Detox diet: understanding its benefits and risks

Common methods include prolonged fasting followed by water consumption, consuming solely fruits and vegetables or their juices, using specialised supplements for toxin elimination, taking laxatives, or drinking certain herbs and teas.

According to nutrition specialist Keri Gans, "Our bodies naturally detox themselves daily — that is the role of our kidneys and liver." She suggests that there may not be an essential need to adhere to detox diets, but individuals considering trying them should weigh their benefits and risks before making a decision.

The detox diet advantage: what makes it worthwhile

Although a detox diet may offer some short-term benefits, they often lack substantial evidence for long-term effectiveness. Consequently, most research advises against adopting such diets. The primary aim of a detox diet is usually weight loss, achieved through significant calorie reduction. However, any weight loss is likely to be temporary and easily regained.

In this regard, Gastroenterologist Michael Smith says: "If your goal is weight loss, a detox diet might help you drop a few pounds, but you'll likely just gain it back. In the end, you haven't accomplished anything, and it's certainly not a healthy approach."

This diet may curb sugar cravings and acclimate the body to healthier food choices, emphasising the importance of fruits and vegetables. It enhances the digestive system, supplies nutritional elements, and ensures proper hydration through adequate fluid intake.

Detox risks: what you need to know

A 2019 study involving 22 women who used detox supplements for 4 weeks found no noticeable health benefits. This finding suggests that the purported benefits of detox supplements require further validation, and potential risks may outweigh the advantages.

For individuals with weak willpower, a detox diet may be unsuitable. Such diets often result in intense hunger and demand strict commitment. Calorie restriction can lead to fatigue, diminished energy levels, difficulties in exercising, and possible nutrient deficiencies. Primary care physician Dr. Teresa Dean warns, "Calorie restriction tends to lower your metabolism when sustained longer than a few days."

The weight loss from detoxing is often temporary and may be followed by rapid weight gain in a brief period. This occurs because the body reacts to the severe deprivation of food and essential nutrients.

It is prudent to avoid excessive reliance on detox dietary supplements and consult a doctor before beginning any such regimen. Limiting protein intake can lead to muscle weakness and adversely affect muscular health. Furthermore, prolonged detox regimens that involve food deprivation may lower metabolic rates, disrupt hormonal balance, and lead to increased fat storage rather than fat burning.

Another potential risk is a fluid imbalance caused by consuming excessive amounts of fluids during detox. Research published in the 2018 issue of the medical journal Cureus revealed that consuming excessive fluids daily, beyond the normal limit, can have adverse effects.

Moreover, a 2022 review published in “Frontiers in Nutrition” highlights that detox diets might raise cortisone levels, potentially increasing stress and appetite. Additionally, consuming excessive amounts of fruits and vegetables might elevate certain vitamins and minerals beyond typical levels, which may be detrimental.

The National Center for Complementary and Integrative Health cautions against adopting a detox diet for toxin elimination, citing the aforementioned health risks. American regulatory bodies like the Food and Drug Administration (FDA) and the Federal Trade Commission (FTC) have acted against certain detox supplements containing hazardous and illegal ingredients.

According to Nayan Patel, an adjunct professor at the University of Southern California: "If you treat your body well, it will detox naturally, without any detox treatments."

References

[1] healthline.com, What Is a Detox?
[2] health.qld.gov.au, Detox and cleansing diets: more harm than good?
[3] everydayhealth.com, Detox Cleanses: The Most Popular Types and What to Know
[4] medicalnewstoday.com, What is a full body detox, and do they work?
[5] medicinenet.com, Do Detox Diets and Cleanses Really Work?