How does detoxing help lose weight

The theory behind cleanses is that, by eliminating solid foods or specific food groups, you are eliminating toxins, Patton says. Solid foods are often replaced with drinks like water with lemon, maple syrup and cayenne pepper; green tea; or freshly squeezed fruit and vegetable juices. Cleanses can last from a day to a month. Fiber, found in plant-based foods such as fruits and vegetables, slows digestion, helps with nutrient absorption and removes toxins via stool.

Your digestive tract uses probiotics from fiber to nourish your intestines with beneficial bacteria, which helps maintain immune health. If you choose to do a cleanse or detox, do so for no more than two days during a recovery week when you are doing little to no exercise. Detox diets may help with short-term weight loss, though more studies are needed. Some detox diets may resemble intermittent fasting regimes, which can improve some biomarkers of health. A few aspects of detox diets may have health benefits, such as 4 :.

Several aspects of detox diets may aid your health. These include avoiding environmental toxins, exercising, eating nutritious food, drinking water, limiting stress, and relaxing.

Several detox diets recommend fasting or severe calorie restriction. Short-term fasting and limited calorie intake can result in fatigue , irritability, and bad breath. Long-term fasting can result in energy, vitamin, and mineral deficiencies, as well as electrolyte imbalance and even death Furthermore, colon cleansing methods, which are sometimes recommended during detoxes, can cause dehydration, cramping, bloating , nausea, and vomiting Some detox diets may pose the risk of overdosing on supplements, laxatives, diuretics, and even water.

There is a lack of regulation and monitoring in the detox industry, and many detox foods and supplements may not have any scientific basis. In the worst cases, the ingredient labels of detox products may be inaccurate. This can increase your risk of overdosing, potentially resulting in serious — and even fatal — effects Certain people should not start any detox or calorie-restricting regimens without consulting a doctor first.

At-risk populations include children, adolescents, older adults, those who are malnourished, pregnant or lactating women, and people who have blood sugar issues, such as diabetes or an eating disorder. Detox diets may severely limit energy and nutrient intake, posing various risks to your health. Some groups of people should never do detox diets. Your body is frequently exposed to toxic substances. However, most of the time, it can remove them without additional help.

While detox diets may seem tempting, their benefits likely have nothing to do with vanquishing toxins, but rather with eliminating various unhealthy foods. A much smarter approach is to eat healthier and improve your lifestyle rather than go on a potentially dangerous cleanse.

However, this is typically the result of a poor diet and not liver function. While a healthy diet is important for long-term liver health, a special diet isn't always necessary. Moreover, there isn't any research showing that these types of diets are effective in detoxifying your body 6. In fact, some detox diets can be dangerous.

A detox diet is not necessarily designed for weight loss , although many claim detoxifying your body can support weight loss in a few different ways. However, there isn't any scientific backing to these theories. As far as we know, calorie control still remains the most effective approach to weight management.

Fasting and cleanses can help you cut a significant amount of calories, which often results in weight loss, but there is no research suggesting that the actual act of "detoxifying" produces better results 6. In addition, most detox diets are short-lived, less than two weeks, and result in mainly water weight losses. Fat loss requires much more time than that. Drastic diets also do not do a great job at instilling the behaviors and knowledge needed to continue to lose weight, which is why so many will regain any weight loss as soon as they resume their normal diet.

There are a number of popular detox diets on the market ranging from cleanses supported with supplements to eating clean. However, not all diets are created equal. A detox diet is specifically designed to remove toxins, whereas a dietary cleanse could be as simple as just cleaning up your diet. Thus, certain dietary cleanses may have more merit when it comes to improving your health and helping you lose weight.

But again, there isn't any research indicating that a dietary cleanse offers a unique benefit to detoxing or fat loss outside of calorie control and improved nutrition. So the best cleanse diets are those that opt for a well-rounded approach to healthy eating - focused mainly on cutting out empty calories and heavily processed foods and increasing your intake of nutrient-dense foods, all while maintaining the right amount of calories for you to lose weight effectively.

