Do detox diets really allow you to “cleanse” your body of all toxins? A dietician brings us her point of view.
- According to Taylor Grasso, focusing on lasting lifestyle changes can make a huge difference — and unlike a detox diet, it actually works.
- Eat a balanced diet, stay hydrated, and do at least 150 minutes or 2.5 hours of moderate-intensity physical activity each week.
- Aim to eat mostly whole grains, lean proteins, fruits and vegetables of different types, low-fat dairy products, nuts and seeds, to get everything the body needs.
Detox diets are often touted as a way to cleanse the body after the excessive food and drink that comes with the holiday season. These diets promise quick results and may particularly appeal to new followers after the New Year, when the focus is once again on health and lifestyle. But their validity and effectiveness are often questioned by doctors. Taylor Grasso, Registered Dietitian at the University of Colorado’s Anschutz Medical Campus, sheds more light on an article of The Conversation.
Detox diet: is there evidence of its effectiveness?
“There are different types of detox diets: fasting, juice cleanses, eating certain foods only, using commercial dietary detox supplements, or ‘cleansing’ the colon with enemas or laxatives,” she recalls. Most of these diets have a few things in common: they are short-term and aim to eliminate supposedly toxic substances from the body. Typically, these diets include a period of fasting followed by extremely restrictive dieting for several days.
“As a dietician, I have seen clients attempt detox diets and experience a host of negative side effects, including developing a negative relationship with food”, alert Taylor Grasso. She adds : “Research shows that there is little evidence to support the use of detox diets and that they are not necessary anyway. The body is well equipped to eliminate unwanted substances on its own, without expensive and potentially harmful supplements sold by the nutrition and wellness industry.”
What are the side effects of detox diets?
According to the dietitian, there is very little evidence that detox diets remove harmful substances from your body. “Although proponents claim that detox diets and juice cleanse lead to weight loss, improved liver function and better overall health, research shows they have little to no effect,” she points out. Additionally, they can cause side effects, including headaches, fatigue, weakness, fainting, and irritability. However, studies show that there is evidence that certain foods and spices, such as cilantro, can enhance the body’s natural detoxification pathways.
“Doing this repeatedly over a long period of time can lead to a chronic decrease in metabolism, which means the number of calories you burn at rest can slowly decrease over time. It can make it more difficult to lose weight and balance blood sugar”, explains Taylor Grasso. According to her, it can also make people more vulnerable to chronic metabolic diseases such as cardiovascular disease and diabetes.
