Detox diets have been trending over the past decade. Popular diet strategies such as the detox diet claim to improve health and overall well-being. However, are they really necessary for an individual to be healthy?
What is a detox diet?
A detox diet is a diet regimen which aims for detoxification. Detoxification is the process of removing toxins which have accumulated in the body. Detox is commonly prescribed in naturopathy. Detox programmes usually employ one or more approaches for effectiveness.
Some methods of detoxification are:
- Fasting
- Drinking only juices/beverages
- Eating particular food
- Dietary supplements
- Herbs
- Colon cleansing (with enemas, laxatives etc.)
- Saunas
- Restricting environmental exposure
What is the difference – Fasting vs. Detox vs. Cleanse?
Though these words are used synonymously, they vary in their approach.
| Fasting | Detox | Cleanse |
| Fasting is the complete abstinence from food and drink for a chosen period of time. | Detox is focused on eliminating toxins from the body. | A cleanse focuses on thoroughly purifying and detoxifying the digestive system, aiming to remove accumulated waste, toxins, and potentially harmful substances from the gut. |
Why are detox recommended?
A study revealed that the most common reasons why naturopathy doctors suggest a detox are for –
- Cleansing
- Preventative medicine
- GI disorders
- Autoimmune conditions
- Inflammation
- Fibromyalgia
- Weight loss
- Chronic fatigue syndrome
A detox diet is based on the fact that an organism becomes oxidised when toxins get accumulated. Oxidative stress is a process which happens in the body when there is an imbalance of reactive oxygen species (ROS). ROS enters the body due to exposure to heavy metals, toxins, tobacco smoke, ionising radiation etc. An accumulation of ROS in the body can lead to inflammation. Inflammation is the major factor for several diseases such as cancer, diabetes, infertility, joint pain, atherosclerosis, sleep apnoea etc.
Antioxidants have a counter-effect on ROS. Plants are a good source of antioxidants. Synthetic antioxidants have also been developed to ease the process of detoxification. Obesity too is an inflammatory condition. Weight loss has a significant impact on oxidative stress. This is because the lower accumulation of adipose tissue (especially the abdomen) can reduce inflammation and ROS in the body. Improving muscle:fat ratio can also reduce oxidative stress.
However, it is important to remember that a healthy balance of oxidising molecules and antioxidants is essential for an organism.
What are the types of detox diets?
According to a study, below are some of the most popular detoxification regimens which have been employed as a detox diet:
| Detox diet | How is it done? |
| Lemon detox diet | It is a 10 day detox programme where in all meals are replaced with a liquid containing lemon juice/cayenne pepper/purified water/tree syrup. Sea salt water/mild laxative herbal teas are also used. |
| Liver cleansing diet | It is an 8 week diet where individuals consume a vegetarian, dairy-free, high fibre and low-fat diet. Liver tonics and epsom salts are also included. |
| Martha’s vineyard Detox Diet | It is a 21 day programme where individuals consume vegetable juices, soups, herbal teas etc. along with powders which are specially formulated, digestive enzymes, tablets, cocktails etc. |
| The Clean Cleanse | It is a 21 day programme, where individuals consume cleanse shakes, supplements and probiotics for breakfast and dinner. Lunch is a regular meal which excludes dairy, gluten, processed sugar, soy, corn, beef, pork and some fruits and vegetables |
| Dr Oz’s 48 hour weekend cleanse | It is a 48 hour programme which focuses on quinoa, vegetables, fruit juices, smoothies, vegetable broths, dandelion root tea. |
| BluePrintCleanse | It is a 3-day programme which is based on consuming 6 pre-prepared fruits and vegetable juices/day. |
| The Hubbard Purification RunDown | Participants take a niacin supplement with other vitamin and mineral supplements. They are allowed to take a balanced meal with electrolytes, polyunsaturated fatty acid (PUFA) oils. They need to exercise everyday and have a sauna for ~5 hours every day. Nicotine and alcohol are not allowed on the diet. |
*Tabular column is as mentioned in a study
Can we detoxify chemicals from our body?
The human body’s organs – the kidneys, liver, lungs, gastrointestinal tract, and skin. are involved in the process of detoxification. The pathway for detoxification will depend on the chemical which is to be eliminated from the body. Toxic chemicals which are foreign in nature are usually difficult to detoxify for the body’s natural detoxification process. Here are a few ways/agents which help in detoxifying chemicals from the body as seen in animal and human studies.
Coriander, malic acid (grapes and wine) citric acid (citrus fruits), succinic acid (blueberries, apples), citrus pectin (citrus pulp and peel), Chlorella can reduce specific toxic chemicals.
Coriander can cut the amount of cadmium that rainbow trout accumulate by 20–30%.
| Chemical | Nutritional agent |
| Aluminium | Malic acid, citric acid, succinic acid |
| Lead | Citrus pectin, coriander |
| Cadmium | Coriander |
| Mercury | Selenium, chlorella |
| H6CDD | Chlorella |
| PCDDs | Chlorella, Nori |
| PCDFs | Nori |
| HCBs | Olestra |
| PCBs | Olestra |
Is a detox for weight loss healthy?
There is not sufficient evidence to justify the short term and long term benefits of following a detox diet for weight loss. Evolution suggests that dieting is not sustainable as both animals and humans have evolved to defend against weight loss as starvation can reduce fertility and lead to death.
Any kind of energy restriction can change the way neuropeptides in the brain functions leading to weight regain/increased appetite/ weight loss plateau. Dieting in general can be stressful for many. Though the short term benefits of a detox diet is weight loss, more studies are needed to confirm the sustainability of this diet.
Possible risks of detox diets
- Not all detox programmes are safe.
- Most detox diets may be falsely advertised.
- It can lead to protein and vitamin deficiencies.
- There is a risk of overdosing supplements/laxatives/diuretics.
- Detox diets lack regulation.
- Higher risk for weight regain.
- Some cleanses involve drinking juices high in oxalate content. This can lead to kidney damage.
- For people with certain medical issues, detox diets might be dangerous.
- Detox diets can lead to dehydration, nausea, headache, weakness, dizziness, electrolyte imbalances.
- It could lead to refeeding syndrome.
- It can weaken the immune system.
The psychology of humans is based on the need for redemption. Detox diets are assumed to fall under the category of helping one start from a clean slate, however, there is insufficient evidence to justify the need to do a detox diet.
There are several other other diets which help one manage weight issues while still providing a good balance of macro and micronutrients. It is advised to speak to a health care provider to understand the best diet requirement and safety of detox diets based on individuals health conditions.
Mayuri,
Dietetic Researcher, Simplyweight
