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Q: What are your views on juice detoxes?
A: It’s a somewhat romantic notion that if you drink only lots of fresh juice that your cells will start to regenerate, weight will drop off, and your body will expel lurking toxins. But is that really what happens? Based on the lack of scientific evidence to support such a diet and what I know of the human body, I find it hard to believe. The body is an amazing machine; it is already designed to excrete toxins and does a phenomenal job by eliminating or neutralizing them through the liver, kidneys, colon, lymph system, and skin. Now if you are eating potato chips, pizza, and fast food everyday, then probably you are going to see some benefits from a juice fast. However, I feel that juice detoxes are little better than many of the other fad diets out there and that like those other fad diets, they actually are more likely to lead to weight cycling and an unhealthy relationship with food, rather than sustainable weight loss.
Q: How do you feel about claims they are a) detoxifying b) weight-loss aids c) boost your metabolism
A:
a. I think that the consumption of fresh fruits and vegetables is in itself detoxifying and that the fiber of whole plant foods plays an incredibly important role in that. As fiber moves through the digestive tract, it binds toxins and excess cholesterol excreted by the liver, and removes them from the system. Unfortunately, when you juice a plant, you eliminate the fiber. So no, I don’t believe that juice fasts are better at promoting detoxification than a healthful diet.
b. As far as weight loss goes, this is not exactly rocket science. It’s hard to drink all of one’s energy needs in the form of juice. One cup of orange juice contains about 120 calories, so you would need to drink 16 cups per day to reach 2000 calories, which is the average person’s daily energy expenditure. Therefore, it comes as no surprise that many will lose weight on a juice fast. Whether that weight will stay off is another question. If a person returns to their normal eating habits afterwards, then the answer is no. And if a person binges on high carbohydrate foods after coming off the fast, which often happens, they may end up putting on more weight than they started with.
c. I absolutely believe that certain foods and beverages (like cayenne pepper and green tea) help to rev the metabolism; however, juice fasting does just the opposite. Many juice fasts restrict energy intake to less than 1,000 calories per day. When this happens, our body goes into starvation mode and our metabolism actually drops because the body thinks it needs to spare whatever energy it can in order to survive.
Q: What are the potential benefits of consuming only juices and water for a small number of days?
A: The main benefit would be that you are eliminating foods that are high in saturated fats and refined carbohydrates, while taking in lots of plant phytochemicals and antioxidants.
Q: What are the drawbacks or concerns?
A: The major concerns are largely fluctuating blood glucose levels, low energy, potential electrolyte imbalance, atrophy of the intestinal villi, muscle loss, and a foggy mental state. Anyone considering a juice fast should make sure to talk to his or her doctor about it first.
Q: Who do they suit – if anyone?
A: I don’t recommend juice fasts for anyone as I think they are at best unnecessary, and at worst, potentially dangerous.
Q: What would you suggest is a healthy way to detox?
A: The best way to detox is by nourishing your body with lots of fresh fruits and vegetables, whole grains, and some lean protein. By maintaining a healthy diet, you support your body’s natural detoxification pathways.
Q: Is a detox even necessary for most people?
A: Most scientists agree that fasting and cleansing are not necessary.