The Truth about Detox Diets

Detox Diets and Cleanses

Detox diets promise to clean up the mess left behind from daily life so you feel better, more energetic and lose excess body fat. Consider them the Merry Maids for your body. They come with an army of equipment and compounds to attack years of buildup from environmental toxins, pesticides, allergens, waste, and inflammatory substances. This “sewage sludge” is stuck to your gut, interfering with digestion, leaving you bloated, tired, fat and with joints and muscles that feel like they are on fire.

In theory this sounds great. But there’s one glaring issue. The human body doesn’t need to “detox” because it comes equipped with organs designed to remove waste products. Plus, many detox diets are simply very low calorie plans with added laxatives and diuretics (because instant, yet temporary, weight loss might fool you into believing the outrageous claims on detox and cleansing products). Instead of wasting your money, take the top 3 good points about many of these diets and incorporate them into your overall nutrition plan:

Drink More Water

There are a few studies showing that individuals who are obese can lose weight by drinking 2 glasses of water before each meal. Plus, many people don’t get enough water or total fluids each day anyway and dehydration can make you feel sluggish and grouchy. So, grab it from the tap or if it’s more convenient, fill up your stainless steal water bottles and carry them with you at all times.

Eat More Fruits and Vegetables

The average American is falling short on fruit and vegetable intake. According to the National Cancer Institute, people with diets rich in plant foods, such as fruits and vegetables, have a lower risk of getting some types of cancer as well as diabetes, heart disease and high blood pressure. Produce generally has fewer calories than many other foods making it a great addition to a weight loss diet.

Get Friendly with Bacteria

Many detox plans include unfiltered apple cider vinegar – the kind that has a cloudy appearance – is full of probiotics. Probiotics are friendly (beneficial) bacteria – the kind that live in your gut and have a number of important functions in your body. Improving your gut bacteria may support immune functioning, improve the health of your intestinal tract, increase your body’s absorption of certain nutrients and alleviate constipation. Apple cider vinegar is acidic so I don’t recommend drinking it straight. Instead, dilute it in a big glass of water or another beverage. Other great sources of probiotics include kefir, yogurt (check the container for “live and active cultures”), miso soup, tempeh, sauerkraut, kimchi.

Add 2 glasses of water before each meal, load up on vegetables and fruits and make an effort to consume probiotic-rich food daily and you will reap the rewards of better nutrition without wasting money on detox diets and cleanses.

References:
Parvez J et al. J Appl Microbio 2006;100(6):1171-1185.
Parretti HM et al. Obesity 2015, 23(8):1785-1791.
Dennis EA et al. Obesity 2010;18(2):300-307.

 

Should You Go on a Detox from Sugar?

Should You Go on a Detox from Sugar?

Oh my gosh, the TODAY show just launched a new initiative called the 10-day sugar detox (#NoSugarTODAY). I’m so sick of detoxes! Though most people should reduce their intake of added sugars, let’s call a spade a spade: sugar is hardly “toxic”. Before giving a nutrient so much power, let’s get the facts right:

              –  No one single nutrient is responsible for poor health, weight gain, etc.

                –  Diet is a confluence of factors: food, lifestyle (exercise, activities of daily living,  sleep and more), etc.

                  –  Rather than focus on the single nutrient, think *really* hard about what you want to accomplish.

Why Should We Give Up Sugar?

It’s tough to tease out single ingredients like sugar and their potential health effects. However, we are eating too much added sugar – the kind that is mixed in during cooking or food processing. Men are averaging 335 calories from added sugars (20 teaspoons) whereas women are taking in an average of 239 calories (15 teaspoons) from added sugar each day. Kids are consuming a whooping 16% of their calories from added sugars.[1] The majority of added sugar in our diet comes from our food (as opposed to beverages). And while some of the sources are things you might expect: sodas, desserts, nutrition bars, etc., some of the added sugar culprits are seemingly healthy foods such as salad dressings and sauces. Added sugar enhances taste and provides calories but has no real nutrition value, in other words, no vitamins, minerals or plant based compounds that are important for good health. Naturally occurring sugars are found in foods packed with good nutrition including fruits, vegetables and dairy products. Though added sugars have nothing to offer you, giving up the sweet stuff for 10 days may be a short-term solution yet ineffective for the long term.

Here’s why the TODAY Show is missing the mark with this 10-day detox:

– 10 days isn’t long enough to change a habit. It’s more like taking a vacation.

– The cold turkey approach rarely works. You’re better off gradually reducing.

– Foods with naturally occurring sugars such as 100% fruit juice and dried fruits are wrongly maligned. In fact, the majority of research shows moderate amounts of 100% fruit juice are not linked to overweight or obesity in adults or children).

