Detox Diets - The Truth

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Detox diets are more popular than ever. Many dietitians I have conversed with have their views and some of them have also tried detox diets. It's difficult not to follow the bandwagon. We have all been a part of some trend or the other but following a trend just for the sake of it or because 'everyone is doing it' does not build credibility. Let's have a deeper look at detox diets.

The Promise:

Detox diets have been around for some time. They claim to give our liver, kidneys and intestines some 'rest' while removing all the toxins from our body thereby cleansing it.

Usually these are done for a limited period of time anywhere from 3-7 days and include a period of fasting, a diet full of fruit and fruit juices, vegetables and vegetable juices, and water mixed with specific herbs, herbal teas and even some supplements (like Spirulina and other greens/sea weeds). They claim to -

1. Rest your organs by fasting

2. Make your liver to get rid of toxins

3. Provide 'healthy nutrients' (hmmm, regular diet doesn't have healthy nutrients eh?)

Many dietitians claim these diets to have health benefits such as weight loss, constipation, and even bloating. However, there is little to no scientific evidence that prove that these diets actually work (ref. 1, 2). Moreover, humans are a result of 2 million years of evolution. And our body is capable of handling and eliminating the toxins and, thanks to our liver, by safely neutralizing them so there is no harm done. Our body cleanses itself by removing these toxins and harmful substances through urine, feces, and sweat.

Moreover, some organic chemicals and heavy metals are not eliminated from the body on a detox diet as they have high affinity for fat and get accumulated in the body and can take years to clear out. Detoxing for a few days does not have any effect on such toxins.

So, why do some people tend to feel better after a detox week?

What's actually happening:

Some people actually report feeling better, on a detox diet, at least initially. The diet itself is considered responsible for making people feel lighter, relieve bloating. Some dieters also report feeling mentally sharp.

Here, it's not the detox diet doing wonders. It's your body normalizing. One of the most important aspects of detoxing is to fast intermittently and eating less food. This gives you a break from constant insulin spikes caused by frequent munchies. The constant spikes in blood sugar responsible for mood swings, dizziness, drowsiness and headaches are gone once the munchies stop and your body gets enough time to stabilize blood sugar.

Your body starts using body fat and glycogen for energy, an overall drop in carbohydrate and fiber intake and increased water consumption reduces bloating. Moreover, even the dopamine spikes normalize and some people report benefit from migraines as well.

It's important to note that all these benefits come from fasting combined with stopping the crappy food which makes you feel like crap. Not the detox diet itself. And this is also the reason why some people report weight loss which is a combined result of water loss and a combination of glycogen and fat loss.

The Problem:

So even if fasting during a detox diet does help some people, isn't it wise to detox?

Well, not really. because those benefits come from fasting, not detoxing. That's the way body is supposed to feel on a regular basis. And if not done correctly, it prevents the body from consuming essential nutrients (nutrients which need to be taken from food). In fact, an incorrect fasting and calorie restriction protocol also triggers stress hormone following which, all the benefits go down the drain (ref. 3). In fact, chronic low calorie diet increases cortisol and it's effects last even after calorie intake is adequately increased. So, yes, eating less is not a good habit. Even though you may see temporary weight loss, all the weight will be gained back and your body will break down due to lack of nutrients.

Moreover, continuous crash dieting can lead to mental stress as you resist extreme temptations and hunger.

Conclusion:

Well, that's all I know about detoxing. Having a working liver, kidneys, circulatory and lymphatic system get the job done for me. They have done their job for millions of years so I trust them, and work on keeping them healthy by -

1. Consuming nutrient rich food

2. Not consuming junk food or anything that lacks essential nutrients

3. Not consuming toxins like alcohol

If you do these, you'll stay healthy all along. To end it on a logical note, if detox diets are actually helpful and have positive effects, why are they done for such short periods of time? All the claimed benefits come from either fasting or not consuming crappy food. So why not just fast occasionally and avoid anything that's not good for your health?

If you have any more inputs, feel free to share with me. If your dietitian gives you a detox plan before starting you on their diet, ask them how it works and why it's required. Until then,

Eat Well, Stay Strong, Live Free

Cheers,

Sushil Dhokne