The Skinny on Detox Diets

A Fad Not Worth Following

For some, the promise of fast weight loss or a body free of toxins is enough to overshadow the odd concoctions, supplements with strange names and lack of energy that typically accompany a detox diet.

Celebrities, athletes, your best friend’s neighbor … they’ve all tried a detox diet, so it must be good for you, right?

Not likely, according to Viola Holmes, a registered dietitian and certified diabetes educator for UVA’s Diabetes Education and Management Program. “There are risks associated with these types of diets,” says Holmes. “You cannot do this long term without suffering nutritional deficiencies that may lead to health issues.”

Beware of Claims

There are a variety of detoxification diets out there; most include a not-so-brief stint of consuming little more than raw vegetables, fruit juices and water. One of the more popular diets, the “Master Cleanse,” requires that you consume a mixture of water, maple syrup, lemon juice and cayenne pepper for 10 days in order to rid the body of toxins and cravings for junk food, alcohol and caffeine. “Claims are that, initially, toxins are eliminated and then the GI tract is able to repair and heal from dietary insults,” says Holmes.

Know the Risks

Problems arise because your body undergoes a sudden and extreme shift in caloric intake. The symptoms associated with this drastic change in diet include shakiness, fainting, not to mention irritability. Plus, says Holmes, this kind of diet may eventually work against you because it could actually slow down your metabolism. “The reality of the detox diet is that it is another fad diet that provides quick, unsafe weight loss that will not last,” says Holmes. “Sound weight management programs teach skills and strategies for health promotion and disease prevention with slow, safe weight loss.”

Get Better (Longer Lasting) Results

For those considering a detox diet, Holmes suggests first giving the following tips a try. “The results may not be as immediate, but can be longer lasting,” she says.

• Try eliminating processed foods and junk food
  
• Get moving! Nutrition and physical activity go hand-in-hand 
• Eat smaller portions
  
• Do not skip meals
• Increase fruit and vegetable intake
  
• Eat whole grains
  
• Follow a more plant-based eating plan
  
• Eat less saturated fat and simple sugars
  
• Keep a food diary so you’ll be aware of patterns and pitfalls
  

Smart Goal: Instead of reaching for a cup of coffee mid-morning, try snacking on an apple, banana or other fresh fruit. It will give you energy, boost your metabolism and limit your intake of sugar and caffeine for the day.