Do diets and detoxes really work?

Detox diets are becoming more popular than ever and work to cleanse the blood and remove harmful toxins from the body. However, it's not entirely clear how they do this, what specific compounds they have to get rid of, and whether they'll work. The article will review in detail about detox diets and their effects on health.

Detox diets generally include short-term dietary interventions designed to remove toxins from your body. A typical detox diet includes periods of fasting followed by a strict diet of: Fruits, vegetables, fruit juices, and water. Sometimes a detox also includes: Herbs, teas, supplements, and colon cleanses or enemas.
Following these types of diets is said to:
Rest your organs by fasting Stimulate the liver to remove toxins from the body Promote the elimination of toxins through the stool, urine and sweat Improve circulation Give your body the nutrients it needs from healthy foods Detoxification therapies are most often recommended because of the potential for exposure to harmful chemicals in the body. your environment or diet. These include: Contaminants, synthetic chemicals, heavy metals and other harmful compounds contained in food.
These diets are also considered to be able to help with various health problems, including: Obesity, digestive problems, autoimmune diseases easily, inflammation, allergies , bloating and chronic fatigue...
However, human research on detox diets is lacking and the few studies that exist have significant flaws. For this reason, detox is seen as a short-term intervention to remove toxins from your body. They are believed to be able to assist with various health problems.

There are many ways to go on a detox diet - from complete starvation to simpler food changes. Most detox diets will include at least one of the following:
Fasting for 1–3 days. Drink fresh fruit and vegetable juices, or drink fruit smoothies, water, and tea. Drink only specific liquids, such as: Salt water or lemon juice. Eliminate foods that contain health-affecting factors such as: Many heavy metals, contaminants and allergens. Take supplements or herbs. Avoid all potentially allergenic foods, then slowly get used to and use these foods. Use a laxative, for the purpose of colon cleansing or enema. Exercise regularly . Completely eliminate alcoholic beverages such as: Wine, beer and stimulants such as: Coffee, tobacco, refined sugar. Detox diets vary in intensity and duration.

Detox diets rarely identify the specific toxins they want to eliminate. Their mechanism of action is also unclear. In fact, there is little to no evidence that a detox diet removes any toxins from your body. Furthermore, your body is capable of cleaning itself through the liver, feces, urine, and sweat. The liver can render harmful substances harmless, and at the same time, the liver then detoxifies these toxins from the body.
Despite this, there are some chemicals that may not be easily removed by these processes, including: Persistent organic pollutants (POPs), phthalates, bisphenol A (BPA) and heavy metals ,... These substances tend to accumulate in fatty tissue or blood and take a very long time - even years - for the body to eliminate on its own. However, these compounds are often eliminated or restricted from commercial products today.
Overall, very few studies to date provide evidence that detox diets help remove any of these compounds.

Should you diet and do detox measures? Some people say they feel more focused and energetic during and after the detox diet. However, this improved health status may simply be due to you eliminating processed foods, alcohol and other unhealthy substances from your diet. You can also get vitamins and minerals from your diet that you were previously deficient in. That said, many people also report feeling very unwell during their detox

Very few scientific studies have investigated how detox diets affect weight loss . While some people can lose a lot of weight quickly, this effect seems to be due to loss of fluid and carb stores rather than fat. This weight is usually quickly regained after you take a shower.
A study done in overweight Korean women examined the lemon detox diet, which restricted you to only blends of organic maple syrup or palm and lemon juice in seven days. This diet significantly reduced body weight, BMI, body fat percentage, waist-to-hip ratio, waist circumference, markers of inflammation, insulin resistance, and stored leptin levels. pine.
If a detox diet involves severe calorie restriction, it will certainly make your body lose weight and improve metabolic health - but it is unlikely to help you lose weight in the short term. long time.

Certain types of detox diets can have the same effect as short-term or intermittent fasting. Short-term fasting may be beneficial in improving various markers of disease in some people, including improved leptin and insulin sensitivity. However, these signs are not universal in everyone. Studies in women show that both fasting for 48 hours and reducing calorie intake for 3 weeks can increase your stress hormone levels. On top of that, weight loss diets can be viewed as a stressful experience, as they involve resisting temptations and feelings of extreme hunger.

Several aspects of a detox diet may be beneficial to health, such as:
Avoiding food sources of heavy metals and POPs in your daily diet. Lose excess fat Exercise and practice to make sweating happen more often Eat whole foods that are packed with nutritious ingredients, and these foods are all very healthy Avoid foods Processed foods Green tea drinks Limit stressful mental states, relax and get a good night's sleep When you apply and follow these principles are often associated with improved health - no matter what you are doing. Follow a detox diet or not.

Before performing any form of detox, it is important to consider the possible side effects of its application.

Some detox diets recommend fasting or severe calorie restriction. Short-term fasting and limited calories can lead to fatigue, irritability, and bad breath. Long-term fasting can lead to energy, vitamin and mineral deficiencies, electrolyte imbalances, and even death.
Furthermore, bowel cleansing methods, sometimes recommended during detox, can cause dehydration, cramps, bloating, nausea and vomiting...

Some detox diets may carry the risk of overdosing on supplements, laxatives, diuretics and even water. The detox industry lacks regulation and oversight, and many detox foods and supplements may not have any scientific basis.
In the worst cases, the ingredient labels of detox products can provide inaccurate information and will increase your risk of overdose, potentially leading to serious effects - and even cause death.

Some people should not start any detox or calorie-restricted regimen without consulting their doctor first. Population groups at risk include: Children, adolescents, older adults, people who are malnourished, pregnant or nursing women, and people with blood sugar problems, such as diabetes diabetes or an eating disorder.
Your body is constantly exposed to harmful substances in the surrounding environment. However, the body can get rid of them without further help. While detox diets may seem appealing, their benefits may have nothing to do with the removal of toxins, but rather with the elimination of various unhealthy foods. A smarter approach to detox is to eat healthier and improve your lifestyle.

Reference source: healthline.com