From Gwyneth Paltrow to Madonna, and Salma Hayek to Beyoncé A-list celebrities have sworn by a periodic “cleansing fast” to get back in shape and healthy. But should you try it?
CLAIM I: A DETOX FAST REMOVES TOXINS
Today food is no longer what it once was, say Gwyneth, Salma and other advocates. Processing, the use of artificial additives, and exposure to pesticides and pollution can lead to poisons and heavy metals getting into your system and being stored in fat cells. A deep cleanse like a juice detox helps eliminate them.
What dietitians’ say: Our organs of elimination (liver, kidneys, gastro-intestinal tract and lungs) are perfectly capable of getting rid of harmful substances we ordinarily encounter, without the need of special diets or practices, says Cape Town dietitian Berna Harmse. “The body has its own built-in system to rid the body of toxins, except in rare cases where it’s been compromised by, for instance, liver or kidney failure. We’re exposed to free radicals from cigarette smoke and environmental pollution, but our body itself produces free radicals – they contribute to the body’s immune response. In excess they can cause cell damage, but they can be neutralised just by including antioxidants in the form of fresh vegetables and fruit in a balanced eating plan,” adds Dr Suna Kassier, senior lecturer in Dietetics and Human Nutrition at the University of KwaZulu-Natal.
CLAIM 2: A DETOX RESTS YOUR DIGESTIVE SYSTEM
Processed foods, lack of exercise and stress all require your body to work far harder to get rid of waste and toxins, say detox advocates. Your system benefits from a break.
What dietitians’ say: Your gut and stomach don’t need a holiday, says Kassier. “Even for hospital patients who’ve had a substantial portion of their gut removed, we have a saying: ‘If the gut works, use it and feed ASAP!’ It’s the way to restore bowel integrity and gut function.” Harmse adds: “It’s important to remember your intestinal tract’s job is emptying, so no matter the circumstances, it’s wired to get rid of excesses as part of normal function.”
CLAIM 3: A DETOX NEUTRALISES THE BUILD-UP OF ACIDITY IN YOUR BODY
When your body has too much acidity, this clings on to fat cells, which protect the body by acting as a buffer against high acidity, say detox advocates. A juice fast helps to alkalinise your body.
What dietitians’ say: “Your stomach is acidic to rid your body of harmful bacteria and to help the digestion of protein and improve the absorption of vitamin B12,” says Kassier. “Your small intestine is alkaline to support the digestive enzymes there. Your body has checks and balances to maintain an optimal body pH. If these don’t work, there is no way you will miss the signs as a hospital stay will be required!”
CLAIM 3: A DETOX IS A GOOD WAY TO LOSE WEIGHT
Removing processed foods with high levels of sugar and saturated fat improves your metabolic rate, so your digestive system works better and excess weight is shifted more easily, runs the detox argument.
What dietitians say: A detox juice fast can be seen as a crash or fad diet, because it’s low in energy and lacks protein, fat and numerous vitamins and minerals, says Kassier. “You’ll lose weight relatively quickly initially because of water loss, not fat loss, unless you keep up the detox for an extended period. Your body would then slow down its metabolic rate due to loss of ‘active’ (muscle) tissue, and because your body tries to preserve body function in times of adversity. This means the weight lost is inevitably rapidly regained when you return to more balanced eating.”
CLAIM 4: A DETOX CAN HELP YOU OVERCOME MANY HEALTH PROBLEMS
Detoxing helps your body heal itself naturally, say advocates.
What dietitians’ say: Detox diets tend to upset your blood sugar levels and potassium and sodium levels, says Harmse. “Too much fruit juice could play havoc with blood glucose control in diabetes,” adds Kassier. “A dietary lack of protein could interfere with the body’s ability to manufacture protein and enzymes, and affect immune system function. A long-term juice fast could cause the loss of muscle and in extreme cases, even of heart muscle tissue. The best benefits are from adopting a balanced, sustainable, wholesome diet and a healthy lifestyle where moderation is key.”
IF YOU DO OPT TO DETOX:
• Don’t stay on a detox diet for longer than two three days, suggest the dietitians.
• Make sure you get rest to prevent mishaps from low blood sugar levels.
• Drink plenty of water.
• Have fresh fruit, salads and vegetables.
• Don’t eliminate protein for longer than a day or two, or your body will break down its own muscle tissue, actually hampering weight loss.
• Be cautious of over-the-counter detox products – even some herbal ones may strain the liver, not clean it, and harsh laxatives can interfere with natural bowel function. Talk to your pharmacist.
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