
What if the secret to weight loss wasn’t really a secret at all? According to
Christine Gerbstadt, author of
Doctor’s Detox Diet, The Ultimate Weight Loss Prescription,
everything we need to slim down is right in front of us–no special
fasting diets, lemonade drinks or meal replacement bars. Instead, she
says the key is to choose whole foods that work together to support our
organs. Specifically our liver, kidneys, skin, intestines and
lymphatics. When we optimize these organs through our diet choices, they
remove more toxins and waste, fight inflammation, and speed-up
metabolism to burn existing fat and keep it off.
To find out more about how to best support permanent weight loss, we
talked with Gerbstadt who says that it starts–and continues–with a good
detox.
What exactly is detoxing and cleansing? Are they two different things?
The scientific definition of detox is not the way we use it. The
technical term really just means to remove drugs or alcohol or other
toxic substances from the body. Or it can mean emptying the colon for a
procedure like a colonoscopy. But the way we use it now is really just
removing the body of impurities. We’re not going to remove things like
mercury because that gets into our bones, but we can remove things like
cholesterol, fat and refined sugar. It’s basically removing impurities
from our diet and from our bodies. Cleansing is the same, but people
think about cleaning up their lifestyle a lot more than just what you
eat or drink here. Cleansing can include adding exercise, avoiding
pollution, avoiding UV rays, etc.
So is a detox diet a short-term diet or a long-term lifestyle?
The detox diets that have become popular with celebrities where you
can drop 10 pounds in 10 days are focused on starvation, restriction,
fasts and eliminating almost everything from your diet. Those kinds of
diets are nothing more than fad diets and definitely only work in the
short term. In fact, with those you only lose water weight because it
takes three weeks to start losing fat. Eating a detox diet needs to be
an on-going long-term, lifestyle commitment. You don’t just do it once a
month or once a year and then eat whatever you want the rest of the
time, thinking that a few days of fasting is going to clean you out.
You’ll still have high cholesterol, diabetes and excess pounds.
So what do you recommend eating during a detox diet?
It’s using mostly whole foods and focusing on foods in their natural
states, like vegetables, fruits, whole grains, nuts, beans, etc. People
can choose to be vegetarian or not, and if they don’t eat meat, that
means including more legumes. Basically, eating a detox diet means
you’re eating healthy diet most of the time to support your organs,
release impurities and keep them out of your body.
How is your detox diet different than other whole foods diets?
The focus of mine is on the five detox organs–your skin, intestines,
kidney, liver and lymphatic system. You need to make a meal plan that is
going to include foods to support each organ system. For example, I
recommend a lot of herbs and spices because they are really potent
sources of nutrients that help to support the organs; basil is really
good for your kidneys and liver. Once you start eating more whole foods,
they become very familiar and you start including this variety into
your everyday diet and not wanting the processed foods anymore.
So when you say a detox diet, you basically mean a detox lifestyle, right?
Yes, this is an ongoing way of eating. Not a short-term fix.
How does this detox lifestyle help you lose weight?
When you get all of these organs to work, your metabolism will be at
its peak and that’s where the weight loss comes in. You’re not keeping
food or fat that your body doesn’t need. I recommend about 1,600
calories a day for a woman to keep your metabolism up, depending on the
amount of physical activity each day. Most people should be able to
maintain or lose weight based on that.
Weight loss is going to be the result of a calorie deficiency or
activity increase. The reason a detox diet is better is because you are
eating to support all of your organ systems to maintain your body at its
best. Even if you ate these same calories with fast food, you may still
lose weight, but you’re not going to be as healthy and your organs are
not going to be working as well.
How much weight can people typically lose here?
You can lose 100 pounds, but it might take 18 months. I had one
client who lost 37 pounds in 17 weeks, so a little over two pounds a
week. She went from eating 2-3 fast food meals and 4-6 sodas a day with
no physical activity, to eating like this–more fruits, vegetables,
beans, etc. and started walking 5 days a week for 25 minutes. She was
very dedicated and the results were very important to her. The type of
foods changed, the calories came down a little and she started
exercising. In general, if people eat a whole foods diet, they can
expect to lose about one pound a week on average.
Is a lot of that just water weight at first?
That’s a great question. The first week can be the biggest weight
loss and it can include the extra fluid you’re holding on to. Even if
you just start with little changes to your diet like eating “real” foods
versus other traditional meal replacement foods, you’re probably going
to notice a difference and get mentally prepared for a new lifestyle of
eating.
Can this type of diet work for anyone who wants to lose weight?
It really can work for anybody. If you have diabetes or a serious
medical condition, you may need to modify and get a registered dietician
to help you out. But eating this way can help stabilize your blood
sugar and blood pressure. I have had clients go off their diabetic
medications after starting to eat like this and maintaining this
lifestyle.
What’s your biggest no-no for food?
Salt. When I go into a client’s home, I hide the salt shaker. That
whole bloating and puffiness that people feel when they want to loosen
their belts after a meal can be alleviated by taking away the salt and
using herbs and spices instead. This is one of the best things you can
do.
What is your number one go-to food for weight-loss?
That would definitely be raw vegetables, especially dark leafy
greens. They have fiber, water, crunch and you can do a lot with them.
You can eat them alone or add them into a recipe. So instead of just
having a turkey sandwich on whole wheat bread, it’s so much more fun to
that turkey sandwich on whole wheat bread with baby spinach, arugula and
other vegetables added in. It looks a lot prettier and has a lot more
nutrients like vitamin C and A. Most people aren’t getting enough
vegetables in their diet each day so adding more raw vegetables this way
is an easy way to do it.