Detox my what...? The truth about detox products
If you haven't been subjected to marketing claiming a product will detox, cleanse or even purify(?) your body, it's possible you've been living under a rock. Such is their popularity, certain shops even have specific sections just for detox products.
The basic detox premise is good:
At least that’s the premise I’ve interpreted from looking at numerous products. In fairness, who wouldn't want an easier path to a healthier, more energised you?
Planning this article left me feeling more sceptical than hopeful. Why is it always a drink? Can’t I get healthier by erm, eating healthy foods? What’s so bad in my body that I need a drink to cleanse it? What’s even in the drink that’s supposedly so good?
If, like me, you want to understand whether or not these detox claims are substantiated then please read on.
What claims are being made?
I needn't spend long here, but it’s useful to look at some actual claims being made:
“This detoxing tea plan combines a mix of powerful natural ingredients into a day-time tea and a night-time tea to give you the strength and energy to succeed.”
“What was once just your average cup has been reformulated to burn fat, boost antioxidants with many more benefits. Our original formula is an innovation in weight loss”
“The cleansing and detox part contains a natural laxative (Senna leaf) which contains all the possible side-effects of any laxative.”
Bold claims with suspiciously little in the way of detail, I’m sure you’ll agree. To summarise, here’s what you can expect to receive:
1 - A mix of powerful natural ingredients
2 - The strength and energy to succeed
3 - To burn fat
4 - To boost antioxidants
5 - An increased likelihood of crapping yourself
Lovely. Feeling more confused? Me too.
What does the research say?
Of the small amount of research available, conclusions are damning.
In 2009, a report of 15 detox-program manufacturers found that none could provide a clear-cut list of the harmful substances being eliminated, and that no two even defined “detox” the same way. The NCCIH (the US Government’s lead agency for scientific research on the diverse medical and health care systems) states:
“there isn’t any convincing evidence that detox or cleansing programs actually remove toxins from your body or improve your health”.
One study on a commercial detox supplement without caloric restriction reported:
“the supplement didn’t have much of an effect on anything.”
This study even found consumption of a green smoothie juice "cleanse" might contribute to kidney disease amongst those with predisposing factors.
That said - other studies state there’s no harm in using certain detoxification products, although there’s also no tangible benefit in doing so.
The NCCIH also warn:
“some of the products and procedures used in detox/cleansing programs may be harmful to your health”
What about weight loss?
This study on middle-aged women found both groups eating 400 calories lost the most weight (shock!) and dropped the most body fat over 11 days. Not because of any magical properties but due to the extreme calorie deficit.
Huge caloric restriction is the main driver behind why detox diets might cause rapid weight loss, in the short term, but there are other mechanisms at play.
Weight loss doesn't always mean fat loss. Slashing your caloric intake means you’ll significantly reduce carbohydrate intake too, which also means you don’t replenish glycogen stores. This effects weight loss:
An average man carries 341–593 grams of glycogen in the liver and muscles, so about 1.3 – 2.3kg of glycogen and water. By depleting your glycogen stores, it’s possible to lose a couple of kilograms in a couple of days.
Is detoxing even a thing?
This brilliant article from examine.com suggests there are 3 ways a realistic detoxification plan could work:
1 - Decrease your exposure
Limit your exposure to airborne pollutants such as smoke, smog and chemical fumes.
Limit your exposure to pesticides by rinsing, peeling and cooking your fresh produce.
2 - Improve your body’s ability to metabolize
Include a variety of fruit and vegetables in your daily diet
3 - Enhance your body’s ability to excrete
Increase the amount of fibre in your daily diet (yep, it’s those fruit and vegetables again).
Final Thoughts
If you particularly enjoy a detox product that isn’t causing you harm then by all means stick with it. But be aware, detoxing doesn’t appear to be a very effective route to a healthy lifestyle.
The evidence to suggest any benefits of detox products is lacking and in the worst cases, they can actually be harmful.
If you want your body to perform efficiently and at its best, then depriving it of the important nutrients it needs (in part by consuming a detox drink) should not be part of your plan.
Instead, focus on a daily diet rich in varied fruits and vegetables.
