We asked our Healthy Dining Registered Dietitian Megan Holt, DrPH, MPH, RD:
Q: Juice fasts and detox cleanses are popular, especially around certain times of the year…what can you tell me about this practice. Is it a healthy choice for weight loss, and is it still possible to find healthy choices at restaurants while on a juice fast or detox cleanse?
A: As popular as detox cleanses and juice fasts continue to be, I tend to discourage them for several key health reasons:
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1. Extremely restrictive fad diets like these can activate maladaptive eating behaviors–whether that’s restriction, feeling out of control with food or feeling disconnected from hunger and fullness cues when one does start to eat again.
2. Beyond a few days, there’s no way one can really meet his/her micro and macronutrient needs for vitamins, minerals, fat, fiber, and protein through a fast (including a juice fast).
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3. Prolonged fasts and cleanses may result in a breakdown of muscle tissue.
4. There isn’t much research out there; there haven’t been many high quality studies on cleanses because preliminary studies show no benefit. Cleanses are typically promoted by testimonials from celebrities or people who have no training/educational background (major red flag).
5. Not everyone reports feeling better during or after a cleanse. Most people report feeling disorientated or lethargic, dizzy, weak, a little confused or groggy because they’re malnourished.
6. While there are some restaurants that offer healthy menu choices designed specifically for a juice fast or detox cleanse, generally eating out at restaurants is difficult if not impossible on restrictive fad diets like this.
Overall, if you wish to feel better, my advice is to follow something that is sustainable for you, preferably a nutrient-dense, plant-based diet—though not necessarily vegetarian—with a high intake of whole foods: fruits, vegetables, whole grains, legumes and plant based fats. Opt for healthy recipes and healthy menu choices like these instead of a juice fast or a detox cleanse:
Blackened Island Ahi Entrée at Roy’s
Located in AZ, CA, FL, IL, MD, NV, TX
Chicken Mango Jicama Salad at Casa de Bandini
Located in CA
