[Article updated on 19/09/2023]
The detox cure has become very popular in a short time. Several nutrition, fitness experts and personal trainers recommend it as an extra boost for body cleansing. But what are the benefits of purifying your body with food? Does a detox diet really work?
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
What is the detox diet?
A detox diet or detox cure is a specific diet aimed at promoting the elimination of toxic substances present in the blood through a judicious choice of foods. By following a correct diet, it is possible to help the body’s natural detoxification processes. It is thus possible to reduce the quantity of toxins produced during the different metabolisms.
Nitrogenous waste deriving from hepatic protein metabolism is eliminated by the kidneys, which provide most of the detoxifying activity. The liver, in particular, is put under severe strain by excess food (excessive meals, alcohol abuse, etc.). Its overwork ends up slowing down the metabolic activity of the entire body. In addition, if the quantity of toxins to be metabolized is excessive, the purifying capacity of the liver becomes saturated. As a result, these toxic substances remain in circulation.
A detox diet should facilitate the elimination of toxins through the urinary and fecal tracts. The third way, sweating, can be enhanced by physical activity or by staying in warm environments, such as saunas and Turkish baths. Diuretic foods on the one hand, and those rich in fiber or laxatives on the other, are particularly useful for this purpose.
How does the detox diet work?
Going on a detox diet can be beneficial at certain times of the year and this diet can be a good way to detoxify your body and get it back on track. Detoxifying the body also means increasing energy levels, improving digestion and helping to lose a few extra pounds. Although it may sound like a strict diet (no grains, alcohol, milk, and sugar), detoxing doesn’t mean losing weight quickly. The goal of a detox treatment is to lighten the “load” on the organs that detoxify the body and, at the same time, support and improve their performance.
Detox diets have gained visibility and followers thanks to their visible effects, particularly physical. But it is important to note that mental benefits are also obtained with this lifestyle, thanks to oxygenation of the brain. Blending organic ingredients such as fruits, vegetables, certain grains and foods known as “superfoods” is proven to help cleanse the body and release toxins from the body, thereby increasing absorption vitamins, minerals and antioxidants.
To start the detox diet, take a calendar and mark the week in which you decide to take a break. The goal is to avoid events that might interfere with your detox goal, such as birthdays, weddings, and special lunches or dinners.
Foods and substances to avoid
To do an effective detox treatment, you will need to avoid the following things:
- the alcohol
- the tobacco
- dairy products
- sugar (honey, maple syrup, artificial sweeteners)
- coffee
- cereals (wheat, rye, barley, oats, spelt and rice)
- the dried fruit
Allowed food and drinks
Here is a list of foods you can eat:
- fruit (any)
- vegetables (all)
- fish (fresh or canned)
- lean red meat and chicken (skinless);
- legumes (dried or canned) like beans, chickpeas, and lentils
- eggs (preferably organic)
- olive oil (preferably extra virgin)
- coconut oil (unprocessed)
- nuts
- seeds (raw, unsalted sesame, pumpkin and sunflower)
- decaffeinated green, white or black tea
- water (one to three liters per day)
It is clear that it is also important to dose the quantities correctly and not forget to take the right amount of daily calories. Detoxifying doesn’t mean being hungry. Note that proteins are satiating and they act as best appetite suppressants.
What is a typical day like on a detox diet?
Every morning you will need to drink lemon juice to start digestion. To do this, half a lemon is squeezed into a cup of hot water.
Every day you will have to perform physical activities. Any type of exercise is acceptable: jogging along the beach, walking uphill, yoga, boxing, etc. Exercise increases lymphatic flow and circulation to help expel toxins through sweating.
During the day you will need to consume a certain amount of raw food. The aim is to eliminate the cooking process because raw food contains more nutrients and enzymes.
You will also need to mentally relax: 15 minutes of meditation per day. If you don’t know how to do it, you can try abdominal breathing. Place your hands on your lower abdomen, inhale through your nose, slowly counting to 3. Exhale just as slowly.
