Spring is right around the corner and while some people might be thinking about spring cleaning, others are thinking about spring cleansing, otherwise referred to as a detox diet. Not to be confused with fasting religious rituals but rather to an array of popularized diets ranging from juice fasts to special concoctions to vegan diets that come with a long list of restricted foods. You might be lured in by claims of increased energy, toxin removal, jump started weight loss or improved digestive health, but have you stopped to consider if these detox diets are safe or even work? That is, does scientific evidence support their claims?
Who wouldn’t want to remove toxins from their body? After all the definition of a toxin is: “a poisonous substance that is a specific product of the metabolic activities of a living organism and is usually very unstable, notably toxic when introduced into the tissues, and typically capable of inducing antibody formation.”
Toxins are said to have entered the body through lifestyle and diet habits such as smoking, pollution or processed foods with added preservatives, additives and/or pesticides. The theory behind ridding the body of toxins is that the gastrointestinal (GI) cells a ‘rest’ and allow them to rebuild themselves and come back stronger to keep things on the inside running optimally.
One downside to this theory is the lack of scientific evidence – both on the efficacy of detoxing and what these toxins actually are. Scientific studies published in medical literature are scarce, making their efficacy questionable. Plus – are we forgetting that our body, in particular the liver, bladder and kidneys were designed to remove toxins from the body? They do a pretty nice job too!
While the evidence is limited that detoxing works, many people report feeling “lighter” and “cleaner.” They also report better elimination habits and other signs of purging such as a runny nose or headache. Some people may be able to safely carry out a detox diet but there are some people who should steer clear. This includes people with diabetes, children and teens, pregnant/breastfeeding women, people with eating disorders and those who take medications. It is best to always check in with your doctor before starting any form of a fast or detox.
Before embarking, take some time to consider the nature of the diet and potential side effects. Is the plan extreme allowing only water or juice or is it a modified fast? Be aware that side effects can include cravings, inability to focus, irritability and tiredness – probably because they end up being very low calorie. Also consider your motivation behind the diet – do you truly want to improve your diet or is this just another fad? It would be pointless to ‘cleanse’ the body if you’re going to return to living on fast food in a week. Or, if hate every minute of it, find a better way to feel healthier that works for you. But if helps you start a healthier eating plan and ditch bad habits - it could be a good way to get motivated.
My take is this – skip the fads and plans that shun solid foods or have special elixirs and instead focus your energy on switching to a ‘clean’ diet. The following steps include whole, fresh foods and none of the processed stuff, which should leave you feeling ‘purified’ and reenergized while improving your health at the same time!
- Load up on fresh fruits and vegetables and make them a staple at each meal, choosing organically grown to avoid pesticides and herbicides. Colorful fruits and veggies are high in antioxidants which keep cells healthy and fight disease. They are also a good source of fiber which will keep your GI tract healthy – things will move through faster and not stick around!
- Choose whole unprocessed grains. Stick with whole grains such as brown rice, quinoa, steel cut oats, whole wheat pasta, sprouted whole grain bread, etc. If you’re not sure, check the ingredient list – the simpler the better.
- Hydrate with water. Stick with water or herbal tea as your drink of choice. Water helps with digestion and delivers nutrients. Skip alcohol which ties up the liver, adds extra calories and lessens your resolve to eat healthy.
- Cut out added sugars and artificial sweeteners. This involves all types of sugar including honey, molasses, cane sugar, etc. Enjoy the natural sweetness of fresh fruit instead! Sugar serves no nutritional purpose and artificial sweeteners are just - artificial!
- Shake the salt habit. Sticking with fresh, whole foods ought to help you do this, but remember to hide the salt shaker to resist salting food during cooking or at the dinner table. Eating less salt will help reduce the bloat.
- Be more Flexible! By this I mean, adopt a Flexitarian lifestyle by sticking with a vegetarian diet most of the time and enjoying animal protein a few times a week. Dried beans and peas, tofu and tempeh are excellent sources of plant protein. When choosing animal proteins – stick with lean cuts and go organic (and wild for fish). Organically raised poultry (including eggs), beef (including dairy) and pork are not fed antibiotics or growth hormones and tend to be raised more humanely. Organic practices are kinder to the environment as well. Grass-fed beef are also leaner than their grain-fed friends!
For More Info:
http://www.thedailygreen.com/living-green/definitions/Flexitarian-Diet-2
http://www.mayoclinic.com/health/detox-diets/AN01334
http://www.foodincmovie.com/about-the-issues.php
Please note: The information in this article is not to be followed as
medical advice, diagnosis or treatment. Please consult with your physician
or primary health practitioner for information regarding your own personal
health and necessary treatments.
