Detox Diet for Weight Loss: Benefits, Risks, and How to Do It Right
A detox diet for weight loss is a way to quickly shed a few extra pounds without exhausting the body with a deficiency of nutrients. This detox diet is an optimal choice if you want to get in shape after the holidays, a vacation, or a difficult period when you had to eat only semi-finished products.
How a Detox Diet for Weight Loss Works
The concept of detox was created in the 19th century by an Austrian doctor. It was a time when science was rapidly developing, and scientists put forward many new hypotheses, but only a few concepts subsequently found confirmation. Felix Mayer was not lucky in this regard: his theory did not find confirmation, but it had great commercial success – and not without reason.
Dr. Mayer suggested that the cause of poor health, fatigue, and excess weight was toxins and metabolic waste products that accumulate in the body. Toxins poison a person so much that a special cleansing is necessary to bring them back to normal. The cleansing program proposed by the doctor included various water procedures, physiotherapy exercises, massage, and, of course, a fruit diet.
The Flaws in the Detox Theory
Felix Mayer practiced at the popular resort of Karlovy Vary, where wealthy people came for “water treatment.” Of course, his concept of cleansing was in demand there, because patients did feel better! However, from the point of view of modern science, medicine, and physiology, the assumption about the need to cleanse the body of toxins is nonsense.
The issues of toxins, that is, poisons, are dealt with by a separate field of medicine: toxicology. If toxins do accumulate in the body, a person needs not waters and a diet, but urgent medical attention.
How a Detox Diet Actually Works
Detox diets do not rid the body of slag, because no slag exists. However, they create a small calorie deficit while providing a complete set of nutrients. Therefore, a person does not suffer from a lack of vitamins and amino acids, their performance does not decrease, their well-being does not worsen, but they lose weight. For greater effectiveness, you can combine the detox diet with additional detox procedures.
What is Included in a Detox Program?
– Diet.
– Massage.
– Sauna or bath.
– Physiotherapy exercises, stretching.
– Wraps, lymphatic drainage.
Many also recommend enemas and taking special solutions for “cleansing.” However, you should not do such things without the recommendation of doctors. And many points on the list have contraindications.
Contraindications for Certain Detox Procedures
For example, a sauna or bath is contraindicated for people with high blood pressure, hypertension, heart disease, and many other health problems. You cannot perform massage in the presence of inflammatory processes, fever, or skin diseases.
A more or less universal addition is light stretching or physiotherapy exercises, which have a minimum of contraindications. In addition, regular, unburdensome activity benefits the body, so it is useful to do exercises in parallel with the detox diet. They should not be too heavy or exhausting; this is not work for the sake of a record, but rather a warm-up.
Basic Principles of a Detox Diet for Weight Loss
1. Gradually prepare and exit the detox diet. The preparatory period for detox diets is always longer than the main stage. A radical change in the diet is a serious shock, and if you try to completely redesign your menu at one point, your well-being may sharply deteriorate. With abrupt changes, the risk of “breaking down” and switching to the usual diet before losing weight is too high.
Give up bad habits. During the detox diet, exclude smoking, alcohol, as well as coffee, black tea, and chocolate. Give up an unhealthy sleep regime: sleep 6-9 hours a day, depending on your needs. Add light physical activity.
Choose plant-based products. At the preparatory stage, gradually give up food of animal origin. But if the detox diet lasts longer than 7 days, periodically eat a little steamed fish or light goat cheese.
Reject heat treatment. Detox does not allow frying, baking, and other types of aggressive heat treatment, including cooking in a microwave oven and the use of processed products. Pour boiling water over products and prepare them in a blender.
Eat fractionally during the day. One of the features of detox diets is the organization of a diet that is easily and quickly absorbed. Divide the daily portion into 5-6 meals, not just 3. In addition to breakfast, lunch, and dinner, have at least 2 snacks.
Keep the cycle short. Detox diets cannot be long-term. The main period is no longer than 10 days; otherwise, instead of benefiting health and quickly losing weight, you risk getting health problems.
Vary the menu. Mono-diets, where a person eats one or two main products, are absolutely prohibited in detox: nutrition should be varied to avoid nutrient deficiencies.
Preparing for a Detox Diet
Preparation for the main stage lasts 3-4 weeks. Before starting, make sure that you feel well: there is no fever, exacerbation of chronic diseases, or stomach pains. After that, gradually give up bad habits, semi-finished products and fast food, as well as fried, fatty, salty foods, and all products with a high content of fast carbohydrates. Gradually, also give up animal food, including eggs, milk, and fish.
