Detox Diets: What You Need to Know

The holidays are rife with detox meal plans, marketing, and misleading information. Although appealing, detox diets can be dangerous when not properly executed. As we try to reset our minds and bodies for the new year, there is a high possibility that we might run into some misinformation during the season. At The Plug, we believe that the path to long-term health involves an everyday commitment to making better choices – some of which involve changing our routine ever-so-slightly to maximize those health benefits. Before we get into the details, we wanted to spotlight some common misconceptions about detox diets and how to recognize when something may seem too good to be true.

 

 

How Do They Work? 

 

Detox diets are short-term dietary interventions that attempt to reduce the ingestion of certain toxic substances. In their essence, detox diets are designed to work as temporary solutions for health and are not scientifically verified to maintain or improve health. 

 

The fad diet had its start in the 1940s and was originally titled, “The Master Cleanse.” The Master Cleanse consists of a lemonade-like beverage containing lemon juice, cayenne pepper, and maple syrup; for at least four days, a person had nothing but the “elixir,” usually about six cups a day (1). Celebrities like Beyonce and Ashton Kutcher have talked about the cleanse’s weight loss effects, which are not surprising, since the body receives almost no calories throughout the detox. In addition to losing weight at an unhealthy rate, the cleanse also causes muscle, bone, and water loss. All of these reasons are why health experts and nutritionists don’t recommend The Master Cleanse; after all, the cleanse may help you lose weight, but it won’t provide any lasting results.

 

Common Practices & Side Effects

 

The Master Cleanse is one example of a liquid-only detox. The following methods exclude solid foods from the diet and are very low in calories and nutrients.  

 

Juicing

 

Juicing is another common practice that has gained popularity within the last decade. Juice cleanses involve drinking only whole fruit juice or nut milks for an allotted time. While drinking juice can boost levels of vitamin C, vitamin E, beta carotene, and other antioxidants, juices can lead to malnutrition since they are low in protein and fiber.

 

Dietary fiber is a carbohydrate derived from plants that cannot be completely broken down by our digestive enzymes. There are two types of dietary fiber: soluble and insoluble, which can both be found in fruits, vegetables, and whole grains.

 

- Soluble fiber turns to gel in the intestines, slows digestion, and can even help to lower the risk of heart disease (2).

 

- Insoluble fiber is not completely digestible and, as a result, helps add to the bulk of our stool, which makes passing food through the digestive system easier on the body (2).

 

If you practice juicing, you may be losing out on fiber and its digestive health benefits. 

 

Intermittent Fasting

 

Fasting is the practice of going without food or drink for an extended period of time, usually for a few hours a day. This practice is common in many religious traditions including Buddhism, Hinduism, Islam, Judaism, and Christianity. 

 

Weight loss is a common side effect of intermittent fasting, and there have even been some studies pointing to its ability to improve blood pressure, cholesterol, glucose levels, insulin sensitivity, and other health related conditions (3).  

 

Healthy individuals usually do well with intermittent fasting; however, it is not a long-term solution to improve health. While fasting, it is common to feel uncomfortable when hungry. It is also common to feel sluggish and tired without carbohydrates to fuel our brains. We recommend speaking with your primary care physician before undertaking fasting. 

 

Detox Supplements

 

We’ve all seen ads for weight loss and detox supplements, but do they actually work? Depending on the quality of the supplement, they can either help or harm the liver. 

 

Some over-the-counter liver detox supplements contain high levels of caffeine and laxatives that can exacerbate current health conditions. Laxatives loosen stool and increase bowel movements, which can give someone the appearance of losing weight when, in reality, they are losing a lot of water and becoming dehydrated. Similarly, caffeine can also act as a natural laxative, or diuretic, that similarly flushes out the system while disrupting the absorption of vital vitamins and nutrients. 

 

At The Plug, we never formulate our products with caffeine or laxatives to induce false weight loss results. The Plug Pills are reinforced with essential B vitamins to support cellular energy production to relieve the body of fatigue while promoting healthy energy levels.

 

Consistency is Key

 

 

The good thing is that there are healthier ways to strengthen your immune system, body, and mind!

 

Consistency is the only method by which we ensure long-term health. This philosophy is what drives our company to create the products that we have today. We designed our brand to reflect how consistent healthy habits can strengthen liver health and build better immunity inside and out. 

