January can be hard to stomach if you’ve fuelled the festive period with enough food and booze to last a lifetime.
This being said, it’s the perfect time of year to regroup, refresh and begin to repair any damage following the festive season.
Whilst there’s no magic reset button, giving your body all it needs to encourage its natural detox processes will help you to have a healthy start to the year.
Stephanie Masterman, nutritionist at plant-based protein brand Fit Delis that ships to Australia, shares her top tips on how you can make the most of your January detox.
January is the perfect time of year to regroup, refresh and begin to repair any damage following the festive season
1. Don’t starve yourself
Forget living on green juices and fresh air, according to Ms Masterman detoxifying is about giving your body all it needs – not starving it of every worldly pleasure.
‘The food we eat provides our body with the nutrients it needs to detox, so starvation diets make it impossible for our detox organs to function properly,’ she said.
‘Your liver, lungs, kidneys, gut and skin all work in synergy to rid the body of toxins, but each needs different nutrients to work efficiently.’
‘Restricting your diet to only a handful of foods and omitting entire food groups will drive nutrient deficiencies and slow-down this natural detox process.’
She recommends that those who are trying to lose weight or look after their health forget fad diets and fasting as there are a variety of nutrients that are essential for detoxification and going without them will do you more harm than good.
Forget living on green juices and fresh air, according to Ms Masterman detoxifying is about giving your body all it needs – not starving it of every worldly pleasure
‘The food we eat provides our body with the nutrients it needs to detox, so starvation diets make it impossible for our detox organs to function properly,’ Ms Masterman said
2. Don’t waste your money
The turn of the year is the busiest period for the health and fitness industry.
There’s no end to adverts and promotions enticing us to join gyms, invest in new fitness trackers and lace-up expensive running shoes.
Whilst there’s nothing more important to invest in than your health, for every genuinely great detox product there’s one hundred more that will be of no benefit at all.
‘Packages of teas, powders and capsules which offer a one-stop solution to detoxing should be scrutinised carefully,’ Ms Masterman said.
‘Many contain a whole host of synthetic compounds and nasty additives that are hard for our bodies to absorb and utilise – and may have no effect whatsoever.’
‘Restricting your diet to only a handful of foods and omitting entire food groups will drive nutrient deficiencies and slow-down this natural detox process,’ Ms Masterman said
Whilst there’s nothing more important to invest in than your health, for every genuinely great detox product there’s one hundred more that will be of no benefit at all
Ms Masterman said packages of teas, powders and capsules which offer a one-stop solution to detoxing should be ‘scrutinised carefully’
3. Know your nutrients
Ms Masterman explained that the human body has evolved over thousands of years to remove harmful waste products and naturally detoxify.
Foods high in vitamins, minerals, healthy fats and antioxidants will all support your body’s natural detoxification process.
Here’s her pick of the best five plant-based foods to support a natural detox:
· Citrus Fruit – Lemons, limes, oranges and grapefruit all provide a whopping dose of Vitamin C – a powerful antioxidant that detoxifies free radicals before they can build up as toxins in the body.
· Green Tea – High in ‘catechins’ compounds which have been shown to boost the production of detox enzymes
· Beetroot – Contains high amounts of ‘betanin’, a compound which activates antioxidant enzymes in the liver.
· Nuts and Seeds – These are a source of healthy fats which our body needs to fuel the whole detox process, we also need these to absorb the fat-soluble vitamins (A, D, E and K) – all essential for detoxifying.
· Berries – High in insoluble fibre, berries help to remove waste through the gut – along with the toxins in contains – they’re also the best low-sugar fruit option for a detox double-whammy.
Foods high in vitamins, minerals, healthy fats and antioxidants will all support your body’s natural detoxification process
High in insoluble fibre, berries help to remove waste through the gut – along with the toxins in contains – they’re also the best low-sugar fruit option for a detox double-whammy
4. Don’t expect miracles
‘The wild and exaggerated claims of the food industry only feed the high hopes of New Year detoxers,’ Ms Masterman said.
‘With promises of dramatic weight loss and diets that will leave you looking ten years younger, if you believe everything you read you’ll soon be out of pocket.
‘One of the most popular New Year’s resolutions is to lose weight. In pursuit of instant fat loss, dieters embark on liquid diets, very low calorie ‘cleanses’ and even resort to fasting.’
Although following these fat diets may look good on the scales, you will only be losing water, glycogen stores and even muscle.
Losing weight fast is not only unsustainable but comes with health risks and the long-term likelihood that you’ll gain weight.
Following a healthy lifestyle with good food, plenty of exercise and avoiding things that are bad for us is the best way to promote looking as well as feeling good.
Losing weight fast is not only unsustainable but comes with health risks and the long-term likelihood that you’ll gain weight
5. Start as you mean to go on
‘Whether you want to lose weight, get fit or just feel healthier in yourself – a January detox is a platform for a healthier lifestyle, not a temporary quick fix with instant results,’ Ms Masterman explained.
‘Starting the year as you mean to go on will introduce healthier habits that will help you to stay well in the long-term.
‘Avoiding toxins in the first place is a great way to begin your detox. It will help you to live without the harmful and addictive substances that may be holding you back and causing your body damage.’
She said that limiting your intake of the following is a good place to start:
· Sugar – Provides no nutritious value other than energy, these empty calories can raise blood sugar levels, damage teeth and create chronic cravings
· Caffeine – In moderation, coffee has many health benefits, but high caffeine intakes can have negative effects on our mood, sleep and anxiety levels – if you’re a coffee addict, try limiting yourself to 2-4 coffees per day
· Alcohol – Needless to say, drinking too much booze can leave us dehydrated, low in energy and lacking concentration – not to mention overloading our liver and making it harder to get rid of other toxins
· Processed foods – Most are full of nasty non-nutrients like trans fats, preservatives, additives and salt – cooking from fresh and avoiding convenience foods is a good way to swerve these.