A 3 day detox cleanse is a short-term diet that claims to eliminate toxins from your body and promote weight loss. Supporters of detox cleanses believe that limiting your diet to liquids or specific foods can remove harmful substances and kickstart weight loss. Detox cleanses typically last from 3 to 30 days.
The premise behind detox cleanses for weight loss is that limiting your calorie intake and cutting out certain foods forces your body to burn stored fat for energy. However, there is little scientific evidence that detox cleanses actually remove toxins or cause significant weight loss.
The amount of weight you may lose on a 3 day detox cleanse can vary based on the specific plan. Factors like how many calories you consume and your activity level can also impact any potential weight loss.
Calorie Intake
The number of calories you consume on a 3 day detox directly affects how much weight you may lose. Most detox cleanse plans provide around 1,000 calories or fewer per day.
Consuming so few calories creates a large daily calorie deficit, meaning you burn more calories than you consume. This can lead to rapid weight loss in a short period of time.
For example, if your body burns around 2,000 calories per day, consuming just 1,000 calories would create a 1,000 calorie deficit. Over 3 days, this totals a 3,000 calorie deficit which could result in around 0.9 kg (2 lbs) of weight loss.
However, losing weight too quickly through severe calorie restriction can be dangerous and is not a sustainable strategy. Very low calorie intake may also lead to side effects like fatigue, headaches, nausea, and constipation.
Fluid Loss
A major portion of any weight lost on a detox cleanse is likely water weight, not body fat. Many detox plans limit food intake and emphasize drinking large amounts of juice, water, tea, or other liquids.
This can flush out your system and lead to water weight loss. However, losing water weight is temporary and contributes little to your overall fat loss efforts.
Some sources estimate that water weight accounts for up to 2 kg (4.4 lbs) of weight loss in the first week of a low calorie diet. So in the case of a 3 day detox, water loss could account for around 0.9-1.4 kg (2-3 lbs) of weight change.
Activity Level
Increasing your physical activity while following a detox can create a greater daily calorie deficit and may lead to more weight loss.
The more active you are, the more calories you will burn. Engaging in moderate exercise like brisk walking for 30–60 minutes per day can help increase weight loss during a detox.
However, some detox plans result in fatigue, headaches, weakness, and low energy from the severe calorie restriction. This can make it difficult to exercise as intensely as usual.
| Activity (1 hour) | Calories Burned |
|---|---|
| Walking (4 mph) | 280 |
| Jogging (5 mph) | 510 |
| Swimming | 400 |
| Cycling (10 mph) | 410 |
As shown in the table, engaging in moderate exercise for 1 hour per day can increase your calorie deficit and weight loss by 280–510 calories. Over the course of a 3 day detox, this could amount to an extra 0.2–0.5 kg (0.4–1 lb) of weight loss from burned calories alone.
Type of Cleanse
There are many different types of cleanses, which can impact weight loss results. Some involve consuming only juices or smoothies, while others restrict diet to fruits, vegetables, or specific foods.
Cleanses that provide fewer than 1,000 calories per day will create the largest deficit and typically result in more weight loss. Very low calorie juice or smoothie cleanses often provide only around 600–800 calories per day.
Here is a comparison of possible weight loss on different types of popular cleanses:
| Cleanse Diet | Daily Calories | 3 Day Calorie Deficit | Estimated Weight Loss |
|---|---|---|---|
| Juice cleanse | 600-800 | 2,400-3,000 | 0.7-0.9 kg (1.5-2 lbs) |
| Smoothie cleanse | 800-1,000 | 2,000-3,000 | 0.6-0.9 kg (1.3-2 lbs) |
| Raw food cleanse | 800-1,200 | 1,800-3,000 | 0.5-0.9 kg (1.1-2 lbs) |
As you can see, juice and smoothie cleanses typically provide the lowest calorie intake and greatest potential for weight loss. Raw food cleanses also lead to weight loss, but may allow a few more calories.
Duration of Cleanse
Longer cleanse duration can lead to more weight loss, but performing cleanses for longer than 3 days is not recommended. Most experts advise against detox cleanses lasting more than 3 days.
Here is a comparison of possible weight loss from a juice cleanse over different durations:
| Duration | Total Calorie Deficit | Estimated Weight Loss |
|---|---|---|
| 1 day | 800-1,200 | 0.2-0.4 kg (0.5-0.8 lbs) |
| 3 days | 2,400-3,600 | 0.7-1 kg (1.5-2.2 lbs) |
| 5 days | 4,000-6,000 | 1.2-1.7 kg (2.6-3.7 lbs) |
| 7 days | 5,600-8,400 | 1.6-2.4 kg (3.5-5.3 lbs) |
As shown, weight loss tends to increase with longer duration. However, cleanses longer than 3 days offer limited additional weight loss benefit and may endanger your health.
Individual Factors
Several individual factors impact how much weight you may lose on a detox cleanse, including:
Metabolic Rate
Your basal metabolic rate (BMR) determines how many calories your body burns at rest. Those with a higher BMR will burn more calories per day and typically lose more weight on a detox cleanse.
Starting Body Weight
People who weigh more tend to lose more weight on a detox cleanse simply because their maintenance calories are higher. Greater body weight requires more calories per day to maintain it, so larger calorie deficits can be achieved.
Age
Older adults may lose less weight on a detox cleanse than younger people. Metabolism slows down with age, so older people burn fewer daily calories.
Insulin Sensitivity
Some research indicates that individuals with better insulin sensitivity experience greater weight loss on very low calorie diets like cleanses.
Genetics
Variations in certain genes related to metabolism and appetite regulation may impact your weight loss response to the severe calorie restriction of a detox cleanse.
So while most people can expect to lose around 0.5–2 kg (1–4 lbs) from a 3-day detox, your individual results will vary based on your unique attributes.
Is Detox Cleansing Safe?
Despite claims of detoxification and weight loss, many health professionals warn against detox cleanses.
Potential dangers include:
- Nutrient deficiencies
- Severe calorie restriction
- Dehydration
- Headaches, fatigue, or weakness
- Hypoglycemia
- Electrolyte imbalances
If you have any medical conditions or take any medications, you should avoid detox cleanses altogether due to safety concerns.
While supporters believe cleanses eliminate toxins, your body already has effective detoxification systems in place, including your liver, kidneys, skin, lungs, and gastrointestinal tract. No evidence indicates that cleanses enhance toxin elimination above your body’s own mechanisms.
Additionally, most of the weight lost on cleanses is water weight or lean tissue, not fat. So cleanses do not specifically target weight loss through fat reduction.
For safe and sustainable weight loss, focus on a balanced, calorie-controlled diet combined with more activity instead of extreme cleanses or detoxes. Aim to lose around 0.5–1 kg (1-2 lbs) per week through a modest calorie deficit.
Conclusion
On a 3 day detox cleanse, you may lose around 0.5–2 kg (1–4 lbs). However, this number varies based on the specific cleanse plan, your calorie intake, activity level, and personal attributes.
Much of the weight loss comes from losing water weight, not body fat. Performing a detox or cleanse longer than 3 days is not recommended due to health risks.
For safe, long-term weight loss, make healthy dietary changes you can sustain and engage in regular physical activity rather than turning to extreme or restrictive short-term cleanses. Losing weight at a gradual pace through a calorie deficit allows your body to adapt and helps promote healthy habits.