After the holiday gluttony is finally over, most of us will turn to popular cleanse diets in order to prepare for our annual spring cleansing. Cleanse diets are types of diets that are said to detoxify the body while also helping us shed those few extra holiday pounds. Although researchers are skeptical about the efficiency of thee diets in ridding the body of supposed toxins, they do agree about the plentiful health benefits some of these diets can provide. From greater weight loss* to increasing* the amount of antioxidant activity in the body, cleanse diets can do you so much good for your body once the holidays are over. However, not all cleansing diets are created equally. Some cleansing diets are good for you while others are simply dangerous fads. To avoid putting your health at risk with the wrong kinds of cleanse regimens, we provide you with the best weight-loss cleanse diets that you can do at home.
The Standard Process 21-Day Purification Program
The Standard Process Company has been one of the first leaders of whole food nutrient solutions since 1929. The company was founded by Dr. Royal Lee and its mission is to provide nutrients to the body that are chemically close to their natural sources. The company has also developed a 21-day purification program that you can easily find online and that studies found resulted in weight loss* and improved* lipid profiles in men and women. The program includes taking 20 whole food and botanical ingredients said to support the body’s ability to remove* toxins. The company also offers supplements that you should take during this program to provide your body with nutrients as you is heading towards successful weight loss*. Besides taking specific foods and nutrients, the program also involves increasing* your intake of fruits and vegetables and limiting your intake of meat, sugar, nuts, caffeine, alcohol, trans fats, and refined carbohydrates. This makes perfect sense considering that fruits and vegetables are rich in detoxifying antioxidants while being very low in calories. The latter group of foods, on the other hand, is known to cause weight gain and increase* free radical damage in the body.
Simple Calorie Restriction
While cleansing diets are usually carefully thought out diets that involve taking in specific foods while eliminating others, simple calorie restriction can be considered a type of cleanse all in itself. According to an article by Ana Maria Cuervo published in The Journal of Gerontology, fasting and calorie restriction is now scientifically-proven to increase* longevity besides resulting in weight loss*. Calorie restriction makes the body turn to its energy reserves and thus leads to cellular degradation. According to Cuervo, this process leads to better cell functioning and greater cell renewal. This mechanism could be a possible explanation why calorie restriction is the fountain of youth. So, if you’re planning to detoxify your body for both weight-loss and longevity, then restricting the number of calories you eat a day could be your best bet. The usual recommendation is restricting your calories to around 1800 calories a day. Going anywhere below that could be counterproductive according to a study published in Psychosomatic Medicine. The study found that eating only 1200 calories a day led to elevated stress hormone levels, and we already know that elevated stress hormones lead to greater weight gain.
The Lemon-Detox Diet
The Lemon-Detox Program is a very low-calorie program that involves drinking only a mixture of organic lemon juice and maple and palm syrups for seven days and not eating anything at all in between. The maple and palm syrup provide easily-digestible carbohydrates to give you the energy you need while staying on the diet. The lemon juice was added to aid in body detoxification probably due to the juice’s high antioxidant content. The number one antioxidant in lemon juice is vitamin C that scavenges free radicals and boosts* immune system functioning. Some variations of this program also include cayenne pepper in the drink preparation to help boost* the metabolism. A study on this diet published in Nutrition Research found that the Lemon-Detox diet reduced* body fat and insulin resistance and provided additional benefits for cardiovascular health. While on this severe type of calorie restriction diet, you can drink as much of the juice as you like. Staying hydrated is of utmost importance as it can be easy to become dehydrated while on this type of diet. Dehydration leads to fatigue and poor concentration, so make sure to drink plenty of fluids while on this 7-day detox plan.
The liver is probably one of the most important organs for fat loss. The liver controls fat metabolism through a string of complex pathways. The liver breaks down fatty acids making it possible for other tissue in the body to use this digested fat for energy. This is why so many detox diets focus on the liver to aid in weight loss*. A good functioning liver can be said to be the key element in successful weight loss*. Liver cleansing is usually done in the spring time and involves taking specific herbs that were scientifically proven to protect the liver. A research article published in Evidence-Based Complementary and Alternative Medicine states that in conjunction to eating a balanced diet, eating specific herbs can help boost* liver functioning. Examples include forskolin, brown rice, and caraway seeds. But there is a whole array of herbs said to boost* liver functioning. These herbs usually support the liver through their antioxidant action but also by increasing* enzyme activation in the liver. However, make sure to include natural and organic sources of liver-cleansing herbs into your diet. Dietary supplements are often too harsh on the liver even though they promise to support liver functioning.
The Garcinia Cambogia and Detox Plan
This pill-based diet involves taking one supplement pill a day and maintaining an eating and exercise regimen of your own liking. The diet is said to work as a natural colon cleanse in addition to boosting weight loss* and all thanks to this small tropical fruit. The fruit contains acids similar to those found in most citrus fruits. The acid in question is called hydroxycitric acid, or HCA which studies found increased weight loss*. HCA is said to boost* weight loss* by inhibiting the ATP-dependent citrate lyase enzyme which is responsible for turning carbohydrates into fat. The HCA acid is also believed to affect serotonin functioning in the gut which leads to appetite suppression. Furthermore, a comprehensive scientific review of the studies on Garcinia Cambogia published in Fitoterapia found that caused weight loss*, reduced* food intake, increased fat oxidation. The fruit also provides a range of other benefits beyond weight loss* such as anti-inflammatory effects, anticancer, ant diabetic, and antirheumatic. All in all, it’s safe to say that the fruit taken together with a healthy eating plan and exercise regimen is perfect for both detox and weight management.
Studies show that most (90%) Americans don’t meet their daily fiber requirements. This may be one of the many reasons why obesity, diabetes, cardiovascular disease, and cancer are on the rise because studies also show that greater fiber intake prevents all these diseases. Fiber is an important nutrient found abundantly in fruits, vegetables, nuts, seeds, and whole grains and that contains zero calories. Fiber keeps us feeling full, regulates blood glucose levels, and aids in healthy digestion. Some colon cleansing diets also recommend boosting fiber intake for a colon and whole-body detox. This makes perfect sense considering that good health starts with the colon. A good-functioning colon will provide your body with important nutrients and prevent unnecessary weight gain. Fiber will also help food pass your colon at a faster rate and this will prevent waste from undigested food staying for too long in your body. To boost* your fiber intake, you simply need to eat greater amounts of fruits and vegetables than you eat meat, eggs, and dairy. Switch to whole grain everything to increase* the amount of fiber you eat. Avoid products made with white flour as these provide only empty calories and are completely deficient in fiber.
Cleansing or detoxify are two poorly defined terms that most research is skeptical about. But the health benefits of cleanse diets are well known even in the scientific community. Cleansing diets usually involve eating specific foods and avoiding others to boost* our body’s ability to remove* harmful toxins. These foods are usually fruits and vegetables high in antioxidants and other phytochemicals. Some cleansing diets take an easier approach to dieting while others are on the extreme side in terms of food restriction. Whatever diet you choose, make sure that the diet does not cause any dangerous side-effects. Talk to your physician before undergoing a cleanse diet to rule out any possible adverse health outcomes. The diets we’ve selected here are some of the most popular and scientifically validated choices out there. These diets provide a range of benefits, but all are sure to lead to weight loss* and whole-body cleanse.
All gifs c/o Giphy.com