Detox Diets
So it’s a day (or three….?) after Christmas and I don’t know about you but I am feeling the holiday treats and drinks. As someone who drinks very occasionally and stays pretty consistent with my nutrition for my fitness goals, I also (shocker) indulge in holiday treats, though in my case they are always gluten and dairy free.
Ironically, and well timed, my kids and I are binge watching the Marvel movies by chronological order, and I couldn’t help giggle when this particular scene happened between Thor and his mother, and seems very applicable right now.
So anyways, below is an article that I wrote for my rotation at the OSU Extension and am happy that this topic aligns nicely with the weird timing that is Christmas and New Years, when many folks set their New Year’s Resolutions for ‘Detoxing’ & ‘Weight loss’. I wanted to start with detox diets first then I’ll have subsequent articles for weight loss and how to get yourself back on track.
Detox Diets: Debunking the Myths
By Caressa Dunphy, OSU dietetic intern
To delve into a topic like this, it's important to understand a bit about human anatomy. Our bodies have multiple systems that work to maintain balance—called homeostasis—in factors like body temperature, pH levels, and various chemical components, such as excess nutrients (like extra vitamins and minerals, including sodium), toxins (such as alcohol), and other substances the body doesn't need at a given time. pH levels measure the balance between acids and bases, and the liver, kidneys, respiratory system, and digestive system all play a role in keeping this balance within a very narrow, stable range. Failure to stay within these ranges causes health issues and disease.
When someone attempts a detox diet, they often don't realize that their bodies are already equipped to handle the removal of excess substances and maintain homeostasis. To put it simply: You do not need a detox diet for your body to get rid of waste or achieve balance. It’s already doing it for you!
Some common detox diets include enemas, lemon water, fasting, herbal teas, food elimination, pH balancing water, extreme exercise protocols, and more. Many of these approaches involve extreme methods, such as drinking large amounts of water to ‘flush out toxins’. Detox diets can affect our internal body’s balance, which can be very dangerous. For example, a detox diet that promotes a fasting diet and drinking excess amounts of water can interfere with the body's delicate electrolyte balance, which could have serious health consequences.
So, what can you do to help your body "reset" healthfully? Research shows that the most effective way to support your body's natural detoxification processes is by choosing foods that are nutrient-dense (rich in vitamins, minerals, and other beneficial compounds) over calorically dense foods (those high in calories and low in nutrients). This includes reducing the intake of saturated fats (commonly found in ultra-processed foods and fattier cuts of meat), added sugars, and highly processed foods. It also means staying hydrated by drinking adequate water (about half of your bodyweight in ounces each day), opting for non-sweetened beverages over sugary drinks, and limiting alcoholic beverages.
Understanding food labels and ingredients is also key to making healthier choices. Pay attention to the balance of fats, proteins, added sugar and carbohydrates in your diet. Incorporating lean protein sources, fruits and vegetables and high-fiber carbohydrates can help your body function more efficiently.
When it comes to weight loss, the only proven method is to create a caloric deficit—eating fewer calories than your body needs for maintenance. A typical caloric deficit might be around 250-500 fewer calories per day. Increasing your physical activity can also help with weight loss, while also strengthening your heart and lungs. This can be achieved through a combination of strength training exercises like weightlifting, aerobic exercises like walking, running, or cycling, and reducing caloric intake.
Additionally, “detox” strategies may lead to weight gain, as they fail to promote sustainable habits like portion control, mindful eating, swapping calorically dense foods for nutrient-dense ones, and increasing physical activity. In fact, these diets can sometimes result in disordered eating and malnourishment, leading to more serious health issues and additional stress on the body. Stress, in turn, can increase cortisol levels, can trigger disordered eating behaviors, creating a harmful cycle that makes it harder to maintain a healthy, balanced lifestyle. Instead of relying on a “detox” try focusing on lasting lifestyle changes.
Managing your stress with physical activity, nutrient-dense foods, spending time outdoors in nature, and connecting with loved ones can all contribute to a healthier, more balanced lifestyle.
I hope that you find the article helpful!
Now do yourself a favor and go have a salad!🥑🥗
Sources
“Detoxes” and “Cleanses”: What You Need To Know. (n.d.). NCCIH. Retrieved November 25, 2024, from https://www.nccih.nih.gov/health/detoxes-and-cleanses-what-you-need-to-know
Do Detox Diets and Cleanses Really Work? (2019, January 10). Healthline. https://www.healthline.com/nutrition/detox-diets-101
Do Detox Diets and Cleanses Work? (n.d.). NIH News in Health. Retrieved November 25, 2024, from https://newsinhealth.nih.gov/2021/12/do-detox-diets-cleanses-work
Jung, S.-J., Kim, W.-L., Park, B.-H., Lee, S.-O., & Chae, S.-W. (2020). Effect of toxic trace element detoxification, body fat reduction following four-week intake of the Wellnessup diet: A three-arm, randomized clinical trial. Nutrition & Metabolism, 17, 47. https://doi.org/10.1186/s12986-020-00465-9
What Happens to Your Body When You Do a Detox Diet. (n.d.). EatingWell. Retrieved November 25, 2024, from https://www.eatingwell.com/article/8021038/what-happens-to-your-body-when-you-do-a-detox-diet/
