Detox in a Healthier Way
You can detox in a healthy way, says Christine Gerbstadt, MD, RD, author of Doctor’s Detox Diet. "Extremes like colonics, starvation, and prolonged juice cleanses are not recommended. But if you view detox diets as a way of 'clean eating,' then it means eating natural, less-processed foods that are closer to the earth without artificial ingredients," she says.
Gerbstadt’s two-week plan encourages lots of water, whole fruits, vegetables, fiber, lean protein, low-fat dairy, and whole grains. It allows 1,500 to 1,600 calories per day to help shed up to 3 pounds a week. "The plan is not restrictive, satisfies hunger, can be followed long-term, and focuses on getting more fluids and fiber and [limiting] alcohol," Gerbstadt says.
Her list of the top natural detox foods includes: green leafy vegetables, lemons, watercress, green tea, broccoli sprouts, sesame seeds, cabbage, psyllium (powdered fiber), and fruits. "Beyond weight loss, minimally processed foods are healthy and nutrient-rich and contain fewer chemicals," Gerbstadt says. "The fiber and fluids speed up transit time to relieve gastrointestinal issues like constipation."
So instead of a detox fast, opt for a healthy diet plan that you can stick with long-term. Healthy diets provide at least 1,200 to 1,500 calories per day and include a variety of fruits, vegetables, whole grains, low-fat dairy, lean protein, beans, healthy fats, and plenty of fluids -- along with regular physical activity.
Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. The opinions and conclusions expressed here are her own.
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