The Truth About Detox Diets (cont.)
There are a variety of different detox diets, but most follow a pattern of very low calorie fasting with the addition of small amounts of fruits and/or vegetables, water, and assorted supplements. Some diets recommend herbs, pills, powders, enemas and other forms of intestinal and colon cleanses. Methods vary and frequently include products that are only available from the author's web site.
The overall principle of detox diets along with selling questionable products raises a red flag, says Washington University nutrition director, Connie Diekman, MEd, RD. "Detox diets prey on the vulnerability of dieters with fear tactics while gaining financially by selling products that are not necessary and potentially dangerous," Diekman says.
Do Detox Diets Work?
Yes and no.
Beyonce made the maple syrup, lemon juice, and cayenne pepper Master Cleanse formula (also known as the Lemonade Diet) famous when she dropped 20 pounds quickly for her role in Dreamgirls. Knowles regained the weight soon thereafter and in interviews warned dieters away from the regimen.
Weight loss occurs on most of these plans because they are so low in calories, says Diekman, past president of The Academy of Nutrition and Dietetics (formerly American Dietetic Association). "These fad diet detox plans are nothing more than a quick fix and not recommended for weight loss by registered dietitians," she says.
When you dramatically reduce your calorie intake, you will lose weight. But it can also cause all kinds of health problems, including muscle loss. And when you start fasting, your body goes into conservation mode, burning calories more slowly.
Keep in mind that the initial weight lost on a fast is primarily fluid or "water weight," not fat. And when you go back to eating, any lost weight usually gets a return ticket back. Not only do most people regain weight lost on a fast, they tend to add a few extra pounds because a slower metabolism makes it easier gain weight.
"Dieters end up in a worse place than where they started and the weight that is regained is likely to be all fat. Lost muscle has to be added back at the gym," says Sacks, a cardiologist and researcher at Harvard Medical School.
Scientific Evidence Is Lacking
There is little, if any, scientific evidence that detoxification is necessary and effective for good health or weight loss. "Your body is designed to remove toxins efficiently with organs such as the kidneys, liver, and colon. You don't need detox diets, pills, or potions to help your body do its job," Sacks says.
Experts agree there is no credible science to substantiate claims that detox diets work or the need for detoxification, lymphatic draining, and frequent bowel cleansing. There are no studies available to document the benefits; instead, most claims are based on testimonials.