Juice cleansing seems like a natural, healthy method to consume lots of fruits and vegetables while excluding unhealthier things from your diet for a few days. Is it? Depending on your goal, a juice cleanse is consuming solely fruit or vegetable juices for a set amount of time, typically between one and seven days. The pulp of the fruit and vegetable is normally removed from the juice before pressing, which is how juices are typically made.
Losing weight, removing “toxins” from the body, and resting the digestive system are typical motivations for juice cleanses. Even though fruits and vegetables can include vital vitamins and elements, drinking solely juice might not be as healthy as it seems. Consider the advantages and disadvantages of a juice cleanse before deciding to go through with it.
Juice detoxification and weight loss
Will a juice fast cause you to lose weight? Most probable, as you are probably eating fewer calories than you would if you were eating your typical stuff. In the first few days, you can lose weight quickly, but it won’t stay off.
While a juice cleanse may help you kick off a weight loss plan, you need to make long-term changes to your lifestyle in order to keep the weight off. That means changing the way you eat daily and getting regular exercise. Doing a juice cleanse for a day or two may give you the motivation to “reset” your eating habits to be healthier, but don’t depend on it for lasting weight loss.
Juice detoxification to remove toxins
It may seem like a good idea to “detoxify” your digestive system by only sipping fruit and vegetable juices, especially if you’ve been eating a lot of junk food, drinking excessive amounts of alcohol, or feeling bloated or lethargic. But in addition to being false, the major marketing claim that detox cleanses are “detoxifying” is also unsupported by any scientific research.
Juice cleanses overdo it on the sugar, which is far from purifying. Additionally, all that sugar interferes with how your body processes insulin and causes your blood pressure to soar and then drop quickly, which might give you a boost of energy but then make you feel even more exhausted.
Your body can digest sugar more smoothly thanks to fibre. When a fruit or vegetable is juiced, the fibre is removed, leaving only the sugars and nutrients. Additionally, fibre gives your stool bulk to aid in the removal of waste from your body and to maintain healthy digestion.
Substitutes for juice cleansing
Keep the fibre in squeezed juice rather than drinking it without the pulp. Vitamins, minerals, phytochemicals, and antioxidants are found in dietary fibre, which has also been linked to a lower risk of type 2 diabetes, colon cancer, and obesity.
Additionally, consuming complete grains and fruits and vegetables can really aid in weight loss. Build your diet around nutritious foods and lean proteins if that is your goal. Avoid or limit the consumption of packaged, processed, or sugary meals and beverages that are high in calories and low in nutrients.
If you enjoy the notion of drinking your fruits and veggies, try blending kale or spinach with berries, apples, bananas, or any other fruit you enjoy to make smoothies. Smoothies, as opposed to squeezed juice, are created by combining ingredients with entire fruits and vegetables.
Greek yoghurt or milk can also help your smoothie have more protein. You’ll receive all the nutrients from juicing the same components, in addition to the advantages of fibre and other things. Additionally, compared to drinking juice alone, you’ll feel fuller longer.
Before you fast on juice
Before beginning a juice fast, give your motivation some thought and establish reasonable goals. Is it to get in shape? reduce the urge for sugar? Set your digestive system to default?
Whatever your objective, a juice fast may help you get there (depending on your existing eating habits), but it won’t put you on the fast track to wellness. It takes time to change your health and well-being in a lasting way.
Additionally, you should consider the optimal time in your schedule to begin a juice fast.
My recommendation is to schedule it for a low-key weekend at home so you can visit the restroom as frequently as necessary (you will be urinating a lot!).
Juice fasts call for you to consume a lot of perishable juice, therefore it might not be wise to juice fast while you’re on the road.
Ivandrea Ollero is a content writer who researches and writes custom content about home improvements, travel, fashion, and beauty. She graduated from St. Scholastica’s College, Manila, with a Bachelor’s Degree in Broadcast Journalism in 2016. Ivandrea provides helpful tips and hacks on various topics for her readers.