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The Truth About Detox Diets

nutrition Mar 14, 2024
The Truth About Detox Diets | Arangio

Detox diets have gained popularity, but their efficacy remains unproven. Contrary to their promises of flushing out toxins, they may pose risks and yield minimal benefits.

So I asked some of my clients if they ever experimented with detox diets or juice cleanses. Here's what they said:

  • "If I had a dollar for every time I craved a pizza during this cleanse, I could afford a lifetime supply of kale."
  • "I'm not sure if I'm cleansing my body or punishing it for past sins."
  • "If I never see another juice again, it'll be too soon."
  • "It's like drinking a salad through a straw."

Do you know someone who eats and drinks mindlessly, gets only a couple of hours of sleep nightly, and is sedentary most of the day? These are the same folks who are eternally searching for a magic bullet that will fix everything. 

Maybe it's a two-week "fat-loss" bootcamp, before sunrise, at the local park. Groggy participants are swinging kettlebells and doing pushups on cold, wet grass.

Perhaps it’s a detox diet or some other juice-cleanse thing that helps them purge a bit of weight while avoiding dinner parties and social gatherings. Do you know anybody like this? 

I'm not condoning the "cleanse" technique; however, if you want to use liquid bowel movements as a weight-loss strategy, just save your money and go to a nearby stream (maybe after the outdoor bootcamp). Go ahead and drink a few mouthfuls. The microscopic parasites in the water will help you shed pounds fast!

(Just kidding. Please don't do this.)

Now I'm not sure about you, but of the people I’ve seen who go on some crash diet or extreme program, well, most eventually backslide to where they started. Kind of like the contestants on these extreme-weight-loss TV shows.

But what's the point of using dangerous, unsustainable shortcuts to lose weight if you gain everything back after you revert to your old habits?

And the so-called "experts" who are running these programs always leave a bunch of scorched earth behind them. Lots of empty promises and bridges burned.

To be honest, the sleazy sales tactics employed by these self-proclaimed "gurus" makes everybody a doubter, especially the folks who are so desperately looking for a solution to their obesity, depression, and other excessive-body-fat-related diseases (diabetes and heart issues, for example).

But the "juice-cleanse" marketing company already made their money. Sadly the legitimate fitness-and-nutrition coaches are left to deal with the aftermath.

The Truth About Detox Diets

Let's establish one thing: your body is an amazing machine, equipped with built-in detoxification systems. Your organs naturally eliminates toxins. Claims of liver detoxification or cleansing are unfounded and potentially harmful. A clean-eating approach, emphasizing whole foods and avoiding processed and sugary items, is preferable for overall health and well-being.

However, despite scientific support, some "experts" suggest an occasional detox if you are exposed to pollutants and processed foods. Makes sense, right? So let's kick things off with common claims.


  1. Nutrient Boost: Fresh juices and detoxifying foods like leafy greens can flood your body with essential vitamins, minerals, and antioxidants, supporting overall health and vitality. 

  2. Weight Loss: Many people experience weight loss during detox diets and juice cleanses. While some of it may be water weight, others may see reductions in bloating and inflammation. 

  3. Increased Energy: By eliminating processed foods (think snack cakes) and focusing on whole, nutrient-dense options, you may experience a surge in energy levels. You can also feel like a wilted spinach leaf. 

  4. Mental Clarity: Some folks report clearer thinking, improved focus, and better mood during a cleanse. Except on the days you feel hungrier than a stray dog at a barbecue.

Sounds pretty fantastic, right? But hold on just a second. Let's talk about the flip side. Despite their widespread popularity, detox diets lack scientific support and pose potential health risks.


  1. Potential Nutrient Deficiencies: While juice cleanses can provide a hefty dose of vitamins and minerals, they often lack essential nutrients like protein and healthy fats. Prolonged cleanses may lead to deficiencies if not carefully planned.

  2. Muscle Loss: On day three of the cleanse you're starting to hallucinate about protein. You saw a cheeseburger in the clouds. Without an adequate protein intake, your body may start breaking down muscle tissue for energy. This isn't ideal, especially if you're aiming for long-term health and fitness goals.

