What to do if you are hungry during a juice cleanse?

Going on a juice cleanse can be a great way to give your body a reset and flood it with vitamins and nutrients. However, one of the biggest challenges of a juice cleanse is dealing with hunger. When you cut out solid foods for an extended period of time, it’s normal for your stomach to start growling and your mind to crave the comfort of eating. Luckily, there are some simple tips and tricks you can use to get through the hungry moments of your juice cleanse.

Understand Why You’re Hungry

First, it’s important to understand a bit about why you’re feeling hungry on a juice cleanse. When you remove solid foods from your diet for several days, your body reacts. You may experience hunger for a few key reasons:

  • Your stomach is used to being stretched and filled with food. When empty, it sends hunger signals to your brain.
  • You’ve cut calories dramatically. Consuming only juices means a very low calorie intake, which can lead to hunger.
  • You’re missing the act of chewing. The mechanical act of chewing and eating provides satisfaction.
  • You’re craving flavor and food textures. Juices don’t provide the same flavors and textures as solid foods.

Knowing what’s behind your hunger can help you deal with it logically and make a plan to get through it.

Try Drinking More Juice

One of the easiest ways to combat hunger on a juice cleanse is to simply drink more juice! Here are some tips for using juice to curb your hunger:

  • Drink an extra juice anytime you feel hungry. Keeping juice on hand is key.
  • Sip your juices slowly instead of gulping them. This can help satisfy your stomach for longer.
  • Aim for at least six 16-ounce juices per day. Spread them out every two to three hours.
  • Add protein-rich ingredients like nut milks, plant protein powder, spirulina or hemp seeds to your juices for staying power.

Juices available in a wide range of flavors and combinations so you can find options that truly satisfy you. Drink up!

Try Herbal Teas and Broths

Sipping on warm, soothing beverages can also be helpful for getting through hunger on a juice cleanse. Options like herbal tea, bone broth and veggie broth provide comfort and fullness. Some great hunger-fighting choices include:

Beverage Benefits
Ginger tea Calms the stomach, reduces nausea
Peppermint tea Relieves digestion, curbs cravings
Bone broth Provides electrolytes, protein
Miso broth Contains probiotics for gut health

Sip these slowly and mindfully when hunger hits or cravings strike. The ritual can distract your mind from food.

Try Supplements

Taking certain supplements during a juice cleanse can also help control hunger levels. Some great options include:

  • Protein powder: Add to juices for a protein boost that sustains energy.
  • Healthy fats: Taking omega-3s or MCT oil can help regulate appetite hormones.
  • Fiber: Soluble fiber supplements swell in the stomach, providing feelings of fullness.
  • Cayenne pepper: Can temporarily suppress appetite and cravings.

Talk to your health provider before taking any new supplements with your juice cleanse.

Distract Yourself

Often, hunger comes from boredom or habit during certain times rather than true nutritional needs. Distracting yourself when cravings hit can help take your mind off eating. Some tips:

  • Go for a walk or exercise to shift your focus.
  • Call a friend or listen to a podcast.
  • Take up an engaging hobby like puzzles, knitting or reading.
  • Clean and organize your living space.
  • Learn a new skill online or take an educational course.

Anything you can do to shift your mental focus from food will help you ride out the hunger pangs.

Get Proper Rest

Being short on sleep can exacerbate hunger and cravings. Make sure you’re well rested during your juice cleanse. Tips for quality sleep include:

  • Turn off screens at least 1 hour before bed.
  • Make your room cool, dark and quiet.
  • Follow a relaxing pre-bed routine, like taking a bath.
  • Use earplugs, sleep mask or white noise if needed.
  • Stick to a regular sleep-wake schedule.

When you’re rested, you’ll have more willpower and discipline to stick to your juice cleanse.

Plan Your Schedule

It’s important to schedule your time wisely around your juice cleanse. Hunger and cravings may strike when you have too much free time or are stuck in situations that normally involve snacking. Avoid getting overly hungry by planning ahead:

  • Plan activities and social outings around your juice schedule.
  • Bring juices with you when running errands or out and about.
  • Have backup juices ready for times you miscalculate.
  • Schedule meals and reminders to drink juices if needed.
  • Plan your cleanse when you’ll be less tempted, like a quiet weekend at home.

The better you plan and prepare, the easier it will be to stick to juice only.

Consider Light Snacking

If you’re struggling intensely with hunger and it’s impacting your ability to function or stick to the cleanse, it may be wise to incorporate light snacking. Some options many juice cleanse programs allow include:

  • Fresh fruits like apples, berries, oranges and melon
  • Fresh crunchy vegetables like celery, carrots and cucumber
  • Small amounts of raw nuts and seeds like almonds or pumpkin seeds
  • Avocado
  • Herbal tea
  • Green juice

Just be sure to keep any snacking light and low-calorie. Check your specific cleanse guidelines as some prohibit snacking entirely.

Try Natural Appetite Suppressants

There are also some natural appetite suppressing options to help get you through a tough day. Some options include:

Natural Appetite Suppressant How It Helps
Green tea Contains catechins that regulate hunger hormones
Ginger Can curb feelings of hunger and nausea
Cayenne pepper Suppresses appetite by raising body temperature slightly
Flax seeds The fiber helps you feel satiated
Peppermint Smelling peppermint may help suppress appetite

Sip herbal teas with these ingredients or add spices like cayenne and ginger to your juices for a hunger-fighting boost.

Accept Some Hunger

At the end of the day, some hunger is inevitable on a juice cleanse. After all, you are consuming a minimal amount of calories from only liquid food. It’s important to accept that you will likely feel hungry at times. When you expect this, it becomes much easier to tolerate. Strategies like planning activities, drinking more juice and suppressing cravings will help you manage this temporary hunger.

Break Your Fast If Needed

There is no award for forcing yourself to complete a juice cleanse while utterly miserable. If hunger and deprivation reach an unbearable point, listen to your body. Consuming a few solid fruits or vegetables, some nuts or a bowl of yogurt or soup can provide a needed satiating effect. Get right back to the juices after taking a healthy break.


With the right preparation and mindset, it’s possible to get through even the hungriest days of your juice cleanse. Having strategies planned for when hunger hits will help you stay motivated and on track. Drink plenty of nourishing juices, distract yourself with activities, get proper rest and accept a little hunger. With a little practice, you can master your mind over your growling stomach!

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