Are detox and juice cleansers useful for weight loss?

Losing weight and being healthy are always the most important New Year’s resolutions. But how people approach these goals can vary. This time of year, dietitians and other supportive care experts at Cancer Treatment Centers of ^America® (CTCA) receive questions about “detox” or purification programs. People often suggest that they want to try a detox or juice cleanse to lose weight, improve liver function, improve colon function, and reduce constipation.

However, most people view a detox program as a quick and easy way to lose weight. Unfortunately, there is little research to suggest that detoxing can lead to safe and permanent weight loss. Alternatively, detox programs can be harmful to your health. Possible downsides include:

• Losing muscle mass or weight too quickly.
• Inadequate intake of calories, fiber or protein.
• Diarrhea that can cause dehydration when using a laxative cleanser.
• Nutrient deficiencies if toxins are detoxed for long periods

There are better ways to improve your diet and reach or maintain a healthy weight, while supporting the body’s natural elimination processes and digestive function. Keep in mind the following nutritional tips:

Avoid refined sugar, refined carbohydrates, caffeine, alcohol, processed foods, and foods with added fats, such as fast food and fried foods.

Eat a plant-based diet that includes whole foods. . Make sure to choose superfoods that contain high amounts of antioxidants, polyphenols, vitamins, and minerals. These include cruciferous vegetables (broccoli, cauliflower, kale, and cabbage), berries (blueberries, raspberries, blackberries, and pomegranates), and leafy greens (spinach, chard, watercress, and green or red lettuce). We recommend organic fruits and vegetables.

Choose lean meats like chicken breasts, turkey breasts, and fish for protein. We also recommend organic products for animals.

Aim for 25 to 35 grams of fiber per day. Fiber helps bind and eliminate toxins in the intestines through bowel movements. Adequate sources of fiber include fruits, vegetables, whole grains, beans, legumes, nuts and seeds.

Long-term adherence to this type of diet promotes lifelong health, but it can be used for short-term cleansing. To do this, focus your diet on the foods listed above for a week or two. You can also support the body’s natural detoxification functions by:

Take supplements. The compounds sulforaphane, vitamin B, and magnesium can aid in detoxification. The liver detoxifies substances outside and inside the body to help eliminate toxins, excess hormones, and other substances. Consult your doctor before taking a new supplement.

Drink plenty of water to keep yourself hydrated. The kidneys help remove many substances from the body.

Eat more fiber-rich foods for constipation. Some people may also benefit from flaxseed, a psyllium laxative, or other fiber supplements to help with bowel movements.

Increased sweating through exercise or proper use of the sauna. The skin is also an important organ of elimination.

Always talk to your doctor or other physician, such as a dietitian, before making changes to your diet or adding supplements. Your doctor can help you design a plan that matches your specific goals for a detox or juice cleanse.

Learn more about the Mediterranean diet.