Juice Cleansing: Everything You Need To Know - Tastylicious (2024)

Ever heard people say, “You Only Live Once”? Often, that concept becomes just an excuse for our bad habits, especially regarding the food we intake. While we may think that we have complete control over our health, our bodies have a unique way of communicating what it needs.

If you ever feel exhausted and sluggish lately, that’s your body asking for a reset after all the unhealthy food and habits you’ve had. And in this case, a juice cleanse might just come in handy.

A juice cleanse, often known as a juice fast, is a detox diet that consists of drinking only vegetable and fruit juices (and sometimes nothing else) for one to three days. Juice, according to proponents, floods the body with healing nutrients while also eliminating toxins and waste from eating too much processed food.

Recently, juice cleansing or juice fasts have become popular as it appears to be the easiest way to get the most benefit from fresh fruits and vegetables. Some people believe that juicing is better than eating whole fruits and vegetables because it allows your body to absorb nutrients more effectively and relieves your digestive system of the burden of fiber digestion. Juicing is said to lower your cancer risk, improve your immune system, remove toxins from your body, aid digestion, and promote weight loss.

However, even with the convenience of juice cleansing, there is no scientific proof that juice derived from a fruit or vegetable is healthier than juice obtained from eating the fruit or vegetable. However, if you don't like eating fruits and veggies as is, juicing may be an excellent way to incorporate them into your diet or try fruits and vegetables you've never tried before.

The more, the merrier, right? But seriously, the more fruits and vegetables we consume, the higher the nutrients and benefits that we get. Should you do a juice cleanse? Is juice cleansing a healthy habit? Let’s find out.

Blending vs. Juicing

Before proceeding to the potential benefits of juice cleansing, let us first differentiate juicing from blending, as these two are sometimes confused with being the same thing.

Blending

Blending or creating smoothies is a way to acquire many servings of fruits and veggies. You utilize the entire fruit or vegetable, even the skin, on occasion. Blending preserves the fiber and nutrients found in the whole fruit or vegetable but might not be as helpful when aiming for cleansing. Because you are ingesting the whole fruit or vegetable, that means giving your stomach a massive load of work, which is the opposite goal of cleansing.

However, blending is for you if you just want to enjoy fruits and vegetables as a smoothie. You may also add other foods to smoothies, such as nuts, seeds, and yogurts, to boost your consumption of healthy protein and lipids. This drink will be thicker, so it may take some getting used to.

Juicing

Juicing is a method of consuming fruits and vegetables as a liquid. This method uses a juicer, which separates the pulp (fiber) from a fruit or vegetable liquid. Even without the pulp and peel, the light and refreshing liquid still provides vitamins and minerals from the fruit or vegetable.

Pros of Juicing

• Fiber-free- Juicing is better for persons who have digestive issues. Digestion gets a lot easier without all of that fiber. Juicing can also benefit folks recovering from an illness and need to get significant amounts of nutrients into their bodies fast to boost their immune system.
• Smaller servings- still packed with complete essential vitamins and minerals from the extracted fruit or vegetable, the small yet packed liquid is easier to consume.
• Lower calories- because all the solid particles of the fruit or vegetable are filtered, the juiced extract contains lower calories than the actual fruit or vegetable.
• Excellent for cleansing- while fiber is indeed necessary, the whole point of cleansing is to give our digestive system a rest. From providing incredible amounts of phytonutrients to easing the digestive process, this method sure is a win for juice fasting.
• Immediate effects- because the juice contains no fiber, absorption becomes very efficient, and results of the juice become evident very quickly as it is readily sent to the bloodstream.

Juicing Methods

Although it may sound so technical, the juicing methods simply refer to the type of juicers used. While it is indeed technical, at some point, we got you! Here is the simplified differentiation of them.

Centrifugal

This term usually refers to a specific juicer that extracts juice from materials by chopping them apart at high speeds. This type is distinguished by its rapid operation speeds, ranging from 10,000 to 25,000 spins per minute.

