What is the best snack during a juice cleanse?
Doing a juice cleanse can be a great way to give your body a reboot and get nutrients from raw, unprocessed fruits and vegetables. However, juice cleanses are very low in calories, so it’s important to still consume some snacks throughout the day to keep your energy up. Choosing the right snacks during a juice cleanse is key to maintaining energy levels and completing the cleanse successfully.
Why Snacks Are Important During a Juice Cleanse
Juice cleanses typically provide around 1,000-1,200 calories per day from the juices alone. However, most adults require around 2,000 calories per day to meet their basic nutritional needs. Snacking during a juice cleanse can help bridge this calorie gap.
Here are some reasons why snacks are so important during a juice cleanse:
- Prevent fatigue and low blood sugar. Without snacks, you may feel tired, irritable, and unable to concentrate.
- Curb cravings. Snacking provides satisfaction between juices to prevent cravings for unhealthier choices.
- Aid digestion. Chewing and consuming fiber from snacks supports healthy digestion and elimination.
- Provide extra nutrients. Snacks allow you to consume additional vitamins, minerals, protein and healthy fats.
- Maintain muscle mass. The protein and calories from snacks helps prevent muscle breakdown when calories are restricted.
The key is choosing snacks that align with the goals of cleansing to optimize the juice cleanse process.
Choosing the Best Snacks for a Juice Cleanse
When selecting snacks for a juice cleanse, there are some important factors to keep in mind:
Focus on whole foods
Choose snacks that are made from whole, unprocessed ingredients like fruits, vegetables, nuts, seeds, legumes, whole grains, nut butters, and unsweetened dairy. Avoid refined and heavily processed snack foods.
Include protein
Aim for snacks that provide a protein source like nuts, seeds, legumes, Greek yogurt, cottage cheese or a small serving of quality deli meat. Protein helps you feel fuller for longer.
Restrict calories
Keep snacks around 100-200 calories so they don’t sabotage your juice cleanse calorie goals. Measure portions carefully.
Increase fiber
Look for snacks that are rich in fiber like vegetables, fruits, nuts, seeds, and legumes to support digestion and elimination.
Stay hydrated
Drink water consistently throughout the day in addition to juices to help prevent dehydration during cleansing.
With these criteria in mind, here are some of the top snack options to enjoy during a juice cleanse:
Best Snacks for a Juice Cleanse
| Snack | Serving Size | Calories | Benefits |
|---|---|---|---|
| Fresh fruit | 1 cup berries or melon; 1 small apple, orange, etc. | 60-100 | Provides fiber, nutrients and sweetness. Hydrating. |
| Raw vegetables | 1-2 cups veggie sticks or slices | 50-100 | Crunchy fiber and nutrients. Hydrating. |
| Nuts and seeds | 1 oz or small handful | 165-200 | Plant protein, fiber and healthy fats. Satiating. |
| Nut or seed butter | 1 Tbsp | 95-100 | Plant protein and healthy fats. Spread on celery or apple. |
| Hummus | 2 Tbsp | 60-80 | Plant protein and fiber. Pair with veggie sticks. |
| Edamame | 1/2 cup shelled | 100 | Plant protein, fiber and nutrients. |
| Cottage cheese | 1/2 cup 2% | 100 | Casein protein, calcium, probiotics. |
| Hardboiled egg | 1 large egg | 80 | High quality protein. Only if not vegan. |
| Avocado | 2 Tbsp mashed | 50 | Healthy fats and fiber. Mash onto crackers. |
| Popcorn | 3 cups air popped | 100 | High volume whole grain. Pair with seasonings. |
Ideal Snacking Schedule During a Juice Cleanse
In addition to choosing the right snacks, timing your snacks properly throughout the day can make a big difference in your energy levels and success completing the juice cleanse.
Here is an example ideal snacking schedule to follow on juice cleanse days:
| Time | Juice or Snack |
|---|---|
| 8 am | 12-16 oz juice |
| 10 am | Snack such as fruit, vegetables, nuts, seeds, etc. |
| 12 pm | 12-16 oz juice |
| 2 pm | Snack such as nut butter and apple, hummus and veggies, etc. |
| 4 pm | 12-16 oz juice |
| 6 pm | Snack such as cottage cheese and berries, hardboiled egg, etc. |
| 8 pm | 12-16 oz juice |
Drinking a juice around every 4 hours helps maintain energy and nutrients. Scheduling snacks approximately midway between juices prevents energy crashes. Aim for a good balance of carbohydrates, protein and healthy fats from the variety of recommended snacks.
Snack Options to Avoid During a Juice Cleanse
To get the most from your juice cleanse, there are some snack options that are best to limit or avoid altogether:
- Chips, crackers, pretzels, granola bars – These refined, starchy, salty snacks can cause bloating and thirst.
- Dried fruit – High in natural sugars that can cause spikes and drops in energy levels.
- Smoothies or shakes – Can be too filling and provide an overload of fruit sugars.
- Protein or energy bars – Often packed with added, low-quality protein powders, sugars and fillers.
- Candy and chocolate – Packed with sugar and chemicals, offering little nutritional value.
- Bread and baked goods – Refined carbs and gluten that can trigger digestive issues.
- Chips and salty snacks – High sodium can cause bloating and fluid retention.
If your snacks come mostly from wholesome, minimally processed sources like fruits, veggies, nuts, seeds, legumes, and quality proteins, you’ll feel satisfied while still reaping the detox benefits of your juice cleanse.
Tips for Success with Snacking and Juice Cleansing
Here are some additional tips to help make snacking during a juice cleanse as simple and effective as possible:
- Shop for snacks in advance so you aren’t caught hungry without options.
- Wash, chop and portion veggies/fruit so they are ready to grab.
- Keep snacks visible in your fridge and counters for when hunger strikes.
- Drink a full glass of water before reaching for a snack to prevent false hunger.
- Measure portions into bags or containers so snacks are portable.
- Eat slowly and mindfully, paying attention to signs of fullness.
- Consume a little protein and fat with each snack to balance blood sugar.
- Go for a walk or do light yoga when energy lags to naturally boost endorphins.
Conclusion
Snacking while juice cleansing is important to maintain energy levels, curb cravings, support digestion and prevent muscle breakdown. The best snacks contain whole food sources of protein, fiber and healthy fats. Nuts, seeds, fruit, vegetables, nut butters and high protein dairy foods make great options. Avoid refined sugars, starches and salty processed snacks. Time your snacks midway between juice servings. With the right snacks and schedule, you can power through your juice cleanse feeling energized and nourished.