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.

Plus, fasting is a workout for your willpower. Her work has appeared in the New York Post, Men's Journal, Rolling Stone, Oprah Daily, Insider. com, Architectural Digest, Southern Living, and more. She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary.

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What Is a Detox Diet? But that's in theory. Should I Do a Detox Diet? Do detox diets actually work? Similarly, another animal study published in the Journal of Agricultural and Food Chemistry showed that beetroot juice decreased lipid peroxidation, a marker used to measure cell damage, in the liver by 38 percent.

Frequently touted as a superfood, chia seed benefits range from enhanced digestion to better blood sugar control. Not surprisingly, chia seeds may also aid in detoxification as well. They pack in tons of fiber, which can help keep things moving through the digestive system, allowing waste products to be excreted efficiently.

In addition to keeping you regular due to their high fiber content, including healthy nuts in your diet can also help optimize liver function as well. Bone broth , a liquid made from the water left over after simmering bones for up to a day at a time, has been associated with a number of incredible benefits.

Perhaps most impressive, however, is its potent effects on detoxification. Studies suggest that bone broth may help improve immune health by reducing inflammation, allowing your body to work more effectively at removing harmful toxins, bacteria and pathogens from the body.

A bone broth diet is one of the more popular liquid diets. Celery juice is a trendy beverage made from the juice of celery stalks that is both high in fiber and vitamin K. Studies show that celery may contain several key compounds that can help decrease inflammation in the body. Detoxes help improve overall well-being, including physical and mental health.

Below are some of the main benefits associated with detoxes:. The primary purpose of a detox is to remove toxins from the body that are doing harm, but the scientific literature does not show that most detox cleanses accomplish this.

Instead, your liver, kidneys, and immune system do the natural detoxing for you, so the goal in a detox should be to support these organs by providing them with plenty of nutrients. Your body increases inflammation when it perceives a threat, which can include foreign chemicals or some types of microbes and organisms.

By helping to rid your body of toxins, your immune system better manages inflammation. Therefore, improving your overall health should result in better sleep, too. A compromised immune system, high levels of inflammation, and lack of sleep can all interfere with cognitive functions and mental health.

You can get your mood, motivation and ability to focus back on track by supporting your gut and obtaining plenty of detoxifying foods and supplements.

Removing these triggers from your life is a smart way to support lung health and respiratory function. Your appearance and youthfulness will likely improve by supporting your liver and gut. Keep in mind that not all detox diets and cleanses are created equally.

While some can help promote better health by making a few nutritious swaps in your diet, others can actually deprive your body of the important nutrients you need, zapping your energy levels and plummeting motivation.

Steer clear of products or unhealthy regimens promoted for detoxification, which are often little more than marketing ploys by companies that prioritize profit over health.

Additionally, the basic principles of a detox diet can be applied long term to help you sustain a healthy diet beyond a few days or a week.

Stick to these basic rules of thumb, and include a few detox-boosting foods in your diet regularly to stay on track with your health goals. Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse. More Nutrition Dr. Axe on Facebook 82 Dr.

Axe on Twitter 4 Dr. However, this improved well-being may simply be due to eliminating processed foods, alcohol, and other unhealthy substances from your diet.

Very few scientific studies have investigated how detox diets impact weight loss 2. While some people may lose a lot of weight quickly , this effect seems to be due to loss of fluid and carb stores rather than fat.

This weight is usually regained quickly once you go off the cleanse. One study in overweight Korean women examined the lemon detox diet , which limits you to a mixture of organic maple or palm syrups and lemon juice for seven days.

This diet significantly reduced body weight, BMI, body fat percentage, waist-to-hip ratio, waist circumference, markers of inflammation, insulin resistance, and circulating leptin levels Several varieties of detox diets may have effects similar to those of short-term or intermittent fasting.

Short-term fasting may improve various disease markers in some people, including improved leptin and insulin sensitivity 17 , However, these effects do not apply to everyone. Studies in women show that both a hour fast and a 3-week period of reduced calorie intake may increase your stress hormone levels 19 , On top of that, crash diets can be a stressful experience , as they involve resisting temptations and feeling extreme hunger 21 , Detox diets may help with short-term weight loss, though more studies are needed.

Some detox diets may resemble intermittent fasting regimes, which can improve some biomarkers of health. A few aspects of detox diets may have health benefits, such as 4 :.

Several aspects of detox diets may aid your health. These include avoiding environmental toxins, exercising, eating nutritious food, drinking water, limiting stress, and relaxing.

Several detox diets recommend fasting or severe calorie restriction. Short-term fasting and limited calorie intake can result in fatigue , irritability, and bad breath. Long-term fasting can result in energy, vitamin, and mineral deficiencies, as well as electrolyte imbalance and even death Furthermore, colon cleansing methods, which are sometimes recommended during detoxes, can cause dehydration, cramping, bloating , nausea, and vomiting Some detox diets may pose the risk of overdosing on supplements, laxatives, diuretics, and even water.

There is a lack of regulation and monitoring in the detox industry, and many detox foods and supplements may not have any scientific basis. In the worst cases, the ingredient labels of detox products may be inaccurate. This can increase your risk of overdosing, potentially resulting in serious — and even fatal — effects Certain people should not start any detox or calorie-restricting regimens without consulting a doctor first.

At-risk populations include children, adolescents, older adults, those who are malnourished, pregnant or lactating women, and people who have blood sugar issues, such as diabetes or an eating disorder. Detox diets may severely limit energy and nutrient intake, posing various risks to your health.

Some groups of people should never do detox diets. Your body is frequently exposed to toxic substances. However, most of the time, it can remove them without additional help.

While detox diets may seem tempting, their benefits likely have nothing to do with vanquishing toxins, but rather with eliminating various unhealthy foods.

A much smarter approach is to eat healthier and improve your lifestyle rather than go on a potentially dangerous cleanse. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Detox water is claimed to have all sorts of health benefits, including weight loss.

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.

Remember, health claims for cleanses have not been evaluated by the FDA. Read the product disclaimers before you buy and use these products! Just as there is limited evidence of benefit associated with detox or cleanse programs, there is limited evidence of harm.

However, there are reports of side effects and complications. Examples include:. Some recommended repeating the program periodically, so the cost can be considerable. I know there are many people who find intermittent detox diets or cleanses useful, and firmly believe they improve health.

And the ads for these programs are filled with glowing testimonials. Day 12, no exercise, down 19 pounds! Leave the detoxification to the professionals: your kidneys, liver, and other self-cleaning organs of your body.

Robert H. Shmerling, MD , Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing.

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Eating at least five to nine serving of fruits and vegetables every day will also help your body detox. The most helpful fruits and vegetables include broccoli, cauliflower, berries, garlic, onions and artichokes. Good sources of fiber include vegetables, nuts, seeds and whole grains.

To put it simply, your body naturally removes toxins to help keep you healthy. Therefore, a strict detox or cleanse diet is not necessarily beneficial. Focus on eating less prepackaged, processed foods and choose more fresh, whole, natural foods and your body will thank you!

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