You should drink at least three liters of fluids per day. This will help detoxify the kidneys. You can choose between pure spring water, fresh vegetable juice or detox herbal tea. Tip: Add a teaspoon of herbs to a cup of boiling water and let it steep for five minutes. Then filter and drink.
You will need to chew each mouthful of food 10 to 12 times before swallowing it. This improves digestion and allows you to feel full without needing to overeat.
The advantages of the detox diet?
What this diet really aims to do is eliminate toxins from the body, since you are exposed to significant amounts of synthetic chemicals such as pesticides, antibiotics, hormones and environmental toxins on a daily basis. And even though the body already has its own intelligent organ system to get rid of these toxins, possibly including a detoxification diet brings many health benefits.
Properly executed, the detox diet can:
- help you lose weight, it would then act as the most effective fat burners;
- help cleanse and hydrate your skin;
- oxygenate your brain;
- reduce fatigue and improve rest;
- regulate intestinal transit;
- regenerate the body without many health risks.
Beyond being a fashion, detoxes are a healthy lifestyle with tangible short-term results, because thanks to them the body eliminates fluids. There is a low caloric intake and even more important is the content of fiber, potassium and vitamins that it provides us.
Disadvantages of the detox diet
The apparent benefits of a detox cure seem numerous and desirable. But they are only theoretical and no empirical scientific evidence exists to support the science behind these benefits.
The body has many ways to eliminate toxins on its own. The body eliminates its toxins through urine, sweat, kidneys, liver, immune system and respiratory system. Therefore, these body mechanisms make the idea of detoxification completely redundant. The body does not allow toxins to build up. So there is nothing to “detoxify”.
The weight loss that some people report could be mainly due to a decrease in calorie intake and also fluid loss from taking laxatives. Therefore, once the duration of the diet is over, you may gain all the weight back without any real progress. During dieting, metabolism rates decrease and hence, when a normal diet is resumed, rapid weight gain follows.
Anyone who wants to follow such a diet should consult a dietitian before starting. This diet involves a massive change in eating habits and should not be done without appropriate support. If you are diabetic or pregnant or have an eating disorder, do not follow this diet. It can harm your body.
Is the detox diet effective?
The truth is that there is no conclusive medical evidence on the effectiveness of detox cures. Detox cures are not effective for long-term weight loss. The weight you lose during a detox is the result of losing water, carbohydrate stores and stools, all of which return after returning to a normal diet. For athletes, losing carbohydrate stores means losing your body’s preferred fuel source during exercise. A detox cure is therefore not appropriate during sports training.
How long does a detox cure last?
It all depends on the detox program you follow and its impact on your body. Most people find seven days to be long enough. But if it feels good, nothing says that you cannot continue the detox treatment for twenty or even thirty days.
While it’s pretty common to do two detoxes a year, it really depends on your lifestyle. There’s no reason why you can’t do more if you feel you need to. If you’re feeling lazy or have been eating a lot of processed foods, this might be a good time for a cleanse.
