The Truth About Detox Diets

A detox diet sounds like a good idea, but there is not much evidence to support it. Learn about some possible benefits and the risks of detoxing.

By Chris Iliades, MD

Medically reviewed by Pat F. Bass III, MD, MPH

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Starting a detox diet, or detox cleanse, sounds like a good idea: Who wouldn't want to cleanse their body of dangerous toxins? People who push these diets claim that toxins from our food and water get stuck in our digestive systems and other parts of our bodies and need to be eliminated. But when it comes to telling us exactly what these toxins are, and why our bodies need a special diet to get rid of them, there is not much in the way of convincing evidence.

"Detox diets are often very restrictive diets,” says registered dietitian Debra J. Johnston, RD, director of nutrition services at Remuda Ranch, a program for eating disorders in Wickenburg, Ariz. “This makes them hazardous for many people, including the patients that I normally work with. Many times, people embark on these diets in an effort to feel better, but they often do so without consulting their physician first."

Some Common Detox Diets

There are many types of detox diets. Most are meant for short-term use to flush or cleanse your system. Although there may be some immediate weight loss associated with detoxing, losing weight is not the main purpose for most of these diets. Detox diets may involve periods of fasting, drinking only fluids, eliminating certain foods, herbal supplements, or even the use of enemas to cleanse your colon.

"Many detox diets eliminate processed foods and animal products while emphasizing fresh fruits and vegetables. Other detox regimens increase the amount of water or juice that the individual consumes," explains Johnston. Eating natural foods, eliminating processed foods, and increasing fruits and vegetables can be good for digestive health.

There are detox diets that last one day and detox diets that last four weeks. You can detox on raw foods or lemonade. Here are some examples of popular detox plans:

Master Cleanse. First introduced in the 1940s, the Master Cleanse may start with a phase that has you drinking only lemonade made from spring water, lemon juice, maple syrup, and cayenne pepper for up to two weeks.

Fast-Track Detox Diet. This detox diet claims you will lose up to eight pounds and get rid of so-called fattening toxins. The diet starts with organic foods and then moves on to fruit juices and psyllium husks or ground flaxseed to stimulate your colon. The total diet lasts for 11 days.

Jump-Start Juicer. This diet is a combination seven-day weight loss and detox cleanse. The diet is based around eating only raw fruit and vegetables for a whole week.

Other popular detox diets include You Are What You Eat, Fruit Flush, Quantum Wellness, and the Martha's Vineyard Detox diet, which claims followers will lose 21 pounds in 21 days.

Possible Pros of a Detox Diet

Here are a few of the claimed benefits you might experience from a detox cleanse:

• Improved function of your kidneys and liver
• Increased energy and vitality
• Arousing the mind and spirit
• Quick jump-start to a weight-loss program
• Improved ability to fight off various diseases

Cons and Risks of Detox Diets

"Often detox diets have a placebo effect where the individual feels better because he believes that he is doing something healthy for his body, while in reality, he may be doing more harm than good by causing nutrient deficiencies," says Johnston.

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Have digestive problems? Find a gastroenterologist near you.

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She warns:

• A sudden increase in fiber-heavy fruit and vegetables can lead to bloating, gas, and possibly diarrhea. This may be one reason that people believe that detox diets 'cleanse' the digestive system.
• Detox diets are not recommended for teenagers, pregnant women, or people with health conditions because of the danger from not getting enough calories and proteins.
• People with a tendency to addiction may experience a "high" from detoxing that may lead to dangerous eating disorders.
• Detox diets do not result in long-term weight loss. These diets are only meant to be used for a short period, and most people rapidly regain any lost weight once the diet is over.
• There is no real evidence that a detox diet is any better at getting rid of toxins than your body's own natural defense mechanisms.

Johnston says that anyone who is thinking about starting one of these diets should contact his physician first.

“Until there is solid scientific proof that detox diets really have any effect on the level of toxins in the body, my recommendation is that people eat plenty of fresh fruits and vegetables, high-quality proteins, and a wide assortment of whole grains. Our bodies were created with a very complex detoxification system that if properly cared for will function very well to eliminate toxins," she says.

If this is all I have in the fridge, why I'm I so OBESE!

10 dirty fruits and veggies

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By Ashley Macha

Are the fruits and vegetables you buy clean enough to eat?

The Environmental Working Group (EWG) studied 100,000 produce pesticide reports from the U.S. Department of Agriculture and the U.S. Food and Drug Administration to create a list of 49 of the dirtiest and cleanest produce.

So before you hit the grocery store, see how some of your favorite fruits and veggies measured up.

Did one of your favorites make the list? Don't worry, the EWG recommends purchasing organic or locally grown varieties, which can lower pesticide intake by 80% versus conventionally grown produce.

Celery
This stalky vegetable tops the dirty list. Research showed that a single celery stalk had 13 pesticides, while, on the whole, celery contained as many as 67 pesticides.

Chemicals fester on this vegetable as it has no protective skin and its stems cup inward, making it difficult to wash the entire surface of the stalk. It’s not easy to find locally grown celery, so if you like this crunchy veggie, go organic.

