What is detox and what are its benefits?

Veröffentlicht am: October 30, 2024
Sarah Allen
Sarah Allen

Nutritionist and dietician

Detox is all the rage at the moment. But what is detox actually? What do you have to do? And what are the benefits of a detox cure anyway? Read here what it does and how you can easily implement a detox cure.

Contents

What is detox?

"Detox" means "detoxify" and such a cure aims to rid the body of any toxins that we absorb through our diet, our environment and our general lifestyle. Even without a detox cure, our body is busy 24 hours a day doing just that: detoxifying us. Exhaling carbon monoxide and excreting waste in the form of bowel movements, urine and perspiration are the body's most well-known "natural" forms of detoxification.

What are the benefits of a detox cure?

Detox cures promise to relieve the body of toxins and thus give it the opportunity to concentrate on "deeper" processes and get rid of unnecessary waste products.

The goal is:

  • Better general well-being
  • Increased energy level
  • Weight reduction
  • Cleaner and firmer skin
  • Bright eyes
  • Shiny hair

To achieve this state, however, there are a few hurdles to overcome first (depending on the cure). Most detox cures involve abstaining from solid food for several days or weeks. In addition, a calorie balance of around 400-800 calories a day is usually required, as well as regular drinking of broths or juices. In addition, regular bowel cleanses are carried out to achieve the desired effects. Side effects such as headaches, tiredness and mood swings must also be accepted.

Detox in reality

A detox cure that promises quick success costs time, nerves and a lot of money. It is questionable whether these types of detox cures really do much for the body or just lead to a yo-yo effect.

Here we give you suggestions on how you can achieve the desired detox effect with small adjustments in your everyday life. It may take longer, but it is much more sustainable, more suitable for everyday use and can be maintained for longer.

11 tips for implementing detox

Tip 1: Set goals

Set yourself a different goal every week: No alcohol, no cigarettes, no meat, no industrial sugar, etc. This type of detox is much easier to stick to due to the limited period of restriction and the restriction to just one "vice". You also increase your awareness of the consumption of one of these products with each week. Detox cures lasting just a few days are more predictable, but also more restrictive and more strenuous for the body. It is better to take a little more time and limit yourself to small changes.

Tip 2: Drink plenty of water

Drinking water is also essential for every detox cure in order to eliminate as many harmful substances as possible. About 2 liters of water per day or more is recommended. If you find this difficult, you are not alone.

It is often advised to replace other drinks such as coffee or soft drinks with water. We suggest you drink a glass of water IN ADDITION to your favorite drinks: a fruit juice + a glass of water, a cup of coffee + a glass of water, etc.

Another thing you can do is add a little lemon juice to the water. This spices up the taste and stimulates digestion at the same time.

Tip 3: Carbohydrates

The body needs carbohydrates. This is because they provide the body with the energy it needs. What you can change, however, is the type and timing of your carbohydrate intake. So eat good carbohydrates such as wholegrains and eat more of them in the morning and avoid them in the evening.

Tip 4: Fruit and vegetables

What applies to your daily water consumption also applies to fruit and vegetables. Don't eliminate any foods from your diet for the time being, just add fresh fruit and vegetables. Whether you eat cookies or spaghetti, make sure you always eat a portion of fruit or vegetables with it. Or add a salad to your meals. This will help keep you full.

Of course, you can also prepare delicious smoothies from vegetables and some fruit (be careful, fruit contains a lot of sugar) if you prefer it liquid.

Tip 5: The art of eating

We often don't take enough time to eat. We are distracted or have little time. As a result, we eat hastily and eat far too much, as the feeling of fullness only sets in after 15-20 minutes. Take your time and eat slowly. Chew well and enjoy every bite of your wonderful meal.

Tip 6: Vitamins and minerals

Pretty much all vitamins and minerals are involved in a detox process. Therefore, make sure that you always consume an optimal amount of nutrients. In particular, you should consume sufficient amounts of vitamin C, vitamin E and B complex as well as the minerals zinc, magnesium and selenium for an optimal detox effect. 

Tip 7: Food supplements

  • Alkaline powder, alkaline capsules and alkaline bath salts help the body to deacidify and detoxify
  • Algae such as spirulina and chlorella contain a lot of chlorophyll, which helps with detoxification
  • Wheatgrass and barley grass help fight inflammation and detoxify

Tip 8: A ban is counterproductive

Avoid the impression that you should never eat certain foods again. Because that doesn't work. Treat yourself to your favorite food every now and then - and do so with a clear conscience.

Tip 9: Avoid cravings

We all know it - food cravings. This happens exactly when your blood sugar is not balanced. If you often feel like you're starving between meals, it's because your blood sugar is too low. Then you could eat ANYTHING. The best way to counteract a craving attack is to incorporate small snacks between meals.

