The detox diet is known worldwide, but not as a diet for eliminating toxins, rather as a quick weight loss method. It has become incredibly popular due to the fact that many celebrities have been “spotted” using it, including Oprah Winfrey, Beyonce, Jared Leto, and others.
Let’s take a look at some popular detox programs and analyze their advantages and disadvantages. In conclusion, we will suggest the best natural detox program from our perspective, which is easy to follow every day and even at home.
The Magic of the Detox Diet
Despite its popularity as an effective weight loss method, the initial purpose of the detox diet was to eliminate toxins and pollutants (pesticides, smog, heavy metals, byproducts of alcohol metabolism, caffeine, etc.) from the body by reducing their intake through food and following a special diet.
Many people are convinced that due to poor ecology and the consumption of a vast number of medications, our body, or rather the liver, is under constant excessive strain and cannot cope with its function. The idea of detoxification is to help it.
The main question is: does our body really need external help to cleanse itself (detoxification)?
According to scientific reviews on detox – there is no need for this.
However, in our time, the opinions of experts interest very few people. What matters much more is what famous personalities, bloggers, and self-proclaimed experts say…
The wave of detoxification of the liver, kidneys, blood, and brain has long covered a good half of humanity, and more and more individuals are developing the best and most effective detox programs, offering cleansing of the mind, restoration of lost health, and weight loss for a reasonable fee…
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The Most Popular Detox Programs for Body Cleansing
Below we provide an overview of various detox programs with a brief description, effectiveness rating, and potential health risks.
10-Day Detox Program Master Cleanse
Other names for the diet: Lemonade diet, Maple syrup diet
Who created: Stanley Burroughs – an advocate of alternative medicine, author of the book The Master Cleanser, published in 1950. He was accused of practicing medicine without a license in 1960, and later in several crimes in 1984, including illegal distribution of cancer drugs and second-degree murder (the death of a person occurred while treating a patient for cancer with lemonade made according to his formula).
What it promises: To cleanse the body of toxins and rid one of cravings for fast food, alcohol, and tobacco.
Essence of the detox program: For 10 days, one must drink 6-10 lemonades a day (water + lemon juice + maple syrup + cayenne pepper). Also, in the morning, one must drink a glass of salt water, and in the evening – a laxative.
Cost of the program: Special detox kits are sold, but one can prepare the cocktails independently, which will be significantly cheaper.
Which celebrities have tried this diet: Singer Beyonce, actor Jared Leto.
Expert reviews: The Master Cleanse detox program can be dangerous for health due to its extremely low calorie content and lack of solid food (which is harmful to the digestive system), complete exclusion of protein and fats (which will lead to disruption of biochemical processes, loss of muscle mass, and vitamin deficiencies).
It is absolutely unclear why a laxative is needed when only cocktails are consumed.
This detox program has no scientific backing.
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21-Day Detox Program Martha’s Vineyard Diet Detox
Other names of the program: 10 kg in 21 days.
Who created: Roni DeLuz – a licensed naturopath.
What it promises: Although the official website of the program states that it is not a weight loss diet, it also mentions that one can lose 10 kg in 21 days with its help. It also promises more energy and lower blood pressure.
Essence of the detox program: No solid food, only fruit and vegetable juices, protein shakes, herbal teas, and detoxification cocktails. It is also recommended to take special detoxification supplements that can be purchased on the official website and to do weekly enemas.
Cost of the program: $199 for 21 days of detox and 9 days of maintenance. This amount does not include the cost of the book and some supplements, as well as a juicer, which can also be purchased on the official website.
Which celebrities have tried this diet: Robin Quivers, Howard Stern’s.
Expert Reviews: Three weeks without solid food is too much. There is absolutely no need for enemas. The diet lacks healthy fats. No scientific studies confirm the effectiveness of this detox program. It may be dangerous to health.
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Liver Cleansing Diet
Who created it: Sandra McRae – a licensed physician from Australia
What it promises: Restoration of liver function and elimination of numerous related health issues: bloating, digestive problems, fatigue, bad mood, irritable bowel syndrome, high cholesterol levels, allergies, headaches, and sugar cravings.
