DETOX/CLEANSING

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Demystifying Detox Diets

Can the Master Cleanse, Fat Flush, and other detox diets really help you lose weight and get healthier?

By Kathleen M. Zelman, MPH, RD/LD
WebMD Weight Loss Clinic - Feature

Reviewed By Louise Chang, MD

The Master Cleanse or Lemon Detox Diet, Fat Flush, 21 Pounds in 21 Days, the Liver Detox Diet -- these are just a few of the so-called "detoxification" diet plans that have become all the rage. Holistic healers and diet gurus are pushing all sorts of products and regimens that are supposed to help purge our bodies of chemicals and toxins, while helping us to lose weight -- fast!

But do you really need to rid your body of dietary "poisons"? Do your colon, liver, and lymph nodes need to be flushed and cleaned? And should you try one of these detox diet plans for weight loss and optimal body performance?

According to doctors and registered dietitians who spoke to WebMD, the answer is a resounding "no." A day on a detox diet program probably won't hurt you, but there's little point in following these restrictive diets - and they can do far more harm than good, says Michelle May, MD, author of Am I Hungry? What to Do When Diets Don't Work.

"Extreme diets generally do little more than cause frustration, are potentially dangerous, and are in general are a waste of time and money," May says.

What is a 'Detox' Diet?

Most detox diets promote herbs, pills, potions, colonics, and/or fasts to rid the body of impurities. They also promise quick weight loss. And yes, you will shed unwanted pounds -- not because of any medical magic, but because these plans are super-low in calories.

"You will lose weight, but it is the not the unhealthy fat you want to lose but precious body protein and fluids," says May.

Detox diets tend to be extremely restrictive, allowing only unprocessed plant foods, which are supposed to assist the lymph, kidneys, and liver with the detox process.

Gallons of water or specially formulated drinks along with herbs (usually only available on the diet's web site) are generally the only liquids allowed. One regimen calls for liquids (various concoctions including laxative teas) for 10 days, without any solids. Coffee, tea, alcohol, processed foods, and animal products are not commonly part of any detox diet plans.

Enjoying a plant-based diet is perfectly healthy, but most detox diets go to extremes, experts say.

"The limited variety of foods and beverages and minimum calories is of concern because it is very difficult to get all the nutrients and energy you need for good health with such restrictive regimens," says Christine Gerbstadt, MD, RD.

Unless you have religious or cultural reasons to fast or follow detox programs, she advises against them.

Potential Dangers of Detox Diets

Not only do the experts who spoke to WebMD say that we don't need detox diets, they believe these regimens have the potential to be harmful.

"Massive fluid losses upset the delicate fluid and electrolyte balance, can cause gastrointestinal distress, headaches, fatigue [and] irritability, and can lead to dehydration," says Gerbstadt.

Colons don't need flushing unless you are prepping for a medical procedure like a colonoscopy. Colonic enemas tamper with the body's natural fluid and electrolyte balance and can lead to infection, irregularity, and dehydration. Instead, Gerbstadt suggests a high fiber diet.

"Eating more fiber in whole grains, bran, fruits, vegetables, beans, and nuts is a safe and natural way to add bulk to your diet," she says.

Gerbstadt also warns that fasting or following very restrictive detox diets can slow your metabolism, making it harder to lose weight once you start eating again.

"In many cases, they result in rebound overeating because of excess hunger, deprivation, and an out-of-control feeling that is not because of a metabolic imbalance or addiction but instead driven by the deprivation of the diet plan," says May.

What's the Appeal of Detox Diets?

Is there any evidence that detox diets do what they promise? Experts note that most of the studies presented to support detox diet regimens have not been published in peer-review journals, the gold standard for scientific evidence.

Yet people continue to try detox diets and other regimens promising quick weight loss. Disappointment with past dieting experiences and the search for a "magic bullet" is what usually drives people to quick-fix diets, experts say.

Instead of embarking on an unrealistic diet plan, May suggests looking inward to identify the issues that are driving unhealthy behaviors. "What is causing you to overeat? Is it a lack of awareness, making poor decisions, mindlessly eating, reaching for food to meet other needs?" she asks.

Then, she suggests, evaluate your eating habits and make small, gradual changes that you can sustain. Concentrate on eating healthy foods rather than forbidding entire categories of foods.

"Drastic, restrictive [diets] or forbidden foods have a very powerful effect, triggering cravings and giving food power over you," explains May.

Your best bet, experts say, may be to consult a registered dietitian for a customized diet plan that will help you accomplish your personal goals in a safe and effective manner.

The Natural Way to Detox

The best way to "detox" the body is simply to let your body do its job. Unless you have a medical problem, your body takes care of itself quite nicely, experts say.

"The liver and kidneys are nature's best-kept secret, because they are the weapons to eliminate toxins from your body," says Gerbstadt. "If you are concerned about certain substances in your diet, it is easier and safer to simply eliminate [those substances] rather than engage in unhealthy detox plans."

Be mindful of what you eat, drink plenty of fluids, and avoid excess medications and alcohol, say the experts.

If you want to promote water loss, Gerbstadt suggests doing it naturally by consuming cranberries, celery, asparagus, and herbal teas, and limiting salt.

Published July 2, 2008.

