Os sucos detox são bons para você?

What is a juice cleanse?

A juice cleanse involves consuming only the juices of fruits and vegetables for several days. People who promote juice cleanses say this practice can detoxify your body and help you lose weight quickly, due to its low-calorie content.

Helena Barham, Nutritional Therapist, Founder of Nourish&Be, London UK explains a juice cleanse.

"In general, you avoid any solid foods, plus tea, coffee and alcohol," she says. "They vary in time, but normally last between one to seven days.

"Juicing claims to detox your body while getting plenty of nutrients. But unlike smoothies, it removes all the plant fibre instead of blending it in."

Do juice cleanses work?

Most health professionals agree that juice cleanses are not a healthy choice. They often lack essential nutrients - including fibre - are too low in calories, too high in sugar, and an ineffective method for long-term weight loss.

Do juice cleanses help you lose weight?

When it comes to weight loss, you may some shed pounds quickly, but research shows you will probably put them back on when you return to a normal diet.

This happens because the low-calorie nature of a juice cleanse signals to your body that it's starving, causing your metabolism to slow down to save energy. As a result, when you start eating normally again, your body has a harder time maintaining long-term weight loss and is more likely to regain the weight.

Os sucos detox são bons para você?

If you are considering a juice cleanse, keep in mind that most health professionals typically advise against it.

As Barham says, you do not have to starve yourself to lose weight.

"Restricting food in such a way is not good for your mental health," she says. "Neither is it a healthy and sustainable way to lose weight."

She adds that though there are some potential health benefits to a juice cleanse, they are only apparent when compared to a less healthy diet.

"If someone is eating a diet full of ultra processed foods and no plants, then comparatively a juice cleanse may be more nutritious," she explains. "But I still don’t think that this level of calorie restriction is good."

Are juice cleanses safe?

Doing a juice cleanse may jeopardise your health - especially because it doesn't provide anywhere near your daily recommended calorie intake.

Barham says that one potential hazard of underfeeding yourself is that your body may get used to it.

"In this case, your body will go into a survival mode where less energy is needed, so your metabolism slows down," she explains. "People who restrict their diets tend to find they put on weight very easily. This is because their body is expecting a shortage of food, so it stores energy as fat to see it through."

This has a different effect compared to people who do intermittent fasting regularly.

Barham warns that juices can also be very sugary, depending on their ingredients - something that isn't helped by the absence of fibre.

"Drinking juice can lead to a blood sugar spike because the sugars are not locked away in fibre," she says. "This means they can be absorbed straight into your blood. Combine fluctuating blood sugar with a lack of food, and it is hardly a recipe for a happy body and happy mind.

It's 'Hanger Central', and doing a cleanse for a number of days - who knows how that might affect someone’s mental health."

What can I do instead of a juice cleanse?

If you prefer not to do a juice cleanse but still want the supposed benefits, Barham recommends you focus on two key dietary areas to support your body's natural detoxification process.

Barham advises that if you want to improve your health - whether for weight loss, skin health, or overall wellbeing - getting professional guidance can help you build sustainable habits and stay on track.