Diets that are sometimes called “detoxes” or “cleanses” have been suggested as ways to remove toxins from your body, lose weight or promote health. When trying to figure out how to lose weight fast, a detox can be a great first step.
A detox or cleanse can vary in length of time, ranging from a single day to several weeks. A longer time period is generally not recommended. The goal of a detox is to remove unhealthy foreign substances, as well as harmful bacteria, yeasts and viruses from your body to help you feel and operate better.
Some common signs that you may require detoxification can include: unexplained fatigue; sluggishness, weakness and lethargy; brain fog and trouble concentrating; mood swings, anxiety or depression symptoms; bloating and indigestion; aches and pains which may be caused by inflammation; getting sick more often; skin breakouts, redness and sensitivity.
A “detox diet” may be considered an intense cleansing diet that consists of drinking specific concoctions for many days or weeks to clear out toxins and achieve weight loss. You also need to be aware that “detox cleanse” can also be a marketing ploy that tries to sell you overpriced products.
Your body has a complex detox system built right in and all of your organs work together to keep you feeling healthy. Your skin pushes out bacteria through the sweat, your kidneys filter through liters of blood and produce urine, your lungs expel carbon dioxide, your intestines extract nutrients from food to excrete waste products and your liver clears out toxins from the body.
Factors like chronic stress, unhealthy habits, physical inactivity and a diet high in ultra-processed foods can tank your body’s natural detox system. A natural cleanse of cutting out junk foods and increasing the intake of nutritious whole foods along with a few powerful detox drinks and foods can be an easy way to help you hit the reset button. A natural cleanse won’t drain your energy levels or leave you feeling worn down.
When the liver becomes overburdened with the number of toxins we encounter in a day, the toxins can promote weight gain and other symptoms including: bloating and gas, acid reflux and heartburn; constipation; diarrhea; fatigue; eczema; memory issues; brain fog; sleep issues; high blood pressure; moodiness, anxiety or depression; rosacea; chronic fatigue; excessive sweating; bruise easily; and poor appetite.
Toxins promote weight gain in many ways. They overload your body’s detox systems creating oxidative stress and inflammation. They disrupt hormone function. They increase fat cells or fat metabolism. Toxins can affect mitochondrial function. Toxins increase the workload of your liver. Toxins alter circadian rhythm and the autonomic nervous system.
A good detox diet should supply all of the important nutrients that your body needs while also cutting out the chemicals, junk and added ingredients that it doesn’t. Following a detox diet for weight loss and better health can be as simple as making a few simple swaps in your diet.
Here are some basic steps to follow on a healthy detox diet.
Switch Out Sugar: Replace sugar-sweetened beverages with water, unsweetened tea or detox drinks and stay well-hydrated. Aim for a sugar-free diet.
Eliminate Processed Foods: Cut out all heavily processed and refined foods. Swap processed meats for better options. If you’re following a vegetarian or vegan diet, there are plenty of plan-based protein foods available, including nuts, seeds and legumes.
Consume Whole Foods: You should up your intake of whole ingredients and raw foods, including fruits, vegetables, healthy protein foods and whole grains.
Put Detox Foods and Ingredients in Your Daily Diet: Natural detox foods such as grapefruit, bone broth, Brussels sprouts, berries, beets, chia seeds and nuts should be part of your diet. Start using detoxifying ingredients like apple cider vinegar, ginger root, aloe vera juice, cauliflower and dandelion greens in your smoothies and dishes. Seasonings like turmeric, cumin, basil, parsley and paprika provide a host of powerful health benefits.
Consider Intermittent Fasting: There is evidence that intermittent fasting can support a healthy gut microbiome, which assists in supporting immune defenses.
Invest in Some Detox Supplements: Some supplements and superfoods with detoxing properties include super greens powders that feature spirulina, chlorella and grass juices. Other supplements that support detoxification are milk thistle, burdock root, ginger root, bupleurum root, probiotics, psyllium husk and N-acetyl cysteine (NAC).
Get Enough Sleep: Adjust your sleep schedule to get in at least eight hours per night.
Exercise More Often: Get in some daily exercise such as walking, jogging, biking or even pickleball. Don’t rely on sugary sports drinks and instead drink detoxifying coconut water.
De-stress: Incorporate some natural stress relievers into your routine such as yoga, meditation, journaling and essential oils.
Identify Hidden Infections: Consider eating foods that improve your gut microbiome such as fermented foods like sauerkraut, kimchi, kefir or take a probiotic that contains multiple strains of beneficial bacteria.
Support Your Body’s Natural Detoxification System: Try drinking eight glasses of water a day, supporting your gut microbiome and sweating to excrete toxins.
Filter Your Tap Water: Use a carbon filter or reverse osmosis to get rid of hidden contaminants in water.
Learn About Toxic Skincare Products: Parabens, petrochemicals, lead or other toxins are easily absorbed through your skin. If you wouldn’t eat it, don’t put it on your skin.
Best Detox Foods: Here is a list of some good foods for detoxing: grapefruit, Brussels sprouts, berries, beets, chia seeds, nuts, bone broth and celery juice.