Esprit Meraki 2-day Eating and Exercising Program

Please consult a healthcare professional before making significant dietary changes, especially if you have any underlying health conditions. Detox diets are often restrictive and lack essential nutrients, so it’s important to consult with a healthcare professional before embarking on any detox program.

Please note that this is a strenuous detox and should not be continued for longer than 48 hours.

What is a 2-Day Detox?

A 2-day detox is a brief dietary regimen designed to help the body eliminate toxins and waste products, boost energy levels, and improve overall well-being. A 2-day detox typically incorporates the following principles:

  1. Limited Duration: A 2-day detox is short and focused, making it easier to commit to. It’s not a long-term dietary change but a brief reset.
  2. Hydration: It encourages increased water intake, which helps flush out toxins from the body and supports various bodily functions.
  3. Whole Foods: A detox often emphasizes whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains, while reducing or eliminating processed foods, sugar, and artificial additives.
  4. Reduced Calories: Many detox plans reduce calorie intake, which may promote weight loss, but the primary goal is to give the digestive system a break and promote detoxification.
  5. Nutrient-Dense Foods: The plan typically includes foods rich in vitamins, minerals, and antioxidants that support the body’s natural detoxification processes.
  6. Intermittent Fasting: Some detox plans are based on intermittent fasting principles to allow the digestive system to rest and promote autophagy (the body’s process of cleaning out damaged cells and regenerating new ones).
  7. Elimination of Allergens and Irritants: Common allergens, such as gluten or dairy, are often eliminated from the diet during a detox.
  8. Detoxifying Foods: Certain foods or beverages with purported detoxifying properties, such as lemon water, green tea, or detox smoothies, are often included.

The effectiveness of detox diets varies and is still a topic of debate among health professionals, so why go on a 2-day detox?

People choose to go on a detox for a variety of reasons:

  1. To eliminate toxins: Detox programs are often designed to help the body eliminate accumulated toxins and waste products.
  2. To improve overall well-being: Many people report feeling more energetic, alert, and healthier during and after a detox. This can be due to the elimination of toxins and/or because of the increased consumption of whole, nutrient-dense foods.
  3. For weight loss: Short-term detox diets can lead to temporary weight loss, primarily due to calorie restriction and water loss. It’s important to maintain realistic expectations, as long-term weight loss requires sustainable lifestyle changes.
  4. For a digestive reset: A detox may provide a break for the digestive system, allowing it to rest and recover. This can help with issues like bloating, indigestion, and irregular bowel movements.
  5. To improve skin health: Some people find that detox diets improve the appearance of their skin by reducing acne, redness, and other skin issues.
  6. For mental clarity: Reduced intake of processed foods and sugar can stabilize blood sugar levels, potentially leading to improved cognitive function.
  7. To kickstart healthier habits: A detox can serve as a starting point for a long-term commitment to a healthier lifestyle. It can encourage individuals to make better food choices, exercise regularly, and manage stress.
  8. To identify food sensitivities: Eliminating certain foods during a detox can help individuals identify potential food sensitivities or allergies, allowing for more targeted dietary adjustments.

It’s important to note that the effectiveness and safety of detox diets can vary, and not all detox programs are evidence-based. While short-term detox plans may offer short-term benefits, long-term health improvements typically require sustainable changes to one’s daily habits and diet. While a 2-day detox can provide a short-term boost in energy and a sense of well-being, it may not lead to long-lasting health improvements or significant weight loss.

Example of a 2-day Eating and Exercise Detox with a 6-hour Eating Window from 12:00 PM – 6:00 PM

Early Morning:

  • 7:00 AM: Start your day with two large glasses of water. You can also have black tea or coffee without sugar or artificial sweeteners. Do 10-15 min of deep breathing exercises or a breathing meditation to promote oxygenate your brain and mental clarity.


  • 10:00 AM: Go for a lively walk outdoors. A brisk 30-45 minute walk in the fresh air can help improve circulation.


  • 12:00 PM: Begin your 6-hour eating window with a green detox smoothie – blend spinach, kale, cucumber, celery, lemon juice, a small piece of ginger, and a cup of water. You can add a dash of cayenne pepper for extra detoxification, followed by a detoxifying fruit salad. Include a variety of berries, watermelon, and kiwi. The detox smoothie is optional.
  • 2:00 PM: Have a small, well-balanced meal with lean protein (chicken, fish, or legumes) and steamed vegetables (ex. broccoli, asparagus, or Brussels sprouts).


  • 2:00 PM: Practice progressive muscle relaxation or a guided relaxation meditation to help reduce stress.
  • 4:00 PM: Enjoy a healthy snack like a handful of mixed nuts (ex. almonds, walnuts, or cashews).


  • 5:00 PM: For dinner, have a large salad, including mixed greens, cherry tomatoes, cucumber, and a light vinaigrette dressing. Wrap up your eating window by 6:00 pm with a hearty, detoxifying vegetable soup. Include ingredients like spinach, kale, carrots, broccoli, and any other non-starchy vegetables you like. Season with herbs and spices, but avoid using salt.
  • 6:00 PM: Begin your fast. For the next 18 hours, stick to water, herbal teas, and black coffee (without added sugar/sweeteners or milk/cream).
  • 9:00 PM: Wind down with a cup of herbal tea (chamomile or peppermint) to aid digestion and relaxation. End your day with gentle stretching exercises. Focus on deep breathing and gentle movements to relax your body and promote flexibility.

During these 2 days, it’s important to stay well-hydrated with water and herbal teas and to listen to your body. Aim for at least 2 litres of water daily. You may adjust the plan according to your preferences and dietary restrictions. The 2-day detox works by giving your body a break from ultra-processed foods and other unhealthy substances and by allowing your body to get rid of toxins more efficiently. It is not about starving yourself or depriving your body of essential nutrients.

After the detox, focus on eating a balanced and healthy diet, and consult with a healthcare professional if you have any health concerns.