Advocates of detox diets insist the body needs help in cleansing itself from a buildup of environmental toxins such as pollution, cigarette smoke, alcohol, caffeine, and regular overindulgence of processed foods. For most healthy adults, cleansing diets may be safe in the short-term, such as for two or three days; however, following a detox diet long-term can have serious health consequences.
Detox Diet Basics
There is no single detox diet. From juicing diets to raw food diets to plans that only allow fruits or vegetables, cleansing diets are typically low in calories and often require only consuming liquids. The Master Cleanse, for example, allows only the consumption of a drink made of lemon juice, maple syrup, cayenne pepper, and water. Detox dieters follow these types of diets for 3 to 10 days. Some dieters believe longer is better and may stay on the diet for up to 30 or 40 days.
The Safety of Detox Diets
Healthy adults can follow a cleansing diet for two to three days, especially when under a doctor’s care, and suffer no serious health risks. However, following a detox diet for longer than a couple of days can lead to the following:
Vitamin Deficiency : Detox diets often deprive the body of essential vitamins and minerals that we get from food. Vitamin and mineral deficiency can lower immunity, preventing the body from fighting infections and inflammation. Other health risks of vitamin deficiency include heart palpitations, memory loss, anemia, weakness, fatigue, and depression.
Fluid and Muscle Loss: You may experience fast weight loss on a detox diet, but the weight loss that occurs on a cleansing diet is mainly caused by fluid and muscle loss. Fluid loss may cause dehydration, headaches, fatigue, and electrolyte imbalance. Electrolyte imbalance can cause improper functioning of internal organs and in extreme cases can result in cardiac arrest.
Because detox diets are typically low in calories, the body may turn to muscle for its energy needs, causing muscle breakdown. When muscle breaks down in the body, minerals such as potassium are depleted. Low potassium levels can cause heart damage and even death.
Laxative Dependency: Laxatives are often used on detox diets to help “speed the cleansing process” and also to maintain regular bowel movements. According to the National Eating Disorders Association, frequent misuse of laxatives can cause serious health consequence such as dehydration, mineral and electrolyte imbalance, irritable bowel syndrome, organ damage, and the inability to have regular bowel movements without the aid of a laxative.
Following a Cleansing Diet
Scientific evidence suggests that for healthy adults, the body is perfectly capable of cleansing itself. However, if you are considering a detox diet, consult a physician before starting the diet. To lower the risk of serious side effects, choose a cleansing diet that revolves around a healthy diet, such as a whole food cleanse, which dieters only to give up junk food and eat healthy, unprocessed foods.
References:
Clemens, R. & Pressman, P. (2005). Detox diets provide empty promises. Food Technology, 59, 18
Duyff, Roberta. (2006). American Dietetic Association Complete Food and Nutrition Guide. Hoboken: John Wiley & Sons, Inc.
National Eating Disorders Association. (2005). “Laxative Abuse: Some Basic Facts.” Accessed September 11, 2010 from NationalEatingDisorders.org.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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