Peaches
Peaches are laced with 67 different chemicals, placing it second on the list of most contaminated fruits and vegetables. They have soft fuzzy skin, a delicate structure, and high susceptibility to most pests, causing them to sprayed more frequently.



Strawberries
This red, juicy fruit has a soft, seedy skin, allowing easier absorption of pesticides. Research showed that strawberries contained 53 pesticides. Try to buy strawberries at a local farmer’s market for a sweet dessert.

Apples
Apples are high-maintenance fruit, needing many pesticides to stave off mold, pests, and diseases. The EWG found 47 different kinds of pesticides on apples, and while produce washes can help remove some of the residue, they’re not 100% effective.

Blueberries (domestic)
These antioxidant-rich berries have a thin layer of skin that allows chemicals to more easily contaminate the fruit. Domestic blueberries were loaded with 13 pesticides on a single sample, according to the EWG. Imported blueberries also made the list at No. 14 for the dirtiest produce.



Sweet bell pepper
This crunchy, yet thin-skinned, vegetable is highly susceptible to pesticides. According to the EWG, sweet bell peppers showed traces of 63 types of pesticides. While some pesticides can be washed away, many still remain.

Spinach, kale, collard greens
These leafy green vegetables are on the list, with spinach loaded with 45 different kinds of pesticides and kale 57.

In 2006, Dole recalled bagged baby spinach after multiple E. coli illnesses associated with the vegetable made their way across the country.



Grapes (imported)
These tiny fruit have extremely thin skins, allowing for easy absorption of pesticides. And think twice before buying imported wine. The grapes that go into the wine could be coming from vineyards that use too many pesticides.

Potatoes
Have you ever indulged in a potato skin at your favorite restaurant? You might want to think twice before eating the skin. This spud was highly laced with pesticides—36, according to the EWG—that are needed to prevent pests and diseases.


Cherries
Cherries, like blueberries, strawberries, and peaches, have a thin coating of skin—often not enough to protect the fruit from harmful pesticides.

Research showed cherries grown in the U.S. had three times the amount of pesticides as imported cherries. Because cherries contain ellagic acid, an antioxidant that neutralizes carcinogens, it’s worthwhile to buy organic or seek imported ones.

HCG Diet: Look Elsewhere for Weight Loss

What it is: HCG (human chorionic gonadotropin) is a hormone produced during pregnancy by the cells that form the placenta. This hormone is detected in the blood around 11 days after conception; it is detected in the urine around 12-14 days after conception. While it is most commonly associated with pregnancy, it is present in both genders.

What it does in the body: HCG signals the hypothalamus (area of the brain that affects metabolism) to mobilize fat stores. In pregnancy, this helps the body bring nutrients into the placenta, fueling the fetus with the energy to grow.

The weight loss claim: The HCG diet (using daily hcg injections) will help you lose 1-3 pounds per day.  The HCG-diet combines the daily injections with a very low-calorie diet (500 calories per day).

500-calories per day is severely restrictive! In fact, it is not enough calories to support normal brain function. Your body will compensate by using stores of glycogen, protein (muscle) and some fat, which lowers your resting metabolism. Before you can lose true weight, you will be so irritable, lightheaded, and cranky that you’ll reach for whatever food you can get your hands on and have a field day.

Scientific evidence: There is no scientific evidence supporting HCG injections as a weight loss strategy. In addition, these injections have not been approved by the FDA for use in weight loss. In fact, since 1975 the FDA has required all marketing and advertising of HCG to state the following: “HCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or ‘normal’ distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.”

“HCG is a hormone extracted from urine of pregnant women. It is approved by FDA for treatment of certain problems of the male reproductive system and in stimulating ovulation in women who have had difficulty becoming pregnant. No evidence has been presented, however, to substantiate claims for HCG as a weight-loss aid.” via the FDA

HCG ban: The hormone was recently added to the list of “banned substances” in Major League Baseball, as it was becoming increasingly popular among steroid users. Athletes turned to this, among other “performance enhancing drugs” because it “mitigates the side effects of ending a cycle of steroids.”

Negative side effects: The common side effects include headaches, mood swings, depression, blood clots, confusion, and dizziness. Some women also develop a condition called Ovarian Hyperstimulation Syndrome (OHSS); symptoms of this include pelvic pain, swelling of the hands and legs, stomach pain, weight gain, shortness of breath, diarrhea, vomiting/nausea, and/or urinating less than normal.

Remember, if it sounds too good to be true, it usually is. Weight loss is hard work and it won’t come in a potion, pill, or injection. The most “dangerous” thing you should be doing to your body is trying a new exercise that intimidates you like rock climbing or completing a marathon.

Kettlebell workout! Killer!!!!!!!!!!!

Vegetarianism: Variations on a Theme

VEGETARIANISM: In its simplest form, the abstinence from all flesh foods—those foods which inherently require the taking of an animal’s life—in favor of plant foods. Without further qualifying terms, the term “vegetarian” does not specify whether or not a person might choose to eat animal products like milk and eggs, which do not inherently require the taking of an animal’s life.



