Detox Diets: Helpful or a Passing Fad?
by Melinda Burris

 There’s always a “new” diet trend making a buzz and being hailed as the best solution ever to help you drop stubborn body fat or to hone your body into the best condition possible. We all face the pressure to watch our weight due to Hollywood’s impossible to achieve but desperately desired body image. But for competitive athletes, the pressure to achieve and maintain optimal fitness reaches a whole other level. Races are won by fractions of a second; careers are made or lost based on the ability to adhere to a disciplined diet and exercise routine that results in a well-trained body that consistently rises to the occasion and executes properly on demand.

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Detox diets and detox water combinations are all the rage right now, complete with promises that following prescribed regimens will cleanse the body of toxins that weigh it down and hinder performance. This article explores what detox diets are, the claims surrounding them, and the pros and cons of detoxing for athletes.

Why Cleanse? The Rationale Behind the Trend

Detox or cleanse diets are based on the assertion that people are exposed to a wide range of harmful toxins that proliferate our environment and enter our bodies through allergens, pesticides, and inflammatory ingredients in foods most people purchase and consume regularly. Marie Spano, sports nutritionist for the Atlanta Hawks, explains that proponents of cleanse diets contend, “These toxins build up in our bodies over time, sticking to the intestinal walls where they accumulate. This leaves us bloated, fatigued, with sore joints and muscles, and overweight.”

A cleanse diet is intended to eliminate these harmful toxins which detox enthusiasts claim accumulate throughout the body in the organs, cells, and tissues causing inflammation. Promised results of adherence to these strict diets include rapid weight loss, increased energy, renewed focus, and even lowered risks of contracting a range of common diseases including cancer, heart disease, and rheumatoid arthritis.

There are numerous cleanse diets out there and each has its own rules, but most share some commonalities. Most do not allow consumption of alcohol, tobacco, caffeine, processed foods, or foods that have been exposed to pesticides or herbicides. Typically, each of these diets has its own distinct regimen for taking a specific detoxifying drink and/or supplements.1 For example, The Master Cleanse is based on a lemonade beverage with maple syrup and cayenne pepper. Spano notes, “The biggest variable from one cleanse to the next is the length of time that it is followed. Some can be completed in 24 hours, while others may take more than a month.”1

Why Cleanse or Detox Diets Are Controversial

Cleanse or detox diets are controversial because no scientific studies have found evidence that these programs are effective or safe. Medical experts also point out that the organs in the human body go through a natural detoxifying process—without the need of an assist from an extreme dieting plan.1

The kidneys filter approximately two quarts of bodily each day through urine output. The liver filters impurities from our blood before it is circulated throughout the rest of the body, and the respiratory system utilizes hairs in the nose and mucus that lines the lungs to remove dust and bacteria.1 These examples illustrate how the human body is already equipped to protect itself from toxins.

The Pros of Cleansing

To be fair, these diets do cut out empty calories from junk food and restrict alcohol, which is dehydrating and causes poor concentration. In addition, these diets encourage high consumption of fresh fruits and vegetables as well as plain whole grains and some lean protein. These are all positives as most Americans do not eat the recommended servings of fruits, vegetables, or grains and tend to eat fatty foods rather than lean proteins.1

The emphasis on increased servings of fresh produce is beneficial because that means the consumption of more foods that are rich in antioxidants and valuable nutrients.1

However, the benefits of cleanse diets, particularly for athletes, are far outweighed by the cons. Read on to discover why.

The Cons of Cleansing

Athletes require more calories than the average person. To accomplish dramatic weight loss in a short amount of time, these detox diets drastically slash daily caloric intake. This can play havoc with the metabolism and well-being of the average person, but for active athletes, this severe calorie restriction can be detrimental. When an athlete who is in training or competing begins an extremely low-calorie diet, they are in effect forcing their body to work without fuel. Their body has no glycogen reserve to pull from so it will begin to break down muscle in an effort to keep going.

