Detox has become a widespread topic among nutrition experts, yet attempts to purify the body carry significant health risks. Research and practical insight from Artem Veris, a dietitian and product manager at FITKIT, highlight concerns about the cycle of detoxs and its potential to trigger eating disorders, hormonal imbalances, and metabolic changes that often lead to weight regain after the cleanse ends.
Today, the media floods audiences with countless detox options, from juice and herbal cleanse plans to water or even dry fasting where both food and liquids are withheld. The underlying idea is to slash daily calories drastically to “cleanse” the body and rid it of supposed toxins, but medical understanding does not support this approach.
Natural detoxification is performed daily by the liver, kidneys, and lungs, not by dramatic dietary hacks. Pursuing extreme cleanses can jeopardize physical and mental health, according to Veris, who cautions against interventions that disrupt ordinary bodily processes.
A sharp drop in calories and rigid dietary rules often increases cortisol, the body’s stress hormone. This hormone promotes fluid retention and spikes appetite, creating a pattern of detox, metabolic rebound, and repeated dieting that undermines consistent healthy habits and can fuel disordered eating. Popular juice and smoothie detoxes also pose other risks, as the diet becomes unbalanced with insufficient protein and fats, excessive fructose, and low overall energy. Such imbalances may contribute to hormonal disturbances and metabolic adaptations that raise the likelihood of regaining weight once the detox finishes.
Another danger involves drinking excessive amounts of water. Overhydration can disturb electrolyte balance, impacting salt and fluid distribution across the blood, organs, and tissues and potentially causing hyponatremia. Symptoms can include fluid retention, muscle weakness, rapid heartbeat, dizziness, and even fainting.
There is no magical diet that detoxifies the body. The organs will naturally detoxify when given proper conditions. To support this process, it is important to maintain a regular sleep schedule and a balanced diet that emphasizes macro- and micronutrient adequacy, including sufficient protein, fats, and carbohydrates, along with vitamins and minerals. Veris emphasizes a measured approach to nourishment rather than drastic short-term fixes.
Reducing added sugars and ensuring adequate, clean water intake are sensible steps. An individualized water target can be estimated with the rule of 20 to 40 milliliters per kilogram of body weight. Hydration supports the body’s natural toxin elimination, digestion, and metabolic function.
Increasing dietary fiber is also advantageous and can be found in vegetables, fruits, nuts, seeds, and whole grains. Fiber supports bowel function, aids in toxin elimination, and contributes to overall gut health.
In this discussion, sleep quality and stress emerge as notable factors in weight management, underscoring that lifestyle choices play a more critical role than any cleanse in achieving long-term health outcomes. Veris and other nutrition experts advocate for practical, sustainable habits over transient detox trends, focusing on balanced meals, consistent routines, and mindful eating to support metabolic health and well-being.