Harvard University has issued a caution regarding the popular detox diets, pointing out potential side effects and the lack of scientific evidence supporting their claimed benefits, according to Alimente.
Experts Raise Concerns
These diets, often embraced after summer indulgences or holiday feasts, promise to flush toxins from the body and enhance overall health. However, experts are raising concerns about their effectiveness.
Detox diets come in various forms, including colon cleanses, periodic fasting, and restrictive regimens based on smoothies, juices, and blended vegetables. Advertisements often tout a range of benefits such as increased energy, weight loss, and improved circulation. Yet, Dr. Robert H. Shmerling, a researcher at Harvard, challenges these claims.
Unclear Definition
One major concern is the unclear definition of "toxins" that these diets claim to remove, as well as the mechanisms behind their supposed detoxification. According to Harvard, the human body already has natural detoxification systems, including the liver and kidneys. There is no strong evidence to suggest that following detox diet guidelines provides additional benefits beyond these natural processes.
Dr. Shmerling cites a specific lemon-based detox diet that showed some results in a limited study with overweight women, including reduced body fat and improved insulin resistance. However, this study lasted only 11 days and similar positive effects were also seen in participants following a calorie-restricted diet without lemon juice. Another review emphasized the lack of solid scientific evidence supporting detox diets for weight control and toxin removal.
Can Pose a Risk
Moreover, detox diets can pose risks. Harvard points out that some juice-based diets have been linked to kidney issues. Other potential side effects include irritability, fatigue, vitamin and mineral deficiencies, dehydration, abdominal cramps, and diarrhea. Colon cleanses, in particular, can lead to severe dehydration and electrolyte imbalances.
Harvard recommends adopting a balanced and healthy diet over relying on detox regimens. The body’s natural systems are already equipped to eliminate toxins, and maintaining good health is more effectively achieved through a nutritious diet, avoiding contaminants, and choosing fresh, natural foods.
