The Joe Cross diet, also known as the Reboot diet or Reboot plan, is a diet program created by Australian entrepreneur and filmmaker Joe Cross. It involves consuming only fresh fruit and vegetable juices for a period of time in order to detoxify the body and promote weight loss and better health.
Background on Joe Cross
Joe Cross is the creator of the documentary Fat, Sick and Nearly Dead in which he chronicles his own 60-day juice fast and subsequent adoption of a plant-based diet. Cross was overweight, taking multiple medications, and suffering from an autoimmune disease when he decided to undertake a juice fast in an effort to regain his health.
The results inspired Cross to create the Reboot program to help others experience the benefits of juicing and improved nutrition. He went on to produce additional films focused on plant-based nutrition including Fat, Sick and Nearly Dead 2 in 2014.
What is a juice fast or cleanse?
A juice fast, also sometimes called a juice cleanse, involves consuming only fruit and vegetable juices for a set period of time. This allows the digestive system to rest while still providing vitamins, minerals and other nutrients from fresh produce. The goal is to detoxify the body, promote weight loss, and/or stimulate improved health. Juice fasts typically last between 3-10 days, with longer fasts being supervised by health professionals.
Rules of the Joe Cross Reboot Diet
The standard Joe Cross Reboot plan involves consuming only fresh juices made from fruits, vegetables and herbs for 3-5 days. Here are the basic rules of the Reboot diet:
- Drink 6-8 glasses of fresh juice per day
- Make juices from a variety of fruits and vegetables
- Do not consume any solid food during the juicing period
- Stay well hydrated by drinking water in addition to juices
- Take a probiotic supplement to support gut health
The Reboot plan recommends consuming one glass of juice every 1-2 hours. It is important to listen to your body and take more juice if you are feeling hungry or low on energy. Making juices from a diverse range of produce will provide a variety of vitamins, minerals and phytonutrients.
Benefits of the Joe Cross Diet
There are a number of potential benefits associated with doing a short-term juice fast inspired by Joe Cross’s Reboot plan:
- Rapid weight loss – Not consuming any solid foods for several days can lead to quick weight loss, especially clearing out water weight and bloating. This can motivate people wanting to kickstart a new healthy diet.
- Body detoxification – Fresh juices help flush toxins from the body and provide antioxidants. This can support the immune system and organ function.
- Nutrient absorption – Juices are easily digested and focus energy on absorption rather than digestion. This allows the body to better utilize all the vitamins, minerals and phytonutrients.
- Blood sugar regulation – The natural sugars in fruit are absorbed slowly due to the fiber, supporting healthy blood sugar control.
- Gut rest – Giving the digestive system a break allows the gut to repair and strengthen.
- Hunger control – Consuming juice provides nutrients and satiety with very low calories, allowing hunger signals to reset.
- Energy boost – The nutrients in fresh juices provide steady energy, without the ups and downs of coffee and refined carbs.
Even a short Reboot cleanse can provide renewed energy, focus, and motivation to improve your nutrition and health going forward.
Foods to Include
The key foods to include in juices for the Joe Cross Reboot diet are fruits, vegetables, herbs, and limited amounts of nuts/seeds. Try to vary the produce you include for a diverse range of vitamins and minerals. Here are some top foods to include:
You can also include small amounts of nuts (almonds, walnuts) or seeds (flax, chia, hemp) to add healthy fats and protein. But fruits and veggies should make up the majority of ingredients.
Foods to Avoid
During the juicing phase, avoid any solid food. Also avoid juices with these ingredients:
- Fruit juices with added sugars
- Vegetable juices with sodium additives
- Milk, yogurt, cheese
- Grains like bread, pasta, cereal
- Meat including fish and eggs
- Fats and oils
Focus on consuming juices you make fresh at home from raw fruits, vegetables, and herbs. Processed juices and solid foods are not permitted during the Reboot cleanse.
Sample 1-Day Juice Cleanse
Here is an example of what a one-day juice cleanse might look like on the Joe Cross Reboot diet:
|8 am||Green juice: kale, spinach, celery, cucumber, lemon, ginger, apple|
|10 am||Beet juice: beets, carrots, apple, lemon|
|12 pm||Fruit juice: pineapple, orange, strawberries|
|2 pm||Carrot juice: carrots, ginger, turmeric, orange|
|4 pm||Green juice #2: kale, parsley, celery, pear, lemon|
|6 pm||Fruit juice #2: watermelon, lime, mint|
|8 pm||Vegetable juice: tomato, cucumber, bell pepper, basil|
Aim for 6-8 juices spaced evenly throughout the day to provide steady nutrients and energy. Listen to your body and have more juice if you feel hungry.
Transitioning Off a Juice Cleanse
It is important to slowly transition off a juice cleanse by gradually reintroducing solid foods. Here are some tips for transitioning to regular eating after completing a Joe Cross reboot cleanse:
- On the first day, consume fresh juices along with blended soups or smoothies made with plant-based ingredients.
- Slowly add in raw fruits and vegetables from salads and healthy snacks.
- Limit intake of heavy foods like meat, dairy, and processed carbs for the first few days.
- Chew food thoroughly and eat until satisfied but not overly full.
- Consider following a vegetarian or vegan diet for 1-2 weeks after juicing.
- Continue including fresh juices as part of your daily routine after the cleanse.
Ease back into a healthy diet full of vegetables, fruits, lean proteins, and whole grains. Avoid suddenly going back to heavy, greasy, or sugary foods which could cause digestive upset after cleansing.
Long-term Lifestyle Changes
While the Joe Cross Reboot cleanse only lasts for 3-7 days, it can motivate long-term positive changes to your diet and lifestyle. Here are some great ways to maintain the benefits of juicing and carry momentum forward:
- Keep drinking fresh juices – Have a juice every day as a nutrient boost and snack.
- Eat more fruits and veggies – Make plant foods the foundation of your diet.
- Prepare your own meals – Avoid processed and restaurant foods by cooking at home.
- Drink more water – Stay well hydrated, especially if exercising.
- Cut back on sugar and refiend carbs – Limit sweets, sodas, alcohol, white bread.
- Reduce meat consumption – Consider meatless meals or smaller portions.
- Try new recipes – Find healthy recipes that leave you feeling great.
- Get regular exercise – Incorporate daily movement to maintain energy.
Use the momentum from completing a Joe Cross Reboot cleanse to motivate a nutrient-dense diet, active lifestyle, and feeling your best long-term.
While the Joe Cross Reboot plan can provide many benefits, there are also some potential downsides to be aware of:
- Initial tiredness, headaches, or mood changes from low calorie intake and detoxification
- Potential for blood sugar fluctuations or dizziness if juices are not spaced evenly
- Difficulty transitioning back to solid foods
- Nutritional deficiencies if cleanse is extended beyond 5-7 days without medical supervision
- Interaction with certain medications – should be discussed with doctor
- May promote unhealthy relationships with food for those with disordered eating tendencies
- Lack of protein compared to a balanced diet
- Not a sustainable long-term eating pattern for most people
Talk to your doctor before attempting a juice cleanse, especially if you have any underlying health conditions or take prescription medications. Pay attention to your body and stop juicing if you feel unwell.
The Joe Cross Reboot cleanse involves consuming only fresh fruit and vegetable juices for 3-7 days. This short-term juice fast aims to detoxify the body, stimulate weight loss, and provide a “reboot” to motivate healthier eating. While juicing can provide benefits, it is important to carefully transition back to regular foods and not view cleansing as a quick fix. Maintaining positive lifestyle changes after rebooting with Joe Cross is key to experiencing long-lasting health transformation.