How to do a Juice Cleanse? A Complete Guide 2020
Wellness trends come and go so fast that it’s hard to keep a tab on all of them. If you’ve been active in the wellness sphere for quite some time, chances are you have heard of Juice Cleanse. You must have read a couple of articles on it and thought of giving it a try, but for some reason haven’t.
If a lack of information or the proper way of going about it is your excuse, then you’ve landed on the right page. In this article, we’ll explain how to do a Juice Cleanse in depth.
What is Juice Cleanse?
Juice Cleanse is a type of diet involving fruit and vegetable juices with a focus on body detoxification. Also sometimes referred to as “Juice Fast”, the diet can last from somewhere between one to three days. There are many different varieties of juice cleanses evolved over the years.
Even though Juice Cleanse is a relatively newer trend, the phenomenon is nothing new. Plant extracts have always been treated as health beneficiary remedies throughout ancient history. In the 1930s, when the first juicing machine was invented, health practitioners started recommending juices to patients more and more. Since fruits and vegetables are filled with useful nutrients and vitamins, they worked.
The modern practice of juice cleansing can be traced back to 1976 when the book “The Master Cleanse” written by Stanley Burroughs was published. In his book, Stanley preaches for a 10-day strict diet period in which you’ll substitute all solid food with liquid ones. Even dairy is discouraged during those 10 days. This is claimed to detox your body and aid in weight loss.
At present, there are different forms of cleansing, each varying with what you can consume and what not.
Why Bother With Juice Cleanse Anyway?
The adopters and advocates of Juice Cleanse therapy claim of several benefits that it offers. First and foremost, it helps your body clean itself naturally. Since you consume nothing but vegetable and fruit juices, you cut yourself from processed food which is linked to obesity and various other health problems.
The American diet consists of highly processed food as compared to the rest of the world. Therefore, when we cut down on such a category of food, our body recovers and eliminates toxic substances we have accumulated over time.
Secondly, studies have found that the juice cleanse diet has shown positive results when it comes to blood pressure regulation, insulin resistance, and fat loss. Given that fruits and certain vegetables are high in antioxidants, they help fight free radicals present inside our body and improve our immunity and overall health.
So, if you’ve been unsatisfied with your health lately and looking for ways to improve it, juice cleansing therapy might be a good place to start.
In this section, we’ll walk you through the juice cleansing process. It consists of three stages: Preparation, cleansing, and post-cleansing. Let’s look at each stage in detail.
2 week juice cleanse
It is up to you how long you choose to do your juice cleanse. Some people go for a bit more of a challenge and do a 2 week juice cleanse. The same process applies here too.
Your routine starts three to five days before you enter the juice-only diet mode. You’ll essentially be preparing your body for what is coming. During this phase, you’ll gradually eliminate certain foods. If you’re a smoker and regular drinker, then those should be banned first.
Under no circumstances, cigars or booze can be part of a juice cleansing diet. Next, you need to remove junk foods from your diet. Pizza, burger, fried foods, chips, meat are just some of the foods you need to eliminate. Your morning coffee and tea? You’d have to get rid of them too (temporarily).
If you’re on any kind of medication or supplements, you need to first get in touch with your physician before you take them out of your regular diet. Juice cleansing doesn’t support them either.
When you go through this process, it is quite understandable that you have to battle craving and hunger. But you don’t have to stay hungry. You can still intake fresh fruits and veggies. The best way is to start replacing what you currently eat with vegetables instead of staying hungry.
This the main component of Juice Cleanse. For a period of one to three days, you will intake only fruit and vegetable juices. But you’d have to decide how you’re going to get your juices. You also got to decide what vegetables and fruits you’ll be incorporating into your diet for the days ahead.
You basically have two choices. Either buy whole fruits and vegetables and process them at home or buy store-bought ready-to-drink fruit juice. As you might know, store-bought is processed to some degree. There are preservatives and artificial colors. All of these would defeat the purpose of Juice cleansing which is to detoxify the body. So, go for fresh juices wherever possible.
