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A promise of purifying the body with a 7-day detox diet plan is appealing, to say the least. But is it possible to start from a clean slate when it comes to nutrition and health? We looked into scientific evidence to understand detoxing and build a 7-day detox diet plan without false promises.
Two types of toxins can be found in the human body (1):
Detox diets usually aim to rid you of the latter group in general including synthetic chemicals, processed food, and any other potentially harmful substances (2). However, such a vague definition of “toxins” without naming specific substances makes it challenging to explore the efficacy of the diets intended to clear them away. Moreover, in most cases, the amount of toxins that enter the body is small enough for the organs to cope by themselves without external help (2).
According to Harvard Health Publishing, the only valid detox practice is the medical procedure used to eradicate deadly levels of drugs, alcohol, or poisons from the body (6). Other than that, the human body does the job. “Detoxification organs” include (2):
Read More: The Salt Water Detox: Does It Work?
What about detox diet plans then?
Some foods have been proposed to be useful for toxic metals elimination (2):
Yet, none of the studies on them have involved human subjects, so whether the results are relevant for humans is still a pressing question (2). This means any promise of “cleansing the body” via a diet is not science-backed. Even if a certain detox plan makes you feel better and refreshed, such a quick fix won’t make much impact as you go back to the old nutrition habits right after. And if some toxic chemicals have already damaged your liver and other organs (which is very rare), playing a “reverse card” is impossible.
As for whether one can lose weight in 7 days or less with a detox diet plan, the answer is more straightforward. Like with any highly restrictive diet, short-term weight loss brings unsustainable results that quickly diminish (2). Slowed metabolism is another after-effect (2).
The restrictive nature of the majority of detox diets involves health risks one should consider. Such diets often require fasting, severely limit protein intake, and highly rely on raw fruits and vegetables. Some can resort to exclusive consumption of liquids like fruit juices and nothing more to “flush your system”. Using supplements and enemas (colon cleansing) to physically cleanse the intestines is also common.
Needless to say, such drastic approaches may lead to vitamin, protein, and mineral deficiencies and fatigue (3, 2). Another risk is overdose on supplements, laxatives, and sometimes even water (2). So taking up a 7-day liquid detox diet plan or a 7-day vegan detox diet plan like a juice cleanse can do more harm than good due to their nutritional inadequacy and other risks.
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Yet, it’s hard to ignore the testimonials of those who tried detoxing, as they often claim feeling fresh and rejuvenated. That’s due to the decreased consumption of processed foods, saturated fats, sugar, etc.
While you can’t detoxify your body, you can detoxify your diet to make the load easier for your liver and kidneys. Taking care of the “detoxifying organs” is the only way to help your body deal with toxins (1). This means a healthy diet of whole grains, lean protein, fruits, and vegetables over the long term creates the effect promised by detox plans (1).
More specific dietary recommendations for liver health can help to craft a genuine detox meal plan as well (4):
Read More: 3-Day Detox Diet: Does Your Body Really Need Cleansing?
Here’s a sample plan of a detox diet to follow. It will jump-start new healthier dietary patterns that promote the health of organs responsible for detoxifying your body.
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Our bodies have sophisticated mechanisms for ridding themselves of harmful substances. Our task remains simple — supporting the health of the system. That’s why extreme commercial detox diets that involve fasting and severe limitations are not the way to go. Instead, a real 7-day detox cleanse diet plan should be an introduction to a healthy sustainable nutrition pattern that is not overwhelming for the body. Ready to try? Your body will thank you!
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!