Juice cleansing has become a popular way for people to give their digestive system a rest and flood their bodies with nutrients from fruits and vegetables. During a juice cleanse, you eliminate solid foods completely and consume only fresh pressed juices for a set period of time, usually 3-7 days.
While juice cleanses come with many proposed benefits like improved energy, better skin, and weight loss, they also come with risks like nutrient deficiencies, blood sugar spikes and crashes, and disordered eating habits. It’s important to approach juice cleansing with realistic expectations and a plan to transition back to solid foods.
The Basics of Juice Cleansing
A juice cleanse typically involves drinking 6-8 glasses of cold pressed vegetable and fruit juices per day and eliminating all solid foods, although some cleanse plans may incorporate smoothies or nut milks as well. Most cleanses last 3-5 days but can range from 1-7 days or longer.
During a juice cleanse, you’ll abstain from eating any solid foods, including:
- Whole fruits and vegetables
- Grains and starches
- Meat, poultry, fish and eggs
- Dairy products
- Legumes, nuts and seeds
- Processed foods and takeout
- Coffee, tea, alcohol and carbonated beverages
Instead, you’ll consume a variety of cold pressed juices made from vegetables, fruits, herbs and spices. Some cleanses may also include smoothies, nut milks, broths or raw soups.
Allowed Foods on a Juice Cleanse
Here are the foods and beverages that are typically allowed on a juice cleanse:
Cold Pressed Juices
Cold pressed juices will make up the bulk of your calorie and nutrient intake during a juice cleanse. These juices are made by pressing fruits and vegetables through a hydraulic press, which produces juice without heat or oxygen exposure that can degrade nutrients and enzymes.
Some common juices you may consume during a cleanse include:
- Green juice: made from leafy greens like kale, spinach, swiss chard plus celery, cucumber, apple and lemon
- Carrot-apple-ginger juice
- Beet-carrot-orange juice
- Red juice: made from beets, carrots, apples and berries like raspberries or strawberries
- Citrus juice: orange, grapefruit, lemon and lime juices
- Vegetable juice: tomato, cucumber, bell pepper and vegetable broth juices
Smoothies
Some cleanse plans allow smoothies in addition to juices. Smoothies provide fiber, protein and additional nutrients compared to juices. You can make smoothies with:
- Leafy greens: spinach, kale, swiss chard
- Cruciferous veggies: broccoli, cauliflower, cabbage
- Fruits: banana, berries, mango, pineapple, peach
- Nut butters or nut milks for creaminess
- Chia or hemp seeds
- Herbs and spices: mint, cinnamon, turmeric, ginger
Water and Herbal Teas
Staying hydrated is crucial when juice cleansing to help flush out toxins and mitigate hunger.Aim for at least 64 ounces of fluids per day. Opt for:
- Plain water
- Sparkling water
- Unsweetened herbal teas like peppermint, ginger, chamomile and dandelion root tea
- Green tea or white tea
- Bone broth
Nut Milks
Some less restrictive cleanse plans allow you to drink unsweetened nut milks like:
- Almond milk
- Cashew milk
- Coconut milk
- Hemp milk
Opt for unsweetened varieties without added oils, thickeners or emulsifiers.
Foods to Avoid on a Juice Cleanse
To get the purported benefits of cleansing, it’s important to avoid all solid foods, alcohol and other beverages like coffee and soda. Foods and drinks to avoid include:
- Whole fruits, vegetables, grains and starches
- Meat, poultry, fish, eggs and dairy
- Nuts, seeds, nut butters
- Beans, lentils, soy products
- Oils, butter and other fats
- Processed snacks like chips, cookies and candy
- Coffee, energy drinks and soda
- Alcoholic beverages
- Meal replacement or protein shakes
- Any other solid foods
You’ll avoid chewing and consuming fiber during the cleanse period. This gives your GI tract a rest from digestion but can also cause issues like hunger, cravings, fatigue and headaches in some people.
