Can you lose weight on a juice detox?
Introduction
A juice detox, also known as a juice cleanse or juice fast, is a type of diet that involves consuming only fresh fruit and vegetable juices for a set period of time, typically between 3 and 7 days. Proponents of juice detoxes claim that they provide a number of health benefits beyond weight loss, including improved digestion, increased energy, clearer skin, and an overall feeling of wellbeing.
However, many health experts warn that juice detoxes are unnecessary for most people and can even be harmful. This article examines whether juice detoxes are effective for weight loss, and provides an overview of the potential pros and cons.
How a juice detox works
A juice detox or cleanse involves extracting the juice from fresh fruits and vegetables, then drinking only the juices while abstaining from solid foods for a period of time. Some popular juice detox plans include:
- 3-day juice cleanse: Drink only freshly extracted fruit and vegetable juices for 3 days.
- 5-day juice cleanse: Drink only freshly extracted fruit and vegetable juices for 5 days.
- 7-day juice cleanse: Drink only freshly extracted fruit and vegetable juices for 7 days.
People on a juice detox typically consume around 1,000 calories per day from the juices. The juices often include a mix of fruits and vegetables like kale, spinach, carrots, apples, and berries. Some plans allow a small amount of solid food like raw fruits and vegetables.
Here is an example of what a daily juice detox plan may look like:
| Time | Juice |
|---|---|
| 8 am | Beet, carrot, apple, ginger |
| 10 am | Spinach, kale, parsley, lemon |
| 12 pm | Celery, cucumber, mint |
| 3 pm | Carrot, orange, turmeric |
| 6 pm | Tomato, basil, garlic |
Advocates claim that juice detoxes help remove toxins from the body, improve digestion, give the digestive system a rest, and promote quick weight loss.
Does it lead to weight loss?
Drinking only fruit and vegetable juices for several days will likely lead to weight loss, mainly from losing water weight and temporarily clearing out your digestive system.
However, most of the weight lost on a juice detox is not from fat. It’s from:
- Water weight: The body can lose several pounds from reduced sodium intake and depletion of glycogen stores (carbs stored in the muscles and liver). This weight comes back quickly after resuming a normal diet.
- Contents of the digestive tract: Avoiding all solid foods for several days will clear out your digestive system, leading to several pounds of weight loss. This is temporary.
- Reduced calorie intake: Consuming only around 1,000 calories per day from juices leads to an automatic calorie deficit. This can cause your body to burn some stored fat for energy while detoxing.
Some research has found that juice detoxes can lead to around 2-7 pounds of weight loss over a 7-day period. However, most of this is water weight and intestinal contents rather than fat.
For example, one study in 18 people following a 3-day juice detox showed they lost an average of 3.9 lbs. But 89% of this was water weight that was regained within a few days.
Another small study found that a 7-day juice detox led to an average fat loss of 1.1 lbs. Participants also lost 3.9 lbs of water weight that was rapidly regained after resuming a normal diet.
So while juice detoxes may lead to quick weight loss at first, the majority of the weight shed is likely to return once you start eating solid food again. They do not lead to lasting fat loss on their own.
Pros and cons of juice detoxes
Here are some potential advantages and disadvantages of trying a juice detox:
Possible benefits
- Rapid weight loss: As mentioned, juice detoxes can lead to fast weight loss in the short-term, though mostly water weight.
- Nutrient intake: Fresh fruit and vegetable juices provide important vitamins, minerals, antioxidants, and plant compounds. However, they lack protein, fiber, and healthy fats.
- Elimination of processed foods: A juice detox removes inflammatory processed foods and added sugars from your diet.
- Rest for digestion: Abstaining from solid foods gives your GI tract a break from digestion.
- Reduced calories: Juice detoxes lead to an automatic calorie deficit and rapid weight loss.
Potential downsides
- Lack of nutrients: Juices lack protein, fiber, and healthy fats, so nutrient intake may be insufficient.
- Temporary weight loss: Most weight loss from juice detoxes is water weight or intestinal contents rather than fat.
- Lack of sustainability: After the detox, people often gain weight back quickly by returning to old eating habits.
- Side effects: Side effects like fatigue, nausea, and headaches are common during juice fasts and detoxes.
- Not based in science: There is limited scientific evidence that juice detoxes remove toxins or provide unique health benefits.
Safety and side effects
Juice detoxes lasting longer than a couple of days may cause side effects in some people, including:
- Hunger and food cravings
- Headaches
- Fatigue and low energy
- Nausea
- Irritability and mood swings
- Dizziness
- Reduced ability to concentrate
These side effects are usually worst in the first few days of the detox as your body adjusts to the low calorie intake and lack of solid foods. Mild side effects are common during longer juice fasts.
Some groups should not attempt juice detoxes or fasts without medical supervision, including:
- Children and teenagers
- Pregnant or breastfeeding women
- Those with diabetes or blood sugar issues
- People with eating disorders or at risk of disordered eating
- Those who are underweight or malnourished
- People with kidney problems or gout
- Those taking certain medications that require food
Overall, healthy adults can safely try a juice detox lasting 2–3 days. But longer fasts up to 7 days should only be done under medical supervision to monitor for side effects.
Healthy and sustainable weight loss
While juice detoxes may lead to rapid weight loss at first, they are not a sustainable strategy for lasting weight management.
Here are some healthier and more sustainable tips for losing weight:
- Eat plenty of fruits, vegetables, and whole foods
- Limit processed junk foods and added sugars
- Focus on nutritious, filling meals with lean protein, fiber, and healthy fats
- Stay adequately hydrated
- Exercise regularly, including cardio and weights
- Get enough sleep and manage stress
- Be patient and make lifestyle changes you can stick with long-term
The best way to lose weight long-term is through consistent, moderate calorie restriction combined with more physical activity. Avoid extreme diets like juice detoxes.
The bottom line
Juice detoxes may lead to quick water weight loss at first, but they are unlikely to result in lasting fat loss on their own. The weight loss is mostly from losing water weight and clearing out your digestive system, not burning fat.
That said, juice detoxes lasting 2–3 days are likely safe for most people and can provide an influx of beneficial nutrients. Just keep in mind that the weight loss effects are temporary and focus on making sustainable diet and lifestyle changes for long-term health and weight management.
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References
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Chung HS, Kang JY, Kim HS, Jeong da H. Effects of 3-Day Juice Cleanse on Metabolic Parameters and Gut Microbiome in Healthy Korean Adults. Nutrients. 2019;11(7):1560. Published 2019 Jul 8. doi:10.3390/nu11071560
Heymsfield SB, van Mierlo CA, van der Knaap HC, Heo M, Frier HI. Weight management using a meal replacement strategy: meta and pooling analysis from six studies. Int J Obes Relat Metab Disord. 2003;27(5):537-549. doi:10.1038/sj.ijo.0802258
Kim HS, Jeong da H, Kang JY, et al. Efficacy of a 3-Day Juice Cleanse in Healthy Korean Adults on Biomarkers of Metabolic Syndrome. Nutrients. 2018;10(10):1408. Published 2018 Sep 26. doi:10.3390/nu10101408
Klein S, Sheard NF, Pi-Sunyer S, et al. Weight management through lifestyle modification for the prevention and management of type 2 diabetes: rationale and strategies. A statement of the American Diabetes Association, the North American Association for the Study of Obesity, and the American Society for Clinical Nutrition. Am J Clin Nutr. 2004;80(2):257-263. doi:10.1093/ajcn/80.2.257
