Detox diets and cleanses are all the rage in the wellness industry. The juices, teas, and supplements claim to rid your body of toxins, boost your energy, and help jumpstart your weight loss.
While these quick-fixes sound like the answer to all of your health woes, science says otherwise. In fact, your body has its own system for detoxing, and drinking green juice for days won’t improve this natural process.
Find out the truth behind the many misconceptions of the detox diet and what the science says.
What is a detox cleanse?
A detox cleanse is a short-term diet or regimen marketed to flush out toxins and rejuvenate the body. They typically involve restrictive diets, juice fasts, special teas, or supplements.
Supplements and teas in a cleanse may contain diuretics or laxatives that help “rid the body of harmful substances,” so you’re spending more time in the bathroom.
Despite the claims and popularity, there’s no solid scientific evidence to support the effectiveness of detox diets. And, the few studies that looked into any potential benefits were small, biased, and based on self-reported data.
Many commercial detox cleanses also fail to explain how they work or what toxins they remove.
Why do people use detox cleanses?
People use detox cleanses for a variety of reasons, such as weight loss, improved digestion, clearer skin, or an energy boost.
With endorsements from celebrities and influencers on social media as a quick fix for better health or a way to “reset” your body after overindulging, detox cleanses sound alluring. But many of the claims made on social media aren’t backed by research and may cause harm to some people.
How the body naturally detoxifies
The biggest misconception of detox cleanses is that you need them at all. Makers of these diets, supplements, and regimens claim their product eliminates the toxins that build up in your body over time and cause all of your health issues.
However, the body has its own natural systems for detoxifying using the liver, kidneys, skin, and lungs. The liver and kidneys remove toxins from the blood and eliminate it in urine or sweat. You also get rid of harmful substances when you breathe out.
A detox cleanse can’t improve these natural processes.
Do detox cleanses work?
There’s very little evidence to support any claims that detox cleanses help eliminate toxins.
A review study from 2014 published in the Journal of Human Nutrition and Dietetics refers to a handful of studies that seemed to show that detox diets may help eliminate toxins and improve liver function. But the studies were poorly designed with small sample sizes, making it difficult to draw firm conclusions.
While restricting your intake to juices and teas may help jumpstart your weight loss, the results won’t last. A 2017 review study published in Current Gastroenterology Reports found that the severe calorie restriction of detox diets leads to weight loss, but people regain the weight once they resume their usual diet.
Risks of detox cleanses
Detox cleanses offer very few benefits, but they come with a number of risks. The FDA has found detox products with illegal and harmful ingredients and taken them off the market. You should consult with your doctor if considering a detox cleanse to discuss potential risks, such as:
- Nutrient deficiencies with restricted diets
- Loss of muscle mass
- Dehydration
- Electrolyte imbalances
- Damage to metabolism over time
- Kidney problems
- Abdominal cramps
- Gastrointestinal infections from unpasteurized juice
Detox cleanses may also harm your health if you have a health condition like diabetes or kidney disease that requires a special diet. For example, a juice cleanse may increase blood sugar in people with diabetes and potassium levels in people with kidney disease.
Alternatives to detox cleanses
The best way to “detox” your body is to keep the organs that help remove toxins healthy. There’s no quick fix for good health. Instead, you want to:
Eat a balanced diet
A balanced diet emphasizes nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide the nutrition your body needs for health and function.
You also want to make sure you’re getting enough fiber. Fiber is a non digestive carbohydrate that acts like a broom in your colon, sweeping away harmful substances and toxins from the gut and out of your body in your stool.
Stay hydrated
Drink water to stay hydrated and support kidney and liver function. Fluid needs vary, but most adults should aim for 9 to 12 cups of water a day. Talk to your doctor to find out how many cups of water you need to stay hydrated.
Keep active
Regular exercise also makes a good alternative to detox cleanses. Physical activity helps remove toxins through sweat and improves metabolism. Aim for 30 minutes of aerobic activity five days a week, brisk walk or bike ride.
But don’t beat yourself up if you can’t find 30 minutes to exercise, some activity is better than none and certainly better than following a detox cleanse. Get up and stretch every hour or talk a quick walk around the office or house. Vacuuming, mopping, gardening, and washing the care are also great ways to add more activity into your day.
Get adequate sleep
Don’t skimp on sleep if you’re trying to improve health. Getting an adequate amount of sleep – 7 to 9 hours a night – helps the body repair and detoxify.
Go to bed and wake up at the same time every day, even the weekends. Keep your bedroom cool and dark and avoid electronics before bed. The light from phones and tablets affects sleep quality by suppressing melatonin, the hormone that makes you sleepy.
Conclusion
Detox diets aren’t necessary for better health and the body is naturally equipped with its own systems for removing toxins and harmful substances. Don’t buy into the claims that you need to follow a restrictive diet or drink juice for days in order for your body to work better.
Adopting sustainable habits like eating a balanced diet and getting regular exercise is better for your health in the long run than seeking out these questionable quick fixes.
FAQs
- Are detox cleanses scientifically proven to work?
Detox diets aren’t scientifically proven. Most studies looking at the effectiveness of detox diets are small, biased, and poorly designed.
- Can detox cleanses lead to weight loss?
Detox diets can lead to weight loss by restricting calorie intake. However, most people regain the weight once they resume their usual diet.
- Is it dangerous to detox for an extended period?
Following a restrictive diet or juice cleanse to detox is potentially dangerous, increasing risk of nutrient deficiencies and electrolyte imbalances. Talk to your doctor before starting a detox diet for personalized guidance.
- Can detox cleanses disrupt your metabolism?
Detox cleanses may slow your metabolism if they fail to provide an adequate amount of calories. The disruption of your metabolism is your body’s way of conserving energy.