Sample 1-Day Juice Cleanse Meal Plan
Here is an example of what a one day juice cleanse may look like:
| Time | Beverage |
|---|---|
| 8 AM | 32 oz lemon water |
| 9 AM | 12 oz green juice |
| 11 AM | 12 oz carrot-apple-ginger juice |
| 1 PM | 12 oz sweet greens and berry smoothie |
| 3 PM | 12 oz orange-carrot juice |
| 5 PM | 12 oz green juice |
| 7 PM | 12 oz turmeric lemonade with dandelion tea |
This provides around 1,200 calories from juices, smoothies and herbal teas to help curb hunger. You’ll also drink water, herbal tea or broth between juices. Portion sizes can be adjusted based on your calorie needs.
Tips for a Successful Juice Cleanse
Here are some tips to help you complete your juice cleanse:
Hydrate
Drink plenty of water, herbal tea and broth throughout the day to stay hydrated. Dehydration can cause headaches, fatigue and dizziness.
Get Plenty of Sleep
Aim for 8-9 hours per night to better handle hunger and cravings. Lack of sleep can sabotage your willpower.
Plan Your Schedule
Try to do your cleanse over a lighter work week or when you have time to rest. Juice cleansing while working long hours or training heavily may be difficult.
Distract Yourself
Go for walks, meditate, take baths and engage in activities to take your mind off food.
Drink Between Meals
Sip herbal tea or water if you get hungry between juices.
Get Support
Doing a cleanse with a friend can help motivate you to power through.
Be Prepared
Have all your produce and equipment ready to make juices and smoothies each day.
Is Juice Cleansing Healthy?
Despite the popularity of juice cleanses, there are some downsides to consider:
- Extreme calorie restriction: Consuming only juices leads to very low calorie intake, which can cause issues like fatigue, dizziness and hair loss.
- Nutrient deficiencies: Juice cleanses are lacking in protein, fat, and fiber. Deficiencies in iron, B12, zinc, and other nutrients may develop.
- Blood sugar swings: The high sugar from juices can cause crashes and fatigue.
- Loss of muscle mass: Not eating adequate protein can lead to muscle breakdown.
- Disordered eating: Cleanses promote unrealistic and unsustainable habits that can trigger eating disorders in some.
If you do attempt a juice cleanse, it’s crucial to keep it short term. You may feel energized and clear-headed at first but restricting calories and nutrients for more than a few days is unsafe.
Transitioning Off a Juice Cleanse
Ending your cleanse properly is key to keeping the benefits. Here are some tips:
Break the Fast Slowly
On your last day, introduce solid foods gradually. Start with broths, pureed soups and soft cooked vegetables before adding grains, proteins and fiber-rich fare.
Pay Attention to Your Body
Go slow, chew thoroughly and stop eating if you start to feel uncomfortable as your body adjusts. Introduce new foods one at a time.
Focus on Hydration
Drink plenty of fluids and opt for moist, water-rich foods to help your digestion get back on track.
Get Plenty of Sleep
Continue prioritizing sleep to help your body through the transition period.
Limit Portions
Resume normal eating with smaller portions of wholesome foods. Avoid overeating as your appetite returns.
See Your Doctor if Needed
See a doctor if you experience concerning symptoms like dizziness, fatigue, headaches or other issues when reintroducing solid foods.
Conclusion
Juice cleansing involves eliminating solid foods in favor of cold pressed juices and fluids for a set period of time. Allowed foods generally include vegetable juices, fruit juices, smoothies, nut milks, water, and herbal teas. Completely avoiding solid foods can lead to nutrient deficiencies and other issues pretty quickly. Keep your cleanse under 5 days, focus on getting nutrients from produce, stay hydrated, and ease back into solid foods slowly afterwards. While juicing can provide a short term energy boost and rest for your digestive system, it should not become a regular habit.
