The JJ Smith 10 day cleanse is a popular detox program that aims to help people lose weight, improve digestion, and reset their metabolism. It was created by nutritionist JJ Smith and involves following a very restrictive diet for 10 days straight. Here is a quick rundown of how to do the JJ Smith 10 day cleanse:
What is the JJ Smith 10 Day Cleanse?
The JJ Smith 10 day cleanse is a 10 day detox program that involves restricting calories and avoiding certain foods. It is intended to help:
- Lose weight
- Reset metabolism
- Reduce bloating
- Improve digestion and gut health
- Reduce inflammation
- Clear skin
- Increase energy levels
The cleanse was created by nutritionist JJ Smith, who says it helps eliminate toxins and digestive issues that contribute to weight gain. The program involves drinking green smoothies, eating light meals, and avoiding processed foods, dairy, gluten, meat, and sugar.
What Can You Eat and Drink During the 10 Days?
The JJ Smith 10 day cleanse is very restrictive. Here are the guidelines for what you can eat and drink:
Allowed Foods and Beverages:
- Green smoothies – 1 per day minimum made with approved ingredients
- Non-starchy vegetables – greens, broccoli, carrots, etc.
- Small amounts of fruit – apples, oranges, berries
- Lean protein – fish, chicken, eggs, bone broth
- Herbal teas
- Lemon water
- Vegetable broth
- Nut milks – almond, cashew, coconut (unsweetened)
Avoid These Foods and Drinks:
- Dairy – milk, cheese, yogurt
- Gluten – wheat, barley, rye
- Meat
- Eggs
- Soy
- Corn
- Processed foods
- Sugar – real and artificial sweeteners
- Fruits – except small amounts of low sugar fruits
- Starchy vegetables – potatoes, yams, etc.
- Legumes – beans, peas, lentils
- Caffeine
- Alcohol
The 10 Day Cleanse Meal Plan
Here is an example of what a daily meal plan may look like on the JJ Smith 10 day cleanse:
Upon Waking
- Hot lemon water
Breakfast
- Green smoothie
Mid-Morning Snack
- Raw veggies
- Hummus
Lunch
- Large salad with greens, carrots, cucumbers
- Chopped chicken breast or wild salmon
- Olive oil and lemon juice dressing
Afternoon Snack
- Apple slices
- Handful of raw almonds
Dinner
- Steamed or roasted non-starchy veggies
- Baked or grilled chicken breast
- Side salad with olive oil and vinegar
Recipes for the 10 Day Cleanse
It’s important to have variety on the cleanse to keep you satisfied. Here are some delicious recipes to try:
Green Smoothies
Green smoothies using leafy greens and fruit are a staple of the cleanse. Try recipes like:
- Spinach pineapple smoothie – spinach, pineapple, almond milk, chia seeds
- Mean green smoothie – kale, apple, banana, pineapple, almond milk
- Berry explosion smoothie – mixed berries, kale, almond milk, flaxseed
Salads
Load up on nutrient-dense salads with lean protein. Good recipes include:
- Arugula chicken salad – arugula, chicken, avocado, carrots, apple cider vinegar
- Taco salad – romaine, ground turkey, peppers, onion, salsa, lime juice
- Salmon spinach salad – spinach, salmon, red onion, lemon juice, olive oil
Proteins
Choose healthy proteins like fish, chicken, turkey and get creative with preparation:
- Lemon pepper salmon
- Herb roasted chicken
- Turkey meatballs
- Tuna patties made with mashed chickpeas and veggies
Veggie Dishes
Non-starchy roasted veggies make great cleanse side dishes, like:
- Roasted cauliflower and broccoli
- Spicy roasted Brussels sprouts
- Zucchini noodles with marinara sauce and basil
Tips for JJ Smith 10 Day Cleanse Success
Here are some top tips for having the best results on the JJ Smith 10 day cleanse:
- Prepare ahead – Chop veggies, cook chicken, and make dressing so meals are easy to assemble.
- Drink enough water – Aim for at least 64oz to stay full and flush out toxins.
- Get enough protein – Eat protein with each meal to control hunger.
- Supplement – JJ Smith recommends supplements like probiotics and digestive enzymes.
- Reduce intake slowly – Ease off the cleanse over 3-5 days to transition back to normal diet.
- Avoid strenuous exercise – Focus on light activity like walking, yoga or pilates.
The Benefits of Doing the JJ Smith 10 Day Cleanse
Here are some of the top benefits you can experience from completing the 10 day cleanse:
- Rapid weight loss – Lose up to 15 pounds to jumpstart a weight loss program
- Reduced bloating and inflammation
- Increased energy levels
- Improved digestion and regularity
- Healthier looking skin and hair
- Cravings for sugar and processed foods decrease
- Resets taste buds to enjoy natural foods
- Lowers risk for chronic diseases
- Detoxes the liver and colon
Potential Drawbacks of the JJ Smith 10 Day Cleanse
While the cleanse can provide benefits, there are also some potential drawbacks to be aware of including:
- Very low calorie intake – Less than 1200 calories per day
- Nutrient deficiencies possible if diet is very limited
- Challenging to follow for 10 full days – High risk of quitting!
- Caffeine withdrawal symptoms like headaches
- Intense hunger and cravings
- Temporary fatigue, irritability, and moodiness
- Need to prepare special meals and snacks
Who Should Not Do the 10 Day Cleanse?
The restrictive nature of the cleanse make it inappropriate for some people including:
- Women who are pregnant or breastfeeding
- Anyone under 18 years old
- Those with certain medical conditions like diabetes or kidney disease
- People who take certain medications that require food to absorb properly
- Those who struggle with disordered eating or eating disorders
- People who have nutritional deficiencies or who are underweight
It’s best to talk to your doctor before doing such an intensive cleanse.
How to Transition Off the 10 Day Cleanse
It’s important to slowly transition off the cleanse over several days. Here are some tips for getting back to normal eating:
- Gradually reintroduce foods – Start with healthy proteins and high fiber carbs.
- Don’t overeat or binge – Stick to reasonable portions.
- Continue drinking smoothies – Have at least one green smoothie a day.
- Reduce stimulants slowly – Taper caffeine and sugar intake.
- Keep avoiding processed foods – Stick to whole, natural foods.
- Consider doing the cleanse once per season – Doing 4 cleanses per year can provide ongoing detox.
Maintaining Cleanse Benefits
Here are some tips for keeping up the healthy habits after finishing the 10 day cleanse:
- Choose lean proteins like fish, poultry, beans, tempeh
- Eat plenty of fruits and vegetables
- Limit red meat to once per week or less
- Avoid sugar, refined grains, and hydrogenated oils
- Drink at least 64oz of water per day
- Exercise for 30-60 minutes most days of the week
- Manage stress with yoga, meditation, massage
- Take probiotic and digestive enzyme supplements
- Get enough sleep – aim for 7-9 hours per night
The Bottom Line on the JJ Smith 10 Day Cleanse
The JJ Smith 10 day cleanse is an intensive program that can provide rapid weight loss and other health benefits, but it is also very restrictive. Consulting with a doctor and transitioning off the cleanse slowly helps minimize any risks. Maintaining healthy habits after finishing the cleanse can help preserve the results long term.