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repairing tissues, assisting in the natural detoxification process and improving immune system function. A handful of clinical studies have shown increased liver detoxification with a commercial detox diet or supplements, but these studies have flawed methodologies and small sample sizes and are often done on animals. In addition, supplements are not regulated by the U.S. Food and Drug Administration as food and drugs are. They can be put on the shelf without full evaluation of ingredients or proven efficacy, except in rare cases in which supplements are tested by a third party. In fact, some commercial supplements have raised so many health and safety issues that the FDA and the Federal Trade Commission have taken legal action against the companies that make them to remove their products from the market. Some detox diets and programs can have serious side effects, particularly those including laxatives or enemas, or those that restrict intake of solid foods. These approaches can lead to dehydration, nutrient deficiencies and electrolyte imbalances. In addition, diets that severely restrict certain foods or food groups usually don’t lead to lasting weight loss. Instead, these types of diets often put the body into “starvation mode.” That means that rather than burning calories, your body holds on to them to use as energy. Doing that repeatedly over a long period can lead to a chronic decrease in metabolism, which means that the number of calories you burn at rest may slowly decrease over time. This can make it more difficult to lose weight and balance blood sugar. It can also leave people more susceptible to chronic metabolic conditions such as cardiovascular disease and diabetes. A healthy lifestyle, without the detox diet Focusing on sustainable lifestyle shifts can make a huge difference – and unlike a detox diet, actually work. Number one, eat a balanced diet. Aim to eat mostly whole grains, lean protein choices, fruits and vegetables of many colors, low-fat dairy, nuts and seeds. This way, you’re getting a variety of nutrients, antioxidants and a good amount of fiber. Number two, hydrate. For women, the recommended daily water intake by the Academy of Nutrition and Dietetics is 11½ cups; for males, it’s 15½ cups. However, you get about 20% of that total from food, which leaves nine cups for women and 13 cups for men as the daily recommended water intake. This is comparable to 4½ 16-ounce water bottles for women and 6½ 16-ounce water bottles for men. Lastly, move your body in a way that you enjoy. The more you enjoy being active, the more likely it will become a routine. Aim for at least 150 minutes, or 2½ hours of moderate-intensity physical activity every week. Focusing on these types of long-term, sustainable healthy habits is the key to weight loss and overall health and wellness.