A typical detox regimen includes a period of fasting, followed by a strict diet of fruits, vegetables, fruit juices, and water. Sometimes, detoxification also involves herbs, teas, dietary supplements, and colon cleansing or enemas.

Proponents of these diets claim they:

- Give the body’s organs a rest by fasting

- Stimulate the liver to drive out toxins

- Enhance toxin elimination through feces, urine, and sweat

- Improve circulation

- Provide the body with healthy nutrients

Detox treatments are often recommended due to potential exposure to toxic chemicals in the environment or one's diet, including pollutants, synthetic chemicals, heavy metals, and other harmful compounds.

These diets also claim to enhance the immune system, digestion, energy levels, and aid in weight loss.

However, there is a paucity of research on detox diets, and the few available studies are significantly flawed, as per Healthline.

Common Detox Methods

There are many ways to undertake a detox diet, ranging from complete fasting to making simpler food modifications. Most detox diets include at least one of the following:

- Fasting

- Drinking only juices

- Using dietary supplements

- Employing enemas or laxatives for colon cleansing

- Using herbs

- Avoiding all allergenic foods then reintroducing them slowly

- Sauna usage

Detox diets can vary in intensity and duration.

What Toxins are Eliminated?

Detox diets rarely specify the toxins they aim to remove, and the mechanisms through which they work are also unclear.

In fact, there is little evidence that detox diets remove any toxins from the body. Moreover, the body can cleanse itself through the liver, feces, urine, and sweat, with the liver making toxins harmless and ensuring their release from the body.

Yet, a few chemicals, such as Persistent Organic Pollutants (POPs), phthalates, Bisphenol A (BPA), and heavy metals, may not be easily eliminated through these processes, accumulating in fat tissues or the bloodstream, potentially taking years for the body to dispose of them. However, these compounds are generally removed from commercial products or their use is restricted today.

Overall, there is scant evidence that detox diets effectively eliminate any of these compounds.

Effectiveness of Detox Diets

Some individuals report feeling more focused and energetic during and after a detox diet. However, this health improvement might simply result from eliminating processed foods, alcohol, and other unhealthy substances from their diet and possibly receiving vitamins and minerals previously lacked.

Nonetheless, many also report experiencing severe fatigue during the detox period.

Impact on Weight Loss

Very few scientific studies have explored how detox diets impact weight loss. While some may experience rapid weight loss, this effect is often due to the loss of fluids and carbohydrate stores rather than fat, with the weight typically regained quickly once the cleansing process concludes.

A 2015 study analyzed overweight Korean women following a lemon detox diet, limited to a mixture of maple or palm syrup and lemon juice for seven days. The results showed significant reductions in body weight, Body Mass Index (BMI), body fat percentage, waist-to-hip ratio, waist circumference, inflammation markers, insulin resistance, and circulating leptin hormone levels.

If a detox diet involves severe calorie restriction, it generally leads to weight loss and improved metabolic health. However, it's crucial to remember that this is unlikely to help maintain long-term weight loss.

Detox Diets, Intermittent Fasting, and Stress

Many detox diets may have short-term effects similar to those of intermittent fasting.

Short-term fasting might improve markers of various diseases in some individuals, including leptin and insulin sensitivity.

However, these effects do not apply universally. Research indicates that detox diets can lead to increased stress and binge eating.

Potential Benefits

Some aspects of detox diets may have health benefits, such as:

- Avoiding dietary sources of heavy metals and Persistent Organic Pollutants (POPs)

- Avoiding processed foods

- Increasing water intake

However, these aspects are generally associated with improved health, regardless of whether one is on a detox diet.

Safety and Side Effects

Before embarking on any detox plan, it's important to consider potential side effects, which may include:

- Severe calorie restriction

- Possible dehydration, cramping, bloating, nausea, and vomiting from colon cleansing methods

- Risk of overdosing on supplements, laxatives, diuretics, and even water due to lack of regulation and oversight in the detox industry

In the worst cases, inaccuracies in product ingredient labels can increase the risk of overdose, leading to serious and even fatal effects.