Choosing the Right Products for a Detox Diet
Many foods are prohibited in detox:
Food of animal origin, including meat, sausages, eggs, milk, kefir, yogurt.
Sweets: pastries, chocolate, cakes, cookies, candies, sugar, honey, syrups.
All foods with a low content of nutrients: chips and other snacks, fast food, and the like.
Products with increased acidity, including fresh oranges, lemons, limes, and orange juice. Add lemon or lime juice to salads and water.
Fatty, fried, salty, smoked, as well as everything that has undergone heat treatment at home or in a factory.
Carbonated drinks, coffee, black tea, alcohol, drinks with a high sugar content.
Ketchup, most sauces, mayonnaise, dressings.
Foods to Include in a Detox Diet
Everything you eat should contain the maximum amount of useful substances: vitamins, minerals, amino acids, and fatty acids. So, what is allowed? For example, fresh salads seasoned with fresh lemon juice, fruit and vegetable smoothies. Make them tasty by adding apples to the composition. Eat nuts and berries in small quantities.
To avoid bloating, eat fresh fruits half an hour before the main meal. But exclude oranges and grapefruits, since they have too high an acid content, which can harm the stomach. Cook miso soups with seaweed. Drink a glass of green tea or water half an hour before and half an hour after eating. Before going to bed, drink herbal tea.
Cereals are also not prohibited, except for barley and unsprouted wheat. But do not cook them, pour boiling water over them instead. Sprouted flax, wheat, and oat seeds will also be an excellent addition to salads.
Duration of a Detox Diet Weigh Loss
Stick to such a specific menu for an average of a week. But, as a rule, three days are enough to achieve results. After that, smoothly add products to the diet, getting out of the diet cycle. The more difficult it is to absorb a particular food, the later you should reintroduce it into the diet (and perhaps you will change your mind about returning it to the menu at all). In order not to gain weight again, reconsider your eating habits and physical activity.
Who is a Detox Diet Suitable For?
A detox diet for weight loss is a good solution for an adult man or woman without chronic diseases who want to quickly get in shape in order to then maintain their figure in order. However, detox is not a universal tool for normalizing weight. This option is suitable for you if, in addition to excess kilograms, you also notice rapid fatigue, apathy, and lack of energy. Choose it if the condition of the skin and hair has worsened, and you want to put yourself in order without exhausting the body with strict diets.
Contraindications to a Detox Diet
Detox programs are prohibited for people under the age of 18, pregnant and lactating women, as well as those who notice an exacerbation of chronic diseases. Do not resort to such measures to normalize weight in the presence of diabetes mellitus, inflammatory diseases of the digestive organs, as well as in case of heart disorders. Such recipes for weight loss are prohibited after operations, severe shocks, and stresses. You cannot use them before significant physical exertion like sports competitions.
Benefits of a Detox Diet for Weight Loss
This approach to normalizing weight allows you not only to become slimmer but also to significantly improve your overall well-being. You give your body a break from unhealthy food while getting enough vitamins and minerals. You create a small calorie deficit, but you start to feel a surge of strength. Eternal fatigue is replaced by energy, and you no longer get tired of physical and mental stress for a long time.
Improved Skin and Hair Condition
In addition, a detox diet is an excellent way to improve the condition of the skin and hair. With many strict dietary rations, they suffer, but in this situation, everything is the opposite: the skin is cleansed of acne and other rashes, becoming smooth and glowing. Many even say that such programs contribute to rejuvenation.
Better Sleep and Mood
If you do everything right and enter the detox diet program correctly, your sleep will normalize, and you will need less time to recover. In addition, you will become calmer, although with other approaches to losing weight, people often become, on the contrary, nervous and irritable.
Conclusion Of a Detox Diet for Weight Loss
In conclusion, a detox diet for weight loss can be an effective way to jumpstart your weight loss journey and improve your overall health. Follow the basic principles of a detox diet, choose the right foods, and be mindful of contraindications. Safely and effectively shed excess pounds while giving your body a much-needed break from unhealthy habits. Remember, the key to success lies in gradual preparation, a varied menu, and listening to your body’s needs. With dedication and a well-planned approach, a detox diet can help you feel more energized, rejuvenated, and confident in your own skin.