 

Here are a few recommended ways to boost your energy and mental health throughout this holiday season and into the new year:

 

Exercise & Stay Hydrated

 

 

It’s recommended to moderately exercise at least 150 minutes per week to maintain your weight (4). If you wish to lose weight, you’ll have to incorporate a high amount of physical exercise into your routine weekly while also lowering the amount of calories you consume (4). Exercise can vary from going for nature walks to jumping rope in intervals to dancing – it’s not always about doing push-ups or lifting weights! So when you hit the gym, be sure to take us along – our drink contains power-packed plants and vital electrolytes to help restore hydration to the body. 

 

Drinking adequate amounts of water helps the body regulate its temperature, improve mood, and energy levels, so it is recommended to have a general four to six cups a day for healthy individuals (5). Consult your doctor if underlying conditions exist since this fluctuates the amount of water needed.

 

Eat the Good Stuff

 

Did you know that you don’t need to go on a weight-loss diet to look and feel great? Eating primarily plant-based is a fantastic way to still enjoy all the yummy and popular foods like tacos, burgers, and sushi! 

 

Eating plant-based foods can continuously provide the body with essential vitamins, nutrients, and disease-fighting antioxidants. Studies have revealed that eating plant-based foods can also help lower your risk of getting metabolic diseases and cancer (6). So load up on your fruits and veggies, choose the good fats over the bad ones, and cut back on your meat consumption, particularly red meat. 

 

Research shows that excessively eating red meat can raise the risk of type 2 diabetes, coronary heart disease, stroke, and certain cancers (7). If you just can’t resist red meat, consume smaller portions once or twice a week and try buying unprocessed, lean cuts of meat (think sirloin) since processed meats are high in sodium (7). Remember that it takes time to adjust to a new diet though; new habits can take a while to form!

 

Don’t Forget About Mental Health

 

It’s no secret that people with a more positive outlook on life have about 11-15% longer lifespans (8). Having someone in your life that you can entrust with your health journey is a fantastic step toward better mental and physical health (8). Some other ways we can boost mental health include keeping good relationships with loved ones, making leisure a priority, and practicing mindfulness. 

 

Cleanse with The Plug

 

There is no perfect diet or detox that will help maintain your well-being other than a consistent and balanced lifestyle. The Plug is the perfect next step to elevating your routine while bringing out the best in all of us. For best results, we recommend adhering to a plant-based diet, sticking to a regular exercise routine, looking after your mental health, and adding our Pills and Drink as your liver’s sidekick to top off already good habits. We’re here to support you every step of the way into this holiday season and beyond!

 

 

For Further Reading

 

For more advice on improving your mental health, we recommend:

 

31 Tips to Boost Your Mental Health [Internet]. Mental Health America. Available from: https://www.mhanational.org/31-tips-boost-your-mental-health  

 

Bibliography

 

1. The Rise (and Fall) of the Master Cleanse Diet [Internet]. Cornell University. 2012 Nov 5. Available from: https://blogs.cornell.edu/info2040/2012/11/05/the-rise-and-fall-of-the-master-cleanse-diet/

 

2. What’s the Difference Between Soluble and Insoluble Fiber? [Internet]. Cleveland Clinic. 2021 Feb 1. Available from: https://health.clevelandclinic.org/whats-the-difference-between-soluble-and-insoluble-fiber

 

3. Intermittent Fasting: What is it, and how does it work? [Internet]. Johns Hopkins Medicine. Available from: https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work

 

4. Benefits of Physical Activity [Internet]. U.S. Centers for Disease Control and Prevention. 2024 Apr 24. Available from: https://www.cdc.gov/physical-activity-basics/benefits/index.html

 

5. How much water should you drink? [Internet]. Harvard Health Publishing. Updated 2023 May 22. Available from: https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink

 

6. McManus KD. What is a plant-based diet and why should you try it? [Internet]. Harvard Health Publishing. Updated 2024 Mar 28. Available from: https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760

 

7. Is Red Meat Bad for You? [Internet]. Scripps Health. 2020 Dec 2. Available from: https://www.scripps.org/news_items/4258-is-red-meat-bad-for-you#:~:text=for%20your%20health-,Eating%20too%20much%20red%20meat%20could%20be%20bad%20for%20your,certain%20cancers%2C%20especially%20colorectal%20cancer.  

 

8. Many mental illnesses reduce life expectancy more than heavy smoking [Internet]. University of Oxford. 2014 May 23. Available from: https://www.ox.ac.uk/news/2014-05-23-many-mental-illnesses-reduce-life-expectancy-more-heavy-smoking