Toxins in your body are accumulated substances that may have a negative influence on your health. According to proponents of detox diet plans, making certain temporary changes in your daily eating habits can help clear these toxins from your body. However, not all medical authorities are so sure that detox diets are necessary or even helpful. Consult your physician before changing your diet.
Plan Types
Detox diet plans vary, but many share similar traits. Typically, a detox diet plan starts with a period of fasting, which is followed up by an allowance of some raw fruits and vegetables as well as water and fruit juice, according to MayoClinic.com. The total diet length is usually between a week and 10 days. Some diets also call for the use of certain supplements, laxative herbal teas and colon cleansing. Other diet plans are more extreme. One detox diet plan, known as the Master Cleanse diet, only allows liquids. Dieters on that plan consume warm saltwater, laxative tea and a concoction of water, maple syrup, lemon juice and cayenne pepper for 10 or more days.
Detox Plan Claims
Devotees of detox believe that following a detox diet plan will help rid your body of toxins from sources such as cigarette smoke, caffeine, junk foods, pollution and alcohol. They also believe that they reap visible benefits such as glowing skin and a thinner figure in addition to a host of health benefits. According to the Southwest Naturopathic Medical Center, you may benefit from following a detox diet plan if you have ailments such as allergies, anxiety, diabetes, chronic headaches, fatigue, digestive issues, fibromyalgia and cholesterol and blood sugar problems. You may even benefit from following a detox plan if you have a serious condition such as cancer, it claims.
The Facts
Little evidence suggests that following detox diet plans will help cleanse your body of toxins and make you healthier. Anecdotal evidence is usually explained by other factors. For instance, much of the weight loss you might see after going on the Master Cleanse diet plan is related to extreme fluid loss from low carbohydrate intake and frequent bowel movements, according to the Harvard HealthBeat publication. As a result, the weight loss is almost always temporary. Similarly, claims that detox diet plans reduce bloating may simply be explained by reduced food consumption, and claims of improved skin quality may be explained by improved hydration. Reports of increased energy and focus may be explained by the placebo effect.
Potential Side Effects
Some legitimate health effects of detox diet plans are negative. Possible side effects of going on a detox diet include fatigue, nausea, dehydration and dizziness, according to MayoClinic.com. Some serious potential effects include reduced immunity, muscle breakdown and increased risk of binge eating. You may be more likely to experience ill effects if you are in a high-risk population such as kids, teenagers, pregnant women, breastfeeding women, diabetics, people on blood thinners, people with heart disease and people with bowel disorders or other chronic health issues.
A Healthier Plan
If you're usually healthy, your body should have the right equipment to defend itself against typical threats like the occasional alcoholic beverage, according to Harvard HealthBeat. However, you can fine-tune your internal cleansing system by making healthy choices. Drink enough water to keep your urine light or clear, eat plenty of fruits and vegetables, eat more whole grains than refined grains, exercise at least 30 minutes per day, get a good night's sleep and get recommended checkups at your doctor's office.
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