Detox Diets

October 30, 2023

One of the most popular trends in the fitness industry is detox diets. Detox diets are getting more and more popular and people use detox diets for multiple reasons. The claims made from detox diets includes weight loss, toxin elimination, improved skin health, improved liver and kidney health but do they really work as they claim.What is the science behind detox diets and toxin elimination?

WHAT IS A DETOX DIET?

DETOX DIETS typically includes consuming a limited set of foods that are claimed to have detoxification properties. This can include some form of fasting like juice fasting where you only consume juices, or water fasting or just consuming certain vegetables like coriander, nori, or sprout detox diet, etc.

But what does the science say about it?

TOXIN ELIMINATION: There are many diets and supplements that claim to eliminate toxins from the body, but every time such a claim comes up there are multiple questions that come up with it.

First, which toxins do these diets and supplements remove from our body? Any time I hear a claim about detoxification, this question comes up too and there is absolutely no answer. You will never be able to find a detailed answer to this question, because there is absolutely no research to support this idea of toxin elimination.

Secondly if there are toxins that are to be removed, then what mechanism do these supplements, foods and diets use to remove these toxins and is there any research to support these mechanisms?

If we look at the studies there are some studies that foods like coriander, nori and olestra have detoxification properties, but these studies are conducted in animals and not in humans. Animal studies are not enough to make a claim for these foods and suggests the practice of detox diets.

Here is a study from 2015 that was published in the journal of human nutrition and dietetics where they looked at the various detox diets and methods.The researchers clearly said that, “To the best of our knowledge, no randomized controlled trials have been conducted to assess the effectiveness of commercial detox diets in humans.”

And lastly, your body is totally capable of removing the toxins that enter our body. Your kidneys, skin, liver, and lymphatic system are totally capable of all the detoxification that your body needs and if in case your kidneys or liver is not working properly or if you really have toxins in your body in inappropriate amounts than no detox diet or supplement will cure it. In such a case you must consult a doctor immediately.

Considering all these factors, there is absolutely no reason to follow a detox diet and supplement for toxin elimination in healthy individuals. But what about weight loss?

Well, people do lose weight on a detox diet, but that weight loss is not because of a detox diet or certain foods. During the detox periodpeople go on a very low-caloric diets, give up most of the foodsand lose a lot of glycogen and water weight during that period. Majority of the weight loss comes from water loss and not from the fat loss.

DOWNSIDES OF FOLLOWING A DETOX DIET/SUPPLEMENT:

If we talk about the detox supplementsthen many times those supplements contain laxativeswhich clear the food from your gut and diuretics which causes water loss from your body. This can lead to diarrhea, stomach pain, headache, fatigue, dizziness, and many other problems also.

Since detox diets involve drinking a lot of fluids, many individuals are at a greater risk of hyponatremia (which means very low sodium levels), which is a very dangerous situation.

Consuming a lot of fluids along with supplements and herbs that might act as diuretics puts you at an even greater risk of hyponatremia.

A really good article from science-based medicine highlighted a case study of a 47-year-old female in which it was stated that

“A 47-year-old woman presented with seizures secondary to euvolaemic hyponatraemia. A collateral history revealed recent increased oral fluid intake and increased use of herbal remedies including valerian root over the New Year period. There was no history of psychiatric disease to support psychogenic polydipsia. She responded to careful sodium replacement in the intensive care unit and was discharged with no neurological sequelae.”

In simple terms this female was having seizures because of hyponatremia which happened because of increased fluid intake and herbal medicines that she was consuming during the detox diet.

So, considering all of this, we would suggest not to follow a detox diet as it can have many downsides and clearly no benefit has been proven in any good quality human studies. Any herbal medicine or supplement should be used only if prescribed by a medical practitioner.

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