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Cleansing and detox diets introduction
If you're looking for a way to lose weight quickly and feel better (and who isn't?), you might be tempted to try a fad "detox" diet or a "cleanse" method." These diets start with a fast, followed by a period of consuming only raw vegetables, fruit, juices and water.
Most nutritionists say, "Don't bother."
Do detox diets work?
There is no scientific evidence that "detox" (short for detoxification) or "cleanse" diets result in rapid weight loss or have any health benefits, says Heather Mangieri, RDN, LDN, a spokeswoman for the Academy of Nutrition and Dietetics and founder of Nutrition CheckUp in Pittsburgh.
For example, researchers at the University of Illinois divided mice into two diet groups. For 10 to 12 weeks, one group of mice was fed a low-fat diet (10 percent fat). The other group was fed a high-fat diet (60 percent fat). Not surprisingly, the group on a high-fat diet gained a lot of weight. Afterward, both groups were put on a 24-hour fast. The lean mice lost 18 percent of their body weight in those 24 hours, but the obese mice lost only 5 percent.
Are cleansing diets new?
Cleansing diets aren't new. "They've been around for years and years," Mangieri says. But they seem to get a lot of press from magazines and talk show hosts. And celebrities make cleanse diets popular every time they claim to lose significant weight on them.
"The terms 'detox' and 'cleanse' have become almost interchangeable and are thrown around almost as much as the words 'calorie' and 'carbohydrate' these days," says Keri Glassman, RD, CDN, founder and president of A Nutritious Life, a nutrition practice based in New York City.
Proponents of cleansing diets believe it's important to rid your body of toxins that you get -- like it or not -- from food, water and the environment. "The mistake most people make is equating detoxes and cleanses with weight loss," Glassman says. They are not the same.
So if you're considering a cleanse diet as a way to lose weight, you could be outsmarting yourself. "Cleanse diets can set you up for failure by slowing your metabolism and making you crave everything you just gave up," Glassman says. Cleanse diets don't help you or your body develop healthy eating habits. And what's worse, they could deprive your body of essential nutrients, Mangieri agrees.