What exactly is a detox diet?
Detox (short for detoxification) diets are also called ‘cleansing' diets. Advocates of detox diets believe that our bodies become overloaded with toxic substances from foods and the environment. These toxins are thought to build up in the body and create imbalances that can lead to weight gain, headaches, fatigue, nausea, and numerous health problems.
So for a short time, the idea is to rid your body of these toxins by giving up certain foods, caffeine, alcohol, and artificial sweeteners. Many detox programs encourage more fibre, fruits and vegetables, water, as well as nutrient and herbal supplements that are supposed to help your liver, kidneys and intestines get rid of accumulated toxins.
But some detox kits don't ask you to change your diet at all. Some are simply laxative and diuretic supplements you take multiple times per day.
Question: Do detox diets really improve your health?
There's no evidence that detoxification diets speed the removal of toxins from the body or that the elimination of toxins will make you healthier. Medical experts believe the healthy human body is well equipped to deal with toxins. Our skin, lungs, kidneys, liver, and gastrointestinal tract are very efficient at removing or neutralizing toxic substances.
That's not to say adhering to a detox diet won't make you feel better. In general, people report improved energy, clearer skin, improved digestion and increased mental alertness. Critics argue, however, that these effects are due to dietary modifications rather than the elimination of toxins.
I do think that some detox diets can help break unhealthy habits by increasing fruits and vegetables, drinking more water, eating less junk and processed foods, and consuming less caffeine and alcohol.
Question: What about weight loss?
Some detox programs promise quick weight loss, although that is not what they are intended for. Many people do lose weight when they follow a detox diet because they are consuming fewer calories than they normally would. If it is a short detox program, weight loss is mostly from water rather than body fat. But the weight loss is temporary. Once people resume their normal diets, the weight is regained.
If you stay on a restrictive detox diet too long, you'll run the risk of losing muscle mass, which slows down metabolism making it harder to keep the weight off.
Question: Are there any side effects?
During the first few days, it's common to experience headache, hunger, fatigue, and irritability. Some people report diarrhea (usually caused by laxative supplements) which can lead to dehydration and electrolyte imbalance. If continued for a longer time, restrictive detox diets can cause nutrient deficiencies.
If you do decide to do a cleanse or detox program, it's important to think short-term. Do not exceed the diet's recommended duration. And if you have a health condition or take medications, talk to your doctor before embarking on a detoxification program.
Question: Who should not follow a detox diet?
Detox programs are not recommended for people with diabetes, hypoglycemia (low blood sugar), gastrointestinal disorders, lowered immunity, kidney disease or liver disease. Pregnant and breastfeeding women, children and growing teenagers also should not follow a detox diet.
Question: Are there foods that naturally help your body get rid of toxins?
Fruits and vegetables are some of the best sources of antioxidants and nutrients needed to detoxify our organs naturally. Be sure to include at least one serving of the following types of vegetables in your daily diet:
- Cruciferous vegetables - broccoli, brussel sprouts, bok choy, cabbage, cauliflower, kale and turnips. They help regulate liver enzymes that defend against toxins and carcinogens.
- Asparagus, avocado, broccoli, cabbage, brussels sprouts, papaya and watermelon enhance glutathione production, a key liver antioxidant.
- Garlic, onions, leeks (and eggs) all provide sulfur compounds to the liver, which are needed for the second phase of liver detoxification.
