Dieting can be daunting. Many detox programs promise fast weight loss if you follow strict, sometimes unreasonable or downright unhealthy methods. Detox diets run the gamut from old standards like the cabbage-soup regimen to the modern lemonade diet. Most detoxes require that you eliminate most foods from your diet for three to seven days. For some, a short detox can be an incentive to kick-start a diet. But it is not essential to detox before embarking on a healthy dietary lifestyle.
Detox Diets
Detoxifying diets are designed to eliminate toxins from your body. They claim to remove toxic buildup caused by poor dietary habits or chemical exposure. They can include fasting, increasing fiber intake to rid intestinal buildup and even foot baths that supposedly draw out toxins through the soles of your feet. According to Harvard Women's Health Watch, studies show that returning to normal eating patterns after a low-calorie detox may cause you to regain any weight lost, and these methods have no scientific foundation.
Components of a Healthy Diet
The healthiest diets include whole, minimally processed foods. These foods include fresh fruits and vegetables, which are high in anti-oxidants and other phytonutrients that protect against cancer, heart disease and other chronic illness. Lean protein, such as legumes and beans, chicken breast and wild-caught salmon offer additional benefits and healthy fats. In fact, a study conducted by the Fred Hutchinson's Cancer Research Center and reported in March 2011 shows that healthy fats such as the omega-3 fatty acids found in salmon can reduce the risk of obesity-related illness.
How Clean Eating Aids Weight Loss
Your body is well-equipped to detoxify itself, as long as you eat healthfully, are active and get plenty of rest. To naturally and healthfully detox, eat plenty of foods that are high in fiber, such as produce and whole grains. They will help you feel full longer so that you can comfortably lose weight while reducing your risk of serious illnesses. Lean proteins appear to further assist weight loss by helping you maintain muscle mass while reducing body fat. Exercise and getting a good night's sleep will enhance your weight-loss efforts.
Short-Duration Detox
While most physicians do not recommend detox or other drastic diet plans, a study reported by research cardiologists at Utah's Intermountain Medical Center Heart Institute in April 2011 showed that periodic fasting for a short time could reduce risk factors for coronary artery disease and diabetes. Study participants who fasted for 24 hours achieved improved cholesterol, triglyceride and blood sugar levels. Fasting appears to release more cholesterol so that the body uses fat as its primary fuel source. Human growth hormone, a metabolic protein that maintains lean muscle and metabolic balance is also increased with this type of fasting. It is important to note that participants fasted for only 24 hours. A longer fast could carry risks. Always talk to your doctor before starting a weight-loss program.
References
- Harvard Health Publications; "Detox Diets, Procedures Generally Don't Promote Health"; Staff; May 2008
- National Cancer Institute: Antioxidants and Cancer Prevention: Fact Sheet
- Fred Hutchinson Cancer Research Center; "Study of Yup'ik Eskimos suggests high consumption of omega-3 fats reduces risk of obesity-related disease"; Woodward, Kristen; March 2011
- Mayo Clinic; "Dietary Fiber: Essential for a Healthy Diet"; Staff
- Nutrition and Metabolism: A Whey Protein Supplement Increases Fat Loss and Spares Lean Muscle In Obese Subjects: A Randomized Human Clinical Study
- Intermountain Healthcare; "New Research Finds Routine Periodic Fasting Is Good For Your Health; And Your Heart"; Gomez, Jess; April 2011
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