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Do Detox Diets and Cleanses Really Work?
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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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
Most Common Ways to Detox
Most detox diets involve at least one of the following:
- 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.
Which Toxins Are Eliminated
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.
Effectiveness Of Detox Diets
- 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.
- Many people report feeling very unwell during the detox period.
Potential Benefits
Several aspects of detox diets may aid your health. These include avoiding environmental toxins, exercising, eating nutritious food, drinking water, limiting stress, and relaxing.
Safety and Side Effects
- Severe Calorie Restriction can result in fatigue, irritability, and bad breath.
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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Intermittent Fasting (IF)
The dietary practice of restricting your food consumption to a specific window of time. It is used as a supplement to your diet.
In this fasting state, our bodies can break down extra fat...
Approaches to intermittent fasting
- Skipped meals - when you skip over a meal to induce extra time of fasting.
- Eating windows - this condenses your entire macronutrient intake between a 4 and 7-hour window. The rest of the time you are in a fasting state.
- 24-48 hour cleanse - where you go into extended fasting periods and do not eat for 1-2 days.
Autophagy definition and benefits
The process by which the cell devours itself.
- Non-essential parts like damaged proteins are recycled and invading microorganisms and toxic compounds are removed.
- Autophagy plays an important role in stopping the aging process, reversing disease, and preventing cancer, but it doesn’t happen all the time.
- Autophagic processes can be initiated by fasting, protein restriction and carbohydrate restriction.
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Questions to ask before trying biohacking
- Is it scientifically sound?
- Is it logically sound? (i.e. is there a sound explanation behind the tactic?)
- Is the estimated cost (risk, money, time/energy) ...
Sleep Hygiene
Objective: Get plenty of restorative deep and REM sleep on a regular basis.
Key tactics:
- Measure the stages of your sleep
- Block blue light 3-4 hours before sleep
- Have your bedroom dark and humid
- Wake at exactly the same time each morning
- Evaluate things that seem to help or disrupt sleep.
Optimal nutrition
Objectives: Minimize insulin levels, maximize glucose disposal, optimize various growth factors towards things we want (e.g. muscle) and away from what we don’t want (e.g. cancer).
Key tactics:
- Do not eat sugar in any form. Sugar is poison
- Do not eat processed foods. Eat natural food instead
- Do not eat cheap industrially-farmed animal products
- Eat mostly plants
- Eat organic when possible, especially when discussing animal products
- Try keto diet.
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Your body doesn't need outside help to detox
Your body is capable of handling toxin removal all on its own.
While it's true that things like a regular habit of drinking too much can eve...
Detoxing is not an easy fix
After end-of-year binges on unhealthy and often processed foods, the post-New Year's detox can feel right. People love a quick fix. The issue is that they're just not sustainable.
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 prettifying (it often has skin-improving antioxidants).
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