Beets, berries and spinach are just a few Negwtive to watch Negatvie for, according to the National Kidney Foundation. Although only a few toxic substances are shared below there are many ways our bodies work together to rid of other toxic substances. Ava English is a freelance health writer.

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Negative consequences of extreme detox diets -

This page does not address that type of detoxification. While some have had positive results on weight and fat loss, insulin resistance, and blood pressure, the studies themselves have been of low quality—with study design problems, few participants, or lack of peer review evaluation by other experts to ensure quality.

But there are no firm conclusions about their effects on human health. Also, fasting can cause headaches, fainting, weakness, and dehydration. The NCCIH Clearinghouse provides information on NCCIH and complementary and integrative health approaches, including publications and searches of Federal databases of scientific and medical literature.

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People often say headaches are a result of detoxing, but they can be a sign that your blood sugar is high. Fruits and vegetables are rich sources of fiber, which adds bulk to your meals and keeps you full for long periods.

You remove the fiber from fruits and vegetables when you juice them, leaving the sugar behind. Your blood sugar might spike, causing headaches and leaving you feeling tired and weak. Cleanses meant to flush out your intestines are possibly unsafe.

Some detox products, for example, contain laxatives. Those products may cause severe diarrhea that results in dehydration and electrolyte imbalances. Electrolytes are minerals that balance the amount of water in your body and the acidity of your blood. Some juices are made from foods like spinach and beets, which are high in oxalate.

This naturally occurring substance can increase your risk for kidney problems if you consume large amounts. Another problem with "detoxes" is that they are meant to be quick fixes. As a result, juice cleanses are often unsustainable in the long term.

Experts instead suggest an eating plan that cuts back on added sugar, saturated fat, and sodium. Nutrient-dense meals like smoothies, loaded salads, and roasted veggie bowls may help, Amy Shapiro, RDN , founder and director of Real Nutrition, told Health. You can also drink tea and water all day long.

You'll want to avoid or limit soda, specialty coffee drinks, and alcohol. Try opting for a simple diet when you want a reboot, said Dr.

Bergquist: "Reintroduce foods closest to their natural form. We know, from an abundance of studies, that the healthiest dietary patterns in the world are those that include whole or minimally processed, plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, seeds, and spices.

Just remember to be gentle with yourself if you feel like your diet is off track. It's perfectly OK to enjoy a glass of wine or a sweet treat now and then. Try making minor changes to your eating plan instead of feeling guilty about your choices. Only enjoy a drink when you're out. Make sure half your plate is filled with vegetables at every meal, and aim for three to four workouts a week," said Shapiro.

Small blips or indulgences do not mean we have poisoned our bodies and need to detox them. There's little evidence that juice and "detox" cleanses are beneficial. Juice cleanses can actually increase your risk of severe complications, such as dehydration and kidney problems.

Focus on hydrating with tea and water instead of trying a juice cleanse. Opt for a plant-based diet with high-fiber foods and healthy fats and limit processed food. Your body actually naturally detoxifies itself, filtering and removing unwanted chemicals.

There are mediators in your digestive, immune, and respiratory systems that catch toxins and send them to your liver. Your liver filters and neutralizes those toxins.

The best way to support those systems is by feeding your body the right way. Eating a balanced, healthy diet and reducing your alcohol intake help support your body's natural detoxing methods.

Keep in mind that the effects of a 3-day juice cleanse will vary, depending on your activity level, diet, and weight. Research has found, however, that a 3-day juice cleanse may result in weight loss.

A study published in found that participants lost up to 2. You can lose weight on a juice cleanse, but remember that it's generally not sustainable. You might regain weight after resuming your normal diet.

Opt instead for a balanced, healthy diet made up of nutrient-rich foods, and reduce your intake of added sugars, saturated fat, and sodium.

National Center for Complementary and Integrative Health. Wang DD, Li Y, Bhupathiraju SN, et al. Fruit and vegetable intake and mortality: Results from 2 prospective cohort studies of US men and women and a meta-analysis of 26 cohort studies.

Klein AV, Kiat H. Detox diets for toxin elimination and weight management: A critical review of the evidence. J Hum Nutr Diet. Drummen M, Tischmann L, Gatta-Cherifi B, et al. High compared with moderate protein intake reduces adaptive thermogenesis and induces a negative energy balance during long-term weight-loss maintenance in participants with prediabetes in the postobese state: A PREVIEW study.

J Nutr. Obert J, Pearlman M, Obert L, et al. Popular weight loss strategies: A review of four weight loss techniques. Curr Gastroenterol Rep. Bóna E, Forgács A, Túry F. Potential relationship between juice cleanse diets and eating disorders. A qualitative pilot study. Orv Hetil. Dietary fiber.

Dreher ML. Whole fruits and fruit fiber emerging health effects. Snetselaar LG, de Jesus JM, DeSilva DM, et al. Dietary guidelines for Americans, Understanding the scientific process, guidelines, and key recommendations.

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