Debunking New Year Detox wives’ tales

WIVES’ TALE 1: You can ‘detox’ your body with a fad diet

“Your body needs a chance to detox and cleanse over time. You can’t ‘flush out’ your system with a couple of days of a fad diet. Extreme ‘diet cleanses’ can be potentially dangerous and a waste of money. The weight-loss results are often just temporary, with potentially more negative effects like tiredness, diarrhoea, or even lean muscle loss. The best New Year boost is to include natural foods like fruits, veggies and wholegrains in your diet for an effective ‘detox’. If you struggle, having a small glass of fruit juice (125ml) can contribute to one serve of fruit.”

Bottom line: Detox regimes are a fad. A traditional balanced diet full of fruits and veggies is a better way to welcome in the New Year.

WIVES’ TALE 2: Fruit and veggie detoxes will make you feel great
 
“In an effort to get healthy, overloading on fruit and vegetables alone can leave you feeling bloated, low on energy and out of balance. Balance is the key. What you need to remember is that you need foods from all five food groups – including lean meat, fish and legumes, dairy products, breads, rice and cereals – in order to gain all of your nutritional requirements for important nutrients such as iron, protein, calcium and zinc. This will help get you get back on track for the New Year.”

Bottom line: Let fruit and veggies make up the bulk of your diet, but include other core food groups.

WIVES’ TALE 3: Late night eating causes weight gain

“We’ve all heard advice like don’t eat carbs after 3pm or don’t eat 3 hours before bed. Don’t be afraid to eat later at night, as long as throughout the day you are consuming the right amount of calories you need to maintain a healthy body weight. Studies have shown that day time and night time calories have the same effect on weight gain. The message in a healthy diet is moderation and looking at what you eat in the context of your entire energy consumption.”

Bottom line: Eat when you like, according to your usual rhythms. But don’t overeat.

WIVES’ TALE 4: Diet foods and health fads are always healthy

“From health shakes to diet bars packed with strange and exciting ingredients like chai spices or organic flax, it’s hard not to get confused with all the health ‘fix-it’ foods on the market. These fad foods can have healthy ingredients, but be sure to read the label for what is contained in the food you’re eating. The cult of health foods, designed to make your insides feel and function better, can blind you into thinking these health shop bars, shakes, supplements and powders are cure-alls. Sometime they are packed full of other ingredients, like sweeteners or preservatives.

“The simplest way to keep healthy is to pack your diet full of whole, unpackaged foods, such as whole fruits, vegetables, grains and meats. Then consider foods that contain minimal processing from the original food, such a 100% fruit juice, milk, wholegrain breads, honey and others. Then, if you’re still not full, reach for the enjoyable health food and other treats to supplement your diet. The lesson is moderation.”

Bottom line: Eat diet foods and fad ‘fix-it’ foods in moderation.

WIVES’ TALE 5: Drinking eight glasses of water a day detoxes your system

“Water is vital for good health and keeps us hydrated, but remember that other healthy drinks such as 100% fruit juice and milk can also deliver hydration, along with valuable nutrients. How much fluid you need to drink every day depends on how active you are, how much you sweat and how much water is in your food. 

“Drinking eight glasses of water each day is great, but you can also include other healthy drinks in the mix. For example, a small glass of fruit juice can contribute to hydration and to a serve of fruit in the daily diet, and is full of essential vitamins and nutrients. Ensuring that you are well hydrated is also an important safeguard against not overeating.”  
 
Bottom line: Drinking water is great but not a cure-all. It's also pleasant to mix up your tastes.