Ditch the Detox

By Abby Schroeder

Detox diets appeal to the masses with claims of cleansing toxins and eliminating buildup of waste from the body. Some common examples include ItWorks, Teatox, juice cleanses, and endless more being promoted and sold online. One program claims to “detoxify, alkalize and promote pH balance within the body.” Another says it will “cleanse the body, wiping away the evidence of junk food and unhealthy habits.” Detoxes typically involve replacing some or all meals with liquids, cutting out multiple food groups, and can last anywhere from three days to three weeks or longer. With these programs comes a sense of renewal with the promise of a jumpstart to healthy living. Top that with claims of weight loss, younger-looking skin, faster metabolism, improved sleep and more energy–how could you resist?

Is all the hype warranted, though? Do detoxes work? And perhaps a more pressing question – are they safe?

Do they work?

As for the “detoxing” claims, promoters of these detox programs fail to identify what toxins they promise to eliminate, or how you can measure becoming fully “detoxified.” The truth is that the body does a great job of detoxifying itself by use of the liver and kidneys. It even has its own mechanisms for balancing pH levels, as the body cannot function if these levels are not within range. And in all honesty, if your body wasn’t detoxifying itself and maintaining its necessary pH levels, you would know. This is a serious medical issue and you would likely be hospitalized.

As far as losing weight goes, it is no secret that cutting out food groups or meals altogether and replacing them with a juice or smoothie will lead to weight loss. It is plain and simple calorie restriction. However, just like any extreme dieting, the likelihood of gaining the weight back is almost guaranteed. We can add this to the fact that research simply does not support any benefits to commercial use of detox diets and basically chalk it up to: we don’t really know if they ‘work.’ It is clear that the miracle claims of these detoxes are not as they seem, and that the body can detoxify just fine on its own.

Are they safe?

With the exception of specific medical cases, extreme dieting and calorie restriction is NOT recommended for weight loss and can actually be extremely dangerous. In fact, no registered dietitian (AKA the trained, nutrition expert) should be promoting these diets. The lacking protein and calories in detoxes can lead to loss of muscle mass and slowed metabolism in the long run, in addition to electrolyte imbalances and vitamin deficiencies. Restricting can also cause dangerous thoughts about food and body image, even resulting in eating disorders. At the very least, it contributes to a continuous unhealthy relationship with food. Finally, no research has determined to what length a detox is safe or harmful – three days, ten days, a month?! With no regulation and the severe risks at stake, detox diets can truly cause more harm than good.

What can you do instead?

Instead of depriving your body and risking your health, look for ways to nourish your body. These are 3 alternatives to help give you that sense of renewal and promote a healthy lifestyle without the potential harms and false hopes of a “detox.”

1.  Adding a smoothie to your daily routine. Blend up a nourishing smoothie with yogurt, fruit, greens, milk or water, and your favorite nut butter or protein powder as a breakfast option to jumpstart your day in a healthful and filling way. Or have this nutrient-filled smoothie as a snack between meals. Increasing your fruit and vegetable intake is a sure-fire way to become healthier and feel better - it's as simple as that! (Check out the end of this article for a delicious smoothie recipe).

2.  Ditch the sugary beverages. Eliminate consumption of empty-calorie beverages like sodas, sugary teas, juices or even alcohol. Make it a goal to stick with water and unsweetened or herbal teas with meals and throughout the day. This acts as a ‘cleanse’ from high calorie, sugar-filled liquids for improved health. You may even see some weight loss!

3.   Cook meals at home. We are more likely to eat healthfully when we make our own food than when we eat at restaurants. Challenge yourself to a ‘detox’ from eating out and focus on cooking at home with whole foods and fresh ingredients. And have fun with it – try something new, find fun recipes, cook with your friends or family, and post that delicious meal on Instagram!

Calcium Craver Smoothie

Serving Size: 1 cup

Ingredients:

1 ½  cup frozen strawberries

1 cup frozen blueberries

1 ½  cup frozen pineapple

1 banana

2 cups (1 large handful) fresh spinach

1 tbsp chia seeds

½ cup plain, fat free greek yogurt

2 cups 2% milk OR substitute with almond milk

Directions:

1. Add handful of spinach to blender

2. Add all fruit and chia seeds

3. Add yogurt

4. Add milk of choice

5. Blend until smooth