Debunking the idea behind this sometimes dangerous health trend
Starting anew. Getting back to routine. Feeling as if things are “normal” again.
However they want to describe it—and whether it’s following on the heels of hectic summers, indulgent vacations, or just a year and a half of quarantine life—many people are eager to leave unhealthy practices in the past and start feeling better in the latter half of 2021.
For some of them, that might mean a cleanse or a detox. The claim? That these short-term practices can help your body purge itself of toxins and leave you feeling refreshed, de-bloated, and energized.
But there’s a problem: Your body already has a natural way of detoxifying itself, and some of these extreme measures can actually cause more harm than good.
What is a Detox or Cleanse?
There’s really no formal definition of a detox or cleanse. As Harvard Medical School points out, the idea of detoxing within the medical community usually refers to the process of letting dangerous substances such as alcohol or drugs work their way out of a patient’s system. It was part of a patient’s recovery and rehabilitation from addiction. Then the idea of “detoxification” was co-opted as a health fad, and people jumped on the idea.
In these cases, a detox or cleanse involves restrictive diets (often liquid diets), fasting, and even products that have a laxative effect. Take for example one crash diet known as the Master Cleanse, which dates back to the 1940s but rose in popularity again in the mid-2000s. Those doing the Master Cleanse drink a combination of water, lemon juice, maple syrup, and cayenne pepper with the intention of flushing toxins from the body and losing a large amount of weight in a short period of time.
No medical research exists to support the efficacy of the Master Cleanse. But numerous studies have shown this kind of diet isn’t safe or sustainable—extremely low-calorie diets can lower your body’s metabolic rate as it tries to conserve energy. Furthermore, extremely restrictive diets lack essential nutrients necessary for good health—fats, proteins, carbohydrates, vitamins, and minerals. As for eliminating toxins, experts such as those at Harvard Medical School, the Cleveland Clinic, and the Mayo Clinic encourage us to count on our liver and kidneys to flush out impurities via urine and sweat.
Are There Any Benefits?
Some people will report they feel better after doing a detox or cleanse. They might even lose weight. But losing significant pounds over the course of a few days is usually the result of losing water—that is, dehydration—rather than burning fat.
But there might be a reason some people feel better after a cleanse. The Mayo Clinic explains that if a person has eliminated high-processed foods for several days, especially if they are replacing them with juices made from fruits and vegetables, they will see positive effects.
However, it’s important to get sufficient calories from a balance of carbohydrates, protein, and fat for long-term health. Solid foods are actually good—not bad!—for your digestive system, and getting fiber from whole foods will aid in nutrient absorption.
Fasting on fruits and vegetables can even help identify food sensitivities because you have cut out likely culprits for several days before re-introducing them into your diet. Usually referred to as an elimination diet, this plan should be done only with the approval and guidance of your doctor.
What’s the Final Word?
Save yourself the trouble of doing any extreme diet—the best way to get back to feeling your best is to stick with a nutrient-dense diet based around whole, unprocessed foods like vegetables, fruit, whole grains, and lean protein. Don’t forget to include plenty of exercise and rest, and in general, avoid any over-the-counter products that advertise fast fixes for weight loss, energy boosts, or body cleansing.
