Detox Diets: What You Need To Know

From eDiets.com:

By Susan Burke MS, RD, LD/N, CDE

It’s hard to miss the advertisements for detox diets, and dietary supplements claiming to “cleanse” you of “built up toxins." Manufacturers claim that these diets and products can give you new energy and you’ll lose weight, sometimes "overnight."

I typed “detox diets” into my Google browser, and on the right side margin (where paid advertisers display) ads invited me to “cleanse," “look younger," and “defy the aging process." There are more than one million (that’s MILLION!) websites associated with detox diets.

Many find it hard to resist the claims, because it sounds like nirvana. You’re feeling sluggish and bloated, you hate to diet; so, hey, let’s give it a try! They say you can feel better and look younger and slimmer, in just days. So, what’s the scoop on detox diets?

Save your money…and your health. The human body is a “detoxifier," naturally. Your liver, kidneys, respiratory and gastrointestinal system all work together to detoxify your body daily. The average person does not need a “neutralizing” diet. He or she needs a healthy diet, but most detox diets are not healthy.

Eliminating unhealthy foods is a great idea, but eliminating all food is not. If the detox diet asks you to restrict yourself to only a select few foods, such as fruit or fruit juice or vegetable juice, you will certainly lose weight, but you’ll also lose lean muscle mass. If you resume your regular diet after “detoxing," you’ll regain the weight and more.

Detox Diets

The word “detox” has morphed from the original meaning “to treat (an individual) for alcohol or drug dependence, usually under a medically supervised program designed to rid the body of intoxicating or addictive substances," to today’s “miracle cure." Sometimes a “detox” is necessary, for example, for an alcoholic, who needs to undertake a “detoxifying” regimen to wean from the dependency on a highly toxic and debilitating drug. But, most detox diets are nutritionally shaky, not providing even the minimal daily needs for calories, protein, fat and carbohydrate. By definition, then, a detox diet is not to be followed for any length of time.

Toxins are by-products of food, air and water. Every day our bodies process toxins and eliminate them through sweat, urine and feces. We can’t help but take our bodies for granted, expecting the daily processes to function. We occasionally overdo: we eat too much “stuff," drink too much alcohol or otherwise abuse our bodies. We gain weight, feel tired -- and look worse.

Take a Break

Don’t bother with pills, potions or detox diets to enhance the body’s natural processes. Stay clear of programs that require “cleansing” substances to “purify," “cleanse," or “detoxify." These are buzzwords for laxative and diuretic substances. Programs that claim to cure diseases or medical conditions should be given wide berth. Dr. David Katz of the Yale University School of Medicine says that detox diets epitomize everything that is wrong with the concept of 'dieting,' rather than making sustainable lifestyle changes. He says, “It is about losing weight as fast as possible; not about an adjustment of your lifestyle to improve your health and weight forever.”

Start your own “detox” by eating nutritious foods, in the right amounts for your needs. At eDiets.com, we show you how. Drink water for hydration, absorption and elimination -- and get enough sleep. I guarantee, you’ll feel like a new person!

Top Tips for Your Own Detox Plan

* Fasting: Never recommended for people with diabetes, pregnant women, children, or the elderly. Fasting is another term for “starving," and most health experts would not recommend it. Most everyone has experience with fasting, perhaps before a blood test or surgery, and have experienced the headaches, fatigue and “fruity breath” from ketosis. It’s not pleasant, and not healthful.

* Juice fasts: Juice contains some fructose (fruit sugar) and some vitamins and minerals, but not in amounts necessary for good nutrition. For some people, a couple of days of juice and water may psychologically prepare them for a healthy regime to come, but juice fasts shouldn’t last more than one or two days. People with insulin dependent diabetes on medication should never,ever fast.

* Cleansing products and supplements. Nonsense…and expensive. The truth is that “detox” regimens advocating “cleansing the colon” are usually laxative regimens. They use herbal supplements that encourage bowel movements and usually contain laxative ingredients including senna, which are habit forming. Overuse can be harmful to the colon and permanently change the digestive track.

* Colonics: Some detox plans advise “high colonics”; more than an enema, colonics involve inserting a rubber tube into the colon. This is not approved by the FDA, and the risk of damage from perforation exists. Regular bowel movements are important, but health experts advise that for some people, normal is not daily.

* Raw foods: Not all foods are palatable or safe eaten raw, and some are more nutritious when cooked. For example, cooking tomatoes increases the availability of lycopene, the antioxidant that helps immunity. Eating raw foods exclusively presents a problem of taste, texture and boredom.

* Delaying medical advice: Don’t ignore symptoms including pain or cramps. If you need to seek medical advice, do. Improve your diet, but never ignore important symptoms. Dr. Peter Pressman, Assistant Professor of Clinical Medicine at the University of Southern California explains: "There is no process that I know of ... that supports the claim that you will purge environmental toxins over and above what your body itself is capable of doing. There's no such thing as detoxification. It's certainly not medicine, and it's potentially quite dangerous.”

* Medications: If you’re taking medications prescribed by your physician, don’t stop! Some medications including insulin, heart regulation and blood clotting medications are essential to daily health, and must be regulated closely by your physician.

* Water: the most effective substance to include in your “purifying’ diet is water. Most people drink less than the recommended eight 8-ounce glasses, and may suffer the effects of dehydration, including poor elimination and unhealthy looking skin. Fruits and vegetables also provide a good source of daily fluid requirements.

You are what you eat -- a cliché, but take it to heart. If you drink soda and alcohol to excess, and eat a diet high in sugar and fat, you’ll certainly feel like you need a detoxifying diet. Stay within the boundaries for general good health by keeping treats and sweets to an occasional indulgence, and avoid radical diets. As Dr. Katz says, “Make a serious commitment to lifelong healthful eating and physical activity for the sake of ourselves and our loved ones.”

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About the Author:

eDiets Chief Nutritionist Susan L. Burke is a Registered and Licensed Dietitian, and a Certified Diabetes Educator who specializes in both general and diabetes-related weight management.

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