Fad Diet Series #3 – Detox for Men – Myths or Marketing?

In our series on healthy living and diets for men 50 and over, we wanted to look at another marketing maneuver: Detoxification, or detox for short. The process of combining fasting with flooding your body with juices, supplements, raw vegetables or just water. There isn’t a shortage of material on the subject, the U.S. diet industry alone is estimated at $72 billion dollars, and detox has its fair share of that profit pie. But is it worth your time, money, and effort? We can help wade through the mystery with our third piece in the Fad Diet Series – Detox for men – Myths or Marketing?

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Detoxification or Detox-fiction?

The buzz word “detox” has been shared across every blog, web publication, magazine, and infomercial in the health and wellness industry for years. Supplement peddlers use this ill-defined term to move their products, promising everything from weight loss, improved energy, and reduced inflammation, to disease remission and longer lifespan. So, what is a detox diet, and is there any evidence to support its long list of promises?

Definitions Matter: What Is Detoxification?

Within the bounds of science, detoxification refers to the natural, physiological processes that convert toxic bi-products from human metabolism into molecules and safely excreted from the body. External, environmental toxins can also enter the body via eating, drinking, breathing, or absorption through the skin (1). Toxins that result from metabolism include lactic acid, urea, and waste products from microbes in the gut. External toxins include pesticides, mercury, lead, air pollution, and chemicals from tobacco products and drugs or alcohol.

Beyond the bounds of science, we have innumerable versions of what we commonly refer to as a “detox diet.” These diets often begin with an initial phase of fasting, followed by a phase that involves severely restrictive “cleansing” routines, where the individual eats and/or drinks only a select few foods or ingredients (usually in liquid and supplement form) under the assumption that the ritual is physiologically necessary to eliminate toxins from the body (2).

Are Detox Diets Necessary?

The most important thing to remember when talking about detoxification is that the human body is already fully equipped with a comprehensive and interconnected detoxification process that involves several organ systems:

The skin:

The largest organ in the body provides a barrier against substances like bacteria, viruses, heavy metals, and chemical toxins.

The lungs:

The inside of the nose traps dirt and other particles that are inhaled, while we excrete smaller particles that make it to the lungs via respiratory mucus.

The immune system:

Located primarily in the GI tract, this complex network of cells and molecules recognize foreign substances and eliminate them from the body. We also find components of the immune system in blood plasma and lymph tissue.

The liver:

This organ is our primary filtering system. It metabolizes nutrients like copper and zinc, and neutralizes harmful substances like alcohol, lead, cadmium, and mercury for excretion by the kidneys.

The kidneys:

These small organs play an important role in filtering out wastes such as urea, which is a toxic metabolite leftover from protein digestion (2).

Is There Any Evidence These Diets Work?

There is little to no evidence that detox diets remove toxins from the human body. Most of these diets don’t even specify which toxins are allegedly removed, or how, which makes their claims either not scientific to begin with, or impossible to test (3). In addition, the side effects such as excessive fluid loss, whole food group elimination, and fasting can impair the function of the organ systems responsible for natural detoxification. Not to mention detox diets can be expensive and difficult to follow, regardless of detox for men or women.

If you’re worried about harmful substances, the best thing you can do is focus on supporting your body’s natural detoxification systems. Concentrate on a healthful diet that focuses on whole fruits and vegetables, lean protein, healthy fats, and adequate fluid intake. And be sure to incorporate adequate sleep and regular exercise into your daily routine.

(We’ve also provided other blogs on Fad Diets Series you can check out: Keto and Paleo and Intermittent Fasting & Carb Cycling)

Final Thoughts

Detox may be a miracle cure for some, but due care should be given as to the possible side effects that may occur. Your body needs balance in your diet and disrupting that natural order could have unintended consequences. If you decide to undergo a detox program, (and as with any drastic change to your diet) consult with your doctor about the implications.

We hope that you’ve found some useful information with our Detox for men – Myths or Marketing? As always, if you don’t see something here you want us to cover, feel free to reach out to us directly through our Contact page or leave a comment below. Stay healthy and happy! ~ Glen.

About Our Partner

Michelle has been a Registered Dietitian with the Academy of Nutrition and Dietetics since 2008. She has an array of experience in the field including clinical dietetics, long-term care, diabetes education, food service management, community nutrition, one-one-counseling, and meal planning.

Michelle loves her work and the learning, but most importantly she loves the relationships that she forms with her clients. Being able to help people is one of the most rewarding experiences of her life.

References:

1. https://www.eatright.org/health/weight-loss/fad-diets/whats-the-deal-with-detox-diets

2. https://www.health.harvard.edu/staying-healthy/the-dubious-practice-of-detox

3. https://www.healthline.com/nutrition/detox-diets-101#toxins