Just a few years ago, the Spanish Academy of Nutrition and Dietetics and the MAPFRE Foundation presented the report Miracle diets and Spanish society, which showed that the majority of Spaniards knew that these types of diets that promise to lose weight in a short time and with only a certain effort do not work.
Despite this, these types of regimes continue to be very successful in our country. One of the reasons is that in some cases they disguise themselves as healthy. Something like this is what happens with the ‘detox diet’, which promises to cleanse the body of toxins. The reality is that this is nothing more than another miracle diet, as Liliana Cabo, dietician-nutritionist and member of the Spanish Academy of Nutrition and Dietetics, tells us in this article.
What does the detox diet consist of and why does it generate so much controversy?
At a popular level, the detox diet is a short-term eating plan that is usually accompanied by slogans such as “eliminate toxins”, “reduce inflammation” or “reset” the body. They usually include fasting, days in which you can only drink juices or smoothies, restrict foods and include supplements, herbs and, in the worst cases, even laxatives, enemas or hydrotherapy, typical of colon cleansing.
Before considering doing one of these diets, it is worth keeping in mind that, as Liliana Cabo assures, “the body already has a system of detox real through the liver, kidneys, intestine, etc.”
This is one of the reasons why it is a controversial diet. Another is that «the clinical evidence showing that commercial detox diets eliminate toxins or improve health is very limited. The truth is that there are no solid randomized clinical trials that prove the effectiveness of these diets,» declares the expert, who also warns that some of these practices «may be unsafe. For example, the use of laxatives, extreme restrictions, colon cleansing, unpasteurized juices, etc.»
What does work about a detox diet (according to nutrition experts)
Many people claim that these types of airplanes work for them. In this sense, Cabo states that, «although the detox diet as such is not proven, some of its recommendations can have positive effects, such as eating more vegetables and fruits; reducing the intake of ultra-processed foods, alcohol and sugars; drinking more water; or taking a break from unhealthy habits.» Without a doubt, all of this has positive effects, but it does not detoxify: “The benefits come from improving diet, not from cleaning toxins,” says the expert.
What doesn’t work and can be counterproductive
The doctor in Nutrition also classifies the following components of a detox diet as dangerous:
- Colon cleansing, hydrotherapy or “detox” laxatives:
«They are not recommended to improve general health. There is no evidence that clean the body and side effects have been described, such as digestive discomfort, dehydration or intestinal alterations.
- “Detox” teas with senna or other laxatives:
«In the short term they can cause diarrhea, but that is not detoxifying, but rather forcing the intestine to empty. If used continuously, they can cause imbalances of important minerals (such as sodium or potassium) and other problems. In addition, in high doses or for longer than recommended, senna can damage the liver, although this is not very common.»
- Juices or “detox” juices as the basis of the diet:
“If they are made with large amounts of green leafy vegetables or such as beets, they can cause problems in people at risk of kidney stones or kidney problems,” says the expert. On the other hand, he adds, “some recent studies indicate that spending several days only drinking juices can worsen intestinal health, increase inflammation and make digestion more sensitive.”
- Detox diets that are very low in calories or that eliminate many foods:
«They tend to be difficult to maintain, they cause fatigue and they do not always provide all the nutrients that the body needs, so they will be harmful to the body.»
Most popular types of detox diet.
They are the following:
Detox diet of 3, 5 or 7 days
The nutritionist dietician recognizes that, in effect, rapid weight loss is achieved due to the caloric deficit and changes in body water. But the fundamental risk it entails is “the hunger, fatigue, subsequent binges and the lack of protein and fiber that they cause”
Detox diet based on smoothies and juices
It consists of replacing meals with juices or smoothies for several days. Sometimes it even consists of exclusively ingesting liquids.
Liliana Cabo points out that this type «can provide a lot of sugar and very little protein and fiber, so it does not help to gain or maintain muscle mass.» On the other hand, he points out that «there are clinical cases described of kidney damage due to excess oxalates in predisposed people, for example, due to kidney disease or gastric bypass.»
