Are Detox Diets a Scam? The Truth About Cleansing & Weight Loss 🧃 – SHAF Coaching Newsletter

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Happy Humpday – Let’s talk about something that keeps popping up in conversations and on social media – detox diets. Juice cleanses, tea detoxes, fasting days with only lemon water… They all promise to “reset” your body, “flush out toxins,” and kickstart weight loss.

But do they actually work? Or are we just falling for smart marketing?

As someone who values both science and long-term health, I wanted to break it down for you honestly.

Your Body Doesn’t Need Help Detoxing

Here’s the hard truth: your liver, kidneys, skin, lungs, and digestive system already do a phenomenal job of detoxing—24/7. That’s literally their job. You don’t need a $60 juice pack to “help.”

In fact, the term “detox” isn’t even well-defined in nutrition science. Most products never clarify what toxins they’re removing. Spoiler alert: they usually can’t name them because there’s nothing specific being targeted.

What the Science Says

• No scientific evidence supports the idea that commercial detox diets or drinks remove toxins or improve health.
• Most weight loss during a cleanse is just water weight and loss of glycogen, not fat. Once you return to normal eating, the weight comes right back.
• Extreme restriction can actually slow your metabolism, mess with your blood sugar levels, and leave you feeling tired, irritable, and hungry.
• Fasting, when done correctly, however has shown benefits like improved insulin sensitivity, reduced inflammation in some studies.
• Fasting may also help some people develop more mindful eating habits and reduce emotional eating—but it’s not the same as drinking green juice for three days straight.

The Real Problem: It Feels Productive

I get it—doing a detox feels like you’re doing something good for yourself. It’s often driven by the desire for a fresh start or to undo a period of overindulgence. And mentally, that reset can be helpful.

But guess what? You don’t need to punish yourself to move forward. What your body really needs is nutrient-dense foods, hydration, movement, sleep, and consistency.

✅ Want a Real Reset?

Try this instead:

• Increase fiber (fruits, veggies, whole grains) to support digestion.
• Stay hydrated with water—not tea labeled “slimming” or “cleanse.”
• Move daily to support your lymphatic system
• Cut back on alcohol and ultra-processed foods—not forever, but to give your body a break.
• Prioritize sleep—because real recovery happens when you rest.

My Take

Have I ever done a “detox”? Yes. Years ago. Did it make me feel better? Maybe temporarily, but only because I wasn’t eating junk. Not because the detox drink had magical properties.

These days, I focus on sustainable routines that support my health long-term.

In short: Your body isn’t a dirty kitchen floor—it doesn’t need a cleanse. It needs care, nourishment, and consistency.

If you want to talk about ways to reset your habits in a healthy, realistic way – reach out below. I’m here to support you.

Stay strong, stay smart 👩🏻‍🏫

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You need help integrating a sustainable diet into your fitness routine?
Then sign up for a free consultation. You can find the link below on the black icon or HERE. 🖤

Happy Lift,

Janika

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