The truth about detoxes
It may be tempting to turn to a cleanse to reboot your health but think again.
Why you might want to rethink doing a cleanse
If “New Year, New You” is your January slogan, you may be drawn to detox diets and cleanses that promise big results fast. Some tell you to drink nothing but juice for a week, while others suggest a concoction of water, lemon juice, cayenne pepper and rice malt syrup for 10 days.
The supposed payoff? More energy, a slim waistline or a wellness boost. In the spirit of keeping everyone healthy and safe, we asked experts to debunk the biggest detox misconceptions out there. A DETOX DIET WON’T JUMP-START WEIGHT LOSS
The science The scale may say so, but it’s not the type of weight you’re trying to lose. Here’s what we mean: If your norm is burgers and pasta, then an all-liquid diet of juices or smoothies will help you drop a few kilos, but it’ll be mostly water weight, which is shed naturally when you cut out processed foods and refined carbs, says Dr Rekha Kumar, an endocrinologist. You want to lose fat, not water. Plus, a super-restrictive diet is hard to maintain, so your weight will likely creep back up. And yo-yo dieting can send your body into a tailspin – research shows that it may slow metabolism and up your risk of heart attack and stroke. DETOXING DOESN’T REVERSE HOLIDAY OVERINDULGENCE
The science Quick fixes that sound too good to be true usually are. No juice blend or shake will help you rebound from too many cocktails or cakes, nor will it get your gut, kidney or liver function back on track. “People may believe detox diets can flush impurities from our bodies, but the body relies on the liver, lungs, kidneys, skin and digestive system to remove toxins and wastes,” says dietitian Molly Gee. If you’re in good health, this natural detox system will work just fine.
FRUIT AND VEG ARE NUTRITIOUS – JUICES AREN’T
The science
The process of juicing removes many of the nutrients in fruit, particularly fibre, and leaves behind fructose, a type of sugar
– so you’re essentially sipping sugar-laden water. All that fructose can increase levels of triglycerides (fat particles) in your blood, which may up your risk of heart disease, explains Dr Kumar. And if you consume solely liquefied fruits and vegetables, you miss out on the fibre, protein, vitamins and minerals other healthy foods provide. Bottom line: eat fruits and vegies and other whole foods, and skip the $9 juice.
YOU WON’T FEEL LIKE A NEW PERSON
The science You may think that light-headed feeling you get three days into a juice cleanse means it’s working, but in reality, restrictive cleanses can leave you feeling worse than you did before. Depriving your body of the kilojoules and nutrients it needs to function can trigger energy loss, dizziness, moodiness and serious complications such as electrolyte and blood sugar imbalances, says Gee. What’s more, when the body doesn’t have its normal capabilities,
“it’s psychologically taxing,” says Dr Kumar. “People may feel defeated, which can lead to bingeing or going back to other bad eating habits.”
DETOX DIETS AREN’T A MIRACLE CURE
The science If you hear of a plan that claims to eliminate chronic pain, erase an autoimmune disorder, or cause high blood pressure to zoom down, don’t believe the hype. “I’ve had diabetic patients follow a juice diet that resulted in uncontrolled blood sugar spikes,” Gee warns. “This is dangerous.” Detox diets are a bad idea for even the healthiest people, so those with a chronic condition should definitely steer clear, as they can interfere with medications and may cause dehydration, vitamin and mineral deficiencies, or muscle loss.