Although it is easy to use and readily available, the juice they extract isn't very high-quality. Their quick turnaround times and frequently low-cost production lead to reliability difficulties. But this can be solved by investing in a high-quality and reliable brand.

Masticating or Cold-Press

Masticating/cold press juicers, which are the polar opposites of centrifugal juicers, are now characterized by their slow operating speeds. As a result, they are known in the juicing community as slow juicers. They typically work at a speed of 40 to 150 rotations per minute.

In contrast to their centrifugal counterparts, this masticating approach provides higher essential vitamin and mineral extraction levels. As a result, cold pressed juice has a substantially higher nutritional content and quality.

But despite the overall good performance, this type of juicer is on the more expensive side, and they require more energy and time to use.

For a quick guide on choosing the perfect juicer for you, click here. Or check out the list of the best juicers that we made exclusively for you here.

Things to Consider Before Going on a Juice Cleanse

The history of fasting, in general, dates back to ancient times and is even mentioned in the Bible as a practice of self-control. Nowadays, the most famous way of juice cleansing is a 3-day cleanse.

How long of a juice cleanse should you take? Famous juice cleanse lengths include a 1-day juice cleanse, a 5-day juice cleanse, and a 7-day juice cleanse. If you’re wondering which routine to follow, you might need to do a self-check first. Here are a few guidelines you might want to check along with your doctor’s prescription:

1. Goals

When deciding on the length of time to cleanse, keep in mind your primary health aim. Are you trying to get back on track after a wild night out? It's possible that a one-day juice cleanse will suffice. Want to lose a few pounds or enhance the quality of your sleep? To get the best effects, do a lengthier juice detox. Before you get in headfirst, take a step back and consider why you want to cleanse.

2. Juicing experience

If you're new to juicing, start slowly and work your way up to lengthier cleanses. You'll need to acclimate your body to the idea of juicing and ensure that it's a habit you can maintain. On the other hand, if you've done a few juice cleanses before, you can push yourself to do a lengthier cleanse.

3. Commitment level

Examine your schedule to see how busy you will be throughout your cleanse. If you have a lot on your plate, committing to a longer juice cleanse may be difficult, and you face the danger of disappointment or guilt if you don't finish it. Set yourself up for success by signing up for a juice cleanse that works for you.

4. Lifestyle

Your lifestyle greatly impacts your cleansing decision. A prolonged juice cleanse might not be the ideal option for you if you're a particularly active person (like a runner or cyclist). When you work out hard, your body needs a lot of calories and energy to keep up with you.

Top 5 Benefits of a 3-day Juice Cleanse

When we talk about juice cleansing, it doesn’t mean purchasing bottled juice over groceries that contain refined sugar and chugging it. For juice cleansing to be highly effective, fresh and raw juice must be the only option. So if you’ve decided on doing a juice cleanse, here are the benefits that await you!

1. Gives your digestive system a break

In this generation, where good food means taste over quality, it is undeniable that our digestive system is the most abused system in our body, and yet the problem doesn’t seem to be addressed as much as it should be.

By doing a juice fast or juice cleanse, you give your digestive system time to breathe and recharge. In a survey conducted by US News, it was revealed that one in ten Americans experience discomfort after meals.

Although there is no scientific study that links juice fasting or juice cleanse as a cure for digestive diseases, traditionally, regular fasting is said to help restore balance and reset after the exhausting work of daily digestion.

2. Promotes weight loss

Due to its very low caloric content, weight loss has been greatly associated with juice cleanses or juice fasts. Normally, women need 2,000 calories everyday and men need 2,500 calories to maintain energy. Note that calories are the amount of energy we get from the food we eat and do not necessarily link to fats.

The Healthline recommends taking 500 calories less than your required daily intake. Doing so can help you lose around one pound per week. A study of a 3-day fast among 20 healthy subjects resulted in a significant decrease in weight and body mass index a day after the fast.

