The Truth About Detoxes and Cleanses: What Actually Works

I’ll be the first to admit it: when I was younger, I used to fall for every new diet trend that promised a “reset” or “quick fix.” When I was a teenager, I even tried out what I called the watermelon diet. You could probably guess how that went!

Like many people, I kept hoping the next trend would finally make me feel lighter, less bloated, more energized, and more in control. Spoiler alert— it never did.

After years of studying metabolic health and helping women meet their goals, I learned something that changed everything: the basics work better than any detox ever could.

You don’t need to put your body through extremes to feel better.

As a telehealth weight-loss provider, part of my role is helping women sort through the noise and get back to simple, science-backed habits that are sustainable. Let’s break down what detoxes and cleanses claim to do, what they actually do, and what truly supports your metabolism and long-term wellness.

Why Detoxes and Cleanses Are So Tempting

When you’re feeling sluggish, bloated, or just off, the idea of flushing out toxins and starting fresh can feel incredibly appealing.

Detoxes promise things like:

• A quick metabolism reset

• Rapid weight loss

• Improved digestion

• Clearer skin and better energy

• A clean slate for your habits

I get it. These promises sound amazing, especially when you’re overwhelmed by busy schedules, hormonal shifts, or weight-loss plateaus.

But the science tells a very different story.

What Detoxes and Cleanses Actually Do

Here’s the truth: most detoxes and cleanses are just extreme, short-term calorie restriction dressed up with glossy marketing.

What really happens?

• You lose water weight—not fat.

• Your blood sugar becomes unstable, leading to crashes, cravings, and irritability.

• Your metabolism may slow down due to under-eating.

• You may experience headaches, fatigue, dizziness, or GI upset.

• You don’t remove toxins—because detox products do not impact the body’s detoxification pathways.

The temporary “feel good” effect some people report is usually due to cutting out sugar, alcohol, and processed foods, not the detox itself.

How Your Body Actually Detoxifies Itself

The idea that your body is full of unprocessed toxins that need a supplement or strict cleanse to remove them is inaccurate.

Your body detoxifies all day, every day, through:

• Liver: filters, processes, and neutralizes substances

• Kidneys: flush waste through urine

• Gut: processes and eliminates waste

• Lungs: release carbon dioxide

• Skin: eliminates small amounts through sweat

These systems don’t need a detox; they need support!

And ironically, extreme detoxes often stress the liver, gut, and blood sugar regulation more than they help.

The Hidden Risks of Detoxes

Even short-term cleanses can come with consequences:

• Nutrient deficiencies

• Electrolyte imbalances

• Headaches and low energy

• Bloating or diarrhea

• Muscle loss from inadequate protein

• Restriction and binge cycles

• Interactions with medications

If it feels extreme, your body feels it too.

What Actually Works: Evidence-Based Detox Support

If you’re craving a reset, you absolutely can support your body, but in a way that works with your biology, not against it. These are the basics that work better than any cleanse:

1. Hydration

Hydration is the real detox. Water supports everything from kidney function to digestion, skin health, and energy.

A few easy ways to boost it:

• Start your morning with a full glass of water

• Add electrolytes when active or dehydrated

• Sip consistently throughout the day

Take a look at this post for more on staying hydrated!

2. Increase Your Fiber

Eating fiber keeps your digestion moving, balances your blood sugar, and supports healthy hormones.

Here are some great sources of fiber to add to your diet:

• Veggies

• Berries

• Beans

• Whole grains

• Chia or flax seeds

3. Support Your Liver With Food

Your liver doesn’t need fancy juice or powders to function, just a healthy diet.

Here are some foods that support liver function:

• Leafy greens

• Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)

• Eggs and lean proteins

• Foods rich in B vitamins

4. Gentle Movement

Not only does walking get your blood flowing and strengthen your muscles, but a walk after meals helps to kick-start your digestion and regulate your blood sugar.

Walking or gentle movement also helps reduce bloating and increase mental clarity.

5. Solid Sleep

Sleep is one of your body’s most effective detoxifiers, supporting metabolism and hormonal balance.

Your body uses sleep to clear out waste and do cellular repair, meaning your body functions better overall. Aim for 7-8 hours per night, minimum!

6. Balanced, Sustainable Nutrition

All-liquid diet plans just leave you hungry and fatigued.

Stick to the basics and try to eat a balanced plate at every meal including:

• Protein

• Fiber

• Healthy fats

• Complex carbs

A balanced diet keeps your metabolism steady and reduces cravings.

When a “Reset” Does Make Sense

There are times when your body feels like it needs a fresh start—after travel, stress, holidays, or a season of too many takeout meals.

A real reset looks like:

• Prioritizing hydration

• Lean proteins and lots of veggies

• Reducing added sugar and alcohol

• Eating regular meals

• Moving your body lightly

• Getting back into a routine

No deprivation. No extremes. Just consistency and nourishment.

The Bottom Line

You don’t have to figure all of this out alone. We’re here to help.

With virtual weight-loss care, we help you:

• Sort through myths and trends

• Review symptoms like bloating, fatigue, or cravings

• Build a nutrition plan based on your lifestyle

• Access medication-assisted weight loss when appropriate

• Get accountability and support from a licensed NP

• Track progress with ongoing virtual check-ins

Sustainable change works best when you feel supported.

You don’t need detox teas, juice cleanses, or expensive supplements to feel better or lose weight; your body already knows what to do. You just need to support it with the basics that truly work.

If you're looking for guidance, accountability, or a personalized plan that fits your real life, we’re here to help. Book a virtual consultation, and let’s build sustainable habits that make you feel good long-term.