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Detox and Its Limitations
Detox diets are generally short-term dietary interventions designed to eliminate toxins from your body.
A typical detox diet involves a period of fasting, followed by a strict diet of fruit, vegetables, fruit juices, and water. Sometimes a detox also includes herbs, teas, supplements, and colon cleanse or enemas.
Human research on detox diets is lacking, and the handful of studies that exist are significantly flawed
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Most Common Ways to Detox
- Fasting for 1–3 days.
- Drinking fresh fruit and vegetable juices, smoothies, water, and tea.
- Drinking only specific liquids, such as salted water or lemon juice.
- Eliminating foods high in heavy metals, contaminants, and allergens.
- Taking supplements or herbs.
- Avoiding all allergenic foods, then slowly reintroducing them.
- Using laxatives, colon cleanses, or enemas.
- Exercising regularly.
- Completely eliminating alcohol, coffee, cigarettes, and refined sugar.
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The Lack Of Evidence For Detox Diets Success
Detox diets rarely identify the specific toxins they aim to remove. The mechanisms by which they work are also unclear.
There is little to no evidence that detox diets remove any toxins from your body. However, your body can clear itself of most toxins through the liver, feces, urine, and sweat.
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Some Benefits Of Detox Diets
- Several aspects of detox diets may aid your health. These include avoiding environmental toxins, exercising, eating nutritious food, drinking water, limiting stress, and relaxing.
- Some people report feeling more focused and energetic during and after detox diets. It may be due to eliminating processed foods, alcohol, and other unhealthy substances from your diet.
- You may also be getting vitamins and minerals that were lacking before.
- Some people might lose a lot of weight quickly due to loss of fluid and carb stores rater than fat.
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Safety and Side Effects Of Detox Diets
- Severe calorie restriction can result in fatigue, irritability, and bad breath.
- There is the risk of overdosing on supplements, laxatives, diuretics, and even water.
- At-risk populations include children, adolescents, older adults, those who are malnourished, pregnant or lactating women, and people who have blood sugar issues, such as diabetes or an eating disorder.
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