Expert-Recommended 3-Day Detox Plan Offers Simple Reset After New Year Celebrations

New Delhi | Jan 01, 2026 After late nights, rich food and festive indulgence during New Year celebrations, many people are left feeling bloated, tired and out of sync. Health experts say this is a common post-party effect and does not require extreme dieting or starvation. Instead, a short and sensible detox plan can help the body recover and regain balance. Consultant nutritionist Rupali Datta recommends a simple three-day detox focused on hydration, light foods and easy digestion to help people feel refreshed and energised after New Year’s Eve. According to Datta, a detox should never feel like punishment. She explains that the goal is to simplify meals, hydrate well and allow the digestive system some rest after days of overeating, alcohol consumption and irregular eating schedules. The expert-approved plan is designed for those who want to reset their system gently without following strict juice cleanses or skipping meals altogether. Several signs often indicate the need for a detox after festive indulgence. These include constant bloating or discomfort after meals, unusual fatigue despite proper sleep, frequent acidity or indigestion, strong sugar cravings and puffiness or water retention caused by salty and heavy foods. These symptoms are signals from the body asking for a pause and a return to routine. The three-day plan begins with easing the digestive system back into balance. On the first day, the focus is on hydration and light nourishment. The day starts with fennel or saunf water, known to help reduce bloating and support digestion. Breakfast can include a light fruit smoothie made with banana, papaya or berries blended with water or thin buttermilk. Lunch should consist of fresh fruits in moderate portions, while dinner should include light protein such as boiled eggs, paneer, tofu or moong dal. Throughout the day, plain water should be sipped regularly. Heavy, fried foods, red meat, packaged snacks and strong spices are best avoided. The second day shifts attention towards vegetables and deeper hydration. Datta explains that vegetables are rich in fibre, antioxidants and minerals that support gut health and help the body flush out toxins naturally. The day can begin with a green smoothie prepared using ingredients like spinach, cucumber, apple or pear blended with water. Meals should include steamed, sautéed or lightly cooked vegetables, vegetable soups or mild salads. Cooking should involve minimal oil and gentle seasoning. Hydration remains essential, with detox water playing a supportive role. Fennel water in the morning and ginger-infused water by evening can aid digestion, but regular water intake should remain the priority. On the third day, the body is slowly guided back towards regular eating habits while retaining the benefits of detoxing. Vegetables continue to form the base of meals, with light protein added to support energy levels and muscle repair. Breakfast can be a simple fruit or vegetable smoothie. Lunch should include vegetable-based meals with minimal spices, while dinner can consist of easily digestible protein such as grilled fish, paneer, tofu, curd or lentils. Heavy gravies, red meat and very fibre-rich meals at night should still be avoided. The day can end with ginger water and steady hydration. Hydration, Datta stresses, is the most important part of any detox. While coconut water and herbal drinks can help, plain water remains irreplaceable. It supports kidney function, flushes out toxins and helps reverse dehydration caused by alcohol and salty foods. Drinking water consistently through the day is more effective than consuming large quantities at once. For best results, certain foods should be avoided during the three-day detox. These include red meat, fried and spicy foods, ultra-processed snacks, excess sugar, desserts, alcohol and sugary beverages. Along with dietary changes, lifestyle habits also play a role. Light physical activity such as walking or yoga supports digestion, while adequate sleep helps natural repair. Managing stress, limiting caffeine and reducing screen time can further improve overall well-being. Experts say that keeping meals simple allows the body to recover naturally. With mindful eating and hydration, this short detox plan can help people start the New Year feeling lighter, healthier and ready to return to normal routines. Expert-Recommended 3-Day Detox Plan Offers Simple Reset After New Year Celebrations New Year parties are fun, but the after-effects are not. Late nights, rich food, alcohol and irregular meals often leave the body feeling bloated, tired and low on energy. According to consultant nutritionist Rupali Datta, the solution is not starving or extreme cleanses, but a short and sensible detox that helps the body recover naturally. This expert-approved 3-day detox plan focuses on hydration, simple meals and easy digestion. Common signs that your body needs a reset include constant bloating, acidity, unusual fatigue, sugar cravings and puffiness caused by salty or heavy foods. A short detox gives your system the break it needs to regain balance. Day one is all about calming the digestive system. Start the morning with fennel (saunf) water to reduce bloating. Breakfast can be a light fruit smoothie made with banana, papaya or berries. Lunch should include fresh fruits in moderate portions, while dinner can have light protein like boiled eggs, paneer, tofu or moong dal. Drink plain water throughout the day and avoid fried food, red meat and packaged snacks. On day two, vegetables and hydration take centre stage. Begin with a green smoothie using spinach, cucumber, apple or pear. Meals should include steamed or lightly cooked vegetables, soups or mild salads with minimal oil and spices. Keep sipping water and include detox water, such as fennel water in the morning and ginger water by evening. Day three helps ease back into regular eating. Continue vegetables and add light protein for energy. Smoothies work well for breakfast, vegetable meals for lunch, and paneer, curd, lentils or grilled fish for dinner. Hydration remains key. Along with diet, light activity, good sleep and low stress help make the detox more effective. Simple steps, steady habits and plenty of water can help you start the New Year feeling fresh and back on track.