Detox Diets 101

By Lizzie Streit, MS, RDN, LD 

Fad diets, juice cleanses, and supplements tend to have similarities, especially the use of the word “detox” in marketing materials. Programs geared towards weight loss often claim they can help you detox by removing toxins or harmful substances from your body. 

With so much buzz about detoxification, you may be wondering if you need to follow some type of detox diet in order to see success on your weight loss journey. Read on to learn more about these sorts of diets and whether they offer any benefits or have downsides. 

What are detox diets? 

While there is no single definition of a detox diet, it’s typically any kind of program that promises to cleanse your body of toxins by following a specific eating plan, fasting, eliminating food groups, and/or taking supplements, teas, or even enemas. For example, many juice cleanses claim to be detox regimens. 

The toxins that these programs promise to eliminate usually do not have a clear definition. They range from heavy metals, pesticides, parabens, sugar, fat, or any other “bad” substance that might exist in the food supply or in your body. Detox diets may also claim to boost liver and kidney health, digestion, energy, and more. 

Downsides of Detox Diets 

While detox programs can seem intriguing, their promises of toxin elimination and weight loss are typically not backed by scientific evidence. Plus, humans already have specific organs and natural processes that get rid of harmful byproducts and waste. The liver, kidneys, and lungs work to cleanse the body, and sweat, urine, and bowel movements provide additional detoxification. 

Eating a healthy diet, including a weight loss meal plan if needed, and exercising regularly to the point of breaking a sweat are excellent ways to support the impressive ways your body cleanses itself. If you follow a detox diet that eliminates foods and deprives you of certain nutrients, you may actually end up weakening what your body already knows how to do. 

In addition, supplements and products associated with detox diets may be harmful. There are several case reports of liver injury and failure from overuse of detox teas and supplements. 

Possible Upsides 

In general, detox diets do not live up to the hype and are not worth the potential side effects. Still, there are some aspects of these programs that may actually be beneficial. For instance, they often promote losing weight if you are overweight, exercising, drinking more water, keeping stress under control, and eating healthy foods. These are helpful tips that also coincide with what experts recommend for a healthy lifestyle. It may behoove you to take work on implementing these suggestions instead of trying any fancy detox programs, elimination diets, cleanses, or supplements. 

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