Detox Diets: Fasting, or Pulling a Fast One?

Have you ever wished you could somehow lessen the impact of daily environmental or dietary assaults on your body? Many people believe a detox diet is the solution. A typical detox begins with a fasting period intended to “purify” the organs and blood. In the second step, only small quantities of certain foods are allowed and often entire groups of healthy food are off limits.

The strategy for detox diets is to cleanse the colon (large intestine) to prevent waste and toxic substances from accumulating and leaching toxins into your bloodstream; however, very little scientific evidence exists to support the idea that cleansing diets will purify your system. 

So is there any good way to cleanse the system?

First, the bad news: a lifelong pattern of suboptimal eating habits is not going to be erased by a week-long cleansing diet. The good news is that we have fantastic “cleansing” body processes in place that are already working on our behalf. Our liver, kidneys, digestive and lymph systems, and lungs all provide natural detox mechanisms to rid our bodies of waste products. To keep your body healthy and these systems running smoothly, the best thing you can do is to strive for an overall healthy eating pattern, stay physically active, and maintain a healthy weight. 

Bowel regularity is important. Fortunately, there is a straightforward way of eating that will assist you in maintaining your body’s natural method of detox.

To stay regular, you need to consume a diet rich in fiber—vegetables, fruits, legumes, and whole grains. Insoluble fiber especially will keep things moving along admirably. 

The other primary reason some people have been attracted to the detox notion has been to lose weight. The appeal often lies with the quickness and perceived thoroughness of a “cleanse” as opposed to a more drawn-out solution. 

There is no denying it: The odds are in your favor that you will lose weight drinking only lemon juice, a touch of maple syrup, cayenne pepper, and water.  Plain and simple, it is a gimmick regimen—a quick weight-loss scheme. Are you going to lose weight in the short term? Most likely. Will you keep the weight off for any significant period of time? Not likely. 

Are there benefits and risks to detox diets? 

Some studies suggest that occasional fasting (such as once per week) may be beneficial. For example, fasting might help to regulate the hunger cycle and increase the body’s sensitivity to insulin.

One of the risks of cleansing diets is developing a nutrient deficiency. When consuming a very low number of calories (600-800 calories per day as is often the case with detox diets), vital nutrient deficiencies are much more apt to develop. Extended or routine detox dieting can make you anemic, dehydrated, or otherwise malnourished. Additionally, you may experience unpleasant physical effects such as headaches, dizziness, anxiety, or extreme hunger. Moreover, without enough food, your body’s metabolism (the rate that it burns energy) will slow down in an attempt to save its remaining energy. This situation can make weight loss more difficult.   

The bottom line is that detox and dietary cleansing routines offer no proven benefits to health and may actually be harmful to your body. If you are considering taking on one of these regimens, it is always best to inform your doctor. Making healthy, long-term diet and physical activity changes is the safest and most effective approach to improving your overall health.