Essence of the detox program: In the 8-week program, a lot of raw fruits and vegetables are consumed, along with some proteins (grains, raw nuts, seeds, legumes, eggs, without shells, chicken, lean red meat, fish).
All dairy products, fried foods, processed foods, excess alcohol, and refined sugar are excluded.
It is necessary to drink at least 2 liters of water, raw juice, or tea every day.
Organic products are also recommended, and daily liver tonic tablets (which can be purchased on the diet’s website) should be taken.
Cost of the program: The detox program’s website sells many detox tablets, including liver cleansing capsules priced at $50 for 250 pieces. The cost of the book is $19.95.
Expert Reviews: The diet on this detox program is quite balanced, and the risk of harm to health is low. It is important to ensure adequate calcium intake, as dairy products are excluded.
The recommendation to take liver cleansing tablets is questionable. Such a detox program may be beneficial for those with liver problems. You can only find out if you have them through a doctor. Self-detoxification of the liver with these tablets can lead to allergies and other side effects.
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3-Day Fruit Flush Diet
Who created it: Jay Robb, a nutritionist and personal trainer.
What it promises: Weight loss of 5 kg in 3 days.
Essence of the detox program: Day 1 – protein shake. Days 2 and 3 – fresh fruits every 2 hours, for dinner – raw, non-starchy vegetables and lean protein.
Prohibited foods: frozen, dried or canned fruits, cooked vegetables, caffeine, alcohol, almost all fats, sugar, and any drinks except water. Also, during detoxification according to this program, training should not be done; only a 20-minute walk is allowed each day.
Program cost: $5 (book price)
Expert reviews: Yes, you will indeed lose weight on this diet, but mainly due to the elimination of fluid from the body.
Will there be a detox effect? The good thing is that artificial ingredients, saturated fats, sugar, and refined grains are excluded from the diet; however, pesticides and fertilizers remain, as they are used to grow fruits and vegetables. Therefore, the detox effect is partial.
If such a detox program is followed for a long time, there may be a deficiency of micronutrients (particularly fat-soluble vitamins), as fats are excluded.
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One-Day Detox Program Fast Track One-Day Detox Diet
Who created it: Ann Louise Gittleman – a dietitian with a doctoral degree.
What it promises: Elimination of toxins from the body, activation of metabolism, weight loss of 1.5 – 4 kg
Essence of the detox program: In reality, the diet lasts 11 days, not just one: 7 days of preparation, 1 day of fasting, and 3 days of completion. During the preparation phase, you need to eat 2-3 foods that the liver “loves” (broccoli, leafy greens, oranges, Brussels sprouts, eggs), at least one food that the large intestine loves (carrots, apples, berries), 2 servings of lean protein, 1-2 teaspoons of flax seeds or olive oil, and drink plenty of water.
Prohibited foods: all types of fats, sugar, refined carbohydrates, gluten-containing products, alcohol, caffeine, medications.
During the second phase of the one-day fast, only water and a special detox cocktail are consumed, which is made from water, unsweetened cranberry juice, cinnamon, ground ginger, nutmeg, freshly squeezed orange juice, and stevia: a glass of one of the liquids is consumed every hour. Also, one food beneficial for the large intestine is eaten in the morning and evening.
In the final 3-day phase, everything is the same as in the first phase, except that you need to eat at least one serving of sauerkraut and low-fat yogurt with live bacteria every day.
Program cost: $12.95 (book price)
Expert reviews: The plus of this detox program is that healthy fats, proteins, fruits, and vegetables are allowed, and fasting lasts only one day. From a health perspective, the diet is quite balanced.
Is it effective for detoxification? Excluding all artificial and refined products, which pollute and poison the body, is definitely beneficial. This naturally eases the burden on the liver.
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21-Day Detox Program Dr. Joshi’s Holistic Detox
Who created it: Nish Joshi – a licensed physician in traditional medicine.
What it promises: Returning the body to a natural alkaline balance by adjusting pH through diet. Improving metabolism and eliminating dependence on caffeine, sugar, and salt.
The essence of the detox program: For 21 days, the diet consists only of white meat, brown rice, green leafy vegetables, certain types of fish, gluten-free bread, and soy products.
