Easy 5-Day Detox to Balance Your Hormones and Lose Weight

This 5-day detox is simply a modified fast. As you know, I am a firm believer in modified fasting. The concept is based on the Fasting Mimicking Diet by Dr. Valter Longo. I created many meal plans and posts about it. If you want to learn more read Modified Fasting: How You Can Benefit From Fasting Without Starving. Here, I am going to provide you with a smoothie version of a modified fast to help you accomplish a healing 5-day detox to balance your hormones and lose weight.

5-Day Detox Guidelines

Before I get started with the smoothie detox recipes, let’s talk about what is unique about this 5-day detox. It follows a specific macronutrient ratio and calorie number all based on the research of Dr. Valter Longo for the Fasting Mimicking Diet. It goes as follows:

Day 1

  • Calories: 1090
  • Protein: 10% or 27 grams
  • Carbs: 34% or 93 grams
  • Fat: 56% or 68 grams

Days 2-5

  • Calories: 800
  • Protein: 9% or 18 grams
  • Carbs: 47% or 94 grams
  • Fat: 44% or 39 grams

Why These Numbers

Before we move on to the recipes, I want to explain why we are following the macronutrient ratio that I have outlined. It’s all about autophagy. This 5-day detox will allow your body to heal naturally, which will help you balance your hormones and lose weight. The way it does that is through the process of autophagy. Autophagy is how your body repairs itself by replacing damaged cells with new ones.


Many many studies provide evidence for the benefits of intermittent fasting. However, there is a bit of controversy about whether these benefits are due to intermittent fasting itself or the natural calorie restriction that often accompanies it. This overview about what we know on the topic of fasting diets mentions studies done on rodents that involved giving them 10-40 percent fewer calories than usual and that resulted in increased lifespan and reduced rates of several diseases, especially cancers. Intermittent fasting, on the other hand, does not in itself necessarily increase longevity.

In the worm C. elegans, a fasting diet increased lifespan by 40 percent. A study with fruit flies found that calorie restriction—but not intermittent fasting—was associated with living longer. 

Calorie Restriction and Fasting Diets: What Do We Know?

All that to say that the importance of calorie restriction for health, longevity, and healing cannot be overlooked. Dr. Valter Longo has spent decades studying the topic and that is how he came up with the 5-day 60% calorie restriction fast in the form of the Fasting Mimicking Diet.


The macronutrient ratio is also important because the MTOR (Mechanistic Target of Rapamycin) Pathway, which slows down autophagy when it is activated, senses the presence of carbs and protein. An abundance of carbs and protein decreases autophagy. In the context of this 5-day detox, you will not only undergo calorie restriction but reduced carb and protein consumption. As you can see in the outline, the number of carbs is still higher than say, if you were doing the ketogenic diet, but combined with severe calorie restriction, it is effective in inducing autophagy, which will help your body achieve a state of homeostasis.

5-Day Detox Meal Plan, Recipes, and Shopping List

Now, that we have the geeky stuff out of the way, let’s get to the meal plan and the recipes.

5-Day Detox Meal Plan

Did you know that coffee helps induce autophagy? If you are a coffee lover, you will love that you get your morning coffee for breakfast. If you don’t drink coffee, just have tea (as long as it doesn’t have additives like some herbal teas do). You can also have a glass of apple cider vinegar (ACV) or lemon water (1 Tbsp ACV or lemon juice).

Some of my smoothie recipes include the Power Shake. The Power Shake is a superfood powder that is made completely from whole foods dehydrated at low temperature. It has made a huge difference in my energy levels and I would never go without it. You can purchase it for this 5-day detox (and hopefully beyond) or simply modify the meal plan to use only the recipes that don’t include it.

Each day of this 5-day detox includes two smoothies. You are going to start the day with your coffee, tea, or ACV water and wait until around lunch to have your first one. My meal plan takes into account a morning coffee that contains about 1/4 of full-fat coconut milk (as far as the calorie number and macronutrient ratio goes).

Day 1

  • Coffee (95 calories)
  • Green Machine Smoothie (545 calories)
  • Blackberry Beet Smoothie (453 calories)

Day 2

  • Coffee (95 calories)
  • Blueberry Smoothie (338 calories)
  • Green Detox Smoothie (371 calories)

Day 3

  • Coffee (95 calories)
  • Creamy Mango Smoothie (341 calories)
  • Choco-Banana Smoothie (379 calories

Day 4

  • Coffee (95 calories)
  • Strawberry Green Smoothie (356 calories)
  • Anti-Inflammatory PIneapple Smoothie (342 calories)

Day 5

  • Coffee (95 calories)
  • Raspberry Kiwi Smoothie (356 calories)
  • Mango Carrot Smoothie (332 calories)

5-Day Detox Smoothie Recipes

Now, your smoothie recipes.

Green Machine Smoothie

  • 1 cup frozen mango pieces
  • 1 cup orange pieces
  • 2 cups spinach
  • 5 1/2 Tbsp Power Shake
  • 1 Tbsp hemp hearts
  • 1/2 cup full fat coconut milk
  • 1 cup water

Blend all the ingredients in a high power blender.