This problem is compounded by the fact that the majority of these cleanse regimens do not include an adequate amount of protein. Another point of concern is the fact that what protein is included in these diets is primarily plant-based, which means it is “lacking in essential amino acids needed for muscle building and repair.”1

So, these diets do not provide athletes with enough protein, which puts them at risk of losing muscle mass. In addition, the little protein the diet does allow is the wrong type of protein which means athletes do not have access to the essential amino acids required for proper muscle repair. If this lack of protein continues, muscle tissue begins to break down and athletes experience fatigue and soreness following training.1 It is a serious issue that can have a cascading effect leading to serious injury and possibly the premature end of the athlete’s career.

In addition, the majority of these detox diets do not include an adequate daily supply of key nutrients and vitamins humans require for a balanced diet. This often results in a range of symptoms including dizziness, fatigue, and headaches.1 While these side effects can be a nuisance for individuals with no serious underlying health conditions, for athletes who require energy and concentration to compete effectively, these reactions can have serious consequences from undermining their performance to putting them at increased risk of injury.

Proper hydration before, during, and after intense physical exertion is crucial. While adequate hydration is important for maintaining good health for everyone because athletes exercise more often and at a higher intensity level than the average individual, staying hydrated is of particular concern for them.

Many detox diets include the use of laxatives which can be habit-forming, increases the risk of dehydration, and often causes digestive distress. Laxatives should not be used for more than seven days unless on the advice of a doctor. Continual use of laxatives can lead to dependence and abuse can cause severe health issues.1

Timing and Education Are Key!

If an athlete is determined to try a cleanse diet, encourage them to try one that is modified so that their daily caloric intake is within recommended levels, and they are consuming a healthy combination of fresh produce and the types and amounts of proteins, carbs, and fats their training regimen requires. Encourage their weight loss goals, but make sure they are well-informed, so they don’t trade their health and muscle mass for an ill-advised, short-term weight loss.

If possible, encourage them to start with a short-term cleanse and make sure they time their diet for a period when they won’t be under the stress of competition.   

A Final Word of Caution About Detox Diets

For the average person attempting to lose a few extra pounds, a low-calorie “detox” cleanse diet can work — in the short term. However, be forewarned that weight lost on extremely low-calorie diets is primarily water weight and does not result in loss of body fat. Successful loss of body fat requires long-term lifestyle changes including adopting a balanced diet, increased physical activity, and a quality sleep routine. People who try rapid weight loss programs often find they quickly regain the weight they have lost and frequently gain even more weight once they stop the diet. Lasting weight loss occurs slowly and steadily.

Like Spano, nutritionist Amy Dirks acknowledges the science that shows the human body is adept at detoxifying itself naturally without the need for extreme diets. Dirks recommends adopting healthy eating and lifestyle habits to support these natural detoxifying processes.

Here are a few of Dirks’ top suggestions and their benefits:2

• Exercise more! Sweating naturally releases toxins from the body and is great for the skin!
• Increase your intake of H2O! Instead of sodas full of sugar, sodium, and calories, reach for a water bottle. Experiment by adding lemon, mint, and cucumber for a refreshing new flavor. Or add any number of combinations of your favorite fruits and vegetables to add extra zest and aroma. This is a great trick for keeping you on track with your recommended daily allowance of water!
• To help cleanse your kidneys, eat more servings of leafy green vegetables such as kale, spinach, and broccoli. Cherries and a variety of berries including strawberries, blueberries, and cranberries are also beneficial. Other foods that have been shown to protect and cleanse the kidneys include fish, eggs, apples, sweet potatoes, bell peppers, and onions.
• Increase your intake of fiber and prebiotic (examples include bananas and whole grains) and probiotics (examples include yogurt and sauerkraut). Eating more of these foods promotes healthy digestion and prevents constipation.2,3
• Sleep more and eat less processed foods. These products are often high in sugar and sodium. Avoiding high sugar intake will help you keep your weight down and avoid blood sugar crashes. Staying away from foods high in sodium will reduce your risk of dehydration and edema caused by fluid retention.

References:

1. Spano, M. (29 January 2015). Detox is Hot.
2. Dirks, A. (1 February 2021). Soccer Players: Top 10 Ways to Detox for Better Performance.
3. Zeratsky, K. (10 July 2020). What Are Probiotics and Prebiotics?

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