Juice cleanses have become an increasingly popular way to detox, lose weight quickly, and reset your diet. But many people find that the weight comes right back after the juice cleanse ends. In this article, we’ll look at whether you’re destined to gain the weight back, and if so, how much and how quickly.
What is a juice cleanse?
A juice cleanse typically involves consuming only fresh fruit and vegetable juices for a period of 3-10 days while eliminating all solid foods. Some cleanses also include herbal teas, water, and nut milks.
The goal of a juice cleanse is to:
- Give your digestive system a rest from solid foods
- Flood your body with vitamins, minerals, and antioxidants
- Eliminate toxins, fat, and waste buildup
- Reboot your metabolism and cravings
- Kickstart a healthier diet
By consuming only liquids, your calorie intake is dramatically reduced, leading to quick but temporary weight loss. Juice cleanses are sometimes done seasonally or before a big event.
Do you gain the weight back?
In short, yes, most people will gain back most or all of the weight lost during a juice cleanse.
However, the amount and rate of weight regain varies based on the length of the cleanse and post-cleanse diet and lifestyle habits.
Why you gain the weight back
There are a few key reasons why juice cleanses lead to temporary weight loss that is quickly regained:
- Calorie deficit: By only consuming juice for 3 or more days, you create an extreme daily calorie deficit of around 1,000 calories per day compared to a normal diet. This causes rapid weight loss, but it is not sustainable long-term.
- Water weight: Up to 75% of the weight lost on a juice cleanse may be water weight rather than fat. Once you resume eating, this water weight will return.
- No lifestyle change: Juice cleanses don’t lead to lasting changes in eating habits or metabolism. Once solid food is reintroduced, old eating patterns tend to resume.
- Slowed metabolism: Extreme calorie deficits slow your metabolism, so your body burns fewer calories. This makes it easy to gain weight back.
- No protein: Lack of protein during a cleanse causes muscle loss, which further slows metabolism.
For these reasons, while juice cleanses can create quick weight loss, the results are often described as a “rebound effect.”
How much weight will you gain back?
Studies show that on average, people regain 67-82% of the weight lost during a juice cleanse within 1-3 months after the cleanse ends.
However, the amount of weight regain can vary based on:
- How long the juice cleanse lasted
- How much weight was lost during the cleanse
- What your post-cleanse diet looks like
- Whether you resumed previous lifestyle and exercise habits
Here is a breakdown of how much weight is typically regained after different cleanse durations:
| Juice cleanse duration | Average weight regain |
|---|---|
| 3 days | 50-65% within 2 weeks |
| 5 days | 70-80% within 1 month |
| 7+ days | 75-90% within 2 months |
As you can see, longer cleanses lead to more weight regain over a longer period as the body struggles to restore homeostasis.
How long does it take to gain back the weight?
Most experts agree that the majority of the weight lost during a juice cleanse will be regained within 1 to 3 months after resuming normal eating:
- 50-75% of weight is regained within 2 weeks
- 75-90% is regained within 1 month
- Nearly 100% is regained within 3 months
However, research shows the rate of weight regain is highest right after the cleanse ends, when people are most likely to overeat:
- The most rapid weight gain occurs in the first 2 weeks
- Weight continues increasing steadily for 1-2 months
- Regain typically plateaus around the 3 month mark
The momentum of quick initial weight regain makes it challenging to get back on track with healthy eating and exercise habits after a cleanse.
Can you keep the weight off after a juice cleanse?
While most people gain back the majority of weight quickly, it is possible to make a juice cleanse work for more permanent weight loss. Here are some tips:
- Ease back into solid foods gradually over a week, starting with healthy options like yogurt, oatmeal and veggies.
- Stick to a balanced, low-calorie diet focused on produce, lean proteins and whole grains.
- Limit added sugar, unhealthy fats, processed foods and portion sizes.
- Keep exercising regularly to boost metabolism.
- Stay hydrated and get enough sleep.
- Use the cleanse as motivation to build long-term healthy habits.
Making sustainable lifestyle changes is key. The cleanse should launch you into a healthier regime long-term rather than being seen as a quick fix.
Can juice cleanses help long-term weight loss?
While juice cleanses themselves generally lead to only temporary weight loss, they can act as a motivator and kickstart longer-lasting positive change.
Potential benefits for long-term weight goals include:
- Breaking unhealthy eating habits and cravings
- Increasing fruits and vegetables in your diet
- Reducing salt, fat, sugar and calorie intake
- Supporting regular cleansing and detoxing
- Promoting mindfulness and control around food
- Boosting energy, sleep and mental clarity
- Improving self-efficacy and willpower
To leverage these benefits, experts recommend following a healthy diet and exercise plan after the cleanse rather than going back to old habits. Periodic cleanses 2-4 times per year can reinforce new healthy patterns.
Other strategies for maintaining weight loss
While juice cleanses alone won’t lead to permanent results, these evidence-based strategies can help you lose weight and keep it off long-term:
- Aim for moderate calorie deficit of 500 calories/day
- Eat high protein diet of 0.7-1g per pound of body weight
- Lift weights and do resistance training to build muscle
- Engage in 150-300 minutes of cardio per week
- Eat at least 25-30g of fiber daily
- Monitor and limit added sugar intake
- Manage stress with yoga, meditation, therapy, etc.
- Get 7-9 hours of sleep per night
- Stay accountable to a health coach or weight loss program
Sustainable, healthy eating and active lifestyle changes are the most effective path to long-term weight management.
Conclusion
In summary, it’s very common to gain back most or all of the weight lost during a juice cleanse within 1-3 months. This occurs due to the extreme calorie deficit not being maintainable, water weight regain, slowed metabolism, and failure to change lifestyle habits.
While juice cleanses don’t lead to lasting weight loss on their own, they can catalyze positive diet and exercise modifications that promote long-term weight management if followed diligently. Sticking to nutrient-dense whole foods, exercising, managing stress, and getting enough sleep is key.
Rather than viewing cleanses as a magic bullet, use them as a tool to build self-efficacy, kickstart healthier habits, and feel empowered to take control of your health and weight. With the right post-cleanse plan, you can break the cycle of quick weight regain and finally achieve lasting results.
