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Detox<br />
Detox’ or detoxifi cation diets are<br />
becoming incredibly popular,<br />
largely due to their promises<br />
to ‘cleanse’ your body,<br />
eliminate toxins, make you<br />
feel more energetic and most importantly<br />
lose weight. Although they are not always<br />
designed for dropping pounds, detox diets<br />
often promote weight loss as one of the<br />
main benefi ts of following such a diet.<br />
However whilst following a<br />
detox diet may be effective for<br />
short term weight loss, it is by no<br />
means a long term solution and<br />
is often accompanied by risks<br />
that far outweigh the benefits.<br />
What is a detox<br />
diet?<br />
Detox diets come in various<br />
shapes and forms, but most<br />
are short term plans that are<br />
designed to eliminate dangerous<br />
chemicals and toxins from<br />
the body, often with the added<br />
bonus of weight loss thrown in.<br />
The need to detox stems from<br />
the idea that in our everyday life<br />
we are exposed to a huge amount<br />
of poisonous toxic substances in<br />
the forms of pollution, processed<br />
foods and other chemicals.<br />
It is thought by some that this<br />
build up of chemicals needs to<br />
be removed from the body and<br />
when this is achieved the bodies<br />
systems will be more effective<br />
and your metabolism will<br />
increase, promoting weight loss,<br />
as well as a general feeling of<br />
energy and wellbeing.<br />
Some detox diets take a natural<br />
approach, promoting very low<br />
calorie fasting, along with large<br />
quantities of water, supplements<br />
and varying amounts of fruit and<br />
vegetables.<br />
Others have their own supplements<br />
and food replacement<br />
ranges or suggest pills, enemas<br />
and other intestinal or colonic<br />
cleansing methods.<br />
Whatever the method, detox<br />
diets generally promote a very<br />
low calorie diet that is unsustainable<br />
and can even be dangerous<br />
in the long term.<br />
Experts agree that there is<br />
generally very little evidence<br />
supporting these types of diet,<br />
and suggest that there is no real<br />
need to limit food intake in this<br />
way.<br />
The body itself consists<br />
of many systems, such as the<br />
liver, kidneys and intestines<br />
that are very efficient in removing<br />
unwanted substances from<br />
the body, leaving no need to use<br />
such extreme methods.<br />
Do Detox Diets<br />
work for weight<br />
loss?<br />
You can lose weight in the<br />
short term<br />
The idea of a detox diet as a<br />
weight loss tool has been widely<br />
embraced, but whilst such a diet<br />
may cause initial weight loss, it<br />
is certainly not a long term solution.<br />
As a general rule, if your<br />
energy intake is less than the<br />
calories you burn, you will lose<br />
weight. Due to the extreme calorie<br />
restriction when on a detox<br />
diet, you are bound to drop at<br />
least a few pounds. However,<br />
as a detox diet is very low in<br />
energy, during the initial stages,<br />
this is likely to be due to a loss<br />
of water.<br />
Not a long<br />
term solution to<br />
weight management<br />
Detox diets are generally<br />
followed for short periods of<br />
time, therefore any true weight<br />
loss that is achieved during this<br />
period is likely to be regained as<br />
soon as the diet finishes and the<br />
follower returns to their normal<br />
eating pattern.<br />
There is also the risk that<br />
due to the extremely low calorie<br />
intake, the body’s metabolism<br />
has slowed down.<br />
This occurs when the body is<br />
not receiving enough energy and<br />
goes into starvation mode, conserving<br />
as much energy as possible.<br />
If this occurs, when the dieter<br />
returns to their normal pattern of<br />
eating they are likely to gain not<br />
only the weight they have lost<br />
but also a few additional pounds<br />
due to their decreased metabolic<br />
rate.<br />
In addition to this detox diets<br />
are generally not nutritionally<br />
complete and it is risky to follow<br />
them for longer than the specified<br />
time, meaning they are not<br />
a long term solution to weight<br />
management.<br />
Whilst dieticians generally do<br />
not support detox diets, seeing<br />
them as unnecessary and in many<br />
cases unsafe, there are some positive<br />
aspects of these diets that<br />
can be adopted in a healthy eating<br />
regime.<br />
A high intake of fruit and<br />
vegetables, and good hydration<br />
through drinking plenty of water<br />
are all beneficial as part of a low<br />
fat, high fibre eating plan for<br />
weight loss.<br />
There is also no harm in eating<br />
less processed foods which<br />
contain chemical substances,<br />
a principle advocated by most<br />
detox diets.<br />
Are detox diets<br />
safe?<br />
There is a distinct lack of scientific<br />
evidence when it comes to<br />
the benefits of detox diets, with<br />
most positive results reported<br />
from testimonials of followers<br />
rather than controlled studies.<br />
There is also a potentially<br />
dangerous aspect of diets that are<br />
this low in calories and nutrients.<br />
When on a detox diet it is<br />
common to feel a lack of energy,<br />
muscle aches, tiredness, low<br />
blood sugar levels, dizziness and<br />
nausea.<br />
If a very low calorie detox<br />
type diet is followed in the long<br />
term this can lead to even more<br />
serious health problems, such<br />
as vitamin and mineral deficiencies<br />
and electrolyte imbalances,<br />
which have the potential to cause<br />
the body serious harm.<br />
Fasting diets are generally<br />
safe for a few days in healthy<br />
adults, but are not suitable for<br />
those with underlying health<br />
conditions, pregnant women and<br />
children.<br />
All detox diets should be done<br />
under the supervision of a health<br />
professional such as a registered<br />
dietician or doctor and should<br />
only be followed for a short<br />
period of time.<br />
Intensive physical activity<br />
should be avoided when on this<br />
type of diet.<br />
A healthier way<br />
to lose weight<br />
There is no one diet that is<br />
suitable for everyone, so it is<br />
important to discuss with a dietician<br />
or doctor before embarking<br />
on any extreme or unusual<br />
weight loss regime.<br />
In general, a healthy weight<br />
loss of about one to two pounds<br />
per week can be achieved simply<br />
by reducing your calories<br />
slightly and increasing physical<br />
activity levels.<br />
A healthy diet that is low in<br />
saturated fat and refined carbohydrates,<br />
as well as high in whole<br />
grains, unsaturated fats, fruit and<br />
vegetables is ideal for optimum<br />
health and well-being.<br />
Kzn Lifestyle Magazine • Issue 14<br />
13