From time to time I hear
someone mention that they have either fasted or gone on a restricted diet to
“detox” — and, of course, to lose a lot of weight relatively quickly. The
following article from Ohio State University provides useful information to help us understand how a
balanced diet can ensure that our body systems will take care of the
detox.
Any diet that
promises a quick fix, encourages a severe restriction of calories, advises you
to eat only certain foods or requires that foods be eaten only in specific
combinations screams “fad diet”. Detox diets claim to “detoxify” the body,
allowing toxins and contaminants that have accumulated over time to flush out.
You can find many versions of the detox diet, but they usually start with a
very low calorie fast followed by drinking juice and eating small amounts of
fresh produce.
The body
already has some perfectly good systems in place to detoxify the body. They’re
called the liver, the kidneys and the colon. Although supporters of detox diets
disagree, there’s no evidence to support the idea that those systems need a
substantial restriction of food and calories to help them remove harmful
substances from the body.
Some people
claim the detox diet helps them feel healthier and more energetic. There could
be several explanations for this. Their normal diet might be heavy in saturated
fats, refined grains and heavily processed foods. Taking a break from those
foods would certainly make your body feel different. Eating fruits and vegetables
after severely restricting food intake for an extended period might also make
someone feel better. But putting yourself on any very low calorie diet has its
downsides. One is that you may lose muscle, which would cause your metabolism
to dip and make it easier to gain weight.
Instead of
detox or other fad diets, nutritionists recommend eating a balanced diet
centered on lean proteins, vegetables and whole fruits, whole grains, and a
modest amount of healthy (unsaturated) fats. Also, don’t skip meals, especially
breakfast, and limit portions to a sensible size. To contribute to a balanced
diet, try the following recipe idea for Cucumber, Corn and Bean Salsa.
Cucumber, Corn, and Bean Salsa
Ingredients:
2-3 large cucumbers
2 tomatoes
1 yellow bell pepper
1 small red onion
¼ cup chopped fresh
cilantro
½ cup black beans
½ cup fresh whole kernel
corn, cooked
1 ounce package dry
ranch dressing mix
1/8 cup cider vinegar
2 tablespoons sugar,
optional
Yield: Makes 20, ½
cup servings
Directions:
Wash all vegetables. Finely chop cucumbers, tomatoes, pepper, and
onion. Combine in a large mixing
bowl with chopped cilantro. Drain
and rinse beans and add to chopped vegetables. Add corn. If using canned corn instead of fresh, drain off liquid prior to adding to
vegetables. In a small bowl, mix
together ranch dressing packet, vinegar, and sugar. Pour dressing over vegetables and mix well. Serve immediately or refrigerate until
chilled.
Nutritional
Analysis: 50 calories, 0 g fat, 130 mg sodium, 7 g carbohydrates, 2 g
fiber, 70% Daily Value of vitamin C, 6% Daily Value of vitamin A.
Finally, if you
are thinking of making drastic changes to your diet, it’s always a good idea to
talk with your doctor first. For additional information on tips for consuming a
balanced diet, contact the Extension office at 940/627-3341.
