With summer approaching, many turn to expensive detox programs to help cleanse the system. Dietitian Joanna McMillan-Price joins TODAY to discuss whether detox diets actually work.
"Really there is no such thing as a detox," warns McMillan. "Your liver works continually at detoxing your body and getting rid of the toxic stuff, so following detox fads like taking lemon and herbs or fasting really doesn't do much."
"People do often report that they feel better after a detox program, but this is more likely to be because they have cut out alcohol, fast food, are eating more fruit and vegetables and drinking more water," she explains. "It's not usually due to anything particular about the detox diet or kit."
It is commonly agreed by nutritionists that losing weight in a very short time is not a good idea and won't help with long-term weight loss. "In fact, drastic weight loss may even hinder your chances," she says.
"If you fast, you are teaching your body that it needs to store energy coming in as you never know when the next fast will be."
"Much of this dramatic weight loss is water, as you use up the body's carbohydrate stores and this is stored with a lot of water," says McMillan. "When you burn up the carbohydrates you release the water and thus, result in a weight loss of up to a few kilos."
People often binge after a detox, according to McMillan. "They can't wait to have a drink/chocolate/coffee and so undo any potential good that was achieved."
"Instead of following a fad short-term diet, take a good look at your eating behaviours, exercise and lifestyle and see what changes you could reasonably make," suggests McMillan.
"Small changes are best as these are more likely to be kept up in the long run.".
"Cut down on the alcohol, watch how many little treats you are having, watch out for warming hot drinks like chocolate and flavoured coffees through the winter that may have allowed your kilojoule intake to creep up."
"Increase your exercise and activity levels," she says. "Perhaps walking to work has taken a nose dive with all the rain and winter weather, so re-introducing or even starting with these changes will make a difference over the coming weeks before summer is with us."
"In preparation for summer start thinking about your eating behaviours," suggests McMillan. "Eat at the table, don't eat on the run, cook more of your own meals and eat slowly. These can make a dramatic difference to how much you eat and the quality of the food you consume.
"Increase your exercise and activity," she says. "Go and have a pedicure or a facial. If you feel good about yourself, you look after yourself better and eat better too. "
Tips to spring into action
- Cut down on alcohol and stop smoking
- Aim to exceed five vegetables per day
- Re-evaluate exercise
- Buy a pedometer and make sure to take 10,000 daily steps
- Eat fish or seafood twice week
