Fitness: The Deal on Detox
Imagine this scenario: A young woman buys the car of her dreams. A sporty red Miata with a zippy little V6 engine, fully loaded and ready to roar. She takes it to the car wash every week to keep it shiny clean and initially puts only premium gas in its pristine engine. However, the cost of gas was steadily climbing and, as it nudged toward four bucks a gallon, the young woman began to feel the her wallet getting lighter and lighter. So she decided to fuel her car with something far cheaper than gasoline. She filled her tank with fully leaded, high octane... coffee. The young woman confidently got behind the wheel and turned the key and was dismayed when her Miata's engine gurgled, whined, and ground to a halt. After a tow to the local station, a bewildered mechanic stood before the young woman scratching his head. He was completely flummoxed as to how this woman could think that her car would run using coffee as fuel. I am sure most of you out there stand firmly in the mechanic's corner.
So what do we do when we wish to clean out our "engines" so they can run better? The most current trend is a detox diet. By eliminating things like processed foods, sugar, sodium, caffeine, and hard to digest animal proteins, the liver and kidneys can filter more effectively and excrete toxic build up that can make us feel sluggish, bloated, and lead to very real health problems. At least this is the theory. Unfortunately, while the concept of detoxing the body is well intended it can create its own set of health problems. So let's take a look at the truth about detox diets.
Detox Claim #1
You will flush toxins out of your body.
The Truth: There is no scientific evidence to support the theory that, if we are healthy, our bodies need help getting rid of waste products. There is little proof to support the claim that detox diets improve kidney and liver function. Most nutritionists, dietitians, and doctors believe that our bodies are completely capable of excreting waste without the aid of detoxing. That is, after all, what our liver, lungs, kidneys, and skin are designed to do.
Detox Claim #2
You will no longer have headaches and your skin will glow.
The Truth: Headaches and sand papery skin can often be caused by dehydration. When I am giving a massage, I can literally tell if someone is dehydrated by the texture of their skin. It lacks an elasticity. The primary reason you end up with a slamming headache when you abuse alcohol or caffeine can be blamed on dehydration. Detox diets encourage drinking tons and tons of water and eating lots of fresh fruits and vegetables. By properly hydrating you can put the cabosh on headaches and in conjunction with an increased intake of anti-oxidants, courtesy of all that fresh produce, you can dramatically improve the appearance of your skin.
Detox Claim #3
You will feel less bloated.
The Truth: There are primarily two reasons why you will feel less bloated. By eating foods that are not processed or high in sodium, and again, by properly hydrating, you will not retain water and will have less gas. You will also feel less bloated because you are eating less: less food, less full, less bloated.
Detox Claim #4
You will lose weight.
The Truth: Probably. With the eating restrictions on a detox diet most likely your caloric intake will drop significantly. This will result in weight loss. Unfortunately your nutrient intake can also drop. For example, most detox diets restrict dairy products. This could markedly reduce calcium intake, the nutrient essential for healthy bones and teeth. Also, with such a dramatic, short term change that excludes most proteins, you will predominately lose water weight and muscle mass. There will be little fat loss. Once the detox diet is over most people will quickly regain the lost weight and this can lead to the unhealthy cycle of yo-yo dieting. Many detox diets warn you that you may feel lousy for a few days and that this is part of the detox process. In reality you will feel lousy due to inadequate caloric consumption and the resulting drop in blood sugar.
So there you have it. The general concept of detoxing seems to be a good one. However, when you look closer, there are many flaws. I am talking about the milder forms of detoxing that have to do with eating "cleaner". Add in some of the products you can buy that claim to accelerate and intensify the process and it becomes downright scary. The fundamental issue I have with detoxing is it promotes a binge/purge mentality: eating unhealthy food and mistreating your body is fine as long as you detox every once in while.
In my opinion, a better method is to take a modified version of the detox approach and apply it to your life all the time. Do your best to limit the intake of sugar, salt, processed foods, caffeine, alcohol, and simple carbohydrates while increasing your water intake and making an effort to eat more fresh fruits, vegetables, whole grains, and lean proteins. Instead of an all or nothing frame of mind, how about exercising some modification on a daily basis. Just like with my car, making healthy fuel choices for my body may cost a little more, but it will keep my engine running a lot longer. And I plan to keep on truckin' for a long, long time.
Anneliza and Josh Itkor are co-owners of The Center for Health, Fitness, and Sports Performance located mid-island at South Island Square near Longhorn. Anneliza's passion for whole body health stems from a 24-year involvement in the fitness industry. Got a fitness question? Email Anneliza at This email address is being protected from spambots. You need JavaScript enabled to view it.. Or call 843.686.5500 to schedule a fitness consultation.