– You’re allowed to go right back to your old eating habits after 10 days. So what’s the point?

Why Limit Yourself to 10 Days? Set Yourself Up for a Lifetime of Success

–  Figure out why you are tempted to do a sugar detox and then plan to specifically address that issue.

–  Log your food intake for at least 3 days via MyFitnessPal. See how much sugar   you’re really eating. Can you tell which foods are sugar-added vs. naturally sweet?

–  Find small changes to reduce added sugars. For instance, you may need to cut down on sodas, or swap ice cream for a 100% fruit juice pop, or make your own vinaigrettes (really easy – especially if you take flavored vinegars and combine them with extra virgin olive oil; or try one of these simple, unique recipes)

–  Don’t deprive yourself of foods with naturally-occurring sugars. When I crave something sweet I reach for dried figs (or other fruit), plain yogurt, or sparkling water mixed with 100% fruit juice. All of these give me vitamins, minerals, and healthy plant-based compounds called polyphenols.

–  Reassess your food intake after 1 month and see if you can make any additional improvements).

–  Bottom line: progress is in the small steps, not giant leaps (or in this case, detoxes).

Many Americans should cut down on added sugars and make room for more nutrient-dense foods. But, don’t thrown the baby out with the bathwater and then go on an all-out sugar binge because you feel deprived. Forget the “detox,” figure out your “why” (why would you do a detox? What do you hope to gain?) and then carve out a reasonable plan for change that doesn’t focus on one single dietary variable. After all, there is no one food or ingredient that leads to obesity, chronic disease, feeling like your energy is zapped, or any other health issue.

[1] Ervin RB, Ogden CL. Consumption of added sugars among U.S. adults, 2005– 2010. NCHS data brief, no 122. Hyattsville, MD: National Center for Health Statistics. 2013. http://www.cdc.gov/nchs/data/databriefs/db122.pdf

[2] O’Connor TM, et al. Beverage intake among preschool children and its effect on weight status. Pediatrics. 2006. 118:e1010-e1018.

[3] Field AE, et al. Association between fruit and vegetable intake and change in body mass index among a large sample of children and adolescents in the United States. Int J Obes Relat Metab Disord. 2003. 27:821-826.

[4] O’Neil CE, et al. A review of the relationship between 100% fruit juice consumption and weight in children and adolescents. Am J Lifestyle Med. 2008. 2:315-354.

[5] Johnson L, et al. Is sugar-sweetened beverage consumption associated with increased fatness in children? Nutrition. 2007. 23:557-563.

 

Getting a Better Body Image

As a sports dietitian, the majority of my individual clients are male pro or college athletes – guys who have no major issues with their body image. However, among my female clients and women in general, I’ve noticed increased body bashing coinciding with a not so great body image. From comments on facebook about needing to start a cleanse or strict diet to not wearing clothes that show certain body parts, I am stunned at the number of women who don’t feel comfortable in their own skin. So, I turned to my fellow dietitians for words of wisdom to help women get a better body image. And, here’s the expert advice I received:

  • There is no such thing as a “perfect” body but, is your body good enough? Does it get you through your long days and tough workouts? Do your muscular thighs help you excel in sports and your strong shoulders help lift your small children into bed? Focus on what your body can do and does for you. (from Karin Kratina)
  • To compare is to despair. If fashion magazines or certain TV shows make you focus more intensely (in a negative way) about your body, it’s time to start reading something else or turning the channel.
  • Don’t allow negative comments about your body (from yourself or anyone else). When you catch yourself saying “I have big thighs” or “my cellulite”, stop and make a positive comment about your body. And, when you are around girl friends who make these comments, looking for a reaction from you or equal self loathing words, stop the chain by saying nothing and switching the topic.
  • Throw out the scale. You can measure your body changes by how your clothes fit. But, living your life by a number on the scale (or worse yet, comparing this # to other people’s weight) will intensify a negative perception of your body.
  • Be aware of the people around you. If you grew up with a mom who is a chronic dieter, resolve to break that chain. If you surround yourself with people obsessed with dieting, either ask that they don’t talk about this constantly when you are around or, find other people with more engaging topics of discussion.
  • Love it and flaunt it. There’s nothing more attractive than self confidence (well, and a beautiful smile). When you continuously work on 4 simple steps, your body image will improve over time.

 


The pictures are from Nike ads I just love! This clothing manufacturer not only produces awesome sports clothes but they encourage a better way to view your body. For more, click here.

And finally, if you are a parent reading this, please encourage a healthy body image in your child or teenager. After all, more than half of U.S. teens have had an eating disorder.