When deciding to do a juice cleanse, it is vital to have a commitment as the body’s metabolism slows down when there isn’t much to digest. According to Web MD, "Keep in mind that the initial weight lost on a fast is primarily fluid or 'water weight', not fat."

It helps that you slowly integrate solid food after a juice cleanse as your body might take a while to recover. Overeating after a juice fast might cause more complications than the benefits of the juice cleanse itself.

3. Prevent Heart Disorders

Aside from weight loss, taking a juice cleanse can help lower body fat as you will not be taking anything other than fruit or vegetable juice. This means there is a potential loss of saturated fat along the process. In a small study conducted on 5 healthy individuals, there was a decrease in triglycerides after 3 days of fasting and a decrease in free cholesterol after 8 days, while a decrease in insulin was noted as the body will need more glucose to balance the blood sugar level.

Furthermore, fresh fruit and vegetable juices that are rich in healthy fat can be incorporated into your juice cleanse as a more healthy substitute. Avocados, nuts, chia seeds, and olive oil are rich in healthy fat.

4. Detoxifies and Removes Toxins

While there is no scientific evidence to support this claim, drinking raw juice is said to remove toxins as your body will be forced to expel the toxic foods left in your body in the absence of other foods that you regularly intake.

Moreover, incorporating fruits and vegetables, which are known to have detoxifying properties, can also help. We have made you a list of the fruits and vegetables which are known to have detoxifying properties:

• Apples
• Avocados
• Beets
• Blueberries
• Cabbage
• Celery and celery juice
• Cranberries
• Flaxseeds and flaxseed oil
• Garlic
• Grapefruit
• Kale
• Legumes
• Lemon Juice
• Seaweed
• Watercress

5. Reduce Chronic Inflammation

Because fresh fruits and vegetables are rich in antioxidants and nutrients, it is a great recommendation for patients suffering from chronic inflammation and even cancer. According to the Oncology Nutrition, “If you are in active treatment, are having chewing, swallowing, or digestive problems, or are struggling with excess weight loss due to cancer and it's treatment, juicing may be a good option for getting valuable nutrients into your body.”

Harvard Health Publishing has made a list of anti-inflammatory foods that you can incorporate into your juice cleanse recipes.

• Tomatoes
• Olive Oil
• Green leafy vegetables
• Nuts
• Fruits such as cherries, strawberries, blueberries, and orange juice

Benefits of a 1-Day Juice Cleanse

Although one day may seem like such a small amount of time, the benefits are still apparent. Here are the benefits of going on a shorter juice cleanse.

1. Improved Hydration

Since juice cleansing does not only involve drinking fresh juice but also comes with the obligation of drinking at least 8 glasses of water, this gives the body the hydration it needs.

2. Improved Nutrition

If eating fruits and vegetables already offers a lot, imagine drinking 5-6 times of it in one glass! Add to that the fact that nutrients are more easily absorbed when consumed in liquid form. Juicing, indeed, is goodness in a bottle. It is packed with nutrients, healthy enzymes, vitamin C, and other immune-boosting vitamins.

3. Improved Quality of Sleep

After the cleanse, you will surely gain a better quality of sleep as caffeine, toxins, carbonated drinks, and energy drinks disrupt the normal body clock. No need to take sleeping pills that cause a lot of side effects when you have nature’s way!

4. Improved Mental State

Surprisingly, fasting does not provide benefits on physical health, but also on mental health. Fasting, when done regularly, is said to reduce cravings, control impulses, and improve alertness, memory, and cognitive functions, and will lead to healthier eating habits

Juice Cleansing Tips

So, how do you do a juice cleanse and how do you make it easier? We’ve listed a few tips to make things convenient for you.

1. Know What You Need

This is not a tip but a guideline. Juice cleansing comes in different forms and may include different varieties of fruits and vegetables. Make sure to do an ample amount of research and know your health status before participating in a juice cleanse. This will help you in choosing what to include in your juice fast.

2. Hydrate

Staying hydrated is by far the most useful tip we can give you. Since your body will be deprived of other nutrients and fiber, drinking enough water helps you feel full and resist cravings.