SOURCES:
Michelle May, MD, author, Am I Hungry? What to Do When Diets Don't Work.
Christine Gerbstadt, MD, RD, spokeswoman, American Dietetic Association.
American Dietetic Association web site: "Food and Nutrition Misinformation."

©2008 WebMD, LLC. All rights reserved.

Last Editorial Review: 7/16/2008

I do think it has its place. I know it helps me get rid of some of the cravings for sugar. A good source of information is http://www.gillianmckeith.info/gillianmckeithbooks/books-yawyeus.php
Gillian Mckeith has several good books "You Are What You Eat - USA Version" this book talks about detox and the effect that foods have on the body. Her TV show you are what you eat is kind of disgusting.

http://www.healthrecipes.com/detox_diet.htm

http://www.detoxfresh.com/fruit-detox-diet/

http://www.freedomyou.com/fasting_book/detoxification.htm

http://www.freedomyou.com/recipes/fruit diet.htm

http://www.freedomyou.com/recipes/fruit_diet_meal_plan.htm


In the twenty first century, toxicity has greatly become an alarming concern. This is mainly in view with the abundance of chemicals in the environment and food products, and pollution on both air and water. Major diseases such as cancer and cardiovascular illnesses can be directly associated to the accumulation of toxic wastes in the human body. Obesity, skin and gastrointestinal problems can all be directly related to toxicity.

These factors are the primary reasons detoxification is such an important process that every individual should incorporate in his or her wellness regimen. One of the best-known and highly effective methods is through a fruit detox diet, and one of the most inexpensive way to detoxify. (In my personal opinion, the naturalness of this process, meaning no pills or other man made items, is what makes this so appealing.)
In the fruit detox diet, an individual is encouraged not to eat anything else but fruit from morning until noon, since during that particular time the human body is busy in its detoxification process from the previous night. This is why a lot of people drink fresh fruit juices(squeezed) early in the morning.
Warning:
I've seen articles after articles recommending that you eat only fruits for three to seven days. Nothing else. This is really dangerous. One can argue that you can survive 7 days eating only fruits, while it's not completely wrong, it is a dangerous advice.
For a more successful fruit detox diet, use acid fruits such as grapes and lemons, which have very strong detoxifying effect in comparison to all other fruit. If possible, eat five kinds of fruits a day, as your main meal for breakfast and it will be enough to give you energy throughout half of the day.
However, if you are ill, (ie. Flu) a fruit detox diet or any other detoxification process is certainly not advisable. This is mainly because your body is already doing serious detoxification process and by eating fruits or drinking fruit juices will stimulate the process even more and can cause over-reaction, which will make you feel even worse.
There are some people who have a wrong attitude towards detoxification. Some are impatiently demanding for fast and visible results. If you are looking for fast fixes, you will sorely be disappointed. In maintaining a healthy body, it is one hit wonder. The best thing to do is to permanently adapt a healthier lifestyle that will produce more lasting effects. Fad diets will come and go. Whether fruit detox diet will be one of them, we can only wonder.
The most important thing to keep in mind is that the years of neglect and abuse on you body will never be fixed with a month of healthy diet. There are even some damages in our body that can be irreversible. So the most efficient solution is that whether you feel you need it or not, you would need to be paying more keen attention to your food intake and work towards achieving an ideally healthy lifestyle.
Before beginning a fruit detox diet, you should consult with your doctor first, especially if you have any medical problems or are on any medications. Just make sure fruit diet is safe for you.
Here is how it works:

Begin each day with a large (12 oz.) glass of water with freshly squeezed lemon juice. (You should drink this at least 4 times a day completely using the juice of one whole lemon each day.) The fresh lemon juice contains acidic values that aid in the cleansing process. Drinking lemon water should become a part of your daily routine.

For the first three days eat only one type of fruit at each meal. (Melons, berries, citrus, etc.)
For example:
BREAKFAST could be melon only. Eat as much as you like and feel satisfied that you have had enough. All types of melons are good. (Honeydew, Cantaloupe, Gala or Watermelon.)

LUNCHTIME: Eat only oranges and grapefruit or pineapples or plums whatever you fancy but don't mix the fruits. Eat till hunger is satisfied.

EVENING: Eat only apples, pears, grapes or bananas. Eat only one fruit at a time and eat till hunger is satisfied. During the week you can vary daily the fruits you want to eat on that particular day.

Remember to EAT AS MUCH FRUIT AS YOU WANT DURING THE FIRST 3 DAYS!!! IF YOU LIKE THE RESULTS, CONTINUE WITH THIS DIET AS LONG AS YOU LIKE.

OR
At the end of the first three day switch this process to just the first half of your day. (Except for lemon water which should happen everyday!) Fill in the rest of your day with moderate portions of well balanced meals which include a multitude of green veggies, and lean meat such as turkey, chicken or fish.
What I do is essentially become a vegetarian during the week adding meat to my diet on the weekends only…and only fish, chicken, or turkey. Red meat has a toxic effect on the body because of the amount of time it takes for the body to completely digest it. (It can take up to 72 hours for the body to digest ¼ pound of red meat.)

ALSO, pasta is one of the worse things we can put into our bodies. It is also my favorite food. If you are eating pasta, stop! Stop for at least a month and see how you feel. Pasta causes our digestive system to produce a crazy amount of mucus that keeps our systems from functioning properly.