Detox diets are often seen as a way to cleanse the body after the excess food and drink that comes with the holidays. These diets promise quick results and may appeal to people especially around the new year, when there is a renewed focus on health and lifestyle habits.
There are a few different types of detox diets: fasting, drinking juices, eating only certain foods, using commercial detox diet supplements, or ‘cleansing’ the colon with enemas or laxatives.
Most of these diets have a few things in common: They are short-term and aimed at removing toxins from the body. Typically, these diets involve a period of fasting followed by several days of a highly restrictive diet.
As a registered dietitian, I have seen clients attempt detox diets and experience a number of negative side effects, including developing a negative relationship with food.
The body is well equipped to eliminate unwanted substances on its own, without the expensive and potentially harmful supplements sold by the nutrition industry.
Research shows that there is little evidence to support the use of detox diets and they are not necessary anyway. The body is well equipped to eliminate unwanted substances on its own, without the expensive and potentially harmful supplements sold by the nutrition industry.
about toxins
Internal toxins are natural byproducts created by the body during metabolism, such as lactic acid, urea and waste from gut microbes.
External toxic exposures enter the body through food, drink, breathing, or skin penetration. These can come in the form of air pollutants, food or water contaminated with chemicals or heavy metals, household products such as laundry detergent, and even beauty products such as facial cleansers, body washes, and makeup.
The body’s built-in detoxification system includes the liver and kidneys, with the help of the lungs, lymphatic system, digestive system, and skin. In essence, the liver breaks down harmful substances, which are then filtered through the kidneys. The digestive system also expels them through bowel movements.
But our bodies don’t always work optimally. This is why proper diet and improved lifestyle behaviors, such as increased exercise and sleep, can have a significant and positive effect on the body’s detoxification system.
Proper diet and improved lifestyle behaviors, such as increased exercise and sleep, can have a significant and positive effect on the body’s detoxification system.
Having a diverse microbiome and abundance of healthy gut bacteria also helps rid the body of harmful substances. Fermented foods such as kefir, sauerkraut, and cultured dairy products may benefit gut health. These foods contain probiotics, which are beneficial bacteria that live in the intestines.
Another category, called prebiotic foods, are also beneficial for gut health. They provide nutrition and energy for healthy probiotics in the gut and are high in fiber. Some of them are: Whole grains and fruits and vegetables.
Through flashy and pervasive advertising, detox diets perpetuate a quick-fix mindset about weight and body image rather than promoting lifestyle changes that are sustainable.
dangers of detox
Although proponents claim that detox diets and juice cleanses lead to weight loss, improved liver function and better overall health, research shows they have no effect. In addition, they can cause side effects such as headache, fatigue, weakness, fainting, and irritability. However, studies show that there is some evidence that certain foods and spices, such as coriander, may enhance the body’s natural detoxification pathways.
According to the Academy of Nutrition and Dietetics, other foods that may boost your body’s own detoxification system include vegetables such as broccoli and Brussels sprouts, berries, artichokes, garlic, onions, leeks and green tea. Eating adequate amounts of lean protein may also benefit the body’s natural system by maintaining adequate levels of glutathione, the body’s master detoxification enzyme or activator.
Glutathione is an enzyme produced by the liver that is involved in many processes within the body, including building and repairing tissue, aiding in the natural detoxification process, and enhancing immune system function.
Other foods that may boost the body’s own detoxification system include cruciferous vegetables such as broccoli and Brussels sprouts, berries, artichokes, garlic, onions, and more.
A handful of clinical studies have shown an increase in liver detoxification with a commercial detox diet or supplements, but these studies have flawed methods, small sample sizes, and are often conducted in animals.
Furthermore, supplements are not regulated by the US Food and Drug Administration like food and drugs are. They can be placed on the shelf without a full evaluation of ingredients or proven efficacy, except when the supplement has been tested by a third party.
Some diets and detox programs can have serious side effects, especially those that involve laxatives or enemas, or those that restrict the intake of solid food. These approaches can lead to dehydration, nutrient deficiencies and electrolyte imbalances.
Additionally, diets that severely restrict certain foods or food groups usually do not lead to permanent weight loss.
Instead, these types of diets often put the body in a ‘starvation state’. This means that instead of burning calories, your body hangs onto them to use for energy.
Doing this repeatedly over long periods of time can lead to a chronic decline in metabolism, which means the number of calories you burn at rest may decrease over time. This can make it harder to lose weight and balance your blood sugar. This can make people more susceptible to chronic metabolic conditions such as heart disease and diabetes.
healthy lifestyle
Focusing on sustainable lifestyle changes can make a world of difference, and unlike a detox diet, it actually works.
First of all take a balanced diet. Try to eat mostly whole grains, lean protein options, colorful fruits and vegetables, low-fat dairy, nuts and seeds. This way, you get a variety of nutrients, antioxidants and a good amount of fiber.
Second, hydrate. The recommended daily intake of water by the Academy of Nutrition and Dietetics is four and a half 16-ounce bottles of water for women and six and a half for men.
Finally, move your body in a way that pleases you. The more you enjoy being active, the more likely it is to become a routine. Try to get at least 150 minutes, or 2.5 hours, of moderate-intensity physical activity each week.
Focusing on these types of long-term sustainable healthy habits is key to weight loss, health and overall well-being.
