DETOXING WITH JUICE – Jumpstart weight loss, boost energy levels and restore your health with tasty juices.
Are you interested in trying a juice cleanse to reset your system or boost initial weight loss before embarking on a longer-term healthy eating plan?
Juice cleanses are typically 3 days long and consist of a variety of fruit and vegetable combinations depending on whether you try different recipes online to make from home or purchase pre-packaged juices from juice cleanse companies.
Whether or not you view your juice cleanse as a success depends largely on your reasons for doing one. Unfortunately there is little medical evidence that juice cleanses offer long-lasting weight loss but that they should rather be used as a means to kickstart a healthier eating plan that is sustainable over the long-term.
Nevertheless, many have turned to juice cleanses and can attest to improved energy levels, reduced inflammation, and better digestion. For this reason, I have compiled a Detoxing with Juice free PDF download that you can grab right here ( and the Juicing Tracker here ) which covers a lot more detail about the intricacies of a juice cleanse, as summarised below:
WHAT IS A JUICE CLEANSE?
A juice cleanse is a type of diet or fast that involves only consuming juices from fruits and vegetables as a means of weight loss and body detoxification. They should be viewed as a tool to kick-start detoxification within the body and assist initial weight loss, whether that is primarily reduced water retention or actual fat-loss.
Juice cleanses can be made either with a juicer or blender or purchased in store or online as prepackaged products. While juicing involves squeezing the juices from fruits and vegetables and then discarding the pulp, blending mixes all of the edible parts of fruits and vegetables, including the fibrous pulp, for consumption.
THE HISTORY OF JUICE CLEANSES
Making juice from fruits and vegetables for health purposes is not a new concept, in fact it can be dated back to the 1930s after the invention of the first modern juicing machine which was used as a cure for various ailments among alternative health practitioners.
It was believed and still is, that drinking juices provides the body with healing nourishment,flushes the body of toxins and excess waste and paves the way for a healthier way of eating.
HOW IT WORKS
Drink only juice or smoothies for the duration of the cleanse, which is typically one to three days. Although there are many juice cleanse variations, a typical cleanse has three important stages that you must follow. These include preparing for the cleanse in days prior, undergoing the cleanse and then easing out of the cleanse by slow reintroduction of certain foods.
Learn more about these 3 different stages and what they involve in this PDF Juicing download.
It’s completely normal to not feel too great during your fast as your body is detoxing itself. Extra care should therefore be taken during your cleanse including:
- Reducing physical activity.
- Undergoing certain treatments to assist blood circulation like a massage.
- Practising self care to reduce stress
- Preparing yourself for potential moodiness as part of the detox.
If you want to learn how to better care for yourself during a detox, grab my PDF here.
Examples of some of the juice blends include:
- apple, cucumber, celery, romaine lettuce, lemon, spinach, kale, and parsley
- apple, lemon, ginger, and beet
- apple, pineapple, lemon, and mint
- filtered water, cayenne, lemon, almonds, dates, sea salt, and vanilla bean
Drinking six of these juice combinations daily equates to 1,310 calories per day.
WHAT TO EAT
Raw, organic juice is the key component to any cleanse although vegan, gluten-free meals and snacks may be included for those who require additional energy, or those who are new to juice cleansing and want to ease into the practice of juice cleansing at first.
Water should also be consumed between each juice to assist with flushing toxins out of your body.
The following list below will give you a good idea of what should and should not be included in your juice cleanses:
- Raw, fresh juice made from fruits and vegetables
- Almond milk
- Gluten-free vegan meals
- Vegetable broth
- Raw vegetables, like carrots or peppers to snack on
- Processed foods
- Meat, poultry, or dairy
- Sugar and sweets
More tips regarding what to eat and what to avoid are downloadable here.
A typical 3-day juice cleanse looks like the following but can obviously be adapted to your needs:
- Waking Up: Lukewarm water with a splash of fresh lemon juice
- 8–9 a.m.: Juice, such as the green vegetable juice
- 10:30–11:30 a.m.: Juice (or smoothie/cleanse food)
- 1–2 p.m.: Juice (or smoothie/cleanse food)
- 3–4 p.m.: Juice such as the beet, carrot, apple juice
- 5–6 p.m.: Juice (or smoothie/cleanse food)
- 6–8 p.m.: Smoothie or almond or cashew nut milk
Drink your juice slowly instead of gulping down for better absorption. The final juice of the day should be consumed at least 3 hours prior to bedtime although you should drink water throughout the day.
BREAKING THE FAST
The day immediately after completing your cleanse should include lighter foods, mainly incorporating vegetables, either raw or lightly steamed, and fruit or nuts. The portion sizes should mirror what you ate leading up to the cleanse.
On day 2 following the end of the cleanse, add additional plant foods, such as beans, brown rice, or quinoa. By the fifth day after the cleanse, you should start to resume eating regular healthy meals.
It’s also a good idea to use the days post your cleanse to identify reactions you may have to particular foods reintroduced into your diet which you can do with a journal.
POTENTIAL BENEFITS AND RISKS OF A JUICE CLEANSE
Benefits of a juice cleanse may include:
- A boost in overall health due to the introduction of fruits and vegetables that are high in vitamins and minerals.
- Reduction of inflammation and immune boost with increased energy levels.
- The flushing of built up toxins within the body.
- Improved ingestion by introducing healthy enzymes that make the gut work more efficiently.
Potential risks associated with a juice cleanse include:
- Harm to those who already have kidney disorders. Certain types of juice contain oxalate, an acid that can contribute to kidney stones and other kidney problems.
- Only temporary weight loss followed by potential weight gain after the cleanse. Cleansing diets are usually low in calories so it makes sense that initial weight loss occurs but whether this is long-lasting is not backed by much evidence.
- A greater risk to illness if a person consumes juices that are unpasteurized or have not had another treatment to remove bacteria. This is especially true for very young and older people as well as those with weakened immune systems.
- Loss of nutrients in stool if a juice cleanse includes laxatives or other methods of bowel stimulation. This can in turn also lead to dehydration and imbalanced electrolytes.
- Low blood sugar levels experienced as a result of low calorie consumption.
HOW IT COMPARES TO HEALTHY EATING PLANS AND SIMILAR DIETS
Following a juice cleanse can provide a short-term boost for starting a new healthy eating program or a quick reset if you have overindulged over a few days. It’s not, however, recommended as a long-term weight loss solution.
It also will not teach you valuable skills such as healthy meal planning and preparing.
Similar plans to the juice cleanse include:
- Cabbage Soup Diet: A homemade soup eaten several times a day and includes other foods that can be eaten on specific days.
- Grapefruit Diet: A 10-day plan that encourages eating grapefruit or drinking grapefruit with every meal..
- Master Cleanse: A popular, short-term liquid diet including salt water and six to 12 glasses of a special homemade lemonade.
Juice cleanses are somewhat of a controversial topic within the health and medical community as they usually do not offer long-term results for weight loss or general health. The pros of a juice cleanse seem to weigh equally against the potential risks.
Any health benefits gained are usually only temporary which is why juice cleanses should in fact be used as an initial detox followed by a sustainable and long-term eating plan for weight loss and overall improved health. Understanding why you want to follow a juice cleanse is therefore important as it would seem that it is more aligned towards helping you to get a little boost for a long-term healthy eating plan rather than for substantial and long-lasting weight loss.
If you do decide to start a juice cleanse, always consult with your doctor first, particularly for cleanses lasting longer than one day or for anyone with an existing health condition.