Detox Diet – Dr. Hanna Stolińska, Clinical Dietitian

More and more people suffer from recurring headaches, lack of energy, and intestinal problems (bloating and constipation). These symptoms are also often accompanied by breakouts, brittle, weak nails, a grey complexion, excessively oily hair, and, most importantly, excess weight and obesity. We very often explain this to ourselves by saying that toxic substances accumulate in our bodies, causing a range of dysfunctions. Do we need the famous detox? 

Improper nutrition burdens the liver and kidneys, and these are the organs responsible for cleansing/detoxification. A detox diet supports liver function. 

 

What is detox?

It is the removal of toxins from the body that have accumulated as a result of an improper diet, air pollution, substance use, and stress. And what is this toxin? Toxins are substances produced by living organisms that have poisonous properties for another organism. Looking at this definition, is our body really full of toxins? At the same time, our body cleanses itself perfectly well through the liver and kidneys with the help of a proper diet rich in vegetables. 

Mono diets and elimination diets in most cases result in numerous nutrient deficiencies and rapid weight loss (usually, however, this is a loss of water and muscle mass due to low protein and energy intake), which leads to a quick yo-yo effect. 

One of the most popular diets used to cleanse the body of toxic substances is so-called fasting. It involves completely eliminating or significantly reducing food intake during the day. From a nutritional standpoint, this method is not recommended due to the inability to meet the body's nutrient requirements. The scientific approach to fasting allows abstaining from food for a maximum of one day a week without harming the body. 

Another frequently used detox method is a juice detox. This method involves consuming only fruit and vegetable juices for a specified period. The above way of eating provides significant amounts of minerals and vitamins, but is deficient in protein and fat. This can negatively affect hormonal balance, as well as impair the body's growth and regeneration processes. You can allow yourself such a detox once a week, preferably using vegetable juices. 

Another well-known cleansing diet is the so-called mono diet, which is characterized by consuming one group of products or one product, e.g., an oatmeal detox. However, it should not last longer than three days due to nutrient deficiencies. 

BUY PURELLA SUPERFOODS MIX DETOX

So, which diet is the most appropriate? 

The desired effect can be achieved by following a rationally balanced diet rich in vegetables and fruits, as well as ingredients that support liver function. A vegetable detox is highly recommended. It allows you to cleanse the intestines and stimulate them to work. And all thanks to fiber and important phytonutrients. Purple-colored fruits rich in polyphenols, as well as garlic, onions, and apples containing quercetin, are particularly effective. A diet rich in cabbage, broccoli, and Brussels sprouts can improve the efficiency of our detoxification enzymes by up to 37%. It is important that half of the vegetables consumed during the day are raw. Whole grain products, quinoa, and psyllium contain a lot of fiber. When following a fruit and vegetable diet, you should do it wisely. First, do not use it for longer than five days and gradually, slowly reintroduce other food groups until you return to rational nutrition. 

To “detoxify” the body, it is worth using various herbs (milkweed, burdock, red clover, horsetail, artichoke, purple loosestrife, echinacea, nettle, birch, aloe), adding lemon or mint to water. Drinking green tea also has a beneficial effect on cleansing the body, as it has antioxidant properties. Less known, but equally effective in detoxification, are algae—chlorella. 

Chlorella is a single-celled alga that contains a fibrous inner shell that is not broken down by the body, allowing it to bind harmful metabolic byproducts and toxins that accumulate in the body. It also seals the intestinal walls, which prevents toxins from re-entering the body. Chlorella is particularly recommended for detoxifying mercury deposits, and it also has antibacterial, antiviral, and antifungal properties. I recommend it both in powder as a smoothie supplement and in tablets.  

BUY PURELLA SUPERFOODS CHLORELLA

Lemon is packed with antioxidant vitamin C, which is great for the skin and for fighting carcinogenic free radicals. It is worth starting every day with warm water and lemon, which we drink immediately after waking up. It supports metabolism, cleanses the body, and improves immunity. It is also recommended to drink cold water on an empty stomach, which increases metabolism. However, this method also has its downside—it is the first step toward a sore throat.

Cabbage juice—known for its cleansing (intestinal) and slimming properties. The substances contained in it cause the breakdown of fatty tissue. In addition, cabbage juice is rich in vitamin C. Combined with apple juice, it has a beneficial effect on the bacterial flora and helps with constipation.

Other foods—kale, nettle, garlic, beets, apples, grapefruit, broccoli, cilantro—essential elements of the diet. 

Although technically it is not food, no detoxification plan would be complete without regularly consuming essential fluids. Make sure to drink water, green tea, and smoothies, e.g., BeRAW Detox Smoothie.

I also invite you to check out interesting smoothie recipes in my book “Smoothies for Special Missions.”

You can also use delicious ready-made mixtures such as, e.g., SUPERHERBS Cleansing Herbal Blend.

 BUY PURELLA SUPERHERBS CLEANSING 

 How can you tell that a “detox diet” is working? 

We feel lighter, less drowsy, stressed, and tired, we sleep better, our intestines work better, we are in a better mood, our headaches stop, and we have more zest for life.
It is worth it! This is the kind of eating plan that will lead to changing dietary habits and rational nutrition used throughout life. 

 

Bibliography:

'Detox': science or sales pitch? Marc Cohen 1 Aust Fam Physician. 2007 Dec;36(12):1009-10.

Antioxidant properties of Taraxacum officinale leaf extract are involved in the protective effect against hepatotoxicity induced by acetaminophen in mice. Dirleise Colle 1, Leticia Priscilla Arantes, Priscila Gubert, J Med Food. 2012 Jun;15(6):549-56.

Induction of detoxification enzymes by feeding unblanched Brussels sprouts containing active myrosinase to mice for 2 wkMelissa G Robbins 1, Johanna Hauder, Veronika Somoza J Food Sci. 2010 Aug 1;75(6):H190-9.

Lemon detox diet reduced body fat, insulin resistance, and serum hs-CRP level without hematological changes in overweight Korean womenMi Joung Kim 1, Jung Hyun Hwang 1, Hyun Ji Ko 1Nutr Res. 2015 May;35(5):409-20.

Detox diets for toxin elimination and weight management: a critical review of the evidenceA V Klein 1, H Kiat 2 J Hum Nutr Diet. 2015 Dec;28(6):675-86.

Dietary water affects human skin hydration and biomechanicsLídia Palma,1 Liliana Tavares Marques,1 Julia Bujan,2

Clin Cosmet Investig Dermatol. 2015; 8: 413–421.

Antioxidants in liver healthSael Casas-Grajales 1, Pablo Muriel 1 World J Gastrointest Pharmacol Ther. 2015 Aug 6;6(3):59-72.