A juice cleanse is one of the most challenging things a person can do, despite the big promises of weight loss and renewed health from its proponents. With that in mind, we tapped nutrition experts Leah Kaufman and Lisa Moskovitz to share their top tips for making juicing work for you.
1. They Don’t Provide Enough Nutrients
Juice cleanses have become a popular way to “reboot” the body. The plans vary, but they typically involve replacing one or more meals with juice for a short period of time — three to 10 days is typical. Advocates claim that the liquid diet helps your digestive system rest, which will allow it to “flush” out toxins. But research shows that your body possesses its own natural detoxification systems that work just fine. The liver, for example, is a powerful detoxifier. It filters out harmful chemicals, metabolizes drugs and alcohol, and converts amino acids into energy.
In addition to the liver, your kidneys also help eliminate waste and toxins. And your gut is a rich source of good bacteria, which help digest foods and maintain a healthy weight. Juice cleanses tend to be low in fat and protein, which may lead to a lack of satiety and feelings of deprivation. Adding a serving of nuts or a sprinkling of salt to a juice cleanse can add important nutrients, but it’s not recommended that you follow a pure juice cleanse without any other foods.
Juice cleanses are typically heavy on sugar, which can trigger a spike in blood glucose and cause you to feel hungry afterward. They also contain very little fiber, which is necessary for keeping you feeling full and regulating your blood sugar. A juice cleanse can also be lacking in protein, which is essential for muscle development and repair.
If you decide to try a juice cleanse, it’s best to start prepping for it in the days and even weeks before it begins. Speak to a juice guru to be sure. Get rid of unhealthy junk food in your pantry and refrigerator, and make sure to drink plenty of water — 8 glasses per day is a good goal. Also, start experimenting with slow-cooked meals like soups and stews. This will give your digestive system a chance to adjust to solid food and prevent bloating after the cleanse. This is the perfect time to identify and eliminate any food sensitivities or allergies, too. Introduce these foods slowly, one at a time, to avoid an overload of your system.
2. They Don’t Include Enough Fiber
While juicing can help to get more fruits and vegetables into your diet, many store-bought juices don’t include enough dietary fiber. Fiber is essential for the healthy function of your digestive system and helps you feel fuller after a meal. In addition, it helps to slow down the absorption of sugar into your bloodstream, which can prevent a spike in your blood sugar levels.
Without adequate dietary fiber, you’ll be left feeling hungry and deprived. You might also find yourself taking lots of trips to the bathroom because the lack of fiber will cause your body to draw more water into your digestive tract, which can lead to constipation.
Another issue with most juice cleanses is that they don’t provide enough protein. This may make it harder to lose weight and may contribute to a loss of muscle mass, which can affect your metabolism. Protein also promotes healthy gut bacteria and has been shown to aid in weight loss.
If you’re going on a juice detox, be sure to hydrate by drinking the recommended eight glasses of water a day. You may also want to add a cup of warm vegetable broth, low-acid, cold pressed coffee or tea, chia seeds or flax seed. Avoid consuming animal proteins, alcohol, caffeine and any foods that are high in saturated fats, processed sugars, salt, or seed oils.
Juice cleanses are often touted as a way to “detox” your organs, but the truth is, your body does this on its own every single day. When your diet is filled with whole fruits and vegetables, lean proteins, and plenty of water, your liver, kidneys, lungs, colon, intestines and spleen all work together to clean your blood and eliminate waste.
If you decide to go on a juice cleanse, it’s best to start out slowly by replacing one or two meals a day with a smoothie or salad. Then, gradually increase the number of solid foods you eat. This will give your body time to adjust and may help you identify any food sensitivities or allergies. It’s also important to listen to your body and if you’re experiencing serious symptoms, like dehydration or feelings of weakness and fainting, don’t force yourself to continue the cleanse.
3. They Don’t Include Enough Protein
The main problem with juice cleanses is that they typically replace all of your meals and snacks, leaving you exhausted and ravenous. If you try to eat only juices for several days, your body will quickly run out of the essential nutrients it needs. Plus, the high sugar content in some juices can lead to blood sugar spikes, which can cause fatigue and mood swings. It’s also important to note that some vegetables—such as spinach and beets—contain oxalates, which can form kidney stones.
Juices don’t contain much fat or protein, so they won’t keep you full very long. This can lead to cravings for unhealthy foods and weight gain once the cleanse ends. A study published in 2017 found that drinking six bottles of juice a day for three days led to initial weight loss but overall weight gain when participants resumed eating a normal diet.
Many people who do juice cleanses believe they’re detoxifying their intestines and getting rid of toxic buildup, but there is no evidence that a liquid diet does this. In fact, the lack of fiber in juices can actually be detrimental to your digestive system. Fiber adds bulk to your stool, which helps the body get rid of waste and prevents nutrient deficiencies.
Detoxing your body through a juice cleanse isn’t necessary, especially if you don’t have any underlying health issues. There is no proof that a detox cleanse has any medical benefits, and in reality, it can be quite harmful.
In addition, strict juice cleanses can cause deficiencies in protein, fat, and other nutrients. And since they’re usually unsustainable for long periods of time, they can lead to binge-and-purge cycles and can even trigger eating disorders like orthorexia nervosa. In a 2018 qualitative study, researchers found that juice cleanses promoted these types of eating disorders by capitalizing on young women’s insecurities about their bodies and negative body image. Juice cleanses should be used only under the supervision of a medical professional and only for a short period of time. If you’re interested in trying a juice cleanse, consult a registered dietitian before starting.
4. They Don’t Include Enough Water
If your detox doesn’t include a sufficient amount of water, you’ll be dehydrating yourself. This can cause your energy to dip, make it hard to focus and can even trigger headaches. Drinking a minimum of 8 glasses of water per day can help to prevent this from happening.
Juice cleanses typically target foods that are said to add to the body’s toxic load – such as dairy, gluten containing grains, coffee, alcohol, red meat and processed sugar. In reality, this is just a way to justify cutting out nutrient dense whole foods, which will actually stress your body and slow sustainable fat loss.
A juice cleanse can be an effective way to kick start healthier eating habits – but it’s important not to go too overboard. Attempting to replace all your meals with juice will leave you feeling ravenous and exhausted, which can be counterproductive to the positive transformations you are hoping to achieve. Instead, gradually start replacing one meal or snack a day with a juice. Once this becomes a regular part of your routine, then you can consider going for an all-juice cleanse.
It’s also important to avoid consuming too much caffeine while on a juice cleanse, as it can interfere with your sleep and increase your levels of cortisol, the hormone that signals your body to store fat. Additionally, you should avoid exercising too strenuously if you’re on a juice cleanse, as doing so could lead to hypoglycemia (low blood sugar), which can be dangerous.
Another great way to prepare for your juice cleanse is by cleaning out your fridge and cupboards of alcohol, caffeinated drinks, candy and junk food. That way, when you’re struggling during your detox you won’t be tempted to cheat and break your commitment to a healthy lifestyle.