LACTO-VEGETARIANISM: A vegetarian diet with the inclusion of milk and/or dairy products.



OVO-VEGETARIANISM: A vegetarian diet with the inclusion of eggs (usually eggs from chickens or other fowl, but presumably an ovo-vegetarian might also eat fish roe).



PESCO-VEGETARIANISM (a.k.a. pescetarianism): A vegetarian diet with the exception of consuming fish and/or seafood. This is often viewed by adherents as being a voluntary abstention from eating land animals. This diet is similar to (and often overlaps with) the popular version of the Mediterranean Diet.



POLLO-VEGETARIANISM (a.k.a. pollotarianism): A vegetarian diet with the exception of consuming chicken (and possibly other types of fowl). This is often viewed by adherents as being a voluntary abstention from red meats and from eating more highly-developed mammals such as cows, pigs, sheep, etc. NOTE: Many vegetarians do not feel that people who include seafoods or land fowl in their diets qualify as vegetarians at all. Indeed, many practicing pescetarians and pollotarians feel that their diet is a similar but entirely distinct dietary philosophy from vegetarianism. Some people prefer to use terms such as “semi-vegetarianism” or “flexitarianism” to refer to the primary (but not exclusive) practice of vegetarianism. ALSO NOTE: The above variants on vegetarianism may be combined in any way to describe an individual’s food choices. (e.g. lacto-ovo-vegetarianism, pollo-ovo-vegetarianism, etc.)



VEGANISM: The more extreme end of the scale of vegetarianism. A vegan (both “vee-gan” and “vay-gan” are accepted pronunciations) abstains from all animal foods, including any meats, fish, eggs or dairy. Some vegans, but not all of them, also abstain from honey and other bee products, as well as clothing and materials made from animal products (e.g. silk, leather, fur, etc.). Many vegans view their dietary choices as being just a part of veganism, which is more fully viewed as a way of life and a socio-political stance.



FREEGANISM: A subset of veganism which utilizes the same basic food choices but often lives out the socio-political aspects of veganism in an even more direct and radical way. Freegans seek to minimize or eliminate participation in the corporate food system by practices such as foraging for wild plant foods, community gardening, bartering for food instead of using money and dumpster diving (taking food that is still edible but past its expiration date out of supermarket, restaurant and bakery dumpsters). Dumpster diving especially is seen as a radical form of environmental stewardship—saving otherwise good food from going to a landfill. Getting food for free in this way also gives rise to the name—“free” plus “vegan” equals “freegan.”



MEAGANISM: A further subset of freeganism! A meagan would dispense with the strict adherence to a vegan diet when their dumpster diving provides them with usable meat or other animal foods. (“Meat” plus “vegan” equals “meagan.”) Some meagans argue that all foods produced by the dominant corporate model are ethically-tainted, meatless or otherwise. Following this line, there is no moral high ground to be had when eating salvaged food. Other meagans believe that it is disrespectful to the spirit of an animal to allow its flesh or other products to be wasted, so it is better to eat these items and honor the loss of their lives by keeping them in the food chain whenever possible.



FRUITARIANISM: A subset of veganism wherein neither animals nor plants are allowed to be harmed or killed to feed human beings. This means that only the fruits of plants and trees are morally acceptable as human food, as these may be harvested without doing any harm to the plant. However, there is no strong consensus among fruitarians as to what exactly should constitute “fruit.” Botanically speaking, some common vegetables are actually classified as fruits (such as bell peppers, tomatoes and cucumbers), as are nuts and grains. Some fruitarians abide by the wider, botanical meaning of “fruit,” while others only eat the sweet, fleshy, more commonly-known fruits. Many fruitarians also include seeds in their diet, following the line of thought that anything that naturally falls from a plant (or would do so) is valid food.



LIQUIDARIANISM / JUICEARIANISM: A rarely-espoused dietary philosophy wherein adherents only consume liquids and fruit and vegetable juices. More often than not, such a program would only be undertaken for a limited period of time only for the purposes of a cleansing fast. However, a relatively small number of people have attempted to maintain such a regime over an indefinite period of time.



RAW FOODISM: While not necessarily falling under any of the above headings, many raw foodists base their food choices on some form of vegetarianism or veganism. A raw foodist consumes most or all of their foods in uncooked and unprocessed forms. (This may or may not include practices such as the soaking of nuts, seeds and grains.) While many raw foodists minimize or exclude animal products, some do consume raw meats, eggs and dairy products.



MACROBIOTICS: Again not necessarily falling under any vegetarian category, but many macrobiotic adherents have strong overlap with vegetarianism and veganism. The macrobiotic diet emphasizes eating foods that are grown locally and (to the extent possible) when they are actually in season, placing an emphasis on eating grains, legumes, vegetables, fruits, nuts, seeds, fermented soy products and sometimes fish. Processed foods and animal products are typically excluded, as are vegetables of the nightshade family.



VEGANGELICAL: Extreme veganism, where eating habits have become a highly intolerant, proselytizing religion!

How Not To Gain Weight After A Fast.