Although detox diets claim to help with everything from weight-loss to curing chronic disease, you may be concerned about side-effects stemming from a cleanse. Most detox diets are short-term eating plans that limit food, alcohol and other toxins to give your body a chance to heal itself. You may be required to fast, drink only fresh juice or eat a very limited diet. Most detox diets last between three and 10 days.
Weight Loss
Many people turn to a detox diet or cleanse for rapid weight loss. However, according to Susan Moores, R.D., of The American Dietetic Association, "although people can quickly drop pounds on these diets, the majority of people regain all the weight they lose." Rapid weight-loss is often water weight, which will put the pounds back on as soon as you return to your normal eating habits. In the worst case scenario, the lost weight is muscle mass, which can leave you feeling lethargic and weak.
Hypoglycemia
Detox diets have potentially unpleasant side-effects. Because they are often calorie-restricted, you may experience low blood sugar, known as hypoglycemia. Symptoms of hypoglycemia include hunger, headache, sweating, shakiness, dizziness, sleepiness, anxiety and confusion -- it can even cause fainting. Unfortunately, the only way to treat hypoglycemia is to raise your blood sugar level -- usually by eating or drinking something that contains carbohydrates. Depending on which detox plan you're following, this may be a no-no.
Flushing Your System
Many detox diets involve a "flush" -- an enema or laxative to help rid your system of impurities. You may be spending a lot of time in the bathroom -- which can leave you dehydrated, warns MayoClinic.com. Those products can also be expensive. According to a 2008 article from the "CBS Early Show," herbal cleansing product sales reached $28 million in 2007. Remember, your body has both good and bad bacteria -- cleansing your system often means you flush both. You need good bacteria, such as probiotics, to aid in digestion and keep your immune system functioning.
Detox Diets -- Worth the Risk?
If you're a healthy individual, your body already has a detoxification system in place. Your liver and kidneys already work to filter toxins from your body. There is very little scientific evidence to support the need for detox or cleansing diets, and you should always check with your doctor before beginning this type of program. Detox diets may lack essential vitamins and minerals, as well as cause an electrolyte imbalance. Long-term detox programs can lead to nutrient deficiencies. On the plus side, according to Keri Glassman, R.D., detox diets do cause you to consider the foods you put in your mouth, which may jump-start a healthy weight-loss plan. Glassman recommends two or three days of a food-based detox diet that focuses on vegetables, fruits, legumes, whole grains and nuts.
References
- MSNBC.com; Experts Warn of Detox Diet Dangers; Susan Moores, R.D., May 18, 2007
- MayoClinic.com: Detox Diets -- Do They Work?; Katherine Zeratsky, R.D., L.D.; April 22, 2010
- CBS; Do "Detox" Diets Work? Are They Safe?; Keri Glassman, R.D.; April 23, 2008
- National Diabetes Information Clearhouse: Hypoglycemia
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