What does a 3 day juice cleanse consist of?
A juice cleanse is a type of diet that involves consuming only fresh fruit and vegetable juices for a set period of time. Many people choose to do a juice cleanse for 1-3 days to give their body a nutrient boost and allow their digestive system to rest. During a juice cleanse, no solid foods are eaten and only juices made from fruits, vegetables, and sometimes spices like cinnamon, cayenne pepper, or ginger are consumed.
A 3 day juice cleanse is a popular length of time for people looking to reap the potential benefits of juicing without making an overly difficult commitment. Here is an overview of what a standard 3 day juice cleanse consists of:
What to Expect
During a 3 day juice cleanse, you will be consuming approximately six 16-ounce servings of fresh fruit and vegetable juices per day. This provides your body with nutrients from produce while allowing your digestive system to rest from processing solid food. The juices are consumed at set intervals throughout the day, often for breakfast, a mid-morning snack, lunch, mid-afternoon snack, dinner, and evening snack.
Many people choose to follow a juice cleanse that has been designed by a nutritionist or health expert. These cleanses provide you with specific juice recipes to follow that have been formulated to provide a balance of nutrients and calories. If you are designing your own juice cleanse, aim to include a mix of fruit and vegetable juices that incorporate leafy greens like spinach and kale along with lower sugar options like cucumber and celery.
Drinking the juices at a slow, steady pace throughout the day will help keep energy levels stable. However, expect some hunger during a juice cleanse along with potential side effects like headache, fatigue, irritability, and nausea as your body adjusts. Staying well hydrated by drinking plenty of water in addition to juices can help minimize these effects.
Typical Juices on a 3 Day Cleanse
There are endless juice combinations you can include during a 3 day cleanse. Some typical juices you might come across include:
- Green juice – Made with leafy greens like spinach or kale plus cucumber, celery, lemon, ginger, apple, etc.
- Carrot juice – Made with carrots, apple, ginger
- Fruit juice – Made with berries, citrus fruits, apple, pineapple, etc.
- Beet juice – Made with beets, carrots, apple, lemon
- Tomato juice – Made with fresh tomatoes
- Spicy juice – Made with vegetables plus spices like cayenne, cinnamon, or turmeric
For variety, you can alternate the main ingredients and spices used in your juices. Try to use primarily vegetables along with some lower sugar fruits like berries or citrus fruits. Keeping the sugar content down can help prevent energy crashes. Drinking herbal teas, water with lemon, or mineral broths can also provide variety and important hydration during a cleanse.
Nutrients Provided During a 3 Day Juice Cleanse
By only consuming fruit and vegetable juices for 3 days, you will be getting a concentrated dose of important vitamins, minerals, and antioxidants from produce. However, you will be eliminating other nutrient-rich foods like whole grains, healthy fats, and protein during your cleanse.
Some of the key nutrients provided through juicing include:
| Nutrient | Juice Sources | Key Benefits |
|---|---|---|
| Vitamin C | Citrus fruits, tropical fruits, bell peppers, broccoli, kiwi | Antioxidant, immune booster, anti-inflammatory |
| Vitamin A | Carrots, sweet potatoes, spinach, mangoes | Eye and skin health, immune function |
| Folate | Oranges, leafy greens, asparagus, beets | Cell growth and renewal, heart health |
| Potassium | Bananas, coconut water, spinach, tomatoes | Muscle function, heart health, hydration |
| Magnesium | Leafy greens, beans, bananas, avocado | Bone health, muscle function, stress management |
Juices can provide concentrated amounts of important antioxidants like vitamins A, C, and E. Juicing also makes the nutrients easy to absorb. However, juices lack fiber and protein found in whole fruits and vegetables that are important for health as well.
Proposed Benefits of a Juice Cleanse
There are many proposed benefits that motivated people to do a juice cleanse, though scientific evidence is still limited. Potential benefits include:
Reset Your Diet
Going on a juice cleanse can help you reset your eating habits if you’ve been stuck in an unhealthy rut. After 3 days of nourishing your body with only juices, you may be inspired to continue eating more fruits and veggies and avoid processed foods.
Improve Digestion
Removing solid foods for several days gives your GI tract a break from digestion, allowing inflammation to reduce. This can help improve symptoms of digestive conditions like acid reflux and irritable bowel syndrome (IBS).
Reduce Inflammation
The antioxidants in fresh juices have anti-inflammatory properties that may help reduce systemic inflammation in the body when consumed consistently. Chronic inflammation is linked to numerous diseases.
Cleanse the Body
The nutrients in juices can provide the body with compounds that support the liver and kidneys to more efficiently remove toxins from the body through urine and stool.
Lose Weight
Abstaining from solid foods for several days will likely lead to temporary weight loss, mainly from losing water weight and emptying your digestive tract. However, juices also supply nutrients that can help reduce bloating.
Increase Energy
The nutrients in juices provide the vitamins and minerals needed to allow your body to function optimally. Things like B vitamins, magnesium, and potassium support converting food to usable energy.
Improve Skin
The antioxidant content of fresh juices helps counter skin damage from free radicals caused by stress, sun exposure, and pollution. The nutrients can help skin look more radiant.
Boost Immunity
Juices provide concentrated amounts of vitamin C, known for its immune-enhancing properties. Juices also have antioxidants that can help strengthen immune cell function.
After the Juice Cleanse
The end of a juice cleanse provides an opportunity to take what you’ve learned and transition to a healthier diet. Gradually reintroducing solid foods is important at the end of a cleanse to avoid upsetting your digestive system after several days of rest.
On the day following your cleanse, begin introducing some easy-to-digest solid foods like yogurt, cooked grains like oatmeal, steamed vegetables, and broth-based soups. Avoid fatty, sugary, or processed foods. Over the next several days, continue bringing back healthier meals until your diet consists of wholesome, nourishing foods focused on produce, lean proteins, whole grains, healthy fats and lots of water.
Making juices a part of your daily routine after a cleanse can be a great way to boost your fruit and vegetable intake long-term. But be sure to enjoy whole fruits and vegetables as well to obtain fiber, protein and healthy fats.
Additionally, consult with your doctor if you have any chronic health conditions prior to doing a juice cleanse. Certain conditions may warrant avoiding an all-liquid diet for several days.
The Bottom Line
A 3 day juice cleanse involves consuming approximately six servings of fresh fruit and vegetable juices per day and no solid food. This provides a concentrated boost of nutrients while giving your digestive system a rest. A juice cleanse may offer benefits like improved digestion, inflammation reduction, and weight loss, though more research is needed. With proper preparation and expectations, a 3 day juice cleanse can be a safe way to flood your body with a nutrient boost and reset unhealthy eating habits.