Have a sneaking suspicion that your current diet is keeping you from reaching your health goals? Stomach woes, headaches, low energy and weight gain can all be signs that what you’ve been eating has been overtaxing your system — and that your body is ready for a break. But before you commit to a hunger strike, hear this: “Food can actually cure what ails you,” says Elizabeth Ricanati, MD, medical director for the Cleveland Clinic’s Lifestyle 180 program. “The right diet can increase your energy and restore your sense of well-being.”

That’s where a detox diet comes in. It’s not nearly as scary — or extreme — as the name implies. “Detoxing shouldn’t be about flushing toxins,” says Dawn Jackson Blatner, RD, a spokeswoman for the American Dietetic Association. In fact, the human body is uniquely suited to filter out chemicals and toxins (anything that can potentially harm body tissue) from food and the environment — and there’s no scientific proof that certain herbs, enzymes or laxative-like foods or drinks can do anything that the liver, kidneys and intestines don’t already do on their own.

However, putting aside a set amount of time — be it one day, one week or longer — to cut out less-than-healthy fare while incorporating healthful foods can put you on a path to a healthier way of life, Blatner points out. “The number one reason people abandon diets is because they don’t see results fast enough. Jump-starting with a more drastic (but healthy) eating plan can give you fast results, which can spark your enthusiasm and motivation to stick with it.” 

Embrace “Real” Food
Your first step on a detox diet should be to say so long to processed foods — or food that has been transformed from its original state. Instead, opt for food that’s as close to its original state as possible (for example, raw oats mixed with nuts and chopped apple versus boxed granola). “At least 90 percent of your detox diet should consist of whole grains, fruits and vegetables, and lean protein like beans, nuts, eggs and meat that’s low in saturated fat,” Blatner says. These foods are the richest in nutrients and also tend to be easiest for the body to digest — meaning they’ll give you a lasting energy boost. Blatner points out that it’s also far easier to overconsume calories from processed foods — so a “real” food diet can aid weight loss too.

Opt for Organic
Conventionally produced and farmed foods tend to contain pesticides and other chemicals, and research shows that in large doses, these chemicals can contribute to diseases like Parkinson’s and worsen chronic conditions like asthma, although researchers aren’t sure of the exact mechanisms. Organic food, however, is produced without conventional pesticides, fertilizers or radiation, and in the case of meat and dairy, without growth hormones or antibiotics. “By eating organic food, you reduce the amount of pesticides in your system — in essence, giving your body a break and allowing it to function optimally,” explains Steele Belok, MD, a clinical instructor of medicine at Harvard University and the medical director of the Maharishi Ayurveda Health Center in Lancaster, Massachusetts.

Sip Smarter
During your cleanse, swap soft drinks and sweetened (including artificially sweetened) beverages like iced tea for lots of water and decaffeinated tea. Although alcohol is often lauded for its cardiovascular benefits, it’s still a toxin that the liver must process, which is why it’s best to give it up during your cleansing diet, Dr. Belok says. Ditto for caffeine: “Detoxing should focus on reducing stress and maintaining a sense of calm. Caffeine increases blood pressure and stimulates the nervous system, which can exaggerate stress,” he explains.

Consider a One-Day Liquid Fast
Ayurvedic practitioners often recommend doing a one-day liquid fast to detoxify the body. “Digesting solid food literally taxes your system. But fasting allows your body to rest, which can improve both your physical and mental functions,” Dr. Belok says. (Note: Liquid fasts are not a good idea for people with illnesses like diabetes or Crohn’s disease. Always get the permission of your physician before doing any dietary program). During your one-day fast, drink lots of water, decaffeinated tea, clear broths and Indian lassi (a diluted yogurt drink). At the end of the day, have some vegetable or lentil soup, Dr. Belok advises.