Anti-inflammatory detox diet
The expert warns about so-called anti-inflammatory detoxes as cleansing, that is, restrictive “detox plans” with promises of cleansing the intestine and liver to ‘reduce inflammation in 72 hours’ or similar.
«What DOES make sense because it is a real anti-inflammatory are Mediterranean diet-type patterns, based on vegetables, fruits, legumes, nuts, olive oil, fish; and that do not include ultra-processed foods. This is associated with improvements in inflammatory markers,» he says. And he concludes: “The anti-inflammatory with evidence is the sustainable pattern, not the short and restrictive ‘detox’.”
Detox diet after Christmas or holidays.
That during festive periods it is common to gain weight (in adults, according to reviewed studies, between 0.4 to 0.9 kg), is something that popular wisdom knows. But what nutrition experts suggest is to return to “base habits.” That is, vegetables in two meals, enough protein, progressive fiber, water, and enough sleep and activity. Cabo affirms that this is a good strategy, instead of “punishment” with a detox.
How to do a “detox diet” safely and realistically
If the patient insists on the option of someone who insists on doing a “detox”, the nutritionist dietician advises doing it through a change in habits, and not extreme fasting, following the following advice:
- Do not do it if the patient has risk conditions, such as diabetes with medication, kidney or heart disease, gastrointestinal history, pregnancy or immunosuppression.
- Avoid laxatives and diuretics, since the “effect” is usually diarrhea and dehydration, which can cause electrolyte problems if used incorrectly or for a long time.
- Do not replace all meals with juices and use them as a complement to your diet.
- To implement a realistic “detox” in order to “feel better” after a period of excess, the expert advises:
- Eat vegetables in at least 2 meals a day.
- Ensure sufficient protein
- Eat fruits and healthy fats
- drink water
- Sleep better
- Move a little more
Detox diet and hormones: cortisol, stress and fatigue
Cabo assures that science is clear on this: “when there is little, the body experiences it as a stressful situation.” In fact, studies show that eating too few calories causes the body to release more cortisol, the stress hormone; that fasting or very restrictive diets tend to increase this stress even more, especially at the beginning; and being too aware of what you can and cannot eat also increases the feeling of overwhelm.
That is to say, there is a feeling of tiredness, mood swings, difficulty concentrating, lack of sleep and low energy levels, which, according to the expert, are not related to «the release of toxins from the body, but rather to the fact that less food is ingested than what the body needs and routines have been suddenly changed, which causes the body to go into alert mode to protect itself.»
How to do a nutritional reset without a detox diet
The strategy to carry out a realistic reset does not consist of stopping eating, “but rather returning to regular schedules, prioritizing simple and real foods, eating enough and reducing ultra-processed foods gradually.”
Frequently asked questions about the detox diet
These are the most common doubts and questions and their corresponding answers:
Does the detox diet help you lose weight?
«Not sustainably. The initial loss is usually water and is recovered quickly.»
Is it a good idea to do it every so often?
“It is neither necessary nor recommended.”
Do detox juices replace meals?
«No. A meal should provide enough protein, fiber and energy.»
Is the detox diet suitable for everyone?
«No. It is not recommended for people with illnesses, medical treatments, pregnancy, eating disorders or high stress.»
The ALDI Council
Your body detoxifies itself. Help it with plenty of vegetables, seasonal fruits, legumes, nuts and water as the main drink.
Liliana Cabo. Doctor in Nutrition from the CEU San Pablo University with the thesis: «Nutritional and dietary monitoring of oncological women. Influence on quality of life. » Developed at the Central University Hospital of Asturias (HUCA). She has a degree in Human Nutrition and Dietetics (Extraordinary Final Degree Award) from the CEU San Pablo University (Madrid) and a degree in Pharmacy from the University of Salamanca. Prize from the Academy of Pharmacy of Castilla y León awarded by the Spanish Association against Cancer for the work «Dietary and nutritional monitoring in women with breast or colorectal cancer. Influence on quality of life.» INSTAGRAM: @nutricion__vive. FACEBOOK: @nutricionvive. WEB: https://www.nutricionvive.com/
