- What is a Juice Cleanse
- Why do a Juice Cleanse
- Who Is A Juice Cleanse Best Suited To
- What You Need To Start A Juice Cleanse
- When Is The Best Time To Start A Juice Cleanse
- What Are Juice Cleanse Side Effects
- Step-By-Step Instructions For A Juice Cleanse
- Juicing Tips
So, you want to get healthy, loose weight or just get rid of that sinking feeling huh? A juice cleanse will help! Before you get started it’s important to know the ins and out’s. Let’s do this together;
What is a Juice Cleanse
A juice cleanse, also known as juice fasting, is a fasting method that includes body detoxification where a person relies only on fruit and vegetable juice consumption to obtain nutrients. The juice cleanse process duration varies depending on the type of juice and the diet plan. You can do a 1-day juice cleanse all the way up to a 7-day juice cleanse – the choice is yours.
We are always asked about how to make cheap juice cleanse – given that so many fruits and veggies are expensive, our best advice – buy fruit and vegetables on sale at the end of their life. They are just as effective but simply don’t look as good.
Just remember that a homemade juice cleanse is nothing like the juice found in stores or the home shopping network. Absolutely nothing beats freshly juiced fruits and vegetables.
Why do a Juice Cleanse
Going on a juice cleanse diet is one of the best ways to get your health back on track because it can help you body unleash it’s natural healing power. Due to the powerful nutrients and antioxidants found in fruit and vegetables, an organic juice cleanse will be your first step towards a healthier lifestyle. Here are some of the benefits of doing a juice cleanse at home:
1. Treats an Upset Stomach
If you take acid-suppressing drugs, they cause a deficit of acid production, which in turn causes digestive malfunction. For this reason, enjoying freshly squeezed juice will aid in digestion.
2. Heals The Gut
Foods laden with saturated fats, refined carbs, as well as highly processed foods and even medications can cause serious harm to the function of your intestine. These factors inflict an imbalance in the gut microbiome. Consuming juices will help cleanse your intestine and allow the gut to repair itself.
3. Rests The Liver
As previously mentioned, juice not only cleanses but also detoxifies your body. Our bodies have an organ which is responsible for detoxifying – the liver. It’s often the case that there are too many toxins for your liver to handle. Once overloaded, some toxins may pass unchecked. A juice cleanse will give the liver a helping hand.
4. Reduces The Appetite
Juicing makes you feel full for a longer – helping you avoid snacking on those bad weight gaining foods. Juicing does not shrink your stomach, but you will think it does as you don’t feel the need to eat (well mostly not feel the need!).
5. Supports Weight Loss
Juicing is a good way to naturally shed a few pounds. A juice cleanse as a part of a weight loss plan is a great great idea to start to control your appetite and sugar cravings. Juices made at home supply the body with most of the essentials, healing nutrients and energizers.
Who Is A Juice Cleanse Best Suited To
People who are looking forward to losing weight are most likely to turn to a juice cleanse. Aside from weight loss another good reason to start a juice cleanse is find a healthier source of nutrition, shifting you away from bad eating habits such as drinking too much coffee and eating highly fatty foods.
In order to break the cycle of an unhealthy eating regimen, you should try to be less dependent on refined carbs, saturated fats, processed foods, and alcohol. So, the term “whole foods juice cleanse” justifies its name. By starting a juice cleanse you will kill two birds with one stone. Not only will you be experiencing weight loss, but you will also cleanse your body and get rid of toxins.
What You Need To Start A Juice Cleanse
A juice cleansing is a sort of like hitting the reset button. All of the bad habits you have formed need to be undone, which takes commitment and investment. The time you spend on restarting yourself will be rewarded with weight loss and generally feeling less sluggish and tired.
Here are a few steps you should take before starting a juice cleanse:
Going through a pre-cleanse stage where you begin to adjust your bad eating regimen will be good preparation for juice cleansing – it’ll be less of an emotional and physiological shock. It’s never a good idea to suddenly switch to a completely different habit, take some time pre-cleanse to start making good habits. See below for a step-by-step guide on how to do a juice cleanse.
