Advertising
Advertising

5 Reasons to Avoid a Cleanse (and What to Do Instead!)

5 Reasons to Avoid a Cleanse (and What to Do Instead!)

With the holiday season rapidly approaching, I am reading more and more headlines touting the “quick”, “safe”, and “easy” ways to lose an astonishing amount of weight in just a few days. Most of these articles use the buzz words “cleanse” or “detox” and promote radical shifts in lifestyle habits, yet are not backed by any hard scientific evidence. (Side note: there are no peer reviewed studies available on PudMed, one of the most comprehensive search engines for health and nutrition studies!).

Should these flashy articles be thought of as the Holy Grail for losing those pesky five to ten pounds that tend to accumulate over the holidays? I hate to be the bearer of bad news, but these articles really are too good to be true and are not long-term strategies for weight management.

Advertising

So, let’s go through why you should shy away from a juice cleanse and discuss some tried and true methods (backed by actual science!) to get you back on the healthy train.

1. Your body doesn’t actually need to “detox”

Detox is all the rage these days, with more and more people touting the benefits of removing “toxins” from the body. However, many toxins, such as urea and lactic acid, are produced through normal biological processes. Because of this, the body is equipped with a coordinated system that is able to detoxify and remove harmful compounds. This system includes the liver, kidneys, and GI tract. It involves a variety of enzymes and proteins to help filter out toxins and byproducts from the body.

Advertising

2. Cleanses are low in protein

Most juice cleanses involve consuming little to no protein, which is extremely problematic for multi-week juice cleanses. Protein is a macro-nutrient involved in promoting lean muscle development and feelings of fullness. Additionally, protein is critical for supporting immune health, so doing a juice cleanse in the middle of cold and flu season may not be the best idea for protecting yourself against infection.

3. Energy will not drastically improve on a cleanse

The body is able to store energy, about 600 grams, in the form of glycogen, so in the first few days of a juice cleanse, glycogen stores are depleted. Going through glycogen stores can lead to lack of energy, headaches, and dizziness due to unstable blood sugar levels.

Advertising

4. Just because celebrities do it, doesn’t mean trained healthcare professionals would recommend a cleanse

Celebrities ranging from Gwyneth Paltrow to Beyoncé have made cleanses a household word, but should we be taking healthcare recommendations from them? It is best to consult with a trained and certified healthcare professional such as a Registered Dietitian before making any drastic dietary changes. Registered Dietitian, Sarah Romotsky, says, “Would you got legal advice from an actor from “Law & Order?” Stick to credentialed nutrition experts like myself who understand the science and provide individualized, tailored recommendations for you. I’ll gladly encourage juice as a way to get important vitamins and minerals, but a cleanse is completely unnecessary and unproductive.”

5. Cleansing is not a long-term weight loss solution

Additionally, metabolizing glycogen for energy also draws out water from the body, which results in the short-term weight loss. However, since the body prefers to have glycogen stores, once you resume a normal diet, glycogen will be stored again, which draws in water and translates to increased weight on the scale.

Advertising

6. Instead, focus on a balanced diet that incorporates moderate exercise

While it is not the most “sexy” piece of advice, adopting a diet that highlights nutrient-dense foods, incorporates the three macro-nutrients, and makes sure to get in important micro-nutrients is the best strategy for weight management. Additionally, ensuring your energy balance is in check is your best bet for weight management.

What is energy balance? Simply put, it is balancing the amount of calories that are taken in with the amount of calories that are expended. According to the USDA, “People who are most successful at achieving and maintaining a healthy weight do so through continued attention to consuming only enough calories from foods and beverages to meet their needs and by being physically active”.

Eating this way will not only appropriately fuel your body throughout the day, but also give you a long-term sustainable relationship with food. So, cut the cleansing, chose nutrient-dense foods, and make sure you are getting plenty of exercise. This strategy will power you through the (sometimes) overindulgent holiday season and steer you towards optimal health.

More by this author

5 Things That Will Happen When You Eat Oatmeal This Is What Will Happen When You Eat Avocados Every Day Calorie Confusion: How Much Is Needed During Pregnancy? Go with Your Gut: The Science Behind Your Gut Bacteria Red Meat for Health: A Recent WHO/IARC Ruling

Trending in Fitness

1 10 Simple Morning Exercises to Make You Feel Great All Day 2 4-Week Weight Loss Exercise Plan to Shed Pounds Fast 3 How to Learn Yoga (The Beginner’s Guide) 4 The Best Weekly Workout Routine for Beginners 5 10 Best Workouts to Lose Weight and Burn Fat

Read Next

Advertising
Advertising
Advertising

Last Updated on February 17, 2020

5 Reasons Why You Should Always Be Who You Are

5 Reasons Why You Should Always Be Who You Are

When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out.

When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

So how to be who you are and always be yourself?

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

Why should you always be yourself? Because you will:

1. Live in Alignment With Your Values and Beliefs

Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking.

When you know your values and why you do what you do, you will live according to your own values and beliefs.

Advertising

2. Establish Your Own Identity

When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are.

There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.

3. Build Courage

It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy.

It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.

Advertising

4. Establish Boundaries

When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know.

But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you.

Create and establish your boundaries.

5. Find Focus and Direction

When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations, do you think this person has focus and direction? I don’t think so.

Advertising

When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

No matter what you experience in life, the only person that will always remain constant is you.

More Tips about Staying True to Yourself

Featured photo credit: María Victoria Heredia Reyes via unsplash.com

Read Next