Carbs: 64 g Protein: 16 g Fat: 27 g

545 calories

Blackberry Beet Smoothie

  • 1 cup frozen blackberries
  • 1 small beet, peeled and chopped
  • 1 cup full fat coconut milk
  • 1 Tbsp raw cashews
  • 1 cup water

Blend all the ingredients in a high power blender.

Carbs: 32 g Protein: 9 g Fat: 35 g

453 calories

Blueberry Smoothie

  • 1/2 cup full fat coconut milk
  • 1/2 cup frozen blueberries
  • 1 banana
  • 2 cups spinach
  • 1 cup water

Blend all the ingredients in a high power blender.

Carbs: 44 g Protein: 5 g Fat: 18 g

338 calories

Green Detox Smoothie

  • 1/2 cup full-fat coconut milk
  • 1/2 cup frozen pineapple
  • 2 cups spinach
  • 5 1/2 Tbsp Power Shake
  • 1 tsp chia seeds
  • 1 cup water

Blend all the ingredients in a high power blender.

Carbs: 36 g Protein: 12 g Fat: 23 g

371 calories

Creamy Mango Smoothie

  • 1/2 cup coconut milk
  • 1/2 cup frozen mango
  • 1/2 cup cauliflower, chopped or riced
  • 2 Tbsp hemp hearts
  • 1 cup water

Blend all the ingredients in a high power blender.

Carbs: 20 g Protein: 10 g Fat: 26 g

341 calories

Choco-Banana Smoothie

  • 1/2 cup coconut milk
  • 1/2 a banana
  • 1 Tbsp cocoa nibs
  • 1 Tbsp almond butter
  • 1/2 cup water
  • some ice to get the smoothie texture

Blend all the ingredients in a high power blender.

Carbs: 25 g Protein: 7 g Fat: 30 g

379 calories

Strawberry Green Smoothie

  • 1/2 cup full-fat coconut milk
  • 1 cup frozen strawberries
  • 5 1/2 Tbsp Power Shake
  • 1 cup water

Blend all the ingredients in a high power blender.

Carbs: 34 g Protein: 11 g Fat: 21 g

356 calories

Anti-Inflammatory Pineapple Smoothie

  • 1/2 cup coconut milk
  • 1 cup frozen pineapple
  • 2 Tbsp almonds
  • 1 tsp fresh ginger root
  • 1 cup water

Blend all the ingredients in a high power blender.

Carbs: 30 g Protein: 7 g Fat: 25 g

342 calories

Raspberry Kiwi Smoothie

  • 1/4 cup full-fat coconut milk
  • 1/3 cup frozen raspberries
  • 1 medium kiwi, peeled
  • 5 1/2 Tbsp Power Shake
  • 1/2-1 cup water

Blend all the ingredients in a high power blender.

Carbs: 50 g Protein: 12 g Fat: 14 g

356 calories

Mango Carrot Smoothie

  • 1/2 cup full fat coconut milk
  • 1/2 cup frozen mango
  • 2 medium carrots
  • 2 Tbsp raw cashews
  • 1 cup water

Blend all the ingredients in a high power blender.

Carbs: 31 g Protein: 6 g Fat: 22 g

332 calories

5-Day Detox Shopping List

Use this grocery shopping for your smoothie detox:

  • frozen blackberries
  • frozen blueberries
  • frozen raspberries
  • frozen mango
  • frozen strawberries
  • frozen pineapple
  • spinach
  • beets
  • fresh ginger root
  • carrots
  • raw cashews
  • hemp hearts
  • almonds
  • Chia seeds
  • full-fat coconut milk (you will need about one cup a day)
  • kiwis
  • oranges
  • bananas
  • cauliflower
  • cocoa nibs
  • almond butter
  • Power Shake

5-Day Detox Tips for Success

This 5-Day Detox is the most effective Spring cleanse you could ever do. Why? Because it includes all the elements from the Fasting Mimicking Diet in the smoothie cleanse style. Smoothie are quick and easy to make, you have no excuse!

However, you may find that you get hungry during your smoothie cleanse. Why? Because you are consuming only around 40% your regular calorie intake. It’s natural to feel hungry when we restrict calories to that extent! Keep heart, it’s all part of the plan and it will give your body maximum autophagy benefits. You will balance your hormones and kickstart your weight loss journey.

Here are some tips to help you throughout the 5-day detox:

  1. Enjoy your coffee with coconut milk each morning for breakfast.
  2. Drink plenty of water between meals and drink herbal teas if you wish.
  3. Wait as long as possible before drinking your first smoothie of the day.
  4. Drink the second smoothie close to the time when you normally tend to snack and crave foods (many of you will find that happens later in the evening).

Also, check out my 30-Day Intermittent Fasting Transformation to take full advantage of the benefits of this smoothie cleanse. The 30-Day Transformation will give you added guidance and motivation you can benefits from during the detox and take you on an intermittent fasting weight loss journey. It provides everything you need to know to lose weight using intermittent fasting.

Smoothie Cleanse Video

Various kind of smoothies or juices in bottles, healthy diet food concept, view from above, space for a text