Lately detox diets (or “cleanses”) are all over the news
promising us dramatic weight loss results that will help us get our beach body
fast. But do these diets actually
work?
A detox, which is short for detoxification, is a diet that
claims to flush toxins and unwanted chemicals from your body through extreme
fasting or ingestion of a certain food, beverage, and/or laxative (1). Detox
diets are intended to achieve rapid weight loss and claim they will leave you feeling
younger and healthier. Unfortunately, these extreme diets have unwanted and
potentially harmful side effects that are often not reported by their
advocates. Here we bust the top detox diet myths by analyzing the three most
popular cleanses: the master cleanse, candida cleanse and colon cleanse.
The Master Cleanse
With the master cleanse, a mixture of water, lemon juice,
maple syrup, and cayenne pepper is consumed every day for 10-28 days (2). No
food, caffeine or alcohol is allowed.
Diet claims:
-rapid weight loss
-more energy
-flushes toxins from body
Truth:
With any diet that requires you to consume a very low amount
of calories, weight loss will occur. Unfortunately, rapid weight loss can
actually lead to future weight gain because periods of extreme fasting
can slow your body’s metabolism to conserve energy. Some other harmful side
effects of the master cleanse include heart palpitations, decreased immune
function and depletion of essential nutrients (3). Instead of severely
restricting your food intake, try increasing your intake of fresh fruits and
vegetables, lean meats, and meat alternatives. Decreasing processed meats and
deep fried foods can also help you achieve a healthy weight. Eating a wide
variety of foods from each of the four food groups is a great way to ensure you
are getting all the important nutrients your body needs.
The Candida
Cleanse
No sugar, white flour, yeast or cheese may be consumed. The
diet claims that these foods promote candida overgrowth, which is reported to
cause unpleasant symptoms such as fatigue (4).
Diet claims:
-decreased fatigue
-less headaches
-improved memory
Truth:
There is no current evidence that supports the theory of
Candida overgrowth in the intestine, so the benefits of decreasing your intake
of refined foods probably isn’t a result of decreased Candida growth (4).
However, cutting out processed foods that are high in sugar and fat, and low in
other important nutrients may make you feel better in general. Sugar has
addictive properties that can lead to cravings for unhealthy foods, but by
practicing portion control and choosing low fat and unprocessed foods, you can
lose weight and feel great!
Colon Cleansing
A diet consisting of psyllium fibre, liquids, herbs and
supplements is consumed (5). Laxatives are occasionally used to help move waste
through the intestines quicker.
Diet claims:
-removes waste and toxins from intestines
-rapid weight loss
Truth:
Your digestive system naturally removes waste and bacteria
from your body. Colon cleansing, especially the use of laxatives (unless
otherwise prescribed by a physician), are unnecessary and can actually be
harmful to your body. Colon cleansing can increase your risk of dehydration, infection,
bowel perforations, and can cause a rise in electrolytes that is especially
dangerous if you have heart or kidney problems. While colon cleansing diets can
be harmful to your health, Dietitians recommend increasing your daily fibre
intake and drinking plenty of clear liquids such as water. Fibre makes you feel
full and can prevent overeating, which promotes weight loss.
Some people consider following a colon cleansing diet due to
constipation. If you are trying to relieve constipation first try increasing
your fibre intake, drinking lots of fluids, and exercise daily.
So what's the conclusion on detox diets? Are they that magical fix to all our problems? In short: no probably not, but there are a few key points that we can take from them to help us feel great and achieve a healthy weight:
1. Drink plenty of water/clear fluids every day - about 8-9 cups. Water helps keep you feel full and therefore can help prevent overeating. Dehydration can lead to headaches, fatigue and muscle cramps - so drink up!
2. Avoid sugary drinks and processed foods. They are loaded with "empty calories" ie. they are often high in fat and energy content and don't provide you with any nutritional benefits.
3. Increase your consumption of fruits and vegetables. They are a source of important vitamins, minerals and phytochemicals (compounds that naturally occur in plant-based foods that have many health benefits such as decreasing your risk of cancer, heart disease and more!).
References
(1) http://www.webmd.com/diet/features/detox-diets-purging-myths
(2) http://themastercleanse.com/master-cleanse/faq/
(3) http://www.health.com/health/article/0,,20409933,00.html
(4) http://www.mayoclinic.com/health/candida-cleanse/AN01679
(5) http://www.justcleansing.com/coloncleansing.htm
(6) http://www.mayoclinic.com/health/colon-cleansing/AN00065
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