The myths of the detox diet

Detox diets are based on the premise that the body accumulates toxins from processed foods, environmental pollutants, and other factors.

These diets propose eliminating these toxins through fasting, consuming only fruit and vegetable juices, using specific supplements, and restricting or eliminating certain food groups, with the goal of improving overall health, improving sports nutrition, and promoting weight loss.

Some modern versions of these diets include options such as energy gels made with natural fruit, 100% natural, gluten-free, and vegan to supplement energy intake during exercise.

Myth or Reality?

The effectiveness of detox diets has been widely debated in the scientific community.

A systematic review published in the Journal of the British Dietetic Association concluded that there is no scientific evidence to support the use of detox diets to promote toxin elimination, improve sports nutrition performance, or maintain weight. It is important to note that the market includes products such as natural, gluten-free, and vegan energy gels, which can be used in a balanced diet but cannot replace the body's natural functions, such as those performed by the liver and kidneys.

Analysis of Relevant Studies

• 2012 review by Edzard Ernst : The emeritus professor of complementary medicine at the University of Exeter attempted a systematic review of the existing literature on detox diets. However, he found that many studies focused on drug detoxification programs rather than specific detox diets, making it difficult to draw clear conclusions about their effectiveness. This analysis also emphasizes the importance of a balanced diet with whole foods and 100% natural products, such as vegan and gluten-free options, rather than extreme practices.
• 2014 Review by Australian Researchers : Two Sydney researchers successfully published a review of studies on detox diets. However, the methodological quality of these studies was questioned, and most of the results could not be extrapolated to humans because they were conducted on animals or used variable regimens and doses.
• 2024 Ocronos article : This article notes that while detox diets have gained popularity, there is no solid evidence to support their effectiveness in eliminating toxins beyond the body's natural processes. It also mentions potential associated risks, such as nutritional deficiencies and metabolic problems. Products such as vegan and gluten-free energy gels can be useful as part of a healthy eating strategy.

Conclusion

Detox diets lack solid scientific support demonstrating their effectiveness in eliminating toxins or promoting sustainable weight loss . The human body has natural detoxification systems, primarily the liver and kidneys, that function efficiently without the need for extreme dietary interventions. However, using products such as 100% natural, gluten-free , and vegan energy gels can be beneficial as part of a balanced sports nutrition strategy , but they should not be considered a detox solution.

Eating a balanced diet , staying well hydrated, exercising regularly, and avoiding processed foods are the most effective practices for improving long-term health and athletic performance.

List of healthy foods

• Whole grains and derivatives :
  
  • Oatmeal
  • Brown rice
  • Whole wheat pasta
  • Whole wheat bread
  • Quinoa
  • Barley
• Legumes :
  
  • Lentils
  • Chickpeas
  • Beans
  • Peas
• Tubers :
  
  • Potatoes
  • Sweet potatoes
  • Yam
• Others :
  
  • Sweet potato
  • Bulgur
  • Farro

Proteins of High Biological Value

• Animal proteins :
  
  • Chicken breast
  • Turkey breast
  • Eggs (especially the whites, although the yolks provide healthy fats)
  • Lean fish (hake, cod, sole)
  • Fatty fish (salmon, tuna, sardines)
  • Lean meats (lean beef, pork loin)
  • Low-fat dairy products (fresh cheese, Greek yogurt, skim milk)
• Vegetable proteins :
  
  • Tofu
  • Tempeh
  • Edamame
  • Seitan
  • Pea or soy protein (natural supplements)

Healthy Fats

• Oils :
  
  • Extra virgin olive oil
  • Avocado oil
  • Coconut oil (moderate use)
• Nuts :
  
  • Almonds
  • Walnuts
  • Hazelnuts
  • Pistachios
  • Cashews
• Seeds :
  
  • Chia
  • Linen
  • Hemp
  • Sunflower
  • Pumpkin
• Others :
  
  • Avocado
  • Olives
  • 100% natural nut butters (almond, peanut, etc.)