There are many detox diets that you can find online, in magazines, at vitamin shops, and even in some gyms and health clubs. Many detox programs advertise weight loss, increased energy, and attractiveness. Some claim to help with certain medical conditions.
Not all detox diets are healthy. Some diets restrict calorie levels that cannot be sustained, while others eliminate certain food groups. Before you decide whether you should detox or which program to use, it is essential to research.
What to Eat
There are detox diets, some lasting for three days while others lasting up to two weeks. Each detox lists the compliant and non-compliant foods. The health community is still determining what foods are the best to detoxify the body or if they are even necessary.
One study published in the Journal of Nutrition and Metabolism suggests that consumers use caution and be critical when selecting a detox. A trained clinician can also help you to make the right decision.
Most likely, a detox diet will provide a list of foods to eat and things to avoid. Below are the foods commonly accepted and not accepted by detox programs.
Fruits and Vegetables
Although fresh produce is the foundation of most detox diets, some restrict or exclude fruits. Some recommend juicing and smoothies. To reduce pesticide exposure, it is recommended that organic fruits and veggies be purchased.
Whole Grains
Some detox programs do not allow for grains. However, they recommend that you eat whole grains. Whole grains are rich in fiber and nutrients such as iron, zinc, and B vitamins.
Beans and Legumes
Lentils, chickpeas, and kidney beans are rich in protein, fiber, and other nutrients. These legumes are part of many, but not all, detox diet programs. Canning beans are not recommended as they can be high in sodium.
Probiotic-Rich Foods
Detox programs can be used to improve digestive health. These foods contain probiotics, which are good bacteria that will enhance the health of your gut flora.
Lean Protein
Some programs require you to eat protein such as chicken, turkeys, tofu, seafood, or eggs. It is recommended that protein be prepared with very little fat and without any condiments or sauces.
Healthy Oils
The body can get polyunsaturated and monounsaturated fats from plant-based oils such as olive, flaxseed, almond, grapeseed, and flaxseed. These healthy fats are associated with a lower risk of heart disease and other conditions. Experts recommend that saturated fats be replaced with unsaturated fats whenever possible.
Seeds and Nuts
These plant-based protein snacks can be a satisfying snacks during detox programs. You can add nuts and seeds to salads or other dishes to make dishes more filling.
Water
Most detox programs emphasize the importance of hydration. Many detox programs encourage you to drink lots of water. However, some recommend consuming juices, bone broth, and other supplement drinks.
Vitamin and Mineral Supplements
Many detox programs call for calorie restriction. Some programs require a fast lasting up to 24 hours or a restricted calorie intake, while others may only allow for a few hundred calories. Supplements may be recommended to ensure you receive certain nutrients. You can speak with your doctor to learn more about these detox programs.
Processed foods
Convenience foods such as frozen snacks, microwavable meals, and sugary cereals can often be made with excess sugars, sodium, refined grains, and other harmful ingredients. These foods should be avoided on a detox diet instead of whole, nutritious foods like fruits and vegetables.
Refined Grains
White bread, pasta, and rice are rich in carbohydrates, an important energy source. They are only good sources of other nutrients if they have been enriched. They are, therefore, usually not recommended for detox.
Fatty Meat
Saturated fat is a common problem in red meat, such as specific cuts of beef. Hot dogs, sausages, and many other types of lunchmeat are high in saturated fat. You will choose lean protein sources such as seafood, legumes, and chicken on most detox diets.
(Some) Seafood
Tuna and salmon are excellent sources of healthy fat and protein. However, certain types of seafood may contain dangerous levels of mercury. To reduce mercury exposure, detox diets often eliminate large fish such as swordfish, sharks, or large tuna.
Gluten Foods
Some detox programs do not exclude foods made with gluten or wheat. Some believe the bread and other baked goods can cause bloating or other digestive discomforts. These foods can sometimes be eliminated as part of a detox. Many detox programs ban all baked goods, even those made from gluten-free grains. This allows the food plan to focus more on fruits, vegetables, lean protein, and other nutrients.
Dairy
While dairy products are not prohibited in detox programs, full-fat dairy can be avoided as it contains saturated fat. According to current nutritional guidelines, we should limit our saturated fat intake to less than 10%. Many health experts recommend that you choose monounsaturated and polyunsaturated fats. You can learn to substitute dairy products such as butter and cream with healthier plant-based oils, avocados, or detox diets.
People who consume dairy products may also experience stomach issues such as bloating or gas. You can determine if dairy products cause problems by removing dairy from your diet for a brief time.
Condiments
Ketchup, mayonnaise and barbecue sauce are all low in nutritional value. Also, condiments can contain added sodium, added sugar, and saturated fat. Consuming foods without spices will allow you to enjoy the natural flavors of food without adding unnecessary calories.
Food Additives
A detox does not recommend eating processed foods with artificial sweeteners, artificial colors, or added sugar. The focus should be on whole foods or their natural forms. Many people find that eating food without additives is a way to reset their tastebuds and learn how to enjoy healthy, unprocessed foods.
Sugary Drinks
Sugary drinks like sodas and sweetened teas are the primary source of added sugar. These drinks have shallow nutritional content. They are almost always eliminated in a detox.
Caffeine
Many detox programs are designed to reset the body and decrease our dependence on unhealthy foods and lifestyles. One habit often targeted is excessive caffeine consumption. Although detox plans do not permanently eliminate caffeine, many recommend stopping drinking them to get better sleep and fewer caffeine-related symptoms like headaches or jitters.
Alcohol
Although many studies show moderate alcohol consumption can have health consequences, most contain seven calories per gram. Nearly all detox programs exclude alcohol, wine, or cocktails.