Demystifying Detoxes

Detoxes are a topic that always seem to find their way into conversation when people find out I'm a Registered Dietitian. Everyone wants to know what they can do to lose weight quickly and many will go to dangerous (and uncomfortable) lengths to do it. Here's what you need to know so you can make a good choice for you:
 
First, to demystify the detox rage, your body is made to "detoxify" and "cleanse" itself on a daily, weekly and monthly bases. The nutrients that your body doesn't use get excreted when you go to the bathroom on a daily basis. Even the cells that die get flushed out every few months as more are made to replace them.
 
Next, there is the issue of gut health. There is a lot of research coming out now about the importance of good bacteria in your intestines- the microbiome. Those bacteria like to eat the fiber from the foods we eat. Which means those fruits and veggies keep you healthy by not only giving you the vitamins and minerals your body needs to fend off sicknesses but also the fiber to feed the bacteria responsible for your immune system. Pretty neat, huh?
There is something to be said about "detoxing" -as in, replacing the salt, processed foods, and sugar in your diet with more whole foods- to help make your gut happier and more efficient. The healthier your gut, the more regularly your bowels will move which gives us a good old fashioned detox.
 
Juicing and fasting have their places too. As part of the detoxifying cycle, our body moves good nutrients out of our digestive system and puts back things that need to be disposed of. When we eat fruits and vegetables, it provides our body with the antioxidants needed to safely handle the toxic waste and reduce damaging effects of free radicals (think of a bouncy ball in a china shop- it can do some damage). When you skip eating all together, you give your gut a rest and often take in few calories, but you also don't have a steady supply of vitamins and minerals to escort the free radicals to their proper place. Cue the advocates of juicing. Juicing can be a great way to increase the vitamins and minerals consumed in a short amount of time. The mistake I see many people make, is drinking FRUIT juice. Yes, it has the vitamins and minerals, but juicing has removed a lot of the fiber that is necessary for helping your blood sugar not go through the roof. Not to mention the serving size on the bottle is often more than one serving. If you choose to fast, consider an antioxidant-rich form of water, like green tea. If you choose to juice, make sure you're getting/making juices with mostly vegetables and lower sugar fruit like green apples, berries, grapefruit, lemons and limes.
 
I know there are very reputable companies out there. That being said, I have seen several cases of very dangerous results from "detox teas", including serious damage to the detox organ- your liver. So, if you're not sure or it sounds too good to be true, save yourself some money- skip the fancy detoxes and start out by drinking more water. I recommend trying a green tea like this one (http://amzn.to/2vKwCVC ). It is green tea, which is naturally high in antioxidants, that has been infused with nutrients from broccoli (the equivalent of 1/2 serving of broccoli per mug!)- the lemon and orange are my personal favorites and taste great served hot or cold. 

Water is still the best option we have when it comes to staying hydrated and it's important for helping your body do its job properly- aim for at least 64 ounces of water (you may need more depending on your body, your activity level and the environment you're in). It's recommended that women get about 9 cups/day of fluid and men between 11-13 cups/day, including the fluid in food and non-water beverages. If you need something other than plain water, I recommend fruit like citrus or berries with herbs like mint, basil or rosemary or try Stur, a stevia-based liquid water enhancer.
 
Quick hydration tip: a very pale yellow color urine is usually a sign of proper hydration; fruits and vegetables naturally have a high water content which can boost your fluid intake.
 
Investment Rationale: It's true that we probably put a lot of things in our body that don't help us get the results we want, and there are plenty of products on the market to undo the impact of our food choices but they are part of an industry that is poorly regulated and can have serious health consequences. This is why it is so important to help your body "detox" by drinking plenty of water and eating a diet rich in fiber from fruits and vegetables. This type of diet will also help keep you feeling full longer which can promote weight loss/maintenance over time! Cheers!
Before you start a cleanse or detox regimen, talk to your Doctor or a Registered Dietitian for more information.