Benefits of physical activity. Immune System. And while losa research has linked those foods to potential health benefits, none is a magic bullet on its own.

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Are they effective? There may be early weight loss because you start out consuming fewer calories. But detox diets tend to lead to weight gain once you resume a normal diet. Detox diets can also have risks. Learn more about detoxes and cleanses.

Dejunking Your Diet. Breaking Down Food. Show Your Heart Some Love! Healthy Weight Control. NIH Office of Communications and Public Liaison Building 31, Room 5B52 Bethesda, MD nihnewsinhealth od. gov Tel: Editor: Harrison Wein, Ph. Managing Editor: Tianna Hicklin, Ph. Illustrator: Alan Defibaugh.

Attention Editors: Reprint our articles and illustrations in your own publication. Our material is not copyrighted. Winnifred says there's no scientific evidence that detox diets actually remove toxins from the body. It's a pretty terrible idea.

Too many detoxes or cleanses restrict calories to brutal degrees. If you're an active adult male, you need at least 2, calories daily, according to the USDA. If you're sipping bone broth or slugging back celery juice for even one of your "meals," you're putting yourself at risk of hunger, moodiness, brain fog, and sub-par workout performance.

Couple all this with a total lack of scientific evidence to support detox diet claims and you can begin to see why it's a bad idea. If you're still determined to detox, speak with a doctor or another health professional, first. Some detoxes might result in the loss of muscle, and can complicate pre-existing medical conditions, such as kidney disease.

Still, they're popular. What it is: Eating nothing but pulverized plants for the better part of a week is supposed to help your body rid itself of toxins, absorb nutrients, and provide mental clarity. Who tried it: Raymond Ho, Deputy Art Director.

What science says: In a trial published in Nutrition Research , women on a multiday calorie lemon water detox lost weight. In a similar trial published in Scientific Reports , 20 healthy adults went on a 3-day juice cleanse, consuming only 6 bottles of juice per day.

The participants lost an average of 3. Another review published in the Journal of Human Nutrition and Dietetics concluded that there was no evidence to support the idea that a juice cleanse could aid long-term weight loss, improve health, or eliminate toxins from the body.

The takeaway: Fruits and vegetables help combat diseases from cancer to heart disease, but the health effects of slurping them down as your only food source are less known. Get your fiber from real food. What are they: Those herb-filled capsules often contain large doses of fiber.

The common promise: The herbs support detoxification and eliminate toxins yes, via poop from your body. Who tried it: Jennifer Messimer, Research Chief.

What science says: One common supplement in the detox family is milk thistle. Compounds in this herb may increase antioxidant activity and reduce liver inflammation in animals.

Human studies , however, have failed to confirm that effect. Milk thistle itself is safe, but other ingredients in the supplements may interfere with your medications. A study published in the Journal of Dietary Supplements featured a randomized trial where 22 healthy adult women were assigned to take either a placebo or a commercially available detox supplement every day for four weeks.

Research concluded that the supplement had no effect on body composition, waist circumference, blood markers like cholesterol and blood sugar , or digestive symptoms. Ultimately, the supplements did nothing. Experts also warn that many detox supplements and teas contain laxatives.

Literally, they make you poop more, which can trick you into thinking that your body is getting rid of toxins. The takeaway: Maintaining a healthy, well-rounded diet is enough to support your liver. What it is: This type of program is often low in calories and carbs and high in restrictions.

The one we tried—Dr. Who tried it: Tyler Daswick, Assistant Editor. Opting for whole foods over processed ones is part of healthy eating, but overly restricting yourself is not, says nutrition therapist Karin Kratina, Ph. Research looking specifically at detox diets is extremely limited, though.

In , researchers did attempt a randomized controlled trial of detox diets, and published their results in the Journal of Complementary and Integrative Medicine. However, only 15 women completed the required questionnaires one week post-detox, and only 8 completed the questionnaire again two weeks post-detox.

It contains fiber and other disease-fighting nutrients. What it is: Intermittent fasting involves set times when your eating is restricted and others when you eat as normal—or even more than you would typically.

We chose one day of fasting followed by at least two days of normal eating. Claims: a more youthful appearance, more energy, and fewer aches, pains, and health troubles. Who tried it: Brian Boye, Executive Fashion Director.

Most of the research that suggests potential benefits of intermittent fasting has been done in rodents. In one of the few human trials , published in JAMA in , researchers assigned adults to one of two groups.

One group ate three structured meals per day plus snacks, while the intermittent fasting group ate for 8 hours between noon and 8 P. and fasted for 16 hours. After 12 weeks, the intermittent fasting group lost very slightly more weight about 2 pounds on average, compared to 1.

The takeaway: Fasting will inevitably lead to weight loss, but so will cutting back on candy and cookies.

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