Recommended snacks:

  • Healthy proteins, such as seeds or nuts
  • Vegetable sticks with low-fat dip
  • Cooked egg white

Tip 10: Relaxation

Relax and unwind. Stress hormones can negatively influence or even prevent your detox effect. There is no substitute for a relaxed attitude and sufficient sleep anyway.

Tip 11: Get enough sleep

Make sure that you get enough sleep. The duration of sleep should be between 6 and 9 hours. This is enough time to regenerate a healthy body.

Foods that you should avoid

Despite the assumption that you are otherwise eating a healthy diet, there are some foods that you should largely avoid. This is because they have a very counterproductive effect on a detox cure, as they put additional strain on the body.

These are for example:

  • Alcoholic beverages
  • Drinks with added sugar
  • Corn syrup
  • Sweets
  • Cake
  • Bread/pasta made from flour
  • fatty meat
  • Margarine
  • artificial sweeteners

In addition to certain foods, other addictive substances such as nicotine should of course also be avoided.

Menu suggestions to support a detox cure

Detox at breakfast:

A good day starts with a good breakfast.

  1. Omelette made from two eggs, garnished with mushrooms, spring onions and herbs such as thyme etc.
  2. Fresh fruit with Greek yogurt and a little organic honey if required
  3. Salmon with sautéed vegetables (e.g. broccoli, onions or peas)
  4. Two slices of wholemeal toast or bread with two tablespoons of peanut butter and a banana or low-fat spread and jam and a nectarine
  5. 6 tablespoons of wholemeal wheat flakes or other wholemeal cereals with some fruit and skimmed milk
  6. Two poached eggs on wholemeal bread
  7. One banana, one kiwi and natural yogurt

Detox with snacks (morning + afternoon)

Prevent cravings in good time with healthy snacks.

  1. Vegetable sticks with hummus
  2. Banana or apple
  3. Natural nuts (approx. a handful)
  4. Two tablespoons of cottage cheese with tomatoes
  5. Low-fat fruit yogurt

Detox at lunchtime:

A light lunch prevents an afternoon slump.

  1. Turkey with grilled vegetables
  2. Green salad with olives, sprouts and pumpkin seeds
  3. Rice with steamed vegetables and prawns
  4. Vegetable wrap made from wholegrain wheat
  5. Quinoa salad with lemon, pine nuts and parsley
  6. Sushi with a fresh fruit salad (make sure the fish is not contaminated)
  7. Rice salad with broccoli, feta and roasted pumpkin seeds

Detox for dinner:

With the right dinner, you can sleep soundly.

  1. Toasted pita bread with tomato, basil and low-fat mozzarella
  2. Roasted green vegetables with organic chicken
  3. One large baked potato with 100 g tzatziki and salad
  4. Grilled cod fillet with potatoes and vegetables
  5. Beef and coconut curry
  6. White fish with steamed vegetables
  7. Veggie burger with green salad

 

Sources (in English):

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Obert, J., Pearlman, M., Obert, L. & Chapin, S. (2017, November). Popular Weight Loss Strategies: a Review of Four Weight Loss Techniques. Current Gastroenterology Reports, 19(12):61, doi: 10.1007/s11894-017-0603-8

Wu, Q., Liu, L., Miron, A., Klimova, B., Wan, D. & Kuca, K. (2016, August). The antioxidant, immunomodulatory, and anti-inflammatory activities of Spirulina: an overview. Archives of Toxicology, 90(8):1817-40, doi: 10.1007/s00204-016-1744-5 

Hamm, L. L., Nakhoul, N. & Hering-Smith, K. S. (2015, December). Acid-Base Homeostasis. Clinical Journal of the American Society of Nephrology, 10(12): 2232–2242, doi: 10.2215/CJN.07400715

Noguchi, N., Konishi, F., Kumamoto, S., Maruyama, I., Ando, Y. & Yanagita, T. (2013). Beneficial effects of Chlorella on glucose and lipid metabolism in obese rodents on a high-fat diet. Obesity research & clinical pracitce, 7(2):e95-e105, doi: 10.1016/j.orcp.2013.01.002

Mizoguchi, T., Takehara, I., Masuzawa, T., Saito, T. & Naoki, Y. (2008, September). Nutrigenomic Studies of Effects of Chlorella on Subjects with High-Risk Factors for Lifestyle-Related Disease. Journal of Medicinal Food, 11(3): 395-404, doi: 10.1089/jmf.2006.0180

Kulkarni, S. D., Tilak, J. C., Acharya, R., Rajurkar, N. S., Devasagayam, T. P. & Reddy, A. V. (2006, March). Evaluation of the antioxidant activity of wheatgrass (Triticum aestivum L.) as a function of growth under different conditions. Phytotherapy Research, 20(3):218-27, doi: 10.1002/ptr.1838

Lahouar, L., El-Bok, S., Achour, L. (2015). Therapeutic Potential of Young Green Barley Leaves in Prevention and Treatment of Chronic Diseases: An Overview. The American Journal of Chinese Medicine, 43(7):1311-29, doi: 10.1142/S0192415X15500743