A condensed version of this post also appeared on my WTF To Eat substack.
WTF To Eat Instead of Doing A “Detox” Diet
Yay, it’s finally spring! It’s the time of year in which we’re encouraged to clean our homes, grow herb gardens…and get ready for bikini season by going all-in on the latest, greatest detox diet?
All kidding aside, that “spring clean your body” pressure is REAL, especially this time of year, when we’re inundated with targeted ads for detox supplements, diet plans keep popping up in our inbox, and that annoying chick in the moms’ Facebook group keeps trying to get us to do Optavia. Or is it Isagenix this time? Or no, wait, it’s a new MLM that promises that this weight loss detox is different from all the others!
While these weight-loss and detox programs offer an attractive jump-start to weight loss, they are designed to keep you coming back when you go off-plan, and this on-plan, off-plan mentality is what makes it so hard to sustain healthy weight loss in the first place.
Instead, you want to support the body’s built-in detox system (aka your liver and kidneys). Think of it this way: you’re giving your liver and kidneys the basics they need to function well, but not overtaxing them, so there’s no need to be aggressive with a “detox.”
Instead, look at your day-to-day eating patterns and see if there’s anything you want to make sure you’re adding more of things that you want to include and less of things you want to pull back from that may not be helping you feel your best.
Salads are great but you’re allowed to eat other things.
Here are a few things to pay attention to when it comes to optimizing your diet some springtime:
- Drink plenty of water, limit alcohol, added sugar, and ultra-processed foods (this is good for anyone in general).
- Eat lots of colorful non-starchy veggies and nutrient-rich fruits like berries and citrus.
- Use a light-touch with high-sodium foods.
- Aim for 25-35 grams of fiber daily (avocados, oats, berries and fruits, cruciferous veggies and beans are all great options). Spread it out through your meals and snacks to avoid digestive discomfort.
- Choose healthy fats like olive oil, avocado, nuts, seeds, and oily fish.
- Coffee and tea are fine! They even contain compounds that have been shown to help support liver health, but be mindful that adding lots of sugar, syrups, or other sweeteners will negate the benefits.
- And to help with energy, eat protein at every meal. Aim for 20-30 grams to help you feel full and focused and to support muscle building and retention. Lean into fish, poultry, eggs, tofu, tempeh, and legumes. If you tolerate it, some dairy is totally fine! Fermented dairy like yogurt, kefir, and cultured cottage cheese have additional benefits. Red meat and processed meats can be okay here and there but enjoy them more as a treat.
If you’re curious to know what a sample day of breakfast, lunch, dinner and snack might look like, here’s a general idea:
- Breakfast: eggs, avocado and greens, with a side of whole grain toast or half a grapefruit
- Lunch: salad with lentils, roasted veggies, and walnuts dressed in olive oil and vinegar or juice
- Snack: plain Greek yogurt topped with berries
- Dinner: baked fish, cooked green veggies, and a roasted sweet potato
- Beverages: water, green tea, black coffee
For more tips on building a healthy plate, check out my post on The Overthink Proof Plate method to help simplify meal planning.
Other things that can help you feel your best are exercise (especially strength-training), stress management, and sleep hygiene. If any of these feel out of balance to you, pick one to focus on as we enter the season ahead.
By the way, event though we’re talking about this stuff in the context of getting into spring, these tips can be helpful at any point in the year! And if you want more support to help you develop a sustainable plan so you can feel great for the long term, consider working with a dietitian who can offer comprehensive, individualized care. Check out my Services page to learn more.