one study, participants who underwent a low-calorie, high-protein diet experienced more muscle gain and fat loss than participants who underwent a low-calorie low-protein diet. In general, eating a high-protein diet along with strength-building workouts most likely leads to long-term success.

Including healthy snacks, drinking lots of water, and adding HIIT workouts are also great ways to melt that fat fast. For a simple guide for what to consume for breakfast, lunch, and dinner, with snack and workout options, check out our 3-day cleanse for beginners.

Day 1

cinnamon apple smoothie

For breakfast: Cinnamon Apple Smoothie

This super detoxifying smoothie features fiber-rich apple. Apples are also high in pectin, which inhibits your cells’ ability to absorb fat.

Meanwhile, cinnamon has the unique ability to imitate the activity of insulin in the body. This is noteworthy for fat loss because increased blood sugars can lead to excess fat being stored.

For lunch: Creamy Fennel Salad with Orange Wedges and Fresh Mint

Fennel is known for its metabolism-boosting powers, while mint is great for stimulating digestive enzymes that absorb nutrients from food and consume fat, turning it into usable energy.

Ginger, well-known for its fat-burning abilities, promotes digestion and stimulates metabolism.

detoxifying slow cooker moroccan stew

For dinner: Detoxifying Slow Cooker Moroccan Stew

You might be cleansing, but you don’t have to go hungry! Make your stew and eat it too with this spicy detox recipe. Turmeric stands out because it features various spices, including cumin, curry powder, cinnamon, and paprika.

Research has found that turmeric’s constituent, curcumin, prevents fat accumulation in the body.

For a snack: 1/2 cup raw vegetables (celery, cucumbers, broccoli, carrots, radishes, or bell peppers) + 1/4 cup Avocado Hummus

For a workout: Fat Burning Muscle Building Workout

Working up a sweat by challenging your muscles is a great way to melt fat and eliminate toxins from your body.

Day 2

14-Day New You Detox Challenge

For breakfast: Blueberry Chia Seed Pudding

Wake up and feel the power superfoods can have on your body. Blueberries, for instance, are one important fruit to take advantage of, especially if you’re cleansing.

In one study, researchers found that after 90 days, rats fed blueberry-enriched powder, measured as 2 percent of their diet, had less abdominal fat, lower triglycerides, lower cholesterol, and improved fasting glucose and insulin sensitivity.

For lunch: Avocado and Grapefruit Salad

Creamy avocado and tangy grapefruit combine to create one detoxifying salad perfect for a 3-day body cleanse for beginners.

Grapefruit is rich in naringenin, which is an antioxidant that research has found to aid your body in using insulin more efficiently, ensuring blood sugar levels stay in check, and improving calorie burn.

And avocado is pretty important for melting the fat away too. Researchers have found that topping your salad with saturated, monounsaturated, and polyunsaturated fat-based dressings (including ones with avocado), is associated with improved weight and fat loss.

roasted vegetable quinoa buddha bowl

For dinner: Roasted Vegetable Quinoa Buddha Bowl

This Buddha bowl is a nutritional powerhouse. Whole grains, like quinoa, when consumed in small doses, can prevent the body from storing fat. Research suggests that one of the compounds found in quinoa, called, 20-hydroxyecdysone, allows you to absorb less fat. Paired with fiber-rich spinach and healthy fat-packed avocado, this bowl will fill you up and keep you feeling nourished.

For a snack: Banana with 12 walnut halves or raw almonds

For a workout: 5-Minute Fat Burning Home Workout

A few minutes of exercise is all it takes to boost your metabolism and increase fat loss!

Day 3

For breakfast: Wake Me Up, Keep Me Going Smoothie

This is the perfect on-the-go breakfast meal that offers a healthy dose of green tea.

Green tea is rich in epigallocatechin, which, according to research, stimulates the nervous system without causing your heart rate to elevate. This is just one reason it’s a great alternative to your beloved cup of coffee.

But while you’re getting energized, you’re also optimizing fat oxidation due to green tea’s thermogenic properties.

For lunch: Hummus and Vegetable Collard Greens Wrap

When a big sandwich is calling your name, try this super cleansing wrap instead. It will keep your cravings for unhealthy options at bay while on the 3-day body cleanse for beginners. It has creaminess, crunchiness, and the essence of a carb-based wrap without guilt.

Beans like the chickpeas found in hummus are rich in fiber and protein, as well as a fat-fighting starch called resistant starch. This means your hunger will be satisfied with far fewer calories than a typical sandwich.

weight watchers weight loss challenge

For dinner: Skinny Salmon, Kale, & Cashew Bowl

Fatty fish like salmon are known to trigger fullness and fire up fat burning. And since salmon is naturally fatty, you don’t have to lather on the oil for extra flavor, making for even fewer calories in your dinner bowl.

Adding protein-rich foods like salmon to your cleanse is a great way to preserve muscle mass while melting fat.

For a snack: Cleanse & Detox Smoothie

Make this detox drink with lemons, kale, and apple for a refreshing and light snack. This recipe is a great addition to another Three Day Cleanse & Detox if you want to keep going for three more days, or you can just drink it once a week to flush out the toxins. No matter how you like to use it, the all-natural, vegan ingredients are filled with vitamins and minerals that help to keep your body well-nourished and hydrated.

For a workout: 10-Minute “Furious Fat Burner” Home Workout

Get your blood pumping with this awesome 10-minute workout routine!

What’s Next?

7-Day Meal Plan to Lose Body Fat

There you have it! Fresh, simple ingredients that make up satisfying meals, quick and easy snack ideas to keep unhealthy treats at bay, and super-efficient workouts provide the perfect combination for a 3-day body cleanse for beginners. But to keep the progress going, you’ll need a plan! We have plenty of healthy eating and workout plans to choose from!

This cleanse got you started, but now it’s time to make these new habits a lifestyle!

Healthy Eating

black bean soup

Fitness Plans

This jump rope challenge will burn calories and provide you with a number of other health benefits.

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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