Por qué no necesitas desintoxicarte

The simple answer is no. Instead of focusing solely on extremely low-calorie consumption, you should consider the crucial role your brain plays in regulating body weight.

Dr Jason McKeown, visiting scholar in Neuroscience at the Center for Brain and Cognition, University of California, San Diego says that most traditional methods of dieta and detoxing - such as juice detoxes, cabbage soup, eliminating carbs - are ineffective long-term.

"When people stop dieting, this will all almost certainly lead to significant 'bounce back' - with some regaining all of the weight they have just lost," he explains. "Ultimately, your brain automatically controls what weight we need to be, so doing an intense detox for a few weeks almost never leads to any meaningful weight loss in the long run."

During a detox diet, whole food groups are cut out while contenido de cafeína, alcohol, azúcar and processed foods are restricted. Most of the weight lost will be water, stored glycogen and waste products, and most - if not all - of the weight will be regained once returning to 'normal' eating habits.

Is detox necessary?

Scientific evidence suggests that detox diets and cleanses are neither necessary nor valuable. Your body is perfectly capable of eliminating unwanted contaminants. Your liver, kidneys and digestive system, and enzymes in cells, are continuously breaking down toxins and internal waste.

Dr Tuya Chuluuntulga, a GP based in London, UK explains that your body has a robust cleansing system to help you get rid of metabolic waste and harmful toxins.

"When we chew food, amylase enzymes produced by saliva help to break down carbohydrate," says Chuluuntulga. "Proteases break down protein in your stomach and small intestine. Lipases break down fat and oil in your small intestine. These digestive enzymes break down nutrients into small soluble molecules that can be absorbed.

"A variety of waste products are filtered by your liver. Your riñones remove waste and toxins from your body. The colon reabsorbs fluids and gets rid of food left over after the nutrients are absorbed from it and other waste. We don't need to detox because it doesn't offer any clinically proven health benefits."

"There is no research providing evidence they improve health outcomes such as control de la presión arterial, o colesterol," she says. "Nor is there evidence to suggest they have a long-lasting effect on weight."

Safety concerns

Furthermore, some detox diets are extreme and if followed for long periods can have negative effects on your body.

Embarking on a new diet, even a detox, forces you to evaluate your diet, while also being more motivated to increase the amount of fruit and vegetables you eat, drink more water, and cut down on junk food, alcohol and caffeine.

These are, however, long-term efforts and should become part of a alimentación saludable regime. They are not a quick fix to pérdida de peso.

A more effective alternative

Taking a long-term approach that allows your brain to adjust to weight loss is widely recommended.

McKeown advises you maintain a slow and una pérdida de peso saludable, through moderate changes to your lifestyle.

"These are much more sustainable and therefore less likely to lead to rebound weight gain," he explains.

Detox diets claim to help eliminate toxins from your body and aid weight loss while also promoting health and wellbeing. However, there is no clinical evidence to support such claims.

While they might help in the short term, the reality is that any weight lost during detox is likely to be regained once you return to your normal eating habits. Instead, doctors and nutritionists recommend a long-term approach to weight loss which allows your body and brain to adjust to a healthier lifestyle - including a diet rich in frutas y verduras with regular exercise.