Veggie Blog

Do you feel sluggish, bloated or tired all the time? Have you been eating a lot of fast food and sweets and wonder if your body needs a reset? Many people reach for a detox diet at that point. Here is what a detox diet usually involves, what to expect, and how to get the same good habits in a safer way.

What is a detox diet?

“Detox” is short for detoxification, the idea of getting rid of harmful substances from the body. Detox plans come in many forms, from spa treatments and massage to yoga and meditation, but the most common is the detox diet. It usually asks you to cut out processed food, caffeine, alcohol, added sugar and sometimes wheat, dairy and eggs, and to eat a lot of fresh vegetables, fruit, beans, nuts and seeds and to drink plenty of fluid. Some versions include juices, fasting or supplements.

Why do people feel better on one?

If you normally eat a lot of burgers, fries and soft drinks, a week of vegetables, fruit and water will probably make you feel different. You are eating more fiber and fewer calories, and you are drinking less sugar and alcohol. Some people report more energy, clearer skin and more regular bowel movements. Those benefits come from healthier eating, not from the removal of toxins. The National Center for Complementary and Integrative Health found no compelling research that detox diets eliminate toxins from the body, and the weight lost on them is often regained when normal eating returns. You can read more in the NCCIH guide to detoxes and cleanses.

What can you expect in the first days?

Many people feel worse before they feel better. Headaches, tiredness, hunger and irritability are common in the first few days, especially if you have cut back sharply on caffeine or sugar. Changes to your diet can also upset your digestion, and some people have loose stools, so it is important to drink enough fluids to avoid dehydration. If you try a plan, it helps to start gradually, and to begin when you do not have a hard week at work or a heavy training schedule. Stop if you feel dizzy, faint or unwell.

Who should not do a detox diet?

Detox diets are not for everyone. Pregnant and nursing women need extra nutrients, so they should not follow restrictive plans. People who have diabetes, heart disease, kidney disease, low blood pressure, anemia, ulcers, cancer, an eating disorder or a weak immune system, and anyone who takes medicine regularly, should talk to their doctor first. The same goes for people who are underweight or recovering from alcohol or drug dependency. Our post are detox diets safe? explains the safety questions in more detail.

What is a safer way to eat cleaner?

You do not need a special program to get the benefits. The Dietary Guidelines for Americans encourage a pattern that is rich in vegetables, fruit, whole grains, legumes, nuts and healthy oils, and limits added sugars, saturated fat and sodium. In practice, that means:

Fill half of your plate with vegetables and fruit. Swap white bread, rice and pasta for whole-grain versions. Choose water, unsweetened tea or sparkling water instead of soda. Cook at home more often and keep deep-fried food for special occasions. Limit alcohol. Get regular exercise and 7 to 9 hours of sleep.

Keep these habits going for weeks and months. That is far more useful than a one-week program that you cannot sustain. A doctor or a registered dietitian can help you set up a plan that suits your health, and it is always better to ask them than to rely on a magazine or an online ad.

If you want to read more, see our posts on body detox the easy way, a 5-day body detox plan and body detox products.