The Raw Generation cleanse is a popular juice cleanse program that involves drinking raw, cold-pressed juices made from organic fruits and vegetables. The cleanse comes in 1, 3, and 5 day programs and is meant to help rid the body of toxins, improve digestion, boost energy levels, and promote weight loss.
While the juices provide most of the nutrients during the cleanse, Raw Generation does allow some flexibility in what you can eat in addition to the juices. However, the program does have some restrictions to promote the full benefits of the cleanse.
What You Can Eat During the Raw Generation Cleanse
Here are the main foods and drinks that are allowed during the Raw Generation cleanse:
- Raw Generation cold-pressed juices – You drink 6-8 bottles of juice per day depending on the length of your cleanse. The juices provide antioxidants, vitamins, minerals, and phytonutrients.
- Water – You should drink at least 64 ounces of water per day to stay hydrated.
- Herbal tea – Unsweetened herbal teas like peppermint, ginger, or chamomile tea can help promote digestion and relaxation.
- Broth – Vegetables broths provide electrolytes and nutrients.
- Fresh fruits – Whole fruits like apples, berries, citrus fruits, and melons can be eaten in moderation.
- Fresh vegetables – You can eat raw or cooked non-starchy vegetables like spinach, kale, carrots, broccoli, and zucchini.
- Nuts and seeds – 1-2 servings per day of nuts like almonds, walnuts, and pumpkin seeds or nut butters are permitted.
- Natural sweeteners – Small amounts of raw honey, maple syrup, or stevia are allowed for sweetening teas if needed.
Foods to Avoid on the Raw Generation Cleanse
To get the full detoxifying effects, Raw Generation recommends avoiding the following foods and ingredients during the cleanse:
- Grains – Including bread, pasta, oats, rice, quinoa, and processed grain products.
- Beans and legumes – Such as lentils, chickpeas, peas, and soy products like tofu and tempeh.
- Meat and poultry – Beef, pork, chicken, turkey, and other meats.
- Fish and seafood – All types of fish, shellfish, and fish products.
- Eggs – Whole eggs, egg whites, and egg substitutes.
- Dairy – Milk, cheese, yogurt, butter, cream, ice cream, and whey protein powders.
- Oils – Processed vegetable oils and oil spreads like canola oil, soybean oil, margarine, and shortening.
- Processed foods – Fast food, fried foods, frozen meals, store-bought sauces, salty snacks, soda, and artificial sweeteners.
- Alcohol – All alcoholic beverages.
- Coffee and caffeinated beverages – Coffee, energy drinks, black/green tea.
Will I Lose Weight on the Raw Generation Cleanse?
Many people report losing weight during and after completing the Raw Generation cleanse. There are a few reasons the cleanse may promote weight loss:
- Low calorie intake – The juices provide around 1,200 calories per day only from fruits and vegetables. This calorie deficit can lead to weight loss for some people.
- Reduced sodium – Avoiding processed foods lowers the amount of sodium you consume, which reduces water retention and bloating.
- No heavy foods – Eliminating grains, meats, dairy, and fatty foods can help empty your digestive tract and reduce feelings of heaviness.
- Increased nutrients – The juices provide high levels of vitamins, minerals, and antioxidants that can accelerate your metabolism.
- Detoxification – Removing toxins and waste from your body improves digestion and may release stored fat cells.
However, experts warn the cleanse is not a long-term weight loss solution. Once you reintroduce solid foods, you’ll likely regain any lost weight quickly if you don’t make permanent dietary changes. Consult your physician before attempting the cleanse for weight loss.
Sample 1-Day Menu
Here is an example of what a typical 1-day Raw Generation cleanse may look like:
| Time | Food/Beverage |
|---|---|
| 7 AM | 16 oz lemon water |
| 8 AM | Green juice |
| 10 AM | Nut milk |
| 12 PM | Red juice |
| 2 PM | 1 cup berries |
| 3 PM | Green juice |
| 5 PM | Nut milk |
| 7 PM | Red juice |
| 9 PM | Herbal tea |
As you can see, you drink a juice about every 2 hours, with some fresh fruit and herbal tea as needed for variety. Be sure to drink plenty of water in addition to maintain hydration.
Tips for Raw Generation Cleanse Success
Here are some tips to help you complete the Raw Generation juice cleanse comfortably and effectively:
- Ease into it – Cut out caffeine, alcohol, processed foods and added sugar for 2-3 days before starting the cleanse.
- Plan ahead – Make sure you have all the approved foods and juices on hand before you begin.
- Drink slowly – Sip your juices over 15-30 minutes to prevent blood sugar spikes and keep you fuller longer.
- Get moving – Do light exercise like walking, yoga, or stretching to boost circulation and digestion.
- Listen to your body – If you feel lightheaded or unwell, drink something with electrolytes or eat a snack.
- Stay near a restroom – The juices have a diuretic effect, so expect to urinate more frequently.
- Manage cravings – If a craving strikes, drink a glass of water, take deep breaths, and distract yourself.
- Avoid overexertion – The calorie deficit can make you feel tired, so take it easy and rest when needed.
Be sure to consult your healthcare provider before doing a juice cleanse if you have any medical conditions or are taking medications.
Conclusion
The Raw Generation juice cleanse involves drinking 6-8 cold-pressed juices per day made from organic fruits and vegetables while avoiding solid foods. Some whole fruits, vegetables, nuts, seeds, and herbal teas are permitted for variety and extra nutrients. But grains, animal products, oils, caffeine, and processed foods are restricted on the cleanse.
Many people lose weight on the Raw Generation cleanse due to the calorie deficit and elimination of heavy foods that may cause bloating. However, the low-calorie cleanse is not meant for long-term weight loss. Following the dietary recommendations, staying hydrated, getting light activity, and easing off caffeine before starting the program can help you complete the Raw Generation cleanse comfortably while achieving detoxification and improved digestion.
