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Detox Diets Under the Spotlight
By WLR Dietitian
With
gorgeous celebrities like Carol Vorderman and Kim Wilde
extolling the virtues of a detox diet, you may be tempted to
give it a go. But just how healthy are they? WLR’s dietitian
Juliette Kellow investigates…
Lose a stone in 10 days, beat cellulite for good, banish
bloating forever, get glowing skin! These are just some of the
promises that detox diets make. It’s no wonder then, that after
the excesses of the festive season, many of us are keen to throw
out all thoughts of eating sensibly and instead follow a detox
diet that promises to deliver instant weight loss and feelings
of wellbeing. And with celebs like Countdown’s Carol Vorderman
and pop star-turned-gardener Kim Wilde praising the process of
detox dieting, who could resist?
Speaking of her new video – 10 Day Detox – Kim says ‘Since
following this 10 Day Detox, I have lost weight and gained
energy – it really does work and it has changed my lifestyle
completely!’ Meanwhile, in her latest book – Detox Recipes
(Virgin Books, £ 11.99) – Carol Vorderman, promises detox will
do everything from helping you to lose weight, get rid of
cellulite and feel more energetic to banishing colds, making you
feel calmer and lowering blood pressure and cholesterol levels.
It’s compelling stuff, but many health experts question how
healthy detox diets really are – and that alone should be enough
to set the alarm bells ringing for most of us.
What’s the theory?
Advocates of detox diets say our bodies are continually
overloaded with toxins from, for example, pollution, cigarette
smoke, pesticides, a poor diet, food additives, alcohol and
caffeine. As these toxins build up in our system, any number of
health problems can occur, including weight gain, cellulite,
headaches, dull skin, bloating, fatigue, lowered immunity, aches
and pains, and a general lack of wellbeing. The process of
detoxing helps to remove these toxins from the body with the
result that you lose weight, feel healthier and recover from all
those other niggling health problems.
What does a detox diet involve?
Advocates recommend many methods to help you detox. These
range from the mild and pleasurable like saunas, massages and
body brushing to the extreme and unpleasant such as colonic
irrigation, bowel enemas and fasting. Herbal supplements like
milk thistle, detox drinks and ‘liver’ tonics are often
recommended. And making dietary changes, is of course, a bit
part of most detox plans.
What foods do detox diets allow?
The foods allowed and banned can vary widely amongst
different detox diets, but generally fruit, vegetables, beans,
nuts, seeds, herbal teas and massive amounts of water are
allowed. In contrast, wheat, dairy, meat, fish, eggs, caffeine,
alcohol, salt, sugar and processed foods – in fact, most of the
foods that many of us love – are banned.
What do the experts say?
There’s simply no scientific evidence to suggest that our
bodies need help to get rid of waste products if we are healthy
and there’s little proof to support the claims that detox diets
work. Quite rightly, most nutritionists, dietitians and doctors
believe that our bodies are completely capable of excreting
waste without the aid of ‘detoxing’ – that’s what our liver,
lungs, kidneys and skin are designed to do, after all. Most
experts also say that strict detox diets followed in the long
term, can lead to nutrient deficiencies and health problems
associated with this. For example, by eliminating dairy products
from your diet, it’s very hard to meet nutrition needs for
calcium, a mineral that’s needed for strong bones and teeth. And
in the long term, a deficiency of calcium can lead to
osteoporosis or brittle bone disease in later life.
Experts also say that any benefits that are seen can be
easily explained. Fewer headaches, for example, are probably the
result of being fully hydrated due to drinking so much water and
better skin may be due to eating more antioxidant-packed fruit
and veg. Cellulite may well improve if you pay more attention to
your thighs and bottom by body brushing these areas and less
bloating is probably due to the fact that you feel ‘empty’ much
of the time!
But do detox diets help you lose weight?
Almost certainly – but this is unsurprising because calorie
intakes are usually extremely low. Cutting out major groups of
foods such as dairy products, meat and wheat-based foods means
you’ll slash the amount of calories you have – and only replace
a few of these calories with the extra fruit and veg you eat.
The amount of weight you can expect to lose will vary according
to the severity of the dietary restriction – the more foods that
are banned, the more weight you are likely to lose. It’s as
simple as that.
Are there any pros?
Detox diets do encourage some good habits such as eating more
fruit and vegetables, drinking more water and cutting down on
junk food and processed foods. Plus they encourage you to cut
back on caffeine and alcohol – all good habits to get into. They
also help you to think about what you’re eating and can be quite
motivating as you take charge of your health.
And the cons?
The main problem relates to the fact that detox diets can be short
on many nutrients, leading to certain deficiencies and lowered
immunity. Any weight loss achieved is usually temporary and is
the result of a loss of water as well as fat due to the severe
calorie restriction. This means you usually put the weight
straight back on which can be demoralising and lead to yo-yo
dieting. Some people also experience side effects, feeling
tired, sick and headachey. Advocates say this is the result of
your body detoxing but in reality, it’s usually caused by a lack
of food! Following such a strict diet may also result in you
craving your favourite foods whether it’s chocolate cake or
bacon sarnies, with the result that you give into temptation and
end up blowing your diet completely. And at the other end of the
scale, strict detox plans can help you develop an unhealthy
obsession with food and a potential eating disorder. Finally,
eating out and socialising are almost impossible – most hosts
and restaurants don’t product detox-friendly meals with good
reason!
Juliette’s verdict
There are a few aspects of detoxing which can help boost your
health. These include eating more fruit and veg, drinking more
water and cutting out the ‘junk’ in your diet. Nevertheless,
there’s simply no good evidence that a detox diet is necessary
or actually works. Ultimately, if you still want to follow a
detox diet look for one that has the least restrictions and only
use it to kick start a longer term, more varied healthy eating
plan. Click here for a sample 7 day
detox plan.
Remember, there’s no substitute for a healthy diet and
regular exercise when it comes to losing weight and staying well
– and if you’re eating well most of the time, there’s simply no
need to get caught up in the detoxing bug come the start of each
new year.
Further Information:
Try out the food and exercise diaries and databases in Weight
Loss Resource free, for 24 hours. Using them is a great way to
increase your awareness and develop healthier eating habits and
lose weight for the long term.
Detox Explained and what to
do during your 30 day programme -
Detox Yourself
Detox Products from Health
Monthly, very good value due to tax free prices -
view products
Herbal Help for detox, a
set of four preparations (calendula, fragula, milk thistle,
solidago) for symptoms such as constipation, bloating,
indigestion and fatigue -
Bioforce Vogels Detox Box
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