Detox Cleanses: The Most Popular Types and What to Know

The beginning of a new year seems like the ideal time to hit reset on a lot of things in your life, including your diet. And programs that claim to help you do just that through a “detox” or “cleansing” regimen remain popular, despite a marked lack of evidence that they actually work.

“The term ‘detox’ is chicer than ‘diet’ right now,” says Brigitte Zeitlin, RD, owner of BZ Nutrition in New York City. “It kind of implies a shorter-term solution, and quick results.”

Most plans are grounded in the idea that flushing toxins out of your system, often through a liquid-only diet with plenty of water, and giving your digestive system a break from its regular role can bring about miraculous results, from weight loss to more energy to glowing skin. The only problem, experts say: There is zero evidence to support any of that.

What Are Detoxes and Cleanses, and How Did They Get So Popular?

• Those that replace solid food with liquid sustenance, like juices, smoothies, or soups, sometimes with herbal supplements thrown in
• Ones that claim to support your body’s natural detoxification systems by supplying nutrients that boost liver and kidney function
• Those that focus on cleansing your digestive system from the opposite end: your colon

Many cleanses promise to cure these ills with a designated period of fasting or, as noted above, by restricting solid foods or certain kinds of foods, like alcohol, sugar, gluten, or dairy. Also, such cleanses often ask you to supplement with juices or other drinks as sources of vitamins and minimal calories. Drinking lots of water is also a key component in many popular cleanses and detoxes.

What Experts Say About Detox Cleanses

Gans believes that one reason detoxes and cleanses have gained so much traction is that they help people feel better initially, particularly if they were eating a diet rich in processed or packaged foods to begin with. “More energy is one of the big claims these diets make,” she says, “and if you’ve been eating a traditional Westernized diet, one with lots of sugar and processed food, then cutting all that out will make you feel less lethargic — at first.” But after two or three days, she says, surviving on so few calories and little to no protein or healthy fat takes a toll, and people complain of fatigue.

Maybe the best thing that can be said about cleanses is they’re a good psychological tool for helping to cut back or eliminate unhealthy components of your diet, like sugar or alcohol. “Don’t think of it as a long-term plan,” says Zeitlin. “If you’re dead set on doing a cleanse, keep it short, like maybe two to three days before your best friend’s wedding or another big event, and be aware of the risks. Yes, you’re going to lose weight quickly because you’re restricting calories. But as soon as you go back to eating normally, you will gain it all back — and possibly more.”

Still interested in checking out a cleanse? We broke down the three major categories and had experts weigh in with specifics on each — read on to learn more.

What Experts Think About Liquid Cleanses for Weight Loss

“A lot of times, juices will propose to have a lot of vitamins or minerals in them,” says Gans. “But it’s not enough to sustain an individual long term. Most of them lack in protein, fiber, fat, and calories.” For instance, a 15.2-ounce (oz) bottle of cucumber lemon juice from Pressed contains only 50 calories, 2 grams (g) of protein, 0 g of fiber, and 0 g of fat. Those are all nutrients that would trigger satiety, and therefore help prevent overeating and weight gain. “It is extremely difficult for the average person to meet his or her nutritional needs in less than 1,200 calories a day,” Gans continues. “Most juice cleanses are 800 calories or fewer.”

Also, says Gans, “if you’re on them too long, you’ll be missing out on important nutrients, which can put you at risk for malnutrition.

Smoothie- or soup-based cleanses often include more protein and fiber from whole blended fruits, nuts, or nut butter, or protein powder. For instance, a Mixed Berry Protein Smoothie from Daily Harvest contains 20 g of protein with 6 g of fiber.  So, smoothie- or soup-based cleanses are a somewhat better option than juice only. But again, Gans says, they’re not “a sustainable way to eat for any length of time.”

What About Liver Cleanses? Are These a Legitimate Way to Lose Weight?

Some detox programs, like this one, focus on incorporating ingredients like the ones mentioned above to boost liver and gallbladder function and improve the removal of toxic substances. While there is no hard scientific data to back up those claims, there’s plenty of research on certain foods that may promote liver health, and you can add those to a healthy diet without risk.

“A quality, plant-based diet will always help promote your body’s natural detox system,” says Ashley Koff, RD, who is based in West Linn, Oregon, and is the founder of the Better Nutrition Program. Some of Koff’s detoxifying favorites include the following:

• Whole grains
• Peanuts
• Hemp, sesame, and sunflower seeds
• Avocado
• Banana
• Spinach and other greens

Your body also needs certain nutrients from foods to eliminate toxic chemicals, Koff says, including those found in broccoli, sesame seeds, seaweed, shallots, leeks, garlic, and radishes.

“There are some foods that have antioxidant, anti-inflammatory, and antiseptic properties that might help to enhance your body’s detoxification organs,” aka your liver and kidneys, says Bonnie Taub-Dix, RDN, who is based in New York City and is the author of Read It Before You Eat It: Taking You from Label to Table.

Some of these foods include turmeric, parsley, fish, and garlic, Taub-Dix says. But while the jury’s still out on exactly how much of them we need to eat to reap those benefits, she stresses that the key is consuming a variety of these foods on a daily basis, not just seeking out detox foods after an indulgent holiday party. “If eating these foods makes you feel ’cleansed,’ then they may be providing a benefit in helping you to make other good choices, too,” she says.

But one thing to keep in mind: These foods don’t have to be consumed in traditional “cleanse” style to have their intended effect. Anyone can add them to their current diet. Again, don’t expect a cure-all.

Reported Benefits and Risks of Colon Cleanses

• Nausea
• Diarrhea
• Dehydration
• Constipation
• Kidney damage

Should You Try a Detox or Cleanse to Lose Weight?

It’s possible to do a cleanse safely if you follow the guidelines recommended by experts — but keep in mind that a few days of bottled beverages isn’t going to magically cure your health issues or make you 10 pounds lighter. If you do decide to try a detox or cleanse, here are some recommendations:

• First, pick a reasonable time frame for your cleanse — no longer than a few

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• Make sure you’re hydrating properly throughout, and eat if you feel faint or nauseous.
• Beware any plan that restricts major food groups or promotes a singular food. It’s a good idea to get your physician’s approval as well, says Jones.

A healthier way to think about resetting yourself — regardless of your motivation — is to lose the restrictive mindset and instead focus on foods you can add to your diet for their nutritional benefits, says Zeitlin. Incorporating fresh veggies like broccoli and spinach into your diet has proven benefits to help your body run properly — including ridding itself of waste products.

The Takeaway

• Detoxes and cleanses promise to flush toxins from your system through a designated period of fasting or by restricting solid foods or certain foods.
• While largely popular, detox plans aren’t backed by research to support their effectiveness.
• Surviving on so few calories and little-to-no protein or healthy fat can take a toll on your body. So experts suggest trying a detox or cleanse for no more than three days, if at all.
• Instead of doing a detox or cleanse, work fiber-rich foods into your diet to promote your body’s natural detox system. These foods include whole grains and fresh veggies like broccoli and spinach