Detoxes and cleanses have become so mainstream, you may feel like you're doing something wrong if yo...

1. Planning a detox or juice cleanse? 5 dos and don’ts
Detoxes and cleanses have become so mainstream, you may feel like you're doing something wrong
if you haven't tried at least one. But the truth is detoxes and cleanses aren't right for everyone, and
they can even backfire.
The key to reaping the rewards is finding what works, and doesn't work, for you. Here are five dos
and don'ts, and real-life lessons I've learned from my clients. Some of them may just surprise you.
Don't do it to be trendy
Even at the thought of being restricted, some of my clients experience intense cravings, or obsessive
thoughts of food, and become more prone to binge eating. This is often the case for people who
were put on diets as children, or have a history of strict dieting or disordered eating. While some
people rave about how amazing they feel physically and emotionally during a cleanse, I've seen
others struggle with moodiness, irritability, depression, fatigue, constipation, constant thoughts of
food, and rebound overeating.
Striving to eat clean, all natural foods is fantastic, but you don't need to do a cleanse or detox to be
healthy. If your body, mind, or both don't react well to limiting your diet, even for three, five, or
seven days, don't put yourself through it.
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Do choose a detox or cleanse that's right for you
There's no one standard definition of a cleanse or detox. For some, it means pressed juice only, and
for others a cleanse can simply mean cutting out things like alcohol, caffeine, processed or refined
foods, sugar, gluten, common allergens and animal protein. While super strict regimes are incredibly
popular, most of my clients feel much more energized and satiated when they include lean protein,
and/or raw veggies and fruits they can chew, rather than juices that are gone in a few gulps. It's
perfectly OK to "cherry pick" from various plans to create a program that feels right for you.
Don't pull a double whammy and work out too
Detoxes and cleanses are all about ending erratic, unhealthy eating, and rebooting and resetting
your metabolism. This is much easier to do when you give your body a brief break from exercise.
Trying to workout while following a limited eating plan can create unwanted side effects, because
cleanses and detoxes generally don't provide the extra fuel needed for exercise, or the added raw
materials required for healing and recovery. As a result, doing both can leave you feeling tired,
dizzy, and nauseas. It can also result in breaking down muscle mass, which can up your injury risk
and lower your metabolic rate, the exact opposite of what you're aiming for.
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Do use a detox or cleanse as a gateway to a healthier diet
In my experience, the greatest benefit to a detox or cleanse is its ability to start fresh, and transition

2. to a long-term, healthy way of eating. Many of my clients, and people who have followed the '5 Day
Fast Forward' cleanse from my latest book, have told me that even within five days, their cravings
for salty, fatty, or sweet foods disappear, they begin to appreciate the natural flavors of whole, fresh
foods, and they're able to reconnect with normal hunger and fullness cues.
In addition, losing some pounds and inches
quickly can create the motivation and
confidence to embark on a longer journey.
Finally, detoxes and cleanses prevent you
from being able to act on your usual
emotional, social, environmental, and
habitual eating triggers, which can be the
first step to breaking unhealthy patterns.
All of these benefits can make committing
to healthy goals - like cooking at home more
often, eating breakfast each day, and
bringing your lunch to work - a whole lot
easier.
healthy diets
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Don't use a detox or cleanse as a way to purge
I've seen numerous people get stuck in the trap of bouncing back and forth between a cleanse or
detox and bouts of overindulging. Because cleanses and detoxes have become so popular, this
seesaw syndrome can be socially acceptable. But emotionally, using cleanses and detoxes this way
can become a lot like other methods of purging, including over-exercise, or taking laxatives or
diuretics - it can feel like something you don't want to do, and know isn't healthy, but feel like you
have to do, in order to undo the effects of overeating.
If you've found yourself on this roller coaster ride, reach out for help. While black and white, all or
nothing relationships with food are common, they aren't good for you physically or emotionally, and
striking a sustainable, healthy balance is possible.
Cynthia Sass is a registered dietitian with master's degrees in both nutrition science and public
health. Frequently seen on national TV, she's Health's contributing nutrition editor, and privately
counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports
nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is
board certified as a specialist in sports dietetics. Her latest New York Times best seller is S.A.S.S!
Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches.
http://www.becomegorgeous.com/fitness-diet/healthy_diets/
This article originally appeared on Health.com.