Cleansing routines have long been the mantra for good health; we go to great lengths to look and feel clean, inside and out. The recent obsession with detoxing our system is in line with that.
Celebrities and social media influencers commonly extol the virtues of following a detox regimen. These influencers also either promote detoxifying products (juices, teas, elixirs, whatnot) that are on the market, or go on to launch their own wellness brand. Gwyneth Paltrow’s Goop is one such example.
Detox programmes promise an array of benefits: glowing skin, clearing of acne, shrinking of the stomach, weight loss, better sleep, increased energy levels, and of course, the extraordinary feeling of being pure and clean.
The tall claims tempt any health-seeking individual to give it a try. It’s likely that you have, at some point, been tempted by the promise of some type of detox diet.
This post is an effort to demystify the discourse around detox diets.
The Detox Design
Most detox programmes typically run for 3 days, where meals are strictly replaced by liquids.
The liquid diet is composed of vegetable and fruit juices with either a dash of lemon juice or some apple cider vinegar to promote the cleansing action.
Photo by Francesca Hotchin on Unsplash
Although rising in popularity, there is no scientific evidence to support the workings of the detox diet.
Why do people report feeling good when on a detox diet?
Primarily, it is because when you embark on a detox programme, you are eliminating the problematic foods (junk food, ultra processed food, sugary food) that you otherwise routinely consume.
The feel good effect comes from what has been removed from the diet rather than from what is being consumed. Anyone eating an excess of sugar will experience a slump once the blood sugar slides back down. When you replace the foods that typically spike the blood sugar, like breads and pastries, with fruits and veggies, you are bound to feel better.
Another reason for why people think detox diets work is the placebo effect. Once you’re convinced that the cleanse is beneficial, you’re likely to feel better when you do it.
The downside of detoxing
A lot of people experience the short-term feel-good effects of detox diets, but there are also many who are troubled by headaches, irritability and low energy levels, because of the severely restricted calories in the diet. Gastrointestinal issues, such as diarrhoea and constipation, are also common.
Do detox diets aid weight loss?
It's true that you can lose weight on the detox diet, because you’re hardly consuming any calories. However, as soon as you resume your regular diet, the weight will come back. The weight lost on a detox diet is always temporary.
A rampant misconception about liquid detox
It is commonly believed that a liquid detox diet plan helps reset the gut and promote better nutrient absorption. This is far from the truth.
Fibre is essential to the functioning of the gut, and a diet devoid of fibre can predispose you to many diseases (unless, of course, a low-fibre diet is a therapeutic requirement). In the past, fibre used to be excluded in cases of diverticulitis but that is no longer the recommendation, because the importance of fibre in the diet is well-established.
Do detox plans carry a risk?
The short term good effects of detox diets should not distract from the risks that these diets pose in the long run.
It may sound unbelievable but it's true that an overdose of fruits and vegetables in liquid form, to the exclusion of other food groups, carries its own set of problems.
That it is low on fibre is a significant risk factor. There is also an imbalance of nutrients or electrolytes (e.g. too much oxalate from the leafy green group of vegetables), which can predispose you to kidney stone formation.
Nutrient deficiencies and electrolyte imbalances can become serious problems if such diets are followed beyond the short term. It is advisable to choose long-term benefits over anything that promises shortcuts to good health.
Is there a permanent way to keep the body detoxed?
Yes, there is a sure shot and effective way to do so, but it lacks the lure and glamour of a detox diet.
The organs of your body (liver, kidneys, lungs, skin) naturally detox your system every single day. To keep them in good shape, follow this simple, sustainable and effective plan every day:
Minimise processed foods
5 portions of fruit and vegetables
7+ hours of sleep
3 x 10 minutes of exercise