We've established that detox diets are not necessary to cleanse your system and likely have little to no additional advantages for weight loss. Here are some of the most common claims surrounding these diets that are driving the confusion, as well as a closer look at what the science actually says:.

Most health experts also advise that we choose monounsaturated or polyunsaturated fats instead. A detox diet is a good opportunity to learn to use healthier plant-based oils or avocado instead of dairy products like butter or cream. Some people also experience bloating and other stomach problems when they consume dairy.

Eliminating dairy for a short period of time can help you to determine if dairy products are a problem for you. Ketchup, mustard, mayonnaise, barbecue sauce, and other condiments generally provide very little nutritional value. Condiments can also be a source of added sodium, added sugar, or saturated fat. Eating foods without condiments can help you to enjoy the natural flavor of foods without adding unwanted calories.

Food Additives. Processed foods that contain additives like artificial sweeteners, artificial coloring, added sugar or added salt are usually not advised during a detox.

Instead, the focus is generally on foods that are in their whole or natural form. For many people, eating foods without additives helps them to reset their taste buds and learn to enjoy foods in their most nutritious unprocessed state. Sugary Drinks. Sugary beverages like sodas, juice drinks, sweetened teas, and high-calorie coffee drinks are a primary source of added sugar. These drinks generally provide very little nutritional value.

For that reason, they are almost always eliminated during a detox. A primary goal of many detox plans is to "reset" the body and to decrease dependence on less healthy foods and habits. The overconsumption of caffeine is one habit that is often targeted. While not every detox plan eliminates caffeinated beverages, many suggest that you cut them out to allow for better sleep and fewer caffeine-related symptoms such as headaches or jitters. Evidence regarding the health effects of moderate alcohol consumption has varied, but research suggests that there is no safe level of alcohol consumption.

Almost every detox program eliminates beer, wine, and cocktails. Some detox programs have specific daily protocols in place to regulate how much and when to eat certain foods. For example, there are programs where you drink juice beverages every few hours and consume vitamin supplements in between.

But other detox programs allow you to maintain your regular eating schedule, as long as you only consume foods that are allowed. Almost all detox programs are limited in duration. For example, three-day detox programs are widely promoted on celebrity blogs and websites.

Because these diets are highly restrictive, it generally isn't realistic to sustain them for longer than a week or two at the most. Staying on a highly restrictive detox diet for too long can lead to malnutrition and excessive weight loss. There are a few helpful tips to keep in mind before you consider a detox diet. You'll want to do some research before choosing the right plan for you. It is also smart to take advantage of important health resources before you decide to start a detox plan.

There are a few different reasons that you might consider a detox diet. Various programs promote different benefits. In order to know if your program is successful, you'll need to be clear not only about which benefit you hope to achieve but also about how you will measure your success. For example, some short programs promise to de-bloat your body. These programs might eliminate gassy or high sodium foods that cause water weight gain. Success at the end of this program might mean that your clothes fit better.

Other programs advertise that they can help you to jump-start a longer-term weight loss program. If weight loss is your goal, you'll need a plan to transition from the detox plan to a sustainable program for healthy weight loss. Lastly, some plans promote the idea of getting rid of dangerous toxins in your body. The success of these plans will be harder to measure. However, you might simply feel better or feel like you look better at the end of these programs.

Some consumers assume that a detox diet provides an essential medical benefit. But your body already has systems in place to detox on its own. It's important to understand what detox diets can and cannot do so that you aren't disappointed with your results. Armstrong is a performance and wellness nutritionist at Stanford University. She says that detox diets are often misunderstood. Ian K. Smith, MD, agrees. Smith is the author of several best-selling diet books. He explains that the liver, kidney, lungs, skin, and gastrointestinal system remove toxins that accumulate in the body.

But he says that following a detox diet full of natural foods can enhance the body's ability to cleanse. He advises caution about assuming healthfulness when choosing a detox diet. Researchers have also questioned the need for detox programs.