Have you heard of ‘detox diet’? It sounds reassuring, doesn’t it? After all, everyone knows toxins are harmful. You get to eat organic foods, stay hydrated, and do everything that you know is beneficial for you.
But is it an effective way to lose weight as proponents claim it to be, or is it just another hype? Let’s find out.
Know More About Detox Diets
Detox diets, shortened form of detoxification diets, are short-term dietary interventions to flush toxins from your body. If you follow detox diets, there’s a period of fasting followed by a strict diet of fruits, vegetables, fruit juices, and water.
Some other detox regimens also incorporate herbs, teas, supplements, and colon cleanses or enemas.
Common Types
- Juice Cleanses – A type of diet where you consume only juices from fruits and veggies for a certain period. Some juice-based diets last less than 14 days while others may last longer. Juice clean packages are usually marketed as a way to “reset” your digestive system.
- Fasting-based Detoxes – Examples of these are intermittent fasting and water fasting. The general idea is giving your digestive system a break so it focuses solely on detoxification.
- Specific Food Group Elimination – As its name implies, there is/are specific food groups to eliminate, like dairy, gluten, or processed foods. This is based on the belief that these foods may be contributing to the buildup of toxins in your body.
- Supplement-based Detoxes – This involves using dietary supplements or drinking special teas claiming that they aid in detoxification. You may find TCM inspired detox supplements in local pharmacies near you.
Claims Made by Proponents
One claim is that these diets help rid your body of harmful toxins it got or was exposed to, like food and environmental pollutants. Many detox diets also promise immediate weight loss. For instance, they advertise dramatic results in just a short period.
Proponents often claim that these kinds of diets boost energy levels, make the skin clear, or just improve general well-being. There are also claims that eliminating toxins equates to an improved immune response of the body.
All these can sound appealing to you, but the scientific evidence that support them is rather limited or non-existent.
The Science Behind Detox Diets
Let’s confirm if the claims discussed above are backed by scientific evidence.
The human body has its own detoxification system and it’s complex. It works continuously to eliminate toxins and harmful substances and involves various organs, including the kidneys, liver, and skin.
These organs work together to keep our bodies free from harmful substances without needing special diets or interventions.
Scientific Evidence
On toxic elimination, there’s no evidence stating that detox diets remove toxins from our body more effectively than naturally. A 2015 review published in the Journal of Human Nutrition and Dietetics found no convincing evidence.
On weight loss, some people may indeed lose weight on detox diets. The reason could stem from calorie restriction and loss of water weight. A study published in the journal Current Gastroenterology Reports in 2017 concluded that there are limited studies stating that fad diets (including exercise plans) like detox diets are beneficial and lead to sustainable weight loss.
On improved energy and well-being, if you feel more energised or healthy, it might be due to the processed foods and alcohol you eliminated from your diet, rather than any detox effect. You can achieve these benefits through a balanced and nutritious diet. No need for extreme measures.
On long-term effects, there have been no studies on long-term effects of “detoxification” programs. In fact, prolonged restrictive diets may result in nutrient deficiencies and other health issues.
Potential Risks of Detox Diets
Here’s what can happen if you stick to detox diets that could serve as measures to balance your diet regimen.
- Essential nutrient deficiencies due to restrictive diets
- Electrolyte imbalances due to rapid fluid loss
- Disrupted gut microbiome due to extreme changes in diet
- Metabolic slowdown due to severe calorie restriction
Expert Opinions
The majority of nutrition experts and healthcare professionals do not recommend detox diets. A study published in Frontiers in Nutrition found detox diets failed to identify plausible pathways for how they remove toxins from the body, or even identify which toxins they’re supposed to get rid of.
Effects of Detox Diets on Weight Loss
It was mentioned previously that people lose weight on detox diets because of calorie restriction and water weight loss. Let’s discuss this topic further.
Loss in Water Weight
If you notice that you lost weight when on a detox diet, this may be due to loss of water weight. When calorie intake is severely restricted, the body begins to use up its glycogen stores for energy. Glycogen is primarily stored in the liver and muscles and holds water. As these stores are depleted, the water is released. Hence, the water weight loss.
Some detox diets, especially those with laxatives or diuretics, also cause increased water loss. It’s secreted through urine and stools.
Restricting Calorie Consumption
Most detox diets severely restrict calorie intake. So if you are serious about sticking to your detox diet regimen, you may notice that you are quickly losing weight because your body will use glycogen and fat stores for energy.
Reduced Content in Your Digestive Tract
When you fast or consume only liquids, it means that less amount of food enters your digestive system, which can make you feel lighter and reduce abdominal bloating or distension.
The rapid weight loss is often not sustainable and doesn’t necessarily reflect fat loss.
Long-Term Challenges in Managing Your Weight
Once the detox period ends and you resume with normal eating, you may quickly regain the weight you lost. The following are the reasons for the regain.
- Water weight returns because glycogen stores are replenished.
- Your body may have entered a “starvation mode” during your detox period. It only means that it slowed down metabolism to conserve energy and may store more calories as fat.
The cycle of losing weight on a detox diet and then regaining it once the diet ended is considered yo-yo dieting. It can have several negative effects on your body.
It can slow down your metabolism, may increase your body fat percentage over time, and, during periods of very low calorie intake, your body may start to lose muscle mass, which makes it challenging to maintain weight loss in the long run.
Some Concerns on Detox Diets
Some detox programs may be harmless, but there are also safety concerns surrounding this kind of diet. Aside from nutrient deficiencies, you may experience weakness, changes in your mood, dehydration, and more.
Also, the following groups of people should avoid detox diets because they are at a higher risk of the adverse effects discussed above.
- People with chronic health conditions
- Pregnant/breastfeeding women
- Children & teenagers
- Underweight individuals
- People with eating disorders/history of these conditions
Discuss your plans with a healthcare professional if you plan to embark on a detox diet, especially if you are taking any prescribed medicine. Do not undermine the power of having a balanced diet, because it is important to the body’s natural detoxification system.
In addition, these programs are usually expensive and can lack essential nutrients for biotransformation such as protein.
Conclusion
You have likely encountered advertisements and testimonials promoting detox diets, whether through social media or television. Their promise can be enticing. But remember that your body is already an expert at detoxification.
What you should do is be mindful of the foods and drinks you consume through a balanced diet, engage in regular exercise, get quality sleep at night, and reduce your stressors. This is how to support your body’s natural process.
If you’re considering significant changes to your diet or planning to start a new weight loss program, allow us to be your professional guide. Eureka Wellness has helped numerous people overcome their weight challenges and achieve long-term and sustainable weight management.