When it comes to what to include, variety is the best policy. You are encouraged to include all types of fruits and vegetables instead of sticking to a single item. You can have bananas in the morning followed by bottle gourd, strawberries in the evening, and a mango smoothie as dinner.
But out of all the items, it is recommended to include lemon. The first thing you should have in the morning is lemon juice in warm water. Since the liver is an excellent stimulant, it will kick off the cleansing process in the best way possible.
In Juice cleansing, timing is not set in stone and you can gulp certain millilitres at any time of the day. On average, you will be consuming 6 to 8 glasses of juice per day, which will be around 1-1.5 litres.
After three days of self-control and hard work, it’s time to get back to normal. You may have the urge to get straight into a McDonald’s and have the meal of your lifetime, but that can ruin the hard work you put in for three straight days.
Instead, load your plates gradually. For the first few days, eat light with moderate dairy, cereals, pulses, and vegetables. Then you can add meat, eggs, soybean, and finally some processed food.
It’s important to monitor your satiety level and adjust accordingly. If you feel any sensitivities, don’t leave them unchecked and respond to them at the earliest.
Once you’re back to your regular eating habits, you may want to continue the preparation-cleansing-post-cleansing cycle once again. The more repetitions, the more toxic your body will be able to shed.
Drawbacks of Juice Cleanse
While Juice Cleansing may sound revolutionary in the world of wellness, it has its drawbacks. It is shrouded with controversy and is not suited for everyone.
The biggest drawback of Juice Cleanse is that you are depriving your body of essential nutrients that you get from cereals, dairy, meat, and beverages. They form an important component of a balanced diet. When you’re cutting the supply off, your body undergoes chemical changes to cope with it. This can cause headaches, dizziness, and even mild fever.
Secondly, a liquid-only diet is a laxative in nature. This means, they increase bowel movement and relieve constipation. But when taken in huge amounts, it can wreak havoc on your intestines.
Fruits are known to be high in sugar. When you consume them in liquid form, you consume a high amount of sugar in a single session. This causes a spike in your sugar level which is bad for health. Therefore, people with diabetes are advised to practice juice cleansing in moderation.
Pros and Cons of Juice Cleansing
Just like any other activity, juice cleansing has its pros and cons.
- Removes toxic substances from the body
- Improves health
- Enhances energy levels
- Enhances digestion
- Temporary diet plans don’t guarantee long-term results
- Can cause liver, kidney, or intestinal problems
Juice Cleanse Tips
If you’re convinced that you need to give Juice cleanse a try, then it’s better to go all the way through. Here are some tips for you for a more effective juice cleanse journey:
Chew and slurp instead of gulp
Instead of consuming full of glass juice in one go, try sipping it like tea and chewing in between. Another thing to note here is that when you prepare the juice in a mixer, do not filter the solids. Consume them with the juice. It will keep you full for longer hours.
Consistency plays a huge role
You cannot do the cleansing once or twice and expect results. It’s a long term strategy and you need to do it over and over again for several months to see any significant results depending on your current body structure.
Couple it up with dry brushing
By dry brushing your skin, you’ll shed dead skin cells and promote the formation of new ones. Think of it as an inside-out cleansing strategy for best results.
Exercise for a few minutes
By exercising, you’ll burn some calories and break some sweat. This is among the best ways to detoxify your body. But exercise in moderation since you’re already low on fuel.
The Wrap Up
In conclusion, you should seek medical advice throughout the juice cleansing cycle and monitor your results aptly. Not everyone will show the same results and hence would have to tweak the methodology for achieving the best results.
The Wrap Up
These were some of the benefits associated with orange juice. We are sure now that you won't stop yourself from drinking it and adding to your everyday regime. Make sure you drink absolute pure orange juice with no added sugar or maybe in the form of a smoothie.
A maximum part of the fiber is lost in making orange juice so make sure you don’t skip the pulp at least. Fiber is important for keeping the digestive system on track and lowering the risk of various other diseases. Try making your orange juice at home from freshly picked oranges!