If you’ve ever looked through social media, passed by your neighborhood juice shop, or read the label at the grocery store, you’ve probably come across the term “detox.” Detoxing claims run the gamut, with some claiming it’s a miracle for weight reduction and others claiming it’s a path to greater vitality. 

However, if you take a step back, you will most certainly have some questions. What exactly does it mean to “detox?” “Does it really accomplish anything?” “What toxins need to be removed?” Here, we’ll look at the science behind the trendy trend and if you should join the detox craze.

What is the reality?

“Detoxes” are not all created equal. Some detoxes include fasting followed by eating just specific foods. You may be restricted to merely drinking juices or liquids. Some include herbal supplements or food supplements. Enemas and laxatives can be used to cleanse the colon or lower intestinal tract.

Are they efficient? There aren’t many high-quality studies on detox and cleanse programmes. A group of specialists agreed that the results thus far do not support the use of detox diets for weight loss or toxin removal. Another study discovered that juicing and “detox” diets are likely only a temporary remedy. Because you start off ingesting fewer calories, you may lose weight quickly. However, if you resume a normal diet, detox diets usually result in weight gain.

Proponents of cleanses and detoxes claim to have discovered a way to remove toxins from your body by replacing ordinary diets with beverages, powders, or smoothies. Fans of detoxes and cleanses typically claim the following health benefits: 

• Increased energy. 
• Weight reduction. 
• Constipation alleviation. 
• Headaches, muscle aches, and weariness were all relieved. 

Sure, that sounds amazing. What’s the issue then? 

What exactly is a detox cleanse? 

Detox diets are mainly short-term dietary therapies that are intended to remove toxins from your body. A traditional detox diet consists of a fast followed by a rigorous diet of fruits, vegetables, fruit juices, and water. Herbs, teas, vitamins, and colon cleanses or enemas are sometimes included in detoxes.

This is said to:

1. Rest your organs by fasting
2. Stimulate your liver to get rid of toxins
3. Promote toxin elimination through feces, urine, and sweat
4. Improve circulation
5. Provide your body with healthy nutrients

Detoxification methods are frequently indicated due to probable exposure to hazardous chemicals in the environment or your food. Pollutants, synthetic chemicals, heavy metals, and other hazardous components are among them.

Obesity, digestive disorders, autoimmune diseases, inflammation, allergies, bloating, and chronic fatigue are all claimed to be helped by these diets. Research on detox diets, on the other hand, is scarce, and the few studies that do exist are highly problematic.

The Most Common Detox Methods

A detox diet can be done in a variety of ways, ranging from extreme starvation fasts to minor meal adjustments.

The majority of detox diets include at least one of the following:

1. Fasting for one to three days.
2. Juices, smoothies, water, and tea made from fresh fruits and vegetables.
3. Only drinking certain liquids, such as salted water or lemon juice.
4. Foods high in heavy metals, pollutants, and allergies should be avoided.
5. Taking vitamins or herbs.
6. Avoiding all allergic foods for a while, then gradually reintroducing them.
7. Utilization of laxatives, colon cleanses, or enemas.
8. Regular exercise.
9. Eliminating all alcohol, coffee, cigarettes, and processed sugar.
10. The strength and duration of detox diets varies.

Different types of detoxes and cleanses 

Detox diets and cleanses frequently recommend substituting solid foods with beverages such as special water, tea, or fruit and vegetable juices. While popular on social media, the effects of detoxes and cleanses have yet to be supported by significant scientific study. 

Green Tea Detox

Green tea’s health advantages are well-documented. Many studies provide an overview of such advantages, associating green tea drinking to: 

• Cancer avoidance. 
• Combating cardiac disease. 
• Reducing your blood pressure. 
• Treatment for inflammation. 
• Weight reduction. 
• Lower your cholesterol. 

Everyone knows that green tea is delicious.  But does it mean you should drink a gallon of it to cleanse your entire system and make you glow? Not quite. 

Because green tea contains caffeine, you should avoid drinking too much of it. Drinking too much green tea or taking too many green tea supplements has also been related to stomach distress, liver disease, bone abnormalities, and other problems.

Juice cleanses

A whole industry has sprung up around the idea of clearing out your system with a succession of juices. All of those vitamins and minerals are supposed to jump-start your system by eliminating toxins and providing you a clean slate.     

According to at least one study, because “juicing” is typically associated with a low calorie intake, it can result in some fast weight loss. However, the effects are not expected to remain. And those tiny juice bottles may be pricey. 

Detox Water 

Some people say that drinking water with lemon, apple cider vinegar, cayenne pepper, or other additives would improve your health. Better skin! Lose weight! Better pee! 

Okay, there’s nothing wrong with drinking water. Water makes up 60% of your body and is critical for optimum physiological function. A detox drink made of water? Eh. In actuality, it is unlikely to help you much. If you enjoy flavoring your water with cucumber — or vinegar, for that matter — go ahead and do it. Simply put, don’t anticipate any miracles. 

Also, avoid drinking excessive amounts of water. If you drink so much that your pee is always clear, you’re overdoing it and may be depriving your body of electrolytes and sodium. The general rule of thumb is to drink 64 ounces of fluid every day to keep your system running smoothly. 

Stress, Detox Diets, and Short-Term Fasting

Several types of detox diets may have similar effects as short-term or intermittent fasting. Fasting for a short period of time may improve numerous illness markers in certain people, including leptin and insulin sensitivity. 

These consequences, however, do not apply to everyone. According to female studies, both a 48-hour fast and a 3-week period of low calorie consumption may raise stress hormone levels. Furthermore, because they require fighting temptations and feeling severe hunger, crash diets can be a stressful experience.

Should you try a cleanse or detox? 

The reality of a detox or a cleanse is complicated but it is recommended to weigh the pros and cons before starting a detox.

Pros

1. Increased vitamin and mineral intake can be obtained naturally through juiced fruits and vegetables or supplemented through drinks.
2. Eliminating specific foods for several days, then gradually reintroducing suspected trigger foods, can help you uncover food sensitivities. 

Cons

1. Cleanse and detox diets are low in calories, so you’ll have little energy to exercise and your metabolism and blood sugar levels may be disrupted. 
2. You may have stomach discomfort and frequent bowel motions. 
3. Detox diets are low in protein, which is a crucial nutrient for healthy hair, skin, nails, and muscles. 

Whatever you choose, keep in mind that your body is meant to detox itself, so drinking lemon water with maple syrup — or whatever detox you choose — is unlikely to result in long-term health benefits.  

A balanced diet of whole foods such as vegetables, fruit, whole grains, and legumes is healthy for your entire body. Your body is designed to take care of business and fueling it with nutritious foods will help you achieve the results you seek.