Detox is a popular trend among nutritionists. But such attempts to cleanse the body are accompanied by great health risks. Among other things, they lead to eating disorders, hormonal disorders, and metabolic adaptations that contribute to weight gain after the detox is complete. This was told socialbites.ca by Artem Veris, a dietitian and product manager of FITKIT, a producer of sugar-free protein desserts.
According to the expert, the media today offers thousands of detox options. For example, diets based on juices or herbal decoctions, water fasting and dry fasting, when a person refuses not only food, but also any liquid. The principle of such diets is to drastically reduce the daily calorie content in order to “cleanse” the body and “get rid of” harmful toxins.
But the body doesn’t need to detox because the liver, kidneys and lungs provide natural detoxification on a daily basis. And in pursuit of “cleanliness,” you can harm your physical and mental health,” the dietetic nutritionist warned.
He noted that a sharp decrease in daily calorie intake and severe dietary restrictions lead to an increase in the level of cortisol, a stress hormone that retains fluid in the body and stimulates appetite.
“So it’s usually a detox, a breakdown and overeating followed by a new diet, etc. It ends in a circle with. This interferes with the formation of healthy habits and contributes to the development of eating disorders. Popular juice and smoothie detoxes are fraught with other dangerous consequences. Nutrition with such a diet is unbalanced: the daily calorie content is too low, there is not enough protein and fat, and excessive consumption of fructose raises blood sugar. This can lead to hormonal imbalances and metabolic adaptations that will contribute to weight gain after the detox is completed.
Another risk is drinking too much water. This can disrupt the electrolyte balance, which is responsible for the salt and fluid ratio in the blood, organs and tissues, and can turn into hyponatremia – sodium deficiency. Symptoms of hyponatremia include fluid retention, muscle weakness, increased heart rate, dizziness, and loss of consciousness.
“There is no magic diet to detoxify the body. There is no need to intervene for the organs to do their job and provide a natural detox. To do this, it is important to adhere to a sleep schedule and adhere to a balanced diet: monitor the ratio of macronutrients, including proteins, fats and carbohydrates, and consume enough micronutrients – vitamins and minerals, ”explained the expert.
Also, according to him, it is worth reducing the consumption of sugar and drinking enough clean water. You can find out your individual norm by the formula: 20-40 ml of water per 1 kg of weight. Water will help the body naturally remove toxins and toxins, as well as normalize digestion and metabolism.
Adding more fiber to the diet is also helpful. It is found in vegetables, fruits, nuts, seeds, and whole grains. Fiber helps maintain bowel function, cleanse the body and eliminate toxins.
Former nutritionist judicial Poor sleep and stress are the main causes of weight gain.