A juice cleanse is a type of diet that involves consuming only fresh fruit and vegetable juices for a set period of time. The purpose of a juice cleanse is to flood the body with nutrients and allow the digestive system to rest. Juice cleanses last anywhere from 1-7 days, with 3 days being the most common. While juice cleanses provide vitamins and minerals, they lack protein, fat, and fiber, so it’s not recommended to stay on them for more than a few days at a time.
Can you eat anything solid on a juice cleanse?
No, the idea behind a juice cleanse is to give your body a break from digesting solid food. During a juice cleanse you only consume liquids like fresh pressed juices, smoothies, nut milks, broths or herbal teas. Some cleanse programs allow you to have coconut water, fresh lemon or lime juice diluted in water, or very light pureed soups like butternut squash. The restriction of solid foods is meant to give your digestive system a rest while flooding it with antioxidants and nutrients from juiced fruits and vegetables.
What are some common ingredients used in juices for a cleanse?
Here are some of the most popular ingredients used in juices and smoothies for cleanses:
- Leafy greens – kale, spinach, collard greens, Swiss chard
- Cruciferous veggies – broccoli, cabbage, bok choy, cauliflower
- Root vegetables – beets, carrots, sweet potato
- Citrus fruits – orange, grapefruit, lemon, lime
- Berries – blueberry, raspberry, strawberry, blackberry
- Pineapple
- Cucumber
- Celery
- Apple
- Ginger
- Turmeric
These fruits and vegetables provide antioxidants, vitamins, minerals and phytonutrients. Combining produce from different color groups ensures you get a wide spectrum of nutrients.
What are some sample juice recipes for cleansing?
Here are a few tasty juice combinations to try on a cleanse:
Green Goddess Juice
- 1 cucumber
- 5 stalks kale
- 1 apple
- 1 lemon
- 1 inch ginger
- 1⁄2 cup pineapple
Beet Orange Carrot Juice
- 3 medium carrots
- 1 small beet
- 1 orange, peeled
Berry Detox Smoothie
- 1 cup almond milk
- 1 cup mixed berries
- 1 banana
- 1 tablespoon almond butter
- 1 teaspoon flax seeds
Ginger Apple Turmeric Juice
- 2 apples
- 1 inch turmeric
- 1 inch ginger
- Squeeze of lemon
What benefits can you expect from a juice cleanse?
Potential benefits of juice cleansing include:
- Weight loss – By consuming only juices, smoothies and light soups, you eliminate a significant number of daily calories which can lead to weight loss, especially over 3-7 days.
- Reduced bloating – Removing processed foods, wheat, dairy and alcohol can help reduce bloating and water retention.
- Boosted immunity – The fruits and veggies in juices are loaded with antioxidants that can help strengthen the immune system.
- Increased energy – The natural sugars in juices provide an energy boost.
- Improved skin – Hydration and nutrients from produce can lead to glowing skin.
- Better digestion – Giving your digestive system a rest allows it to reset.
- Reduced cravings – Juices help control blood sugar which can reduce cravings.
- Detoxification – Flooding the body with antioxidants supports the body’s natural detoxification processes.
What are the downsides of juice cleansing?
While juice cleanses have benefits, there are also some downsides such as:
- Hunger – Consuming only liquids can leave you feeling hungry, irritable and fatigued.
- Lack of protein – Juices lack protein needed for energy and muscle maintenance.
- Loss of muscle mass – The lack of protein combined with calorie restriction can lead to loss of lean body mass.
- Nutrient deficiencies – Juices lack adequate calories, protein, fat, carbs and fiber.
- Cravings and overeating after the cleanse – Once you start eating solid food again it’s easy to overdo it.
- High cost – Purchased juice cleanse programs can be expensive, especially for 3-7 days.
- Inconvenience – Juice cleansing requires a lot of shopping and juicing prep.
- Not sustainable long term – While ok for 1-3 days, juice cleanses should not be done for more than a week due to nutritional inadequacies.
How can you prepare for a juice cleanse?
Here are some tips to prepare both mentally and physically before undertaking a juice cleanse:
- Set your intention – Think about what you want to achieve from the cleanse such as weight loss, detox, improved skin, etc.
- Stock up on produce – Shop for all the fruit, veggies and herbs you will need for your juices and smoothies.
- Get supplies – Have an efficient juicer, blender, nut milk bag and any supplements needed.
- Plan your schedule – Figure out when you will juice and how you will transport juices if needed.
- Cut back on caffeine – Slowly wean off coffee, tea, soda and energy drinks to prevent withdrawals.
- Reduce salt, sugar and processed foods – Cut back on these unhealthy items in the days leading up to the cleanse.
- Up water intake – Hydrate well by drinking plenty of water in preparation.
- Exercise – Continue light/moderate exercise to support detox pathways.
- Get plenty of sleep – Being well rested can help you manage hunger and energy levels.
- Tell friends and family – Enlist their support so they understand any changes in routine or mood.
How can you stay satisfied on a juice cleanse?
Here are some tips to prevent excessive hunger and stay satisfied when juice cleansing:
- Drink juices slowly and mindfully throughout the day.
- Aim for at least six 16oz juices or smoothies daily.
- Focus on low sugar vegetables and greens vs fruit juices.
- Include smoothies with protein powders or nut butter for staying power.
- Drink herbal teas between juices.
- Add lemon to boost flavor and help control hunger.
- Consume bone broths for electrolytes and protein.
- Try a non-dairy milk with cinnamon at night.
- Distract yourself with activities when cravings hit.
- Get light exercise like walking, yoga or stretching.
- Get plenty of sleep at night.
How can you transition off a juice cleanse?
It’s important to slowly transition out of a juice cleanse by:
- Reintroducing solid foods gradually over 2-3 days.
- Starting with easy to digest foods like yogurt, soup, applesauce.
- Limiting portions of meat, dairy, gluten and heavily processed items initially.
- Chewing food very thoroughly to support continued digestive rest.
- Avoiding caffeine, alcohol, sugar and salty foods at first.
- Continuing to drink juices and smoothies as you add back solid foods.
- Staying hydrated by drinking water throughout the day.
- Avoiding overeating by listening to hunger cues.
- Resuming exercise routines slowly to readjust.
Easing out of cleanse mode can prevent digestive upset, bloating, cravings and weight gain after the cleanse.
Are there any health conditions where juice cleansing should be avoided?
Juice cleansing may not be appropriate for people with certain medical conditions including:
- Diabetes – The high sugar content of fruit juices can affect blood sugar control.
- Gastrointestinal issues – The lack of fiber can worsen constipation or diarrhea.
- Eating disorders – Juice cleanses could exacerbate disordered eating habits.
- Ulcerative colitis or Crohn’s disease – The low fiber and protein may not be tolerated.
- Kidney disease – Excess potassium and minerals from produce can be problematic.
- Low blood pressure – Lightheadedness or dizziness can occur.
- Pregnancy/breastfeeding – The restricted calories and nutrients are not advised.
- Heart conditions – Dramatic diet changes could affect electrolyte balances.
- Type 1 diabetes – Juice cleanses provide inadequate nutrition for management of type 1 diabetes.
- Children/adolescents – Growing bodies require adequate calories and nutrition.
People with health conditions should consult their doctor before attempting a juice cleanse.
Conclusion
While juice cleanses may seem like an easy way to fast track health, they do come with risks if not done properly. Working with a nutrition professional, modifying cleanses, and taking medical considerations into account can help make temporary juice cleansing safe for some people. But for many, adding fresh juices and smoothies to a balanced diet with whole foods may provide better, more sustainable results over the long term.