Detox Diets and Cleanses, Fad or Effective?

07/19/2024

By Laura Nahins, Registered Dietitian, Nuvance Health

Detox diets are nothing new, in fact, they have become very popular trends on social media over the last decade. These diets claim to work fast by getting rid of negative chemicals and toxins from your body, promoting rapid and permanent weight loss and improving your overall health and well-being.

But do they work, and are they safe and healthy for you?

Learn more about nutrition counseling at Nuvance Health.

Do detox and cleanse diets work?

Many supplements and detox diets products on the market claim to be a type of chelation therapy, which is a process that works by removing heavy metals such as iron, lead, mercury and zinc from your blood. However, according to the U.S. Food and Drug Administration (FDA), more research is needed to determine if toxins and chemicals can be removed from the body through dietary means such as detox and cleanse-based diets.

Many supplements and chelation therapy products that can be purchased over the counter claim they can remove toxins, boost immune function and treat various diseases. However, these are false claims and in violation of federal laws, according to the FDA. The FDA has never approved any chelation product for over the counter use for any health condition.

There are no standards in place for what is considered detoxification in terms of detox diets and dietary supplements. Therefore, the claims these diets and supplements are making have no truth behind them. Some of the diets even include disclaimers stating the information included from the authors and publishers is not to be used to provide medical or health professional services. In addition to having no scientific evidence behind them, these diets can pose harmful effects on your body.

What are detox diets?

Detoxes and cleanses all promise the same results by suggesting they can remove toxins from your body, help you lose weight or promote better overall health. However, not all cleanses and detoxes are marketed as diet-based programs. Some programs offered to consumers include a variety of approaches including:

Fasting
Drinking only juices or similar beverages
Eating only certain foods
Using dietary supplements or other commercial products
Using herbs
Cleansing the colon (lower intestinal tract) with enemas, laxatives or colon hydrotherapy (also called “colonic irrigation” or “colonics”)
Reducing environmental exposures
Using a sauna

Some programs may be advertised commercially, offered at health centers or part of naturopathic treatment. Speak with your doctor before starting any detox or cleanse-based product or program.

Dangers of detox and cleanse diets

Most detox and cleanse diets provide very few calories, which does induce rapid weight loss but is dangerous to your body and may cause nutrient deficiencies.

While on these diets, your body does not have enough energy normally provided from food and the energy must come from the body’s reserves. Some of these diets require the addition of an excessive amount of salt which can throw off electrolyte levels. Since most detox products require use for a few weeks, they wreak havoc by depriving your body of important macro nutrients such as protein, fat, dietary fiber and carbohydrates.

The weight you lose on a detox or cleanse will most likely be regained after you go back to a normal diet. For people who already have compromised immune systems or certain conditions and illnesses, these diets may cause even more harm. The guidelines and suggestions set out by these diets are unrealistic and inappropriate for both short- and long-term use.

What are healthy ways to manage my weight?

For most people, gradual weight loss has the best long-term results. Set achievable, measurable and short-term goals. Healthy diets should include few processed foods and be rich in fruits, vegetables, lean protein sources and whole grains. Achieving and maintaining a healthy weight requires sustainable lifestyle changes. Focus on long-term habits rather than quick fixes to see lasting results.

Here are three important steps:

Setting realistic goals and tracking progress: Start with achievable weight loss goals. Break them into smaller targets and track your progress regularly to stay motivated and adjust your plan as needed.

Managing stress: Stress and emotions can lead to unhealthy eating. To manage your weight effectively, find healthy ways to deal with stress like exercise, meditation or breathing exercises. Practice mindful eating to avoid overeating due to emotions.

Getting good sleep and staying hydrated: Good sleep is crucial for weight management. Aim for 7 to 9 hours each night to keep your metabolism balanced and reduce food cravings. Stay hydrated by drinking enough water throughout the day to support your body's functions. These changes can help you achieve and maintain a healthy weight over time.

Are there any healthy and safe detox drinks?

An example of a healthy detox-like drink is a shake or smoothie made from whole foods, including fruit, vegetables and natural protein sources such as yogurt, milk. You can also up the detox component by adding seeds such as chia, hemp hearts, sunflower or pumpkin which are packed with natural nutrients and vitamins.

Chocolate-peanut butter protein shake recipe

1 cup skim milk
3/4 cup sliced, frozen banana
1/2 cup reduced fat, plain Greek yogurt
1 tablespoon unsweetened cocoa powder
1 tablespoon natural peanut butter
1 tablespoon honey or 2 Medjool dates (to add sweetness and extra fiber)
Ice as desired. Combine all ingredients and blend together in a blender until smooth.

Recipe courtesy of Laura Nahins, Registered Dietitian, Nuvance Health