Detox diets are often touted 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 particularly appeal to people around the New Year, when the focus is once again on health and lifestyle.
There are a few different types of detox dietssuch as fasting, juicing, eating only certain foods, using commercial detox food supplements, or “cleansing” the colon with enemas or laxatives.
Most of these diets have a few things in common: They are short-term and aim to eliminate supposedly toxic substances from the body. Typically, these diets include a period of fasting followed by extremely restrictive dieting for several days.
As a dietitianI have seen clients attempt detox diets and experience a host of negative side effects, including developing a negative relationship with food.
Research shows there is little evidence support the use of detox diets and that they are not needed anyway. The body is well equipped to eliminate unwanted substances on its own, without expensive and potentially harmful supplements sold by the nutrition and wellness industry.
About toxins
What are toxins – and how do they enter the body in the first place?
Internal toxins include natural by-products created by the body during metabolism, such as lactic acid, urea, and waste products from gut microbes.
External toxic exposures enter the body by eating, drinking, breathing or entering through the skin. These can take the form of airborne pollutants, food or water contaminated with chemicals or heavy metals, household products such as laundry detergents, 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 assistance from the lungs, lymphatic system, digestive tract, and skin. In short, the liver breaks down harmful substances, which are then filtered out by the kidneys. The digestive tract also expels them through the stool.
But our body does not always function optimally. That’s why proper diet and improved lifestyle habits, such as increased physical activity and sleep, can have a significant – and positive – impact on the body’s detoxification system.
Have a diverse microbiome and a abundance of healthy gut bacteria also helps to rid the body of harmful substances. Fermented foods such as kefir, sauerkraut, and cultured dairy products may benefit gut health. These foods contain probioticswhich are the beneficial bacteria that live in your gut.
Another category, called prebiotic foods, are also beneficial for intestinal health. They provide nutrition and energy for healthy gut probiotics and are high in fiber. Examples of prebiotic foods are whole grains and fruits and vegetables, especially bananas, green vegetables, onions and garlic.
The potential harms of detox diets
Thanks to brilliant and ubiquitous advertising, detox diets live on a quick mindset about weight and body image rather than promoting lasting lifestyle changes for a lifetime.
Although proponents claim that detox diets and juice cleanse lead to weight loss, improved liver function and better overall health, research shows they have little or no effect. Moreover, they can lead to side effects, including headaches, fatigue, weakness, fainting and irritability. However, studies show that there is evidence that certain foods and spices, such as cilantro, can enhance the body’s natural detoxification pathways.
According to the Academy of Nutrition and Dietetics, other foods that may boost the body’s detoxification system include cruciferous vegetables like broccoli and Brussels sprouts, berries, artichokes, garlic, onions, leeks and green tea. Eating adequate amounts of lean protein can also benefit the body’s natural system by maintain adequate levels of glutathione, the body’s main detoxification enzyme, or catalyst. Glutathione is an enzyme produced by the liver that is involved in many processes in the body, including building and repairing tissue, assisting in the natural detoxification process, and improving immune system function.
A handful of clinical studies have shown increased liver detoxification with a commercial detox diet or supplements, but these studies have flawed methodologies and small sample sizes and are often performed on animals. Additionally, supplements are not regulated by the United States Food and Drug Administration as are food and drugs. They can be put on the shelf without full ingredient reviews or proven effectiveness, except in rare cases where supplements are third-party tested.
In fact, some commercial supplements have raised so many health and safety concerns that the FDA and Federal Trade Commission have taken legal action against the companies that make them withdraw their products from the market.
Some detox diets and programs can have serious side effects, especially those that include laxatives or enemas, or those that limit solid food intake. These approaches can lead to dehydration, nutrient deficiencies and electrolyte imbalances.
Additionally, diets that severely restrict certain foods or food groups generally do not lead to lasting weight loss.
Instead, these types of diets often put the body in “starvation mode.” This means that instead of burning calories, your body retains them to use as energy.
Doing this repeatedly over a long period of time can lead to a chronic decrease in metabolism, which means the number of calories you burn at rest can slowly decrease over time. This can make weight loss and blood sugar control more difficult. It can also make people more susceptible to chronic metabolic diseases such as cardiovascular disease and diabetes.
A healthy lifestyle, without a detox diet
Focusing on lasting lifestyle changes can make a huge difference – and unlike a detox diet, it actually works.
Number one, eat a balanced diet. Try to eat mostly whole grains, lean protein choices, fruits and vegetables of all colors, low fat dairy products, nuts and seeds. This way you get a variety of nutrients, antioxidants and a good amount of fiber.
Number two, hydrate. For women, the daily water intake recommended by the Academy of Nutrition and Dietetics is 11½ cups; for men, it’s 15½ cups. However, you get about 20% of that total from food, which leaves nine cups for women and 13 cups for men as your recommended daily intake of water. This is comparable to 4½ 16-ounce bottles of water for women and 6½ 16-ounce bottles of water for men.
Finally, move your body in a way that pleases you. The more you enjoy being active, the more likely it will become a routine. Aim for at least 150 minutes or 2h30 of moderate-intensity physical activity each week.
Focusing on these types of healthy, long-term sustainable habits is key to weight loss and overall health and well-being.
