The Christmas and New Year holiday season is now over and some of us have a few extra pounds to show for it. Also it’s a New Year and some people have vowed that this is the year they shed all the extra weight, so they start to look at different diets to try.
One of the more popular methods purported to kick start weight loss is the “Detox” a.k.a detoxification diets. These are usually short-term dietary interventions which claim to clean your blood and eliminate harmful toxins from your body while also helping you lose weight.
However, it is not entirely clear how they do this, what specific compounds they’re supposed to eliminate, and if they even work. These diets also claim to help with various health problems, including obesity, digestive issues, autoimmune diseases, inflammation, allergies, bloating, and chronic fatigue.
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 cleanses or enemas.
Most detox diets vary in intensity and duration and 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.
- Taking supplements or herbs.
- Avoiding all allergenic foods, then slowly reintroducing them.
- Using laxatives, colon cleanses, or enemas.
- Completely eliminating alcohol, coffee, cigarettes, and refined sugar.
Detox diets hardly identify the specific toxins they aim to remove or the mechanism by which they intend to eliminate said toxins.
In fact, there is little to no evidence that detox diets remove any toxins from your body.
The good news is that your body is capable of cleansing itself through the liver and kidneys. The main function of the liver is to filter the blood coming from the digestive tract and make toxic substances harmless, then ensures that they’re released from the body. So as long as your liver is functioning normally, your body is able to detoxify itself.
Will i lose weight if i detox?
The fact is that any diet that has you taking in less calories will certainly result in weight loss but this effect seems to be due to loss of fluid and carb stores rather than fat. This weight is usually regained quickly once you go off the cleanse.
So what are the benefits of doing a detox?
Some people report feeling more focused and energetic during and after detox diets.
This is not unexpected because, eliminating processed foods, alcohol, and other unhealthy substances from your diet helps your body function better.
Also, increasing your vegetable intake means you may also be getting vitamins and minerals that were lacking before.
There may also be improvements in medical conditions when you avoid processed foods and eat more natural foods.
Can detox cause any problems?
This depends on the chosen detox method. Some recommend fasting and this can lead to some degree of starvation which can lead to weight loss but weight loss via starvation causes significant loss of lean muscle mass which encompasses water, bones, organs, etc. Reducing the mass of your bones is problematic, as that decreases bone density and can make you more prone to injury.
Long-term fasting can result in energy, vitamin, and mineral deficiencies, as well as electrolyte imbalance and may even be fatal.
Some detox diets may pose the risk of overdosing on supplements, laxatives, diuretics, and even water. Yes, it is possible to over dilute your system by drinking too much water.
Generally speaking, an occasional detox is not harmful if carried out for a brief period. However certain people should not start any detox or calorie-restricting regimens without consulting a doctor first. This includes children, adolescents, elderly people, those who are malnourished, pregnant or lactating women, and people who have blood sugar issues, such as diabetes or an eating disorder.
While detox diets may seem like the ultimate weight loss solution, their benefits have less to do with removing toxins and more to do with the benefits of removing unhealthy foods from your diet.
Instead of going to detox route, a more sustainable approach is to eat healthier, manage your portions and improve your lifestyle rather than punish yourself by drinking terrible tasting concoctions.
