Why Detox Diets Are A Scam // And What To Try Instead

Detox diets have been around for decades. Whether in the form of herbal teas, green juices or supplements, they all claim the same thing: to eliminate toxins from the body, support weight loss, and promote health and well-being.

It sounds great on paper, but can clinical evidence support this tall promise?

// What’s a detox diet exactly?

A detox diet claims to cleanse your system by eliminating 'harmful' toxins from your body – sometimes targeting a specific organ like the liver or colon – with the alleged benefit of losing weight and helping you feel your best.

These diets often involve fasting, consuming only juices or specific foods, taking supplements, or even undergoing colon cleansing.

Marketing around detox is everywhere these days – from organic detox teas to juice cleanse plans that get delivered right to your doorstep.But rather than jump at the trend, it’s smarter to look at the science and understand your body's actual needs.

And as you may have guessed from the headline, these diets can do more harm than good.

“The concept of detoxifying through extreme diets or juice cleanses is largely a myth,’ said Dr. Karima Arroud, Functional Medicine practitioner at Wellth.

“They may offer a psychological sense of ‘reset’, but physiologically, they often lack the protein, nutrients, and fibre needed to support actual detox pathways at the cellular level. In fact, many juice cleanses are high in sugar and low in the essential compounds needed for proper liver detoxification.”

Harvard Health has studied the nature of detox practices, concluding that many of these programmes are self-administered and lack medical evidence.

Historically, detoxification was a legitimate medical procedure used to rid the body of dangerous toxins – but modern detox diets often rely on unproven methods.

// The Downside of Detox

Let’s state the obvious: living an active, healthy live running only on juices and detox teas is just not sustainable.

Sure, you might feel great at first and lose a few kilos along the way, but the energy slumps and binges will be quick to follow.

"Any weight loss experienced during a detox or cleanse is typically short-term and mostly due to water loss or caloric restriction. These methods do not lead to sustainable fat loss or metabolic health,” Dr. Arroud explained.

Wellness expert Krish Ashok also warns against detox products. “Here's a social media tip – run away from the word detox,“ he states.

He explains that detox diets often fail to identify the specific toxins they claim to remove and that the body already has natural detoxification systems working continuously.

Detox diets tend to encourage an ‘all or nothing’ mindset, which can make people more vulnerable to developing disordered eating behaviours such as binge eating or chronic restriction.

At first it may seem like a harmless way to eliminate toxins, but extreme diets can gradually lead to unhealthy eating patterns, a negative relationship with food and, in some cases, even contribute to full-blown eating disorders.

Not worth it, if you ask us.

// So, how do we eliminate toxins?

Good news—while you’ve been reading this article, your body has already been hard at work detoxifying itself, no effort required and no need for nasty pond-water-flavoured smoothies.

Your body’s detox process happens in two main phases, both driven by complex enzymatic reactions that convert toxins into water-soluble compounds for easy elimination.

The liver is the star of the process, but the gut, kidneys, lungs, skin, and lymphatic system all play essential roles. As Dr. Arroud explains, we eliminate toxins through bowel movements, urine, sweat, and even exhalations.

While your body naturally knows how to detox, it relies on you to maintain the right lifestyle to keep things running smoothly. This means prioritising adequate hydration, quality protein, fibre, antioxidants, and essential micronutrients – not deprivation.

// Ditch the Quick Fix, Do This Instead

Now that we’ve set the record straight on detox diets, let’s focus on what truly makes a difference. Here are some top tips to keep you feeling great from the inside out without leaving you hungry and exhausted.

Think of this as your go-to guide for a healthier lifestyle.

• Prioritise nutrient-dense whole foods, especially cruciferous veg, leafy greens, berries, and herbs.

• Include protein in every meal to support liver detoxification enzymes.

• Support gut health with fibre, fermented foods, and regular bowel movements.

• Drink enough filtered water to support kidney and lymphatic elimination.

• Move your body regularly – physical activity, especially the sweaty kind, can help with detoxification.

• Get lots of quality sleep – this is when detox processes, particularly in the brain via the lymphatic system, intensify.

• Reduce external toxins – think alcohol, ultra-processed foods, endocrine disruptors, plastics, and environmental chemicals.

Certain integrative therapies can also support natural detoxification processes – just make sure you go to the experts first and use them appropriately. These are not a requirement, but a great addition for those who can access them.

• IV drips (such as glutathione, vitamin C, and tailored detox blends) can support liver function and antioxidant pathways.

• Ozone sauna therapy helps mobilise toxins and improve circulation, while supporting immune and mitochondrial function.

• Lymphatic drainage may support elimination pathways in select individuals.

• Functional testing (like GPL-TOX or heavy metal panels) allows for a more personalized and targeted detox strategy when a toxic burden is suspected or confirmed.

// Emiliana D’Andrea