How to Detox the Right Way

Lately, both on social media and in print media, we are being bombarded with a serious amount of misinformation — from crash diets and so-called detox plans with extremely low calories that promise 10 kg (22 lbs) of weight loss in a month, to diet programs based on a single food group. While these programs may seem to work for some people, at least in the short term, some individuals' bodies can react negatively right away, and those who see quick results may develop long-term health problems. In this article, I want to explain the importance of adopting a lifestyle that supports ongoing detoxification — as opposed to a strict diet or a short-term detox. This approach is far more effective and sustainable in the long run.

"Diet" technically means restricting yourself to small amounts or specific foods in order to lose weight. "Detox," on the other hand, is defined as a short-term program designed to eliminate toxins that have accumulated in the body for various reasons, with the goal of boosting energy levels.

If you experience fatigue and weakness especially during seasonal transitions, if your allergies are at their peak, or if you have increased your consumption of sugary, fatty foods, alcohol, or cigarettes, you can benefit from short-term detox programs to cleanse your body. However, if you experience all of these issues not just during seasonal changes but year-round, or if your lifestyle is generally built on poor nutrition, instead of keeping your detox short-term, you can incorporate it into at least one meal every single day.

If you have no particular health issues and simply want to keep your body young and improve your quality of life, you may prefer detox programs applied two or three times a year.

The first condition for your body to benefit from detox programs is a healthy gut microbiome — and therefore a healthy body. The indispensable element of any detox, and the most important player in gut health, is PROBIOTICS. The gut flora is made up of beneficial (probiotic) and disease-causing (pathogenic) microbes. When our probiotic levels are high, toxic substances and undigested food in the intestine do not pass into the bloodstream and remain in the gut. What is needed to keep harmful substances from leaking into the blood is a flora rich in probiotics. Including probiotic-containing foods and drinks such as yogurt, kefir, and kombucha in your general diet and/or taking regular probiotic supplements is of great importance both before and during a detox.

I can say that better results are achieved during a detox when organically grown foods are used. This is because organic fruits and vegetables contain 29% more magnesium, 27% more Vitamin C, 21% more iron, and 14% more phosphorus compared to conventionally grown produce. Studies show that synthetic fertilizers used in conventional farming cause crops to absorb excess nitrates, which is why non-organic fruits and vegetables tend to have slightly lower levels of Vitamin C and other beneficial nutrients.

- Detox supports the cleansing of the body by targeting the elimination of harmful substances and promoting bodily renewal. This way, you rid yourself of the negative effects that poor nutrition or environmental factors have accumulated in your body, and you boost your energy levels. Since organic foods contain on average 30% more antioxidants, using them in your program helps you achieve more effective results. However, because organic products are locally produced and available only in season, your detox programs should also be limited to foods that grow in that particular season.

- Because a detox program generally contains fewer calories than your regular diet, you may experience weight loss after completing one. However, these programs should absolutely not be used as a weight-loss method, and you should not exceed the recommended duration. Short-term detox programs aim to cleanse your body of toxins that slow down your metabolism, which will help you shed bloating caused by poor nutrition and primarily lose water weight — but in the long run, your now faster-running metabolism will also allow you to easily shed excess fat through balanced and healthy eating. However, as I mentioned at the beginning of this article, if your life is generally marked by poor nutrition, alcohol, stress, fatigue, and weakness, toxins will constantly try to take over your body, so you should consistently add detoxifying foods high in vitamins and minerals to at least one meal every day.

- For your detox programs to be effective, you absolutely must pay attention to your diet after the detox. In order to maintain the energy boost you gained through the detox program, you need to adopt a regular and healthy eating style and limit your alcohol and cigarette consumption as much as possible. Of course, it is also important to continue incorporating organic foods into your life as much as possible.

Fruits that should especially be chosen organic due to their high pesticide content:

Apples
Pears
Grapes
Quince
Persimmons
Red plums

Vegetables that should especially be chosen organic because they are exposed to high levels of chemicals and organic varieties contain more nutrients:

Corn
Celery
Bell peppers
Potatoes

- Detox programs come in 4 different types: a total fast consisting of only water, tea, and vegetable-fruit juices; an alkaline fast aimed at avoiding acidic foods; a one-directional program that supports eating only raw foods; and a program where no solid food is consumed one day per week. Many detox programs you can find today are prepared by drawing on these 4 types.

- Since detox programs contain restricted calories, individuals should absolutely not follow a detox program on their own and must consult their dietitian or doctor. The best detox you can do on your own is a healthy and balanced nutrition program you sustain for life.

- Detox programs include liquid diets, solid diets, or diets that combine both. These diets generally include leafy green vegetables and fruits and vegetables with low sugar content. The reason for this is to prevent sudden spikes and drops in blood sugar that these vegetables and fruits could otherwise cause.

- Individuals between the ages of 20 and 60 who have no existing health conditions may follow detox programs. Pregnant women, breastfeeding women, children, adolescents in growth and development stages, the elderly, individuals with chronic conditions, and those who have previously experienced serious health problems should absolutely not follow a detox program and must consult their dietitian or doctor.

Spec. Dietitian Merve TIĞLI ÇINAR
www.mervetigli.com