Released May 15, 2009
STAR CITY, Ark. - When it comes to eating healthy, so-called "detox diets" are more crackpot than common sense, says Jane Newton, Lincoln County Extension agent with the University of Arkansas Division of Agriculture.
The popular diets are designed to purge people's bodies of harmful toxins. Dozens of books and hundreds of websites promote detox regimens, which often include the words "flush," "cleanse," "weight loss," or "cure" in their titles.
But do they really work?
Some of the diets contain nuggets of common sense. "[They] encourage you to eat lots of natural foods, such as fruits or veggies, and drink lots of water - all stuff you know is good for you," says Newton.
Many dietitians and medical experts, however, say these diets are pointless at best and dangerous at worst. "The name sounds reassuring - everyone knows that anything toxic is bad for you," says Newton. This is reinforced by the term "detoxing," often used to describe the recovery process of drug and alcohol abusers.
The main problem with detox diets, says Newton, is the recommended fasting.
Detox diets vary, but most regimens urge dieters to strip down their diets to the basics - water, fruits, and vegetables. Many involve some version of a fast, which means giving up food for a day or two and then reintroducing certain foods gradually. "The idea is to purify and purge the body of all the 'bad' stuff," says Newton.
Fasting causes the body to lose water, which is responsible for much of the weight lost. It will not decrease fat, says Newton. "In addition to causing possible health problems, fasting for long periods can slow down a person's metabolism, making it harder to keep the weight off or to lose weight later," she says.
The inherent risks of fasting are only some of the dangers of detox diets.
There are often side effects associated with detox diets. "Many of the supplements used during detox diets are actually laxatives," says Newton. The National Eating Disorders Association does not recommend laxatives for controlling weight. Large amounts of laxatives can cause severe dehydration, mineral imbalance, digestive problems, and even heart or colon damage. There's also a risk of bowel perforation or infection, which can be fatal.
Detoxing is not recommended for teenagers, as a lack of nutrition can impede body growth and development. People with health conditions or eating disorders and women who are pregnant should not start detox diets.
The diets can be addicting despite the rampant risk of health problems. "There's a certain feeling - almost like the high other people get from alcohol - that comes from going without food," says Newton. This can lead to other health problems, including eating disorders, heart trouble, and death.
"The bottom line is there is no scientific evidence that detox diets provide any benefits," says Newton. "The human body is designed to purify itself." She recommends eating a healthy diet with a variety of foods - whole grains, fruits, vegetables, and plenty of water among them. Dieting with common sense goes a lot further than fads.
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http://www.uaex.edu/news/may2009/0515detox_diets.htm
Editor: Elizabeth Fortune, (501) 671-2120, efortune@uaex.edu