  3. Blood Sugar Rollercoaster: You did a juice cleanse once. Lost ten pounds, but gained twenty headaches. Fruit juices, especially when devoid of fiber, can cause rapid spikes and crashes in blood sugar levels. This rollercoaster ride may leave you feeling irritable, fatigued, and craving more sugar. Detox diets can be detrimental, particularly for individuals with medical conditions such as diabetes. Extreme dietary restrictions may cause dangerously low blood sugar levels.

  4. Potential for Harmful Toxins: Not all detox diets are created equal. Some may advocate for extreme measures or questionable supplements that could do more harm than good. Always approach detoxing with caution and seek guidance from your healthcare professional.

  5. Short-Term Solution: You know you're on a juice cleanse when your bathroom trips become more frequent than your social interactions. Detox diets and juice cleanses may offer a quick fix, but they're not a sustainable long-term solution. For lasting health benefits, focus on establishing balanced eating habits and lifestyle changes.

So, where does that leave you? Well, as with most things in life, moderation is key. Incorporating a chocolate protein smoothie with spinach each day can be a valuable tool for jumpstarting healthier habits or breaking through a plateau. 

Relying on detoxes as a long-term solution is like trying to paddle upstream with a broken oar.

Instead, adopt a balanced approach to nutrition: focus on whole, nutrient-dense foods, plenty of veggies, high-quality proteins, and healthy fats. Support your body's natural detoxification processes by staying hydrated, getting adequate sleep, and minimizing exposure to toxins.

Remember, the human body is incredibly resilient. By treating yourself with kindness and respect, you can achieve vibrant health and vitality without resorting to extreme measures.

To make things stick, you need a couple things in place:

  • A sustainable approach. Extreme is temporary. You need something that you can do month after month. You must play the long game.
  • Upgraded habits. Think being more active and getting more sleep. In short, you need to have a solid foundation of daily habits that encourage actual sustainable health. Seems logical, right?

 Now is every "lose bodyfat in the blink of an eye" shady? Probably not.

Some people are just too cynical to sign up for a year of anything, so the allure of a short-term diet is alluring. But unless you're already in top form, it's tough to get in the best shape of your life in just seven days because that's simply not enough time to build a healthy habit. 

I'd say any short-sighted approach rarely solves the problem.

Unless you address the underlying habits which are keeping you fat, sick, and out-of-shape, you'll struggle.

Doing another quick-fix diet is like putting a Band-Aid on an axe wound. Sure a Band-Aid will stop the bleeding for about 10 seconds or so, but then you're back to square one.

Imagine living with diabetes or heart disease or the result of heart disease (a stroke) and the burden on your family and loved ones.

Respectfully speaking, what do you want out of life? If you fall for the quick-fix mentality, it’s because you're lacking some stuff:

  • A sustainable approach to nutrition
  • A logical training plan
  • A system to guarantee consistent results

You see, in order to maintain a lean-and-athletic body 3, 5 or even 10 years from now, you must have those three things in place. You must rinse and repeat these healthy habits for life.

Basically, you’re going to have to stop chasing the fad diets and learn how to practice mindful eating. You must embrace the math and accept that calories matter.


So when you see these quick-fix "opportunities" on TV, billboards, and in your social-media news-feed... ask yourself if "The Biggest Loser" was the best approach for sustainable weight loss. The same TV show that allegedly used not-so-healthy weight-loss techniques like marathon infrared sauna sessions, amphetamine pills, and daily six-hour workouts.


It's really madness when you stop and think about it for a second.

  • Have you been lukewarm for too long?
  • Maybe going through the motions for a while?
  • Is your heart still in it?

Perhaps  it’s time to change the heat settings. To bring more enthusiasm to your life.To surround yourself with like-minded, positive people. To express yourself with passion.

Time to turn up the heat. I'd say this is especially important advice for anyone who is desperate. So hopeless that they will try anything, for a little while. But none of it sticks.

Remember this: You need to work for that amazing and beautiful thing you want. You must commit.

If you got everything you wanted, right away and without effort, you wouldn’t appreciate what you’ve received, and you wouldn’t really be capable of keeping it.

So, if the results you want don't come right away, don't despair.

Understand and believe that what you are learning in the process is the very thing that will keep you successful long term.

Have a great day,

Coach Joe

P.S. My proven system works for decades versus days. It's the New Fountain of Youth. If this resonates with you, feel free to share.



Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online longevity personal trainer, or you want to visit the best age management personal trainer in the Lehigh Valley, you can take a free 14-day trial.

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