Myth or Reality: Detox Juice Cleanses?

January is behind us, but that doesn’t mean companies promoting weight-loss plans and diets have gone away. In recent years, you’ve probably noticed the emergence (or rather, the resurgence) of detox juice cleanses. These juice cleanses, with their miraculous benefits, are even said to restore sight to the blind or give long-time smokers pink lungs (just kidding—don’t try this at home). But seriously, the list of benefits touted by the companies that sell them or the people who promote them is long:

•    Detoxify the body
•    Give your body a break
•    Take vitamins
•    Lose weight
•    Boost the immune system
•    Achieve anti-inflammatory effects
•    And so on…

In fact, you could achieve these benefits by consuming only these juices and water for a few days. The protocols vary depending on the company and the website. But what’s the real story?

In reality, if you have a basic understanding of nutritional science, you’ll realize that this diet actually requires us to consume only fruits and vegetables in their fiber-free forms. As a result, this diet would not provide us with enough protein, sources of healthy fats, or the fiber we need for a balanced diet. To begin with, the fiber naturally present in fruits and vegetables allows for slower absorption, leading to better digestion, more stable energy levels, and a feeling of fullness that lasts longer after eating. As a result, juice cleanses can leave us feeling hungrier than usual, experience energy crashes at times, suffer from blood sugar spikes (if a lot of fruit juice is consumed), and have disrupted digestion. Furthermore, although they may allow us to consume a lot of vitamins, many of these will actually be naturally excreted by the body once the amounts necessary for proper functioning have been reached. For example, even if I consume 500% of my daily vitamin C requirement, the excess will be excreted and will not provide any additional benefits to my body’s functioning. 

Another benefit often cited is weight loss, and indeed, weight loss can occur as a result of this type of diet. However, this weight loss is largely due to a loss of water and muscle mass. In fact, this type of diet does not allow us to maintain our muscle mass adequately, as it is deficient in protein. The body then goes into “survival” mode, and a decrease in basal metabolism may occur. In practical terms, the body isn’t getting enough of what it needs to function properly. The result: it cuts back and starts using fewer and fewer calories to perform its basic functions. So, once our juice cleanse is over, the weight is usually regained, and our risk of gaining even more fat increases.

So it might seem like we’re helping our bodies by giving them a break, cleansing them, or detoxing them, but in reality, the body doesn’t need a break. The body is an exceptional machine, and its organs function very well just as they are. Plus, we’ll save money on those famous juice cleanses, which can sometimes cost up to $60 a day according to some websites. If we truly want to help our bodies function “better,” adopting a healthy, balanced, and varied diet is actually our best bet. 

If you want to improve your diet but don’t know where to start, one of the first steps you can take is to consult a registered dietitian. She can help you break down your goals and provide advice that will truly benefit your health!

Madé, É. (2022, March 31). Cures de Jus “ détox ” : Beaucoup de promesses, Peu de Résultats. Ici Radio-Canada. https://ici.radio-canada.ca/mordu/3912/cure-jus-bienfait-toxine-prix

Klein, A. V., & Kiat, H. (2015). Detox diets for toxin elimination and weight management: a critical review of the evidence. Journal of human nutrition and dietetics, 28(6), 675-686.

Obert, J., Pearlman, M., Obert, L., & Chapin, S. (2017). Popular Weight Loss Strategies: a Review of Four Weight Loss Techniques. Current gastroenterology reports, 19(12), 61.