2. Decide Why You Want To Start One
Before starting a cleanse you should define why you want to start – this will help keep you on track and stay focused.
Whether it is for health, energy, improving your lifestyle or losing weight, you should make up your mind and have a clear goal to aim for.
3. Realize That Juice Cleansing Takes Time
Just like any other diet plan, a juice cleanse plan also takes time and preparation. The pre-cleanse period usually lasts 1-7 days and then you need to make a commitment to how long your juice cleanse will last. Most experts agree it’s never a good idea to do a cleanses lasting longer than three days. Though some cleanses last one week.
You will also need to allow time to buy your produce and cut, dice slice it ready to be juiced – as well also allowing time to clean your juicer. We recommend buy an easy to clean juicer to help save time.
4. Remove Nasties From Your Kitchen
Getting rid of all the foods that may stand in your way of success will help you to not crave them if you can’t see them. It is as important to not have the foods you would rather avoid sitting in your pantry or fridge taunting you.
5. Drink A Lot Of Water
Just because juice is a liquid, it’s important not to forget to drink water. All juice cleanses require you drink eight or more glasses of water per day. Hydration is essential whether you are on a diet or not.
6. Add Lemon
Lemon is an excellent antioxidant, which helps in the detoxification process. So consider adding lemon to your water.
7. Have A Good Juicer
There is no right or wrong kind of juicer, but there are juicers which suit different needs. Finding the best juicer for you is crucial. If you purchase the wrong juicer, you simply won’t use it. You need to have a clear understanding of the who, when, what, and why you want a juicer before making the purchase. Here is an excellent guide on how to choose the right juicer.
8. Opt For Raw Materials
Of course, having a good juicer means nothing if you use low-quality foods for juicing – or simply juicing fruits high in sugar.
It would be desirable to use organic fruits and vegetables, but also adding almond butter, nuts & seaweed provide great variety. Other produce to consider is collard greens, cucumbers, ginger, broccoli, cabbage, carrots, lemons, apples, kale, celery…the list goes on and on.
9. Exercise And Rest Regularly
You should not overtrain and keep the exercise light during the mid-cleanse stage since it is the period when your body is in transition. Consider yoga and pilates over running and weight training.
10. Create A Habit
Find your favorite juice recipes and add them to your regular routine after you transition back to whole foods and get into a good exercise routine.
When Is The Best Time To Start A Juice Cleanse
The moment people decide to embark on a journey of a juice cleanse, the first question that comes to mind is ‘when should I start?’ Well, the answer is simple. As soon as you have prepared yourself both mentally and physically, you are ready to cleanse your body.
As we already discussed, first, you should prepare your body by starting the pre-cleanse. Reducing the intake of sugar, grains, alcohol and any other supplements and chemical into your body. Do not cut back on them instantaneously, let be a slow process of reduction so it’s not a shock to your body.
Second, at least 24 hours before fasting, consume raw fruits and vegetables only. In some cases, it is permissible to consume cooked foods, but only if it is vegetables or fruits. Once again, skip and avoid animal and dairy products, and products that are processed, artificial, and sugary. It is recommended to drink water, herbal teas, and lemon water.
Third, it is essential that your colon is clean before beginning a full fast. It is highly recommended to have a colonic immediately before the beginning juice fasting, preferably on the day you plan to start, or the evening before if that’s easier.
However, in the case that having colonic irrigation is not possible, you should administer an enema yourself. Here is a handy guide on at-home enemas.
What Are Juice Cleanse Side Effects
It goes without saying that a juice cleanse can significantly contribute to your overall good health. However, as with all things you may also encounter certain side effects during your cleanse, which, eventually, can bring about long-term consequences to your body. It is always recommended that you speak with your doctor before starting one. Here are three pitfalls of going on a juice cleanse diet.
1. Juice Cleanses Are Low In Protein
Most fruits and vegetables have a small amount of protein. For this reason, doing a three-day juice cleanse can be harmful to your body. Moreover, the elderly are especially susceptible to infections because their protein stores are low in comparison to a younger person.
