Why detox diets don’t work & what to do instead

A weekend spent indulging in your favorite sweets and treats might have you thinking, “I should go on a cleanse.”

But in reality, cleanses or detoxes don’t offer much in terms of health benefits. And for some people, they could do more harm than good.

Before you stock up on a week’s worth of green juice or throw out anything “calorie heavy,” take a moment to better understand your goal and how to get there safely and effectively.

You might even develop some healthier habits along the way, too.

What we get wrong about detoxes & cleanses

Detoxes are commonly marketed as a quick way to remove toxins, lose weight, boost immunity or reduce inflammation.

While some people may see short-term results, long-term benefits are rare. Worse, detoxes can be dangerous for those with conditions like diabetes or compromised immune systems, says Alix Leestma, RDN, CSOWM, senior dietitian at MultiCare Center for Weight Loss & Wellness.

“There’s no actual definition of a detox, which can make it confusing and concerning,” Leestma says. “There’s no set length of time, calories or rules … so we see people trying different things, or they vary from a 72-hour, five-day or even two-week detox.”

Most cleanses rely on very low-calorie diets, often replacing food with liquids. Think green-juice kits or three days of water with lemon and cayenne pepper. These deprive the body of the nutrients it needs, Leestma says.

If your goal is to lose weight, you might drop water weight during a detox, but you’re likely to gain it right back, she explains. And that back-and-forth can be especially hard on your metabolism and ability to sustain weight loss in the future.

“It’s a false understanding that in order to lose weight, you must eat less … We didn’t have the evidence to support any other method for a very long time, but now we do.”

Unless prescribed, there’s no reason to limit your food and nutrition intake in such extreme ways.

A provider may prescribe a gastrointestinal (GI) rest after surgery, but even that’s becoming less common as research shows the benefits of nutrition in surgical recovery, Leestma explains.

Your body doesn’t need a detox to do its job

If your goal is toxin removal, good news: That’s what your liver and kidneys are for.

Instead of deprivation, Leestma encourages proper hydration to keep the liver and kidneys performing at the top of their game.

“When dehydrated, our blood is more concentrated, which means kidneys must work a little bit harder,” she says. “But when adequately hydrated, you’ll have the same amount of toxins in the blood but in smaller concentrations, which is easier on the kidneys to filter through.”

If the flavored waters of a detox appeal to you, Leestma says it’s fine to add fresh lemon, lime, orange or mint to your water, so long as you’re still feeding your body.

A balanced diet and proper hydration are also key to many areas of your overall well-being, including sleep, energy levels, weight management, stress and a strong immune system.

Some detoxes may boast the benefits of improved immunity or energy, but Leestma warns they may not live up to these promises.

Feeling more energetic is likely a placebo effect — real symptom relief from a belief in treatment, not actual medical intervention — because we know that more energy does not come from eating less, she explains.

And while there’s some evidence to support things like immune-boosting shots of ginger, lemon or orange juice, you’d have to consume these daily for at least six months to build up enough vitamins and minerals and feel the increased benefit, she adds.

Don’t fall victim to diet culture

Detoxes are rooted in decades of restrictive diet culture, which makes people feel they have to look a certain way.

Rather than eliminating things from your diet or relying on quick fixes to lose weight, Leestma recommends building better long-term habits.

“It’s a false understanding that in order to lose weight, you must eat less,” she says. “We didn’t have the evidence to support any other method for a very long time, but now we do.”

Putting your body through such extreme cycles — such as what routine detoxes do — can backfire and increase your risk for obesity-related diseases, Leestma explains.

“In order to maintain weight loss, we have to stay in a lower calorie range than where we were before, but we also have to be able to sustain that,” she explains. “The behavior piece is the challenging part, and the limited time and effort that a detox asks of people can be exciting and feel doable. … Detox is almost like allowing yourself to just coast.”

Meal-replacement bars or structured eating plans can help, but fueling your body properly is still essential.

Real change requires consistent habits. Leestma suggests starting with three basics:

1. Food tracking: This helps identify what you eat, what’s missing and how to balance nutrition.
2. Timing: Recognize when you eat. Skipping meals or eating when you’re stressed can slow down your metabolism.
3. Hydration: Track water intake. Set reminders if you’re falling short.

These small steps create awareness and accountability, laying the foundation for sustainable health.