Detox - what is it?

Detox diets are more popular than ever nowadays. According to some studies, detox programs have extremely great health benefits, but according to others, this modern way of cleansing the body could largely harm us.

September 1, 2021 6 min

Do we need it or is it just another fad?
Nowadays, detox diets are more popular than ever.
According to some studies, detox programs have extremely great health benefits, but according to others, this modern way of cleansing the body could do more harm than good. As always, the truth lies in balance. Let's convince ourselves of this by weighing the benefits and potential risks of detox.

What is detox?

Detox diets are typically short-term healthy eating programs designed to eliminate toxins from your body. These diets promise to purify the blood and clear all harmful toxins accumulated in the body. Detox is a nutritional program that supports the work of detoxifying organs: liver, kidneys, lymphatic system, lungs, gastrointestinal tract, and skin. A typical detox program includes a period of fasting, followed by a strict diet, limiting food intake to only fruits, vegetables, fruit juices, and water. Sometimes detoxification also includes herbs, teas, colon cleansing supplements, or enemas. Some of the main rules of a detox diet:

By fasting, you give all organs and systems in the body a rest.
You stimulate your liver to clear all toxins accumulated in it.
The elimination of toxins occurs through the excretion of feces, urine, and sweat.
Improve circulation through physical exercise.
Provide your body with healthy nutrients by consuming fresh fruits and vegetables.

Modern people are constantly exposed to harmful toxins and chemicals that they absorb through the environment. These include: pollutants, synthetic chemicals, heavy metals, and other harmful compounds found in the water we drink, the air we breathe, and the food we consume daily. Our body's systems are further burdened by our unhealthy eating habits, improper food combinations, and their preparation with unhealthy fats. As a result, symptoms that are a clear indication that we need a detox are often observed. These include: energy slump, headaches, lack of concentration, frequent colds, allergies, impaired digestion, hormonal problems, back pain, brittle nails, hair loss, and others. Some studies claim that detox also helps with various health problems, including obesity, autoimmune diseases, chronic inflammatory processes, and chronic fatigue syndrome.

The most common ways to detoxify the body
Most detox diets include at least one of the following rules:
Fasting for a period of 1 to 3 days.
Drinking fresh fruit and vegetable juices, smoothies, water, and tea.
Drinking only specific liquids such as salted water or lemon juice.
Eliminating foods high in heavy metals, pollutants, and allergens.
Taking supplements or herbs.
Avoiding all allergenic foods, then slowly reintroducing them into your diet.
Using laxatives for colon cleansing or enemas.
Regular physical exercise and practicing yoga every day.
Excluding alcohol, coffee, cigarettes, and refined sugar from your diet.

Detox diets vary in intensity and duration.

Why is detox modern?
We live in times of a global pandemic and health is becoming increasingly important for modern people. Accumulated toxins weaken the immune system, making our bodies vulnerable to viral and chronic diseases. For all of us, cleansing and maintaining a healthy lifestyle has become a priority.

How effective are detox diets?
Many people report feeling more focused and energetic during and after detox diets. However, this improved well-being may simply be due to the elimination of processed foods, alcohol, and other unhealthy foods and drinks from the daily menu. Additionally, through the fruits and vegetables you consume during detox, you can get many vital vitamins and minerals that were previously missing from your daily diet.

However, another group of people feel unwell during detoxification. This is because most people do not feel well on low-calorie, nutrient-poor diets. Potential side effects include lack of energy, low blood sugar, muscle aches, fatigue, dizziness, or nausea. If the idea of detoxification is to get rid of unhealthy eating habits, you can try "clean" eating, focused on vegetables, fruits, whole grains, and fresh foods without additional processing. This type of eating is more likely to give you lasting results, especially if you make it a habit and a way of life.

Effect on weight loss

Accumulated toxins in the body are often the cause of excess weight, as well as the appearance of unpleasant cellulite, poor skin, nail, and hair condition. However, very few scientific studies have focused on the process by which detox diets lead to weight loss. Although some people may lose weight extremely quickly, this effect is more due to the loss of fluids and carbohydrate stores, rather than a reduction in body fat. The weight lost during the diet usually returns quickly after you stop your cleansing program. If your detox program involves severe calorie restriction, it will certainly lead to weight loss and improved metabolic health, but it is unlikely to help you lose weight in the long term.

Safety and side effects

Before doing any type of detoxification, it is important to consider the possible side effects. Drastic calorie restriction is dangerous.
Short-term fasting and restricted calorie intake can lead to fatigue, irritability, and bad breath.
Long-term fasting can lead to a lack of energy, vitamins, and minerals, as well as electrolyte imbalance and even death.
Colon cleansing methods, which are sometimes recommended during detoxifications, can cause dehydration, cramps, bloating, nausea, and vomiting.
Some detox diets can pose a risk of overdose of supplements, laxatives, diuretics, and even water.

What is the safest detox method?

Definitely the safest and most pleasant way to detox is through the consumption of fresh fruits and vegetables.
Here are some of the most beneficial fruits and vegetables that aid in body detoxification:

1. Leafy green vegetables
All of them are rich in chlorophyll and help us clear environmental toxins that accumulate in the body. They neutralize the action of heavy metals, pesticides, and chemicals. In addition, they support liver function.

2. Cabbage
Cabbage contains few calories and is very rich in vitamins, trace elements, and many plant fibers. It also contains a specific compound - sulforaphane, through which the body gets rid of toxins and harmful bacteria.

3. Garlic
Garlic is a natural antibiotic that protects against viral diseases and is an excellent means of cleansing the body.

4. Beets
Beets are very rich in antioxidants. They protect the body from the accumulation of free radicals and absorb all accumulated toxins. Beet juice has a strong detoxifying effect on the liver.

5. Lentils
Lentils contain plant fibers that clean the stomach lining of accumulated waste and toxins.

6. Lemons
Lemons stimulate liver function and the digestive system. They also boost immunity and aid in weight loss.

7. Grapefruit
Grapefruit is rich in vitamin C and antioxidants, lowers cholesterol, and aids digestion.

8. Seaweed
Seaweed improves digestion and eliminates toxins. It contains beneficial vitamins and minerals.

9. Avocado
By consuming avocado, the body produces glutathione, which stimulates liver function.

10. Apples
Rich in pectin, apples help clear toxins accumulated in the digestive tract.

11. Walnuts
Walnuts are rich in arginine - an amino acid that helps detoxify the liver.
Ginger - Rich in antioxidants, ginger strengthens immunity and has a detoxifying effect.
Blueberries - Blueberries contain a large amount of anthocyanin, which is indispensable in the fight against free radicals. They are also rich in detoxifying phytonutrients that support liver function.
Green tea - Green tea is a great antioxidant. It contains valuable catechins that normalize liver function. A detoxifying diet can also be very fun if you organize your daily meals by color.
Specially developed food supplements in purple, red, green, and yellow are an excellent solution for organizing a detox program in the busy daily life of modern people.