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Do Detox Diets and Cleanses Really Work?

https://www.healthline.com/nutrition/detox-diets-101

healthline.com

Do Detox Diets and Cleanses Really Work?
Detoxification (detox) diets are more popular than ever. These diets claim to clean your blood and eliminate harmful toxins from your body. However, it is not entirely clear how they do this, what specific compounds they're supposed to eliminate, and if they even work. This is a detailed review of detox diets and their health effects.

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Detox and Its Limitations

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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SIMILAR ARTICLES & IDEAS:

The word "detox" is used in 2 different ways

The word "detox" is used in 2 different ways
  • Medical detoxification programs that help people with serious alcohol or drug problems to get clean.
  • Home detox diet marketed to us with promises to rid our bodies of “toxins...

Our body has its own detoxing mechanism

Your body is constantly detoxing itself without special teas, juices or diets. You can help it to do its job by eating a healthy diet, drinking water, taking regular exercise and getting the sleep you need. 

Use detox as a metaphor...

... for changing old habits. Perhaps you should think of a detox as a new start, a metaphor for shedding old habits, rather than something that flushes impurities from your gut and your organs. 

Your body doesn't need outside help to detox

Your body doesn't need outside help to detox

Your body is capable of handling toxin removal on its own.

It's true that things like a regular habit of drinking too much can eventually hurt your body's ability t...

Detoxing is not an easy fix

After a whole year of binging on unhealthy and processed foods, the post-New Year's detox can feel right. People love a shortcut. The problem is that shortcuts just not sustainable.

True health is about making long-lasting changes that you can stick to, and that's the opposite of what a detox really is.

Slashing certain macronutrients

Carbs, protein, and fat are the trifecta of perfection for keeping your body healthy.

  • Carbs offer both physical and mental fuel
  • Protein helps keep you full and is the building block of muscle
  • Fat is satiating and often has skin-improving antioxidants.

When you eliminate these important nutrients, you may see slowed metabolism from drastically decreasing calories, dry skin, decreased energy, and crankiness.

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Detox is a myth

Detox is a myth

Detoxing – the idea that you can flush your system of impurities and leave your organs clean and ready to go – is a scam. It’s a pseudo-medical concept designed to sell you things....

Supposed "toxins"

“Toxins” refer to poisonous substances that you ingest or inhale.

But it’s not clear exactly what these toxins are. If they were named they could be measured before and after treatment to test effectiveness.

“The ultimate lifestyle ‘detox’ is not smoking, exercising and enjoying a healthy balanced diet like the Mediterranean diet.”

“The ultimate lifestyle ‘detox’ is not smoking, exercising and enjoying a healthy balanced diet like the Mediterranean diet.”