Special menus & recipes for the detox cure
| Typical Day | Breakfast | Snack | Lunch | Snack | Dinner |
| Monday | Soy milk: 250 milliliters Raspberry: 100 grams | Orange: 200 grams Carrot: 200 grams Almond: 30 grams | Boiled beans: 70 grams Cooked brown rice: 70 grams Lettuce: 100 grams Carrots: 200 grams Sunflower seeds: 10 grams Extra virgin olive oil: 5 grams | Apple with peel: 200 grams Celery: 200 grams Nuts: 30 grams | Boiled chickpeas: 70 grams Cooked corn: 70 grams Radish: 100 grams Tomato: 200 grams Sesame seeds: 10 grams Extra virgin olive oil: 5 grams |
| Tuesday | Soy milk: 250 milliliters Strawberries: 100 grams | Grapefruit: 400 grams Cabbage: 200 grams Hazelnuts: 30 grams | Boiled beans: 70 grams Cooked amaranth: 70 grams Arugula salad: 100 grams Red turnips: 200 grams Poppy seeds: 10 grams Extra virgin olive oil: 5 grams | Pear with skin: 200 grams Green pepper: 200 grams Pecans: 30 grams | Boiled lentils: 70 grams Cooked quinoa: 70 grams Valerian: 100 grams Zucchini: 200 grams Chia seeds: 10 grams Extra virgin olive oil: 5 grams |
| Wednesday | Soy milk: 250 milliliters Blackberry 100 grams | Mandarin: 200 grams Grilled eggplant: 200 grams Pine nuts: 30 grams | Boiled peas: 70 grams Boiled teff: 70 grams Hood: 100 grams Cooked celery: 200 grams Flaxseed: 10 grams Extra virgin olive oil: 5 grams | Peaches: 200 grams Green peppers: 200 grams Peanuts: 30 grams | Boiled lupins: 70 grams cooked millet: 70 grams Chicory: 100 grams Cooked jackdaws: 200 grams Pumpkin seeds: 10 grams Extra virgin olive oil: 5 grams |
| THURSDAY | Soy milk: 250 milliliters Raspberry: 100 grams | Red radish: 200 grams Pistachio: 30 grams | Boiled buckwheat: 70 grams Spinach: 100 grams Cucumber: 200 grams Extra virgin olive oil: 5 grams | Melon: 200 grams Seaweed: 200 grams Cashew nuts: 30 grams | Baked sweet potato: 150 grams Belgian endive: 100 grams Asparagus: 200 grams Pitted black olives: 50 grams Extra virgin olive oil: 5 grams |
| Friday | Soy milk: 250 milliliters Currant: 100 grams | Plums: 200 grams Carrots: 200 grams Almonds: 30 grams | Boiled beans: 40 grams Rice cakes: 70 grams Lettuce: 100 grams Carrots: 200 grams Sunflower seeds: 10 grams Extra virgin olive oil: 5 grams | Apricots: 200 grams Celery: 200 grams Nuts: 30 grams | Boiled chickpeas: 70 grams Cooked corn: 70 grams Radish: 100 grams Tomatoes: 200 grams Sesame seeds: 10 grams Extra virgin olive oil 5 grams |
| SATURDAY | Soy milk: 250 milliliters kiwi: 100 grams | Grapefruit: 400 grams Red cabbage: 200 grams Hazelnuts: 30 grams | Boiled beans: 70 grams Cooked amaranth: 70 grams Arugula salad: 100 grams Red turnips: 200 grams Poppy seeds: 10 seeds Extra virgin olive oil: 5 grams | Pear with skin: 200 grams Green peppers: 200 grams Pecans: 30 grams | Banana: 150 grams Green peppers: 200 grams Peanuts: 30 grams |
| Sunday | Soy milk: 250 milliliters Blackberries: 100 grams | Pomegranate seeds: 150 grams Tomatoes: 200 grams Pine nuts: 30 grams | Boiled peas: 70 grams Boiled teff: 70 grams beans: 100 grams Cooked broccoli: 200 grams Flax seeds: 10 grams Extra virgin olive oil: 5 grams | Banana: 150 grams Green pepper: 200 grams Peanut: 30 grams | Boiled lupine: 70 grams Gluten-free cracker: 40g Chicory: 100 grams Cooked jackdaws: 200 grams Pumpkin seeds: 10 grams Extra virgin olive oil: 5 grams |
Opinion of health professionals on the detox cure
Detox diets are not a reliable method for losing weight. There is no scientific proof that detoxification is effective. Additionally, most dieters regain weight when they return to normal eating habits. But you will definitely feel better if you know and prefer:
- reduce processed foods, alcohol and sugar;
- cook homemade meals based on fish, lean meats, fruits, vegetables and whole grains;
- reduce your alcohol and caffeine intake;
- and drink more water.
User opinions on the detox cure
In the opinion of many users, the detox treatment is one of the best in its category. As proof, these followers cite the growing number of people who follow this diet. In fact, this diet continues to gain popularity and is increasingly popular with slimming diet enthusiasts.