2. Juice Cleanses Are Low In Calories
An average bottle of juice contains from 800 to 1,200 calories on a daily basis, which is not enough if you choose to do a cleanse for 7 to 10 days. The low-calorie intake during a juice cleanse sends the body into starvation mode, which means that the body will try to conserve calories by slowing down metabolism. For people who want to lose weight by doing a juice cleanse alone, this is not desirable.
3. Juice Cleanses Cause Moodiness
While cleansing, people often experience fatigue, headaches, difficulty thinking, stomach pain and hunger pangs. All these symptoms cause moodiness as well as changes in bowel function. Also, other side effects may include diarrhea, dizziness, bad breath, and white tongue. Also, people with diabetes should not do juice cleanses for it may lead to unstable blood sugar levels. Pregnant women and people with heart, liver or kidney disease, should also avoid juice cleanses.
Step-By-Step Instructions For A Juice Cleanse
In order to start a juice cleanse, there are three stages you should be well informed about:
- Avoid as much alcohol, sugar, processed foods, red meat and caffeine as possible a week before – slowly eliminating them from your diet so that by 24 hours before you start they are totally eliminated from your diet.
- In the three to seven days prior, eat organic fresh fruits, vegetables, lean meat and grains and be sure to drink at least eight glasses of water per day.
During The Juice Cleanse
It is recommended to do a 100% juice cleanse because eating whole foods slows down the process of juice cleansing. If you have to eat during the process, opt for organic foods, vegetables, seeds and soaked nuts.
Do not forget to be physically active, and be aware of the fact that you should not overtrain. Limit yourself to exercises such as walking, stretching, and yoga. Your energy levels will vary during a juice cleanse, so pay particular attention to your body needs before exercising.
A tall glass of fruit and vegetable juice.
One cup of herbal tea.
A tall glass of fruit and vegetable juice.
One cup of herbal tea.
A tall glass of vegetable juice.
One glass of warm vegetable broth.
What to Eat After The Juice Cleanse
During your cleanse you have reset your body, but what now? What should you eat afterward? You should go back to eating solid foods after the juice cleanse, but do it gradually. Go slow. Start with vegetable broths and herbal teas.
Follow a diet similar to the pre-cleanse diet, eating organic fruits and green vegetables right after the 3-day juice cleanse. On the following days you may want to add some brown rice, yogurt, and eggs. On day 5 and 6 add back into your diet, fish and lean meat. Then afterward eat whatever you wish – keeping it all healthy of course.
To reduce possible adverse detox reactions, keep you on track and be healthy, check out these juicing tips:
- Prepare yourself mentally – this won’t be a walk in the park
- Drink a lot of water! Drinking plenty of water eliminates the circulating toxins in the blood stream.
- Be sure to add light vegetables into your juices. We like zucchini, lettuce, cucumber and celery, which are all packed with electrolytes and will reduce detox symptoms.
- Increase electrolyte intake to reduce pains, fatigue, headaches and aches. Coconut water is an excellent source of electrolytes.
- Vegetable pulp broths will reduce and ease detox reactions including cravings, so consider one at night to aid in getting a good nights rest.
- Make sure to listen to your body – if you feel unwell – STOP and seek medical advice.
- If you need something between juices, drink herbal teas such as licorice, peppermint, chamomile or nettle leaf tea.
- Strain all juices as you want to avoid consuming any pulp.
- Keep track of flare-ups such as constipation or diarrhea that last more than 24 hours.
- When preparing a fruit juice, make sure your ingredients do not include canned juices that are sold on the shelves. Those are usually packed with refined sugar, preservatives, and additives.
- You should drink as much moisture as possible, therefore, choose fruits that are mostly water for proper hydration of minerals and vitamins. Some common fruits that you could use are green apples, carrot, cranberries, strawberries, grapefruit, orange, pear, watermelon, cantaloupe & guava.
- Remember to rinse your mouth after drinking fruit juices to prevent tooth decay.
- Vegetable juices are the best foods for melting away fats. A green juice cleanse is good for cleansing the blood and organs.