The body is capable of cleansing itself even without detox diets. However, detox diets have been gaining popularity recently. The question lies in whether they really work or not.
Detox Diets Explained
Detox diets refer to short-term dietary interventions that are done in order to remove toxins from the body. Typically, a detox diet covers a fasting period followed by a strict diet containing vegetables, fruits, fruit juices, and water. At times, it may also include tea, herbs, supplements, or enemas.
These diets are believed to rest the organs, stimulate the liver for toxin disposal, boost circulation, promote the elimination of toxins, and offer healthy nutrients to the body. They are also claimed to aid with various health issues, such as digestive concerns, obesity, autoimmune diseases, bloating, allergies, chronic fatigue, and inflammation.
However, research regarding detox diets still falls short. A handful of studies that focus on them are also filled with significant flaws.
Toxins Eliminated
The specific toxins that a detox diet aims to remove rarely get identified. Their functional mechanisms are also unclear. In fact, there is minimal evidence that shows that detox diets rid the body of toxins.
On top of this, the body has the capacity to cleanse itself through urine, sweat, feces, and the liver. The liver makes toxic substances harmless and makes sure that these get removed from the body.
However, there are certain chemicals that may not be removed as easily. These may include phthalates, persistent organic pollutants (POPs), and bisphenol A (BPA), and heavy metals. These usually build up in blood or fat tissue and may take a long time for the body to flush them.
Generally, though, there is minimal evidence that shows that detox diets help with the elimination of any of such compounds.
Effects of Detox Diets
While some individuals report feelings of more focus and energy after or during the detox diet, this could be due to the elimination of alcohol, processed food, and other substances from the diet. It is also possible that the person gets more minerals and vitamins that they lack.
However, several individuals also report feeling unwell as they go through their detox diet.
When it comes to weight loss, there are very few studies that have looked into how a detox diet impacts this. Though some individuals easily lose weight, this appears to be due to the loss of carb and fluid stores, not fat. Such weight typically gets gained again when one ends the cleansing period.
If a detox diet includes serious calorie restriction, it may lead to weight loss and metabolic health improvements. However, it is unlikely that the weight will be shed in the long run.
Nevertheless, there are certain aspects of detox diets that could yield positive health effects. This includes the loss of surplus fat, the avoidance of dietary sources of POPs and heavy metals, regular sweating and exercise, the avoidance of processed foods, the consumption of nutrition, whole, and healthy food, the limitation of stress, relaxation, and attaining good sleep.
Adhering to such guidelines is generally associated with better health, irrespective of whether one follows a detox diet or not.
Possible Side Effects
When following a detox diet, there are some safety concerns that should be taken into consideration. For one, short-term severe calorie restriction could lead to irritability, fatigue, and bad breath. Moreover, methods for cleansing the colon could also lead to cramping, dehydration, nausea, vomiting, and bloating.
Fasting in the long term could also lead to deficiencies in minerals, vitamins, and energy. It can also result in an electrolyte imbalance or even death.
There are also certain detox diets that could pose the risk of overdosing diuretics, laxatives, supplements, or even water.
Some people are also at risk and should not begin a detox diet without seeing a doctor first. These at-risk groups include adolescents, children, the elderly, those with malnutrition, women who are pregnant or lactating, individuals with eating disorders, and individuals with blood sugar issues.
Detox Diet Benefits Generally Linked to Unhealthy Food Elimination
That said, the body is capable of removing toxins on its own without extra help. Though going on a detox diet may sound like a good idea, the benefits linked to it mostly involve the elimination of unhealthy foods from one's diet.
A better approach would be to eat healthier and enhance one's lifestyle rather than hop on a trend that could be dangerous.
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