Foods that acidify the body are prohibited: red meat, most dairy, fruits (except bananas), wheat, yeast, alcohol, sugar, coffee and tea, and any artificial food additives (colorings, enhancers, flavorings). It is necessary to drink plenty of water.
Cost of the program: $19.95 (price of the book)
Which celebrities have tried this diet: Gwyneth Paltrow
Expert reviews: It is important to ensure adequate intake of vitamin C (since fruits are excluded) and calcium (since dairy products are excluded). To do this, various dark and leafy vegetables such as spinach, broccoli, kale, and asparagus should be included.
The detox effect is only in the exclusion of harmful products, which eases the work of the body’s elimination systems.
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Detox Program Gwyneth Paltrow’s Latest Detox Diet
Who created it: Gwyneth Paltrow, who developed her own detox program based on the recommendations of her cardiologist Alejandro Junger.
What it promises: Detoxification of the entire body
The essence of the detox program: The diet is based on the almost complete exclusion of animal products and the consumption of only plant-based foods.
Example detox menu for 1 day:
- a glass of room temperature water with lemon and herbal tea in the morning;
- a smoothie of blueberries and almonds for breakfast;
- coconut water, salad with carrots and ginger dressing for lunch;
- a handful of mixed pumpkin and sunflower seeds for a snack;
- broccoli and arugula soup for dinner.
Followers of the diet are also recommended to practice deep breathing or detox yoga, take a few tablespoons of olive oil before bed, half a cup of castor oil or a gentle herbal laxative if constipation occurs, and eat whole organic foods.
Which celebrities have tried this diet: Gwyneth Paltrow
Expert reviews: A positive aspect is the allowance of vegetable soups and smoothies for detox. However, the calorie content of the food is quite low, which may reduce physical performance and cause dizziness and irritability.
There is no point in recommending laxatives: if the diet includes fiber (and this detox program should have enough of it) and enough water is consumed, there should be no problems with constipation.
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The best detox program at home for life
As can be seen, the detox procedures described above vary greatly in duration, content (allowed and prohibited foods), and degree of commercialization (the necessity to pay for explosive detox products that can only be purchased on the official website).
If drinking detox cocktails with maple syrup and cayenne pepper every day is not for you, or buying only organic fruits and vegetables is too expensive, or your stores lack coconut water for detox, do not despair. Many requirements of individual programs are unfounded: many products and supplements that you are advised to buy on the official website do not carry any magic.
Let’s reiterate the thought of experts from Examine.com: “Don’t waste your money“. Everything that hides behind the concept of “detox” seems to be speculation, the goal of which is simply to profit from you.
If you carefully analyze the detox programs mentioned above, it will become clear that they all share a common principle: switching to the use of only natural foods and completely excluding artificial additives and stimulants.
This is very good and correct.
The downside of many of them is the imbalance of nutrients, where proteins or fats, or carbohydrates are completely excluded. This contradicts the principles of healthy eating, but it can certainly provide quick results in weight loss.
The principle of natural detox
The best and sufficient detox program is simply a balanced natural diet. That’s it. Forget about special supplements, pills, enemas, and exhausting fasts.
So, to cleanse the body, it is necessary to ease the work of the liver and kidneys in eliminating toxins as much as possible. For this, it is necessary:
- drink enough water;
- get enough sleep;
- eat a balanced diet: the diet should be based on natural whole foods (fruits, vegetables, whole grains, lean protein, healthy fats).
Detoxing for a few days will never do what a proper diet does 365 days a year.
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Prohibited foods
Foods that must be excluded from the diet to prevent body contamination:
- alcohol;
- caffeine;
- excess sugar;
- unhealthy fats (butter, fried foods, saturated fats, fatty meats, trans fats);
- unnatural food products made by humans (with long shelf lives, unnatural taste and appearance);
- artificial sweeteners;
- excess protein.
Example of a detox diet menu for 1 day
- Breakfast: Oatmeal with unsweetened almond milk, chopped walnuts, and sliced apple.
- Lunch: whole grain pita stuffed with white beans, fresh basil, and sliced tomatoes, drizzled with olive oil.
- Dinner: salmon with quinoa and cabbage or broccoli, with lemon and peanuts.
- Snacks: non-fat plain yogurt with berries or peanut butter and celery.
- Drinks: plenty of water, unsweetened tea.
