Detox, short for detoxification, is the body’s natural and ongoing process of neutralizing and eliminating toxins. Toxins are substances that can damage body tissue, such as waste products that result from normal cellular activity (such as ammonia, lactic acid, and homocysteine) and chemicals that we are exposed to in our environment, food and water.
The liver, intestines, kidneys, lungs, skin, blood, and lymphatic systems work together to break down toxins into less harmful compounds and excrete them from the body.
What is a Detox Diet?
Although detoxification is primarily viewed as a treatment for alcohol or drug dependence, the term is also used to refer to a short-term diet that advocates say can facilitate the elimination of toxins and promote weight loss.
Although there are many different types of detox diets, they generally follow the same principles:
- Minimize the amount of chemicals ingested (for example, by eating organic foods).
- Emphasize foods that provide the vitamins, nutrients, and antioxidants the body needs for detoxification.
- Emphasize foods, such as high-fiber foods and water, that increase the frequency of bowel movements and urination.
- What you can and cannot eat depend on the particular detox diet. Some involve juicing or drinking liquids. Others
- allow some foods, such as fruits and vegetables, or include a broader range of foods.
Some research suggests that many of the chemicals we take in daily through food, water, and air can be deposited in our body’s fat cells. Toxins include pesticides, antibiotics, and hormones in food, chemicals from food packaging, household cleaning products, detergents, food additives, heavy metals, pollution, drugs, and cigarette smoke.
Proponents claim that the accumulated load, called “body burden,” can lead to disease and has been linked to hormonal imbalance, impaired immune function, and nutritional deficiencies. Signs are said to include indigestion, poor concentration, tiredness, headaches, bad breath, poor skin, and muscle pain.
Detox Diets Effectiveness
Although detox diets are popular diet plans, there have been very few clinical trials to support the use of these diets. Early research suggests that certain foods and substances may have properties that aid detoxification, but most of the research is animal-based or laboratory-based.
Some people find that focusing on new plant-based recipes, drinking water, exercising, and reducing stress levels while dieting helps them make positive diet and lifestyle changes.
who shouldn’t try
If you’re considering a detox diet, talk to your health care provider to weigh the pros and cons and discuss whether it’s right for you (it can be harmful for people with certain conditions, like diabetes). Pregnant or lactating women or children should not follow a detox diet. The diet is not intended for alcohol or drug detoxification.
Fatigue, indigestion, cough, muscle pain, and poor sleep may be signs of an underlying medical condition.
If you have persistent symptoms, it is important to see your primary care provider to make sure the symptoms are not due to a condition that requires medical treatment. Self-treating a condition and avoiding or delaying standard care can have serious consequences.
Side effects
Side effects depend on the plan and how long you have it. You may feel hungry and weak, or have low energy, low blood sugar, dizziness, or lightheadedness. One of the most common side effects is a headache within the first few days of starting the detox diet, which is often due to caffeine withdrawal. Advocates often suggest gradually decreasing the amount of caffeine before starting a detox diet to avoid caffeine withdrawal symptoms.
Also, some people choose to start the diet on the weekend.
Other side effects include excessive diarrhea, which can lead to dehydration and electrolyte loss. Constipation can occur if people consume too much fiber without increasing fluid intake. Any worsening of symptoms or new symptoms that occur during a detox diet should prompt a visit to a professional
