While there are lots of detox diets on the market that vary in specifics, most follow the same basic principles—a period of rigid fasting is followed by a strict diet of raw fruits, vegetables, and lots of water. These diets follow the logic that things like physical ailments, weight gain, and skin issues are caused by an excess amount of toxins in the body. Detox diets claim to “refresh” your body, and that the typical American diet is to blame. But is detoxification something you have to do manually?
In actuality, there is little to no concrete research that confirms detox diets do anything to benefit your body—your body naturally rids itself of toxins, specifically through organs like the kidneys, colon, and liver. "The truth is, our bodies are detox champs if we set them up for success," Elissa Goodman, a holistic nutritionist and cleansing expert, told Eat This, Not That. It is true that your body’s ability to rid itself of toxins does come down to the things you put in your body—but an intense and restrictive detox diet isn’t necessary for your body to function at its best.
The heavy restriction in these diets may yield results, as they put you in a heavy calorie deficit, but it's not maintainable. Following a strict diet could lead to more intense cravings and binging, which defeats the purpose of the diet in the first place. “Ultimately, rigid “diets” that omit food groups or specific foods could prevent permanent weight loss.” Says Lisa Young, PhD, RDN, a nutritionist and author of Finally Full, Finally Slim, “People who go on a diet and get into that headset, generally end up failing, because they can’t wait to get off the diet.” Besides that, only eating a handful of things cuts you off from all the food groups that are vital for feeling your best. When you aren’t eating enough, it could leave you feeling lethargic, and could cause things like hormonal imbalances, which impacts so many aspects of your wellbeing.
At the end of the day, detox diets may show you quick results, but nothing sustainable. Besides that, the journey to get there may cause more harm than good, as it will prevent you from getting all the vitamins and nutrients you need, and will generally keep you from enjoying life. “I like to approach weight-loss from a positive angle. Enjoy foods you love, and think about healthy foods you can add to your diet.” Young says. She also encourages healthy food swaps, which is easier to manage than rigid rules and restrictions. “For example, instead of a bagel with cream cheese, try avocado toast on whole grain toast.” Rather than focusing on the scale, you should focus on the lifestyle, as that will allow you feel your best—the rest will come after.