3. Avoid Caffeine

Now, this is not a preference but a demand. For optimum results, it is highly advised for you to cut down on caffeine and drinks that contain it, like soda and energy drinks. This is to maintain the alkalinity of the gut. These drinks are acidic in nature and may counteract the effects of the juice cleanse. Instead, you can consider herbal tea in the form of green tea, as it is low in calorie count and can help you feel full.

4. Keep Your Mind at Work

To prevent yourself from thinking about your hunger, keeping your mind busy can be really helpful. A little exercise might also come in handy for excreting toxins out.

Juice Cleanse Recipes

1. Weight Loss Juice Recipes

The Best Healthy Green Juice Recipe

Ingredients:

• Kale – 5.54 oz (2 ½ cups chopped kale)
• Cucumber – 5.53 oz (¾ medium cucumber)
• Green apple – 4.61 oz (⅔ medium apple)
• Celery – 1.84 oz (1 ⅓ medium stalk)
• Lemon – 0.92 oz (¼ medium lemon)
• Ginger – 0.48 oz (1 ½ inches ginger)

Directions:

1. Wash and weigh the produce
2. Peel the lemon
3. Juice them together

Recipe source: Good Nature

Very Veggie Green Juice Recipe

Ingredients:

• Cucumber – 5.11 oz (⅔ medium cucumber)
• Romaine – 4.05 oz (2 ½ cups chopped romaine)
• Spinach – 4.05 oz (4 cups spinach)
• Zucchini – 3.2 oz (½ medium zucchini)
• Celery – 2.83 oz (2 medium stalks)
• Lemon – 1.41 oz (½ medium lemon)
• Watercress – 0.3 oz (¼ cups chopped watercress)
• Salt (optional) – 0.03 oz (a pinch)

Directions:

1. Wash and weigh all the produce
2. Juice all of the ingredients together

Recipe source: Good Nature

2. Immune Boost Juice Recipes

The Immune System Kick

Ingredients:

• 4 small carrots
• 1 orange
• ½ lemon
• 1-inch piece ginger

Directions:

1. Wash the ingredients.
2. Peel the lemon and orange.
3. Juice all the ingredients.

Recipe source: AIA.Com

The Energy Lift

Ingredients:

• 2 beetroots and leaves
• 2 carrots
• One orange
• ½-inch ginger

Directions:

1. Wash the ingredients
2. Peel the ginger and orange.
3. Remove tops and bottoms from carrots.
4. Juice all the ingredients and combine.

Recipe source: AIA.Com

3. Detox Juice Recipes

Tropical Mint

Ingredients:

• 2 stalks celery
• ½ cucumber
• 2 cups spinach
• 3 cups mint leaves
• 1 cup pineapple
• ½ lemon

Directions:

1. Place all the ingredients into your juicer.
2. Serve chilled.

Recipe source: MindBodyGreen

Ginger Zinger

Ingredients:

• 2 stalks celery
• ½ cucumber
• 1½ cm ginger
• ½ cup parsley
• ½ lemon
• 1 green apple
• 2 cups spinach

Directions:

3. Place all the ingredients into your juicer.
4. Serve chilled.

Recipe source: MindBodyGreen

Risks of Juice Cleansing

Although there are numerous juice cleanse benefits, it is not for everyone. Those with renal problems should avoid drinking juice in large amounts. Certain types of juice include oxalate, an acid that can cause kidney stones and other complications.

Avoiding ingredients that act as laxatives should be noted as these may cause diarrhea and can alter electrolytes and water levels in the body, resulting in dehydration.

Juices also contain fewer calories that may result in hunger, fainting, and weakness. It is also important to mind the ingredients to your juices as some fruits contain very high levels of sugar that might cause a spike in one’s blood sugar level. Do also note that usage of refined sugar is prohibited in this process.

As always, never try anything without consulting your dietician or doctor. Juice cleanse is neither a cure nor a prescription, and knowledge of juicing is required before taking it into consideration.