Detox diets, also known as detoxification or cleansing diets, are diet plans designed rid the body of harmful toxins. Enthusiasts of detox diets claim that the regimens lead to benefits, such as improved immune system function, increased energy and, most popularly sought, weight loss. Though the diets have gained esteem by dieters in recent years, health experts, among them Michael Picco, M.D. of the Mayo Clinic, warn that the diets are potentially dangerous and are not consistent with scientific research.
Features
According to gastroenterologist, Picco, of the Mayo Clinic, most detoxification programs consist of cutting certain foods thought to contain various "toxins" from your diet. The list of omitted foods often includes red meat, sugar, flour, particular grains, dairy products and caffeinated beverages. Usually, the diets cut these foods gradually from your usual diet over the course of several days until what remains are either only "toxin-free" foods, likely fruits, vegetables, some grains, legumes and/or nuts or juices alone. This restricted phase may last several days or more. In extreme detox diets, water alone is consumed, or water with added ingredients such as pepper, lemon juice or pure maple syrup. Many of the plans require herbal pills and vitamins and many include psyllium husk, or another fiber supplement. Detox diets may last up to 10 days or longer, depending on the program.
Theories/Speculation
According to an article featured in the "Sydney Morning Herald," advocates of detox diets claim that when they are conducted appropriately, the regimens promote the body's natural, healthy digestive function. Toxins from foods, environment, medications and other agents are supposedly removed from the body, leaving the detoxer with a renewed palate upon which she can build and maintain a healthier lifestyle than she adhered to previously. Many of the diets claim that weight loss will result, particularly because of waste that has compiled and remains stuck in the digestive tract. Energy is said to be heightened and taste and desire for unhealthy or "toxic" foods, such as saturated fats, processed foods, sugar and sometimes meat or dairy products are reduced. Some detox diets are one-time experiences and others are repeated numerous times a year.
Risks
According to dietitian Susan Moores, in an article for MSNBC, nutritional experts are concerned about a variety of serious risks involved with detoxification diets. The human digestive system is designed to cleanse itself while eating a variety of foods. Detoxification diets are based on speculation rather than proof, and often cut important nutrients from your diet. Vitamin deficiencies, muscle deterioration and blood sugar irregularities can result from the restrictions of the diets. Because the diets disturb blood sugar health, electrolyte levels may be disrupted. This can lead to complications for those who have diabetes, heart disease or kidney disease. Extreme, restrictive diets such as detox diets may contribute to the development or worsening of eating disorders as well, illnesses dieters are already at heightened risk for. Those who do lose weight quickly on detox diets are at high risk for re-gaining the lost weight plus added weight and may suffer from reduced metabolism, according to Moores.
Challenges
Aside from the risks for serious health consequences, detoxification diets can also cause diarrhea, loose stools, gas and bloating due to incorporation of laxatives, notes Moores. Detox diets can be grueling, as solid foods or foods typical in normal, healthy diets are reduced or eliminated. Such restriction can lead to moodiness and extreme feelings of deprivation. Individuals who do the detox diets may suffer excessive hunger, tiredness, fatigue and lethargy. Social or family meals and other activities that include food can be challenging while undergoing the diets. Since the programs are generally conducted without the supervision of a doctor or dietitian, potential risks for side effects, challenges and health complications run high.
Expert Insight
Detox diets toward weight loss are risky and difficult. If you'd like to improve your health and manage your weight, seek a healthier means of doing so. Moores suggests a moderate diet that includes plenty of vegetables and fruits and reduction of high-fat foods, such as red meat and processed or fried foods, rather than detox diets. If you have digestive difficulties, seek a doctor's care rather than attempting to fix your ailments through cleansing, fasting or dieting. For weight management, start moderate, regular exercise and stick to a healthy, balanced dietary lifestyle. A healthy lifestyle is the only proven method of healthy weight loss. It also comes with fewer side effects and greater potential for fulfillment, sustainability and joy than detox diet regimens.
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