Your body can cleanse itself without going on a detox diet. However, other aspects of the cleanse may also have benefits, such as eating nutritious whole foods.
Detox diets are more popular than ever.
These diets claim to purify the blood and remove harmful toxins from the body.
But it’s not entirely clear how they do this, what specific compounds they’re supposed to remove, and whether they work.
Read a detailed review of detox diets, including benefits and side effects.
A detox diet is usually a short-term diet aimed at removing toxins from the body.
A typical detox diet involves a period of fasting followed by a strict diet of fruits, vegetables, fruit juices, and water. Detox may also include herbs, teas, supplements, colon cleanses and enemas.
It claims that:
- Fasting gives your internal organs a rest
- Stimulates the liver to eliminate toxins
- Promotes the elimination of toxins through stool, urine, and sweat.
- improve circulation
- provide healthy nutrients to the body
Detox therapy is most commonly recommended due to potential exposure to toxic chemicals in the environment and diet. These include pollutants, synthetic chemicals, heavy metals, and other harmful compounds.
These diets also claim to improve your immune system, digestion, energy levels, and aid in weight loss.
However, human research on detox diets
There are many ways to do a detox diet – from complete fasting to simpler dietary changes.
largely
- fasting
- drink only juice
- use nutritional supplements
- Cleanse the colon using an enema or laxative
- using herbs
- Avoid all foods that cause allergies and gradually reintroduce them
- use the sauna
Detox diets vary in intensity and duration.
Detox diets rarely identify the specific toxins they aim to eliminate. The mechanisms by which they function are also unknown.
in fact,
Additionally, your body can cleanse itself through your liver, stool, urine, and sweat. The liver renders toxic substances harmless and ensures their removal from the body.
Nevertheless, there are some chemicals that may not be easily removed by these body processes, such as persistent organic pollutants (POPs), phthalates, bisphenol A (BPA), and heavy metals.
These tend to accumulate in fatty tissue and blood and take a very long time, sometimes years, for the body to flush out.
However, these compounds are now generally removed from commercial products or their inclusion in commercial products is restricted.
Overall, there is little evidence that a detox diet helps eliminate any of these compounds.
Some people report feeling more focused and energetic during and after a detox diet.
However, this increased sense of well-being may simply be due to eliminating processed foods, alcohol, and other unhealthy substances from your diet.
You may also be able to take in vitamins and minerals that you were lacking before.
However, many people report feeling very unwell during the detox period.
Impact on weight loss
very few
Some people lose weight rapidly, but this effect is likely due to decreased fluid and carbohydrate stores rather than fat. This weight usually comes back as soon as you stop the cleanse.
elder
Results showed that the diet significantly reduced body weight, BMI, body fat percentage, waist-hip ratio, waist circumference, inflammatory markers, insulin resistance, and circulating leptin levels.
When a detox diet includes severe calorie restriction, weight loss and metabolic health usually improve. However, it is important to remember that it is unlikely to help you lose weight in the long run.
Detox diet, short-term fasting, stress
Some types of detox diets can have similar effects as short-term or intermittent fasting.
short term fasting
However, these effects may not apply to everyone.
Some aspects of a detox diet may have health benefits, including:
- Avoid dietary sources of heavy metals and POPs
- avoid processed foods
- drink more water
However, these aspects generally lead to improved health whether you are on a detox diet or not.
Before undertaking any detox, it is important to consider possible side effects.
Possible side effects of a detox diet include:
strict calorie restriction
Some detox diets recommend fasting or severe calorie restriction. Short-term fasting or restricting calorie intake can lead to fatigue, irritability, and bad breath.
long term fasting
The colon cleansing techniques sometimes recommended during detox can cause dehydration, cramps, bloating, nausea, and vomiting.
Overdose
Some detox diets can run the risk of overconsumption of supplements, laxatives, diuretics, and even water.
The detox industry lacks regulation and oversight, and many detox foods and supplements may not have a scientific basis.
In the worst case scenario, the ingredient list of detox products
people at risk
Certain people should not begin a detox or calorie restriction plan without first consulting their doctor.
This includes people at risk such as:
- youth
- senior citizen
- malnourished people
- If you are pregnant, breastfeeding, or breastfeeding
- People with blood sugar problems such as diabetes
- people with eating disorders
What foods should you eat during detox?
When detoxing, it is usually recommended to eat foods such as vegetables, fruits, lean proteins, seeds, and nuts. A detox diet may also include avoiding highly processed foods.
What is the 3-day detox diet?
A 3-day detox diet involves drinking only certain drinks, such as smoothies or herbal teas, for 3 days. Although this diet claims to help improve overall health and energy levels, there is little evidence to support this.
What is the best way to detox your body?
The best way to detox your body is to eliminate toxins naturally. The body has its own effective detoxification processes. Ways to support these natural processes include exercise, getting enough sleep, staying hydrated, and limiting processed foods and alcohol (if you drink it).
Your body is frequently exposed to toxic substances. However, in most cases you can remove them without any additional assistance.
Although detox diets may seem appealing, their benefits may not lie in eliminating toxins, but rather in eliminating various unhealthy foods.
A more beneficial approach involves eating healthier and improving your lifestyle rather than doing potentially dangerous cleanses.
