The body is exposed to numerous toxins daily in the form of pollution, processed foods, chemical cleaners and pesticides. Dozens of different detox programs on websites, in magazines and in diet books promise to help the body purge these impurities and, in some cases, drop weight quickly. A three-day detox diet may range from simply focusing on whole foods to an all-out fast. There is merit to wanting to improve the quality of your diet and health, but health experts--like Dr. Micheal Picco, professor of medicine at Mayo Clinic College of Medicine and a consultant in gastroenterology at Mayo Clinic in Florida--note that no scientific evidence supports the need for these diets.
Types
Three-day detox diets may follow a prescribed formula, consist of a near-fast or be a self-motivated attempt to eat a more healthy diet. Most three-day detox diets ask that you eliminate items like caffeine, alcohol, added sugar and refined flours. Some three-day detox diets offer supplements in the form of natural laxatives and herbal concoctions that reportedly advance the ability of the digestive tract to eliminate waste. Certain detox diets offered by "experts" prescribe a menu that is said to maximize the flushing of toxic substances from the body. For example, "The Fruit Flush Plan," a three-day detox program created by clinical nutritionist Jay Robb, emphasizes a diet of fresh fruit and protein powder, which offers a high content of water, fiber, antioxidants, vitamins and minerals.
Benefits
A detox diet focused on a balanced intake of fruits and vegetables as well as some lean protein may help give your digestive system a break, notes nutritionist Joy Bauer, author of "Joy's Life Diet." Many detox diets emphasize certain foods because of their ability to offer specific nutrition. For example, Robb in "The Fruit Flush Plan" selects specific fruits--like strawberries and apples--for the diet because they reputedly help dissolve toxins, enhance liver function and create better energy levels. These foods may or may not fulfill these promises, but they do improve your overall nutritional profile and help you learn how to increase your intake of fruits and vegetables.
Considerations
Although a three-day detox diet promises improved feelings of health, initially you may feel fatigued and irritable. Caffeine withdrawal often causes headaches, and a sudden increase in your fiber consumption may affect your digestive processes. Steer clear of detox diets that prescribe only liquids--even in three days you may experience weakness and nutritional deficiencies. Diets that ask you to ingest numerous supplements, which are not regulated by the Food and Drug Administration, could react with your system or other medicines you are taking. Review any detox diet with your physician to be sure it is safe or appropriate for your situation.
Misconceptions
The weight you lose on a three-day detox diet mostly consists of water. Robb, for example, makes the claim that those following his "Fruit Flush Plan" can lose nine pounds in three days. If you do lose this much weight in a short three days, you are likely to regain almost all of it when you return to your regular eating patterns. The Mayo Clinic notes that weight loss at a rate of one or two pounds per week is most realistic and sustainable.
Expert Insight
According to the Mayo Clinic, no evidence exists that detox diets truly remove toxic substances from the body. The liver, kidneys and lymphatic system do a good job of removing these toxins and excreting them. Much of the positive effects of a detox diet comes from eating less and removing junk and processed food from your diet. Joy Bauer, author of "Joy's Life Diet," advocates no particular detox diet and rather emphasizes that a diet high in fiber and nutrient-rich vegetables, fruits, whole grains, low-fat dairy, lean proteins and water is all that is needed to clean out your system.
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