Detox drinks & diets are claimed to have detoxifying properties that can help the body get rid of toxins (not sure which toxins) or undesirable substances that can have negative health outcomes.
The pitch given to sell the detox idea is – “From time to time we need to clear toxic waste from our body.”
Activities include – dieting, fasting, avoiding or consuming specific foods or drinks such as various concoctions of water mixed with fruits, vegetables, herbs, spices, and other ingredients, etc.
Juice fast is a very common word these days.
Whatever the format of detoxification is – a detox is done primarily for two reasons –
1. Weight Loss
2. Detoxifying various body parts such as the liver, kidney, intestines, gut, etc.
Let’s talk both.
Weight loss – Yes, you will lose weight in short term. In fact, detoxification studies show that people saw positive results in fat loss, weight loss, insulin resistance, blood pressure, etc. however, the study themselves had flawed methodologies (1).
Proponents of such cleanses also claim that it also helps the body get rid of excess fat by releasing fat-stored toxins via blood, urine, feces, breath, etc. This in itself has no scientific relevance.
But just for context, people who’re put on detox diets, are made to consume severely low calories either by eating only fruits, vegetables, herbs, or juices made out of them for one day to several days in a row.
So, being in a state of caloric deficit, you’ll anyway lose weight however, whether that weight is actually fat, we doubt. And more importantly, you’ll gain all that weight as soon as you’re back to a normal diet.
Moving to the second part of the puzzle – the detox mechanism.
Detoxifying the system – Don’t waste your time, your body is capable of eliminating toxins on its own. Organs such as the liver, kidney, and digestive system are capable of that.
British Dietetic Association conducted a review of detox diets in 2014 on both accounts mentioned above and it was found that no randomized controlled trials are conducted to ascertain the effectiveness of commercial detox diets in humans and whatever studies that were conducted in the past either had flawed methodologies & small sample sizes (2).
And on the contrary, because of extreme calorie restriction via these detox programs, you may feel weak, extremely hungry, and your nutritional needs will remain unmet.
Some other side effects include low blood sugar, muscle ache, fatigue, dizziness, nausea, headache, anxiety, insomnia etc.
And, what proponents or promoters of such cleanses claim here is funny – the bad stuff is leaving your body, while the fact is you have major nutrient deficiencies surfacing as a result of detox.
While, principally, having fruits, herbs, vegetables, and juices are all very good if they’re part of an overall diet. But in isolation, they’re not enough to complete all your nutritional requirements.
But the use of commercial detox products may contain harmful ingredients (1).
Our body has evolved as a piece of sophisticated & versatile machinery that has been through centuries of evolution and hence smart enough to protect & detoxify you from alien agents when needed.
The kidney, liver, digestive system, etc. are all involved in the detoxifying process, you just need to give them, the right atmosphere – by reducing alcohol consumption & consumption of highly processed & low nutrient foods, eating whole & nutrient-dense foods that are rich in fiber, protein & other nutrients, sufficient sleep, water, & regular physical activity etc.
To put this in a nutshell, whether it’s a detox product or any other product that intends to improve your health or make you feel or look better, basically promises quick results, here’s something you should know.
Marketers know that we as human beings are always looking for shortcuts, and will take one when shown to them, irrespective of the results.
So, in the name of health, when the market is largely unregulated, the opportunity is huge & awareness is missing, there is no harm in making a business out of something that doesn’t even make sense.
At last, remember that no amount of detoxification programs and drinks can replace a bad lifestyle. It never will.
Give the body it needs, and it will detox itself.
Research Conducted by: Cerenay Sarier
References used –
“Detoxes” and “Cleanses”: What You Need To Know
Klein AV, Kiat H. Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet. 2015 Dec;28(6):675-86. doi: 10.1111/jhn.12286. Epub 2014 Dec 18. PMID: 25522674.
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