3 Nutrition Practices I Wish Would Disappear

As a sports dietitian, I spend a good amount of time dispelling myths created by the media, movie stars or the like. Whether it is some supplement that promises toned abs and gigantic muscles or some method of eating that is SURE to result in 20 pounds of weight loss in a week, the media is never short of ways to play to the emotions of those desperate for a solution. But of all of the practices I despise, hare are a few that top the list.

1. Detoxing
By far the one of the most irritating practices that continues to be encouraged is detoxing. By detoxing, I mean using a product (shakes, pills, powders, etc.) or elixir (think lemon juice and chili powder, for example) to "clean out" the gut from months or even years of food byproduct build-up or toxins spread throughout the body. This entire practice is based on a fallacy, as digestive by-product does not build up in the gut, so there is no need to clean out anything. Plus, the body rids itself of toxins very well on its own using the liver without the need for additional help. What most of these products do is irritate the lining of the intestines, resulting in diarrhea...which makes the user feel like he/she has achieved something. Want to detox? Regularly focus on eating whole grains, fruits and vegetables and drinking plenty of water to keep the body and intestines working properly - no products required. 

Should I detox after Thanksgiving dinner?

With the constant bombardment of products and testimonials, it is easy to believe that detoxing will make up for the "mistakes" of holiday eating. But is it really a good idea to detox after a holiday feast? Will it help you shed pounds? Decrease "a toxin build-up"?

Search for "detox products" online and you'll get over 35,000 hits. Detox diet books number in the hundreds. Surprising? Unfortunately, no. Ridiculous? Absolutely. It's continually shocking to me the amount that some people will pay for products that have absolutely no scientific evidence that they do...anything. The theory behind detoxing is that our body becomes overloaded with "toxins" from the food we eat, mainly coming from additives, caffeine, preservatives, and alcohol. Supposedly these toxins stay in the body, wreaking all kinds of havoc, from weight gain to belly bloat to fatigue. The truth is that this entire premise is faulty.

Should I detox after Christmas dinner?

I originally posted this blog back in August. However, in light of the post-holiday fog, I thought it appropriate to dust it off. It's easy to believe that detoxing will make up for the "mistakes" of holiday eating and prevent the ones that may still come (...New Years???). But is it a good idea to detox after a holiday feast? Will it really help shed those pounds and "toxins" built up over the month of December?......

Search for "detox products" online and you'll get over 35,000 hits. Detox diet books number in the hundreds. Surprising? Unfortunately, no. Ridiculous? Absolutely. It's continually shocking to me the amount that some people will pay for products that have absolutely no scientific evidence that they do...anything. The theory behind detoxing is that our body becomes overloaded with "toxins" from the food we eat, mainly coming from additives, caffeine, preservatives, and alcohol. Supposedly these toxins stay in the body, wreaking all kinds of havoc, from weight gain to belly bloat to fatigue. The truth is that this entire premise is faulty.

Talk to any GI specialist and he/she will tell you the same thing: our bodies don't get "backed up with toxins" that come from the foods we eat. The body is perfectly capable of cleansing itself using its own special device: your liver. Ever heard the phrase, "You live-r you die"? You need your liver - can't live without it! It is your body's natural way of filtering out the "bad stuff" and keeping the good.

So why do people keep buying detox and cleansing products, claiming to see results? Many of these products are filled with intestinal irritants, designed to upset the lining of your gastro-intestinal (GI) system so that you go to the bathroom (and therefore think the products is effective). The products claim that this is your body ridding itself of "toxins and years of build-up", when all you have done is irritate your intestines.

Unfortunately, the consequences can go beyond mere irritation of your GI system. Many detox products or detox diets are downright dangerous. Some products require extreme fasting for days or weeks at a time, in which participants only drink liquids or eat only one or two foods. Taking in so few calories leads to severe muscle wasting (not fat loss). Still other detox products contain laxatives or colonics; these can be dangerously dehydrating and cause electrolyte imbalances in the body. Use the products enough and you will start decreasing how effectively your intestines absorb the vitamins and minerals in the food you eat. Some people become dependent on these "colon cleanses" to go to the bathroom because they have overused them and upset the natural regularity of their bodies.

Looking for a healthy way to "cleanse" your body after the holidays? Try this:

1. Drink plenty of water

2. Eat whole foods rich in fiber, such as fruits, vegetables, and whole grain.

3. Fuel your muscles with low-fat dairy products and other lean sources of protein.

4. Eat consistently throughout the day: every 3-4 hours is ideal.

5. With the okay from your doctor, be physically active every day.

6. Avoid laxatives and detox supplements.

So whether it's a pill, liquid, diet, or foot pad (yes, those are out there too), stay far away.

Be Extraordinary,

RDKate

Why Detox & Cleansing Hurts

Search for "detox products" online and you'll get over 35,000 hits. Detox diet books number in the hundreds. Surprising? Unfortunately, no. Ridiculous? Absolutely. It's continually shocking to me the amount that some people will pay for products that have absolutely no scientific evidence that they do...anything. The theory behind detoxing is that our body becomes overloaded with "toxins" from the food we eat, mainly coming from additives, caffeine, preservatives, and alcohol. Supposedly these toxins stay in the body, wreaking all kinds of havoc, from weight gain to belly bloat to fatigue. The truth is that this entire premise is faulty.

Talk to any GI specialist and he/she will tell you the same thing: our bodies don't get "backed up with toxins" that come from the foods we eat. The body is perfectly capable of cleansing itself using its own special device: your liver. Ever heard the phrase, "You live-r you die"? You need your liver - can't live without it! It is your body's natural way of filtering out the "bad stuff" and keeping the good.

So why do people keep buying detox and cleansing products, claiming to see results? Many of these products are filled with intestinal irritants, designed to upset the lining of your gastro-intestinal (GI) system so that you go to the bathroom (and therefore think the products is effective). The products claim that this is your body ridding itself of "toxins and years of build-up", when all you have done is irritate your intestines.

 

 

Unfortunately, the consequences can go beyond mere irritation of your GI system. Many detox products or detox diets are downright dangerous. Some products require extreme fasting for days or weeks at a time, in which participants only drink liquids or eat only one or two foods. Taking in so few calories leads to severe muscle wasting (not fat loss). Still other detox products contain laxatives or colonics; these can be dangerously dehydrating and cause electrolyte imbalances in the body. Use the products enough and you will start decreasing how effectively your intestines absorb the vitamins and minerals in the food you eat. Some people become dependent on these "colon cleanses" to go to the bathroom because they have overused them and upset the natural regularity of their bodies.

Looking for a healthy way to "cleanse" your body? Try this:

1. Drink plenty of water

2. Eat whole foods rich in fiber, such as fruits, vegetables, and whole grain.

3. Fuel your muscles with low-fat dairy products and other lean sources of protein.

4. Eat consistently throughout the day: every 3-4 hours is ideal.

5. With the okay from your doctor, be physically active every day.

6. Avoid laxatives and detox supplements.

 

 

So whether it's a pill, liquid, diet, or foot pad (yes, those are out there too), stay far away.

 

Be Extraordinary,

 

 

RDKate