What are the advantages of a detox diet compared to other weight loss diets?

eatn abstain from detox not necessarily clearly good or bad. If you understand this diet correctly, you can still take advantage of the advantages to contribute to your weight loss plan.

If you’re considering a detox diet, you’ll find quite a few programs to choose from: 3-day, 7-day and with regimens lasting 2 weeks or more. The strictest plans exclude all solid foods, while the more flexible plans encourage you to eat full meals, including several food groups. There are very few detox diets that will allow you to meet USDA (United States Department of Agriculture) guidelines.

Before choosing the right program, define your goals and expectations. For example, a 3-day detox diet has little long-term benefit. Then, compare the program you choose with healthy eating guidelines from nutritionists and other programs to make sure it’s the best choice.

However, it’s hard to do that because there are so many variations of detox diets. If you search online, you will find a variety of programs, such as juice detox, tea detox, dietary supplements, products such as douches or laxatives, etc. You will see diets advertised that promise to help you lose weight, reduce bloating, and remove toxins from your body.

This article will help you compare USDA guidelines with the most popular detox diets.

Food groups for detox diets

In a detox diet, you usually only use foods from the vegetable group

Current USDA nutrition guidelines recommend a diet that includes vegetables, fruits, whole grains, fat-free or low-fat dairy, protein foods, and oils. Eating foods from different groups provides your body with balanced nutrition for optimal health.

Foods from different groups will build meals with a variety of tastes and textures. Full meals help you feel full and satisfied. That way, you won’t overeat or snack on less nutritious food.

However, in a detox diet, you usually only use foods from the vegetable group. By not eating well-rounded meals, you lack balance. Furthermore, you absorb nutrients through a straw. This can lead to a feeling of inadequacy.

It’s also important to note that a detox diet, especially if it goes on for too long, can be dangerous, especially for people with underlying medical conditions. Key nutrients (such as fat and protein) are also needed for the body to function properly, but are eliminated on this diet.

You run the risk of protein and fat deficiency when on a detox diet because most juices and smoothies are made from fruits and vegetables.

USDA guidelines provide recommendations for both macronutrients (proteins, carbohydrates, fats) and micronutrients (vitamins, minerals). If you follow a detox diet, you may not be able to achieve all of the above. Guidelines recommend limiting saturated and trans fats, added sugars, and sodium.

Specifically, we should consume less than 10% of our calories from saturated fat, less than 10% of our daily calories from added sugars, and no more than 2,300mg of sodium per day. On a detox diet, you probably won’t have problems with saturated fat or sodium, but bottled juice products can be high in sugar.

• Remember that sugar comes in many different forms and that “natural” sugar is not necessarily healthy. Honey, brown sugar, agave nectar or organic cane sugar are also all sugars, so use in moderation.
• The protein: You are at risk for protein deficiency because most juices and smoothies are made from fruits and vegetables. Some vegetables provide protein but perhaps not enough to meet daily needs. The USDA recommends that women consume about 46g and men 56g of protein per day.
• Carbohydrates: On this diet, most of the calories are in the form of carbohydrates, but depending on your diet, you may not be able to meet your daily intake.
• Fat: You need healthy fats including nuts, seeds, and vegetable oils as recommended by the USDA. Soft drinks and smoothies lack these substances.
• Fiber: Detox diets are usually grain-free. Fruits and vegetables provide fiber in its pure form (or smoothie) rather than in juice form. This will make it very difficult for you to reach the recommended fiber intake (between 25 – 33g per day).
• Calories: This mode hardly meets your daily energy needs. There are programs that provide only 500 – 600 calories per day. Such programs require medical supervision. A calorie deficit for 3 days can cause side effects including fatigue and headaches, which can be more severe if prolonged.

>>> See more: Can detox diets help you lose weight effectively?

Weight loss diets similar to detox diets

Here are two examples of detox diets that you might consider.

OLDBody Reset diet: The program lasts 15 days and is divided into three phases of 5 days each. In phase one, you only eat liquids. In the next two phases, you gradually reduce liquid meals and replace them with healthier meals with solid foods.

Smoothies are a staple in the early stages of the Body Reset diet

• EASYnutrition: This regimen is better than many restrictive detox diets on the market. The first stage is the most demanding and difficult. During this time, you’ll likely consume fewer calories (about 1,200) than the USDA recommends. However, nutrient intake will likely align with recommendations because smoothies are made with healthy ingredients, including fruits, vegetables, and dairy.
  During the next two phases, calories will likely increase as you eat solid foods. Nutrient intake may still be in line with recommendations.
• Health benefits: The health benefits you get from this plan may depend on your starting point and expectations. Healthy plant-based foods help promote disease prevention, heart health and maintaining a healthy weight.
• Weight loss: You are likely to lose weight in this regimen. Calorie counts in the early stages are similar to many popular weight loss plans. Whether or not you continue to lose weight depends on how well you stick to the principle of gradually reintroducing meals into your eating plan.
• Advantages: Because this program allows for slow and steady progression, the potential for sustained weight loss is better than most other detox diets.

The Master Clean Diet: This is not a specific diet, but there are several variations. It is also sometimes referred to as the “lemonade diet”. This regimen requires drinking salt water in the morning, then drinking 6-12 glasses of lemon water per day. At the end of the day, you consume a laxative tea.

You will drink 6-12 glasses of lemonade per day on the Master Clean diet

• Nutrition: You will only consume about 600 calories per day on this diet. This amount is much lower than the guideline recommends. Master Clean can lead to symptoms including fatigue, headaches, irritability, and extreme cravings. Maintaining this diet long-term can lead to more serious consequences.
• Health benefits: Many fans of this diet claim that it can boost energy, improve mood, and even reduce symptoms of certain chronic diseases. However, these claims are not supported by scientific evidence.
• Weight loss: Anyone who maintains this diet will definitely lose weight. But such a restrictive diet is counterproductive, because when you get back to eating normally, the weight will start to come back.
• Advantages: The cost of this diet is very low, and the time to prepare the drink is also very fast.

Epilogue

Detox is one of the fastest weight loss methods chosen by many people

Detox diets appeal to many people because they are short-term, simple, and promise significant results. Who doesn’t want to lose weight, have healthier skin, and have more energy in just 3 days? The problem is that these programs are unlikely to have a lasting effect.

If you’re considering a diet to transition to a more nutritious diet in the long term, consider incorporating healthy nutrition principles and taking them one step at a time, such as eliminating alcohol and alcoholic beverages. sugar for a week. Or you can choose to reduce the amount of salty, starchy foods and increase the amount of vegetables.

You can refer to a detox day and the secret to purifying the body in 24 hours to support the weight loss process.

If you’re following a weight-training program, whether light or heavy, be sure to let your personal trainer know if you’re on a detox diet, as you may not have the energy to exercise. The 4.0 personal trainers from increaseheightblog.com will assist you in setting up a detox diet to match your exercise program, helping you restore energy without exhausting yourself.

Reference source

Detox Diet vs. Other Diets: Which Is Best? https://www.verywellfit.com/how-does-a-detox-diet-compare-to-other-diets-4768773 Accessed: 1/9/2020