Detox and cleanse diets have been very popular lately. The question is, are these really safe and/or necessary for your body? Do they really work?
I found several articles that explain what a detox or cleanse diet is, and the pros and cons of doing one. Basically, you start out with a liquid diet for one to four days consisting usually of water and some sort of juice. Some go to the extreme and allow very limited calories, others are a bit more sensible and aren't as restrictive, allowing shakes and some protein (around 1,200 calories).
Here's a quote from an article from IdeaFit:
“Extreme detox diets are not nutritionally balanced,” says Christine Gerbstadt, MD, MPH, RD, a Maryland-based medical doctor and registered dietitian. Even diets that incorporate a meal or smoothie can have too few calories, especially if you exercise while on them. The risks are considerable.
“When you’re not getting enough protein or calories, you can lose muscle mass and experience dangerously low blood sugar, which can cause you to pass out and create electrolyte imbalances that, in extreme cases, can lead to a heart attack,” says Marjorie Nolan Cohn, MS, RD, CDN, a spokeswoman for the Academy of Nutrition and Dietetics who has a private nutrition-consulting practice in New York City.
and from the Everyday Health article:
"Often detox diets have a placebo effect where the individual feels better because he believes that he is doing something healthy for his body, while in reality, he may be doing more harm than good by causing nutrient deficiencies," says Johnston.
The claim is that you are ridding your body of toxins and poisons from things like alcohol, caffeine, sugar, and other chemicals found in food products.
The thing is we already have natural filters for these things called the liver, kidneys and even your skin.
Here's a quote from an article from WebMD:
"The good news is that your body has its own natural detoxifying process that works quite well. The liver and kidneys do a good job of processing chemicals and eliminating them in sweat, urine, and feces. For example, the colon's natural bacteria detoxify food wastes and its mucus membranes prevent bacteria and toxins from reentering the body. The liver combines its own chemicals with other chemicals, making water-soluble compounds that your kidneys can excrete in urine. And some chemicals are also excreted through the lungs and skin".
and this quote, also from the IdeaFit articles:
The most common claim is that a cleanse regimen detoxifies the liver, the body’s own self-detoxification organ. It’s assumed the liver gets clogged like an air conditioning filter and must be cleaned so it can continue detoxifying.
“But there is no evidence showing that a normal liver gets clogged with toxins,” says hepatologist Nancy Reau, MD, an associate professor of medicine at the University of Chicago who treats patients who have liver cancer. “The liver is a sophisticated filter. Everything you inhale, put on your skin or eat enters the bloodstream and is brought to the liver. It then generates specific enzymes to help remove things that are unhealthy or change them to a healthier form. The liver is self-cleaning; you just have to give it good fuel in the form of healthy food.”
The one pro that most of the articles had was that a healthy version of a detox or cleanse could be a good jumpstart for people to eliminate or lower the intake of things like alcohol, caffeine and processed foods. They have to be careful though, like other "diets," people view them as something to go "on" and "off" of. It needs to be the start of a new healthy lifestyle.
From the Weight Loss Resources article:
"Detox diets do encourage some good habits such as eating more fruit and vegetables, drinking more water and cutting down on junk food and processed foods. Plus they encourage you to cut back on caffeine and alcohol – all good habits to get into. They also help you to think about what you’re eating and can be quite motivating as you take charge of your health".
All the articles had basically the same bottom line. Eating a healthy diet that is high in fruits and vegetables and low in processed foods is really the better way to go.
From the WebMd article:
"As it turns out, a balanced, proper diet may be more helpful than a detox diet. Perhaps taking the best of the detox diets -- eating more fruits and vegetables and fewer processed, refined, and fatty foods, for example -- is the way to go".
From the Weight Loss Resources article:
"Remember, there’s no substitute for a healthy diet and regular exercise when it comes to losing weight and staying well – and if you’re eating well most of the time, there’s simply no need to get caught up in the detoxing bug come the start of each new year".
From the Idea Fit articles:
If your routine consists of alternating an occasional detox week to fix a chronic pattern of poor eating habits, what’s the point? “A lifetime of good, healthy eating is going to be more effective than a sometime, short-term cleanse,” says Reau.
and from the Everyday Health article:
“Until there is solid scientific proof that detox diets really have any effect on the level of toxins in the body, my recommendation is that people eat plenty of fresh fruits and vegetables, high-quality proteins, and a wide assortment of whole grains. Our bodies were created with a very complex detoxification system that if properly cared for will function very well to eliminate toxins," she says.
If you'd like to read the full articles, here are the links:
http://www.webmd.com/balance/natural-liver-detox-diets-liver-cleansing
http://www.ideafit.com/fitness-library/detox-diets-do-they-work
http://www.ideafit.com/fitness-library/detox-diets-myths-vs-reality
http://voices.yahoo.com/detox-dieting-weighing-pros-cons-8864721.html?cat=5
http://www.weightlossresources.co.uk/diet/detox.htm
http://www.everydayhealth.com/digestive-health/the-truth-about-detox-diets.aspx
So, before trying something like this, please talk to your doctor.
Have you tried any of these detox diets? I'd love to hear about your experience if you have.
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