The Ultimate Guide to Doing a Juice Cleanse (For Weight Loss or Detox)
So what exactly is a juice cleanse all about? Is the juice really GREEN? What are the different kinds of juice cleanses out there and which one can help you lose weight or simply detox? What juice recipes can you experiment with at home and what is the best juicer to buy? Should you REALLY go for organic fruits and vegetables?
This article helps tackle these questions;
Maybe you just came back from a two-week holiday and realized you gained a few inches on your waist. Or perhaps you have a love-hate relationship with your bathroom scale and your weight has gone up and down like a yo-yo. Maybe you can’t fit into the clothes you bought a few months back anymore.
Or… you’ve stuffed yourself silly over the weekend and now you feel like you need to flush out all the toxins. (I hear you sister!).
Well, whatever your case may be, you can get rid of the extra pounds if you’re willing to chug down green juice and lots of it.
Green juice. Yes, you heard that right. People are going crazy over juice cleansing, and the ones who have tried it and succeeded swear by its benefits.
What is a Juice Cleanse?
Juice cleansing is definitely not for the weak of heart, and it’s something you need to do properly. Otherwise, you’ll end up like the Grinch on Christmas morning, not swearing BY the juice cleanse but AT everyone who gets in your way.
Do it right, and you’ll see the ‘miraculous’ results. Do it wrong, and it can go very very wrong.
So let’s start with actually finding out what a juice cleanse is;
Basically, a juice cleanse is when you ‘cleanse’ your system by drinking juice instead of eating what you would normally eat. Depending on what kind of cleanse you choose, this drinking spree can last from as short as a day to 5 days or even a week.
If you would like to get started on a juice cleanse we highly recommend you give Juice From the Raw 3 Day Cleanse a go. The juice is super fresh and comparatively speaking is much cheaper than buying a package from your local healthy juice store. This is probably the best alternative if you don’t have a juicer at home to do one from scratch.
Of course, when I say juice cleanse I’m not talking about buying gallons of juice from the grocery store and chugging them down as meal substitutes. This is about drinking real, natural and organic juice that you will make yourself from fresh fruits and vegetables.
5 Benefits of a Juice Cleanse
You might be thinking: “Substituting delicious meals with juice? What a horrible idea!”
But here’s the deal;
It MAY sound scary at first and for some people, the thought of it may be hard to absorb, but it’s really not as bad as it seems.
There are real benefits that many swear by, and if you do it right you might experience these benefits too:
Your encounter with the bathroom scale is no longer a horror story
There are so many health problems that come with being overweight or obese. This is why our obsession to lower the number displayed by the weighing scale isn’t entirely unfounded. More than anything, weight loss is probably one of the biggest reasons why so many people have gone into this juicing craze. It will all be worth it, they feel, because the‘sacrifice’ that you make will be rewarded with finally losing those stubborn pounds.
The excess weight that’s in your body is partly because you’re bloated with water weight, but a lot of it is also fat that has built up for years.Juice cleansing makes you feel lighter because it suppresses your appetite and helps jump start the removal of all these excess deposits.
Also, you get a concentrated dose of all the good stuff, to replace all the fatty food you’ve been eating. That alone brings you one step closer to a healthier body.
Your body gets the detox and repair that it needs.
With all the pollution and processed food we’ve been exposed to since birth, it’s almost unbelievable how many toxins our bodies are exposed to on a daily basis. According to the Centers for Disease Control and Prevention (CDC), there are about 147 industrial chemicals stored in the bloodstreams of Americans. To put it bluntly, our blood is very,very dirty.
Toxins can weaken our immune system and damage our cells. But while our body has a natural detox process, we need to help it out by paying attention to what we put in our mouths. When you juice, you get a boost of plant-supplied nutrients and antioxidants to help your body get rid of all these toxins and function the way it’s supposed to.
You get an instant boost in energy and well-being.
When your diet is all messed up and your lifestyle is sedentary at best,you will really feel lethargic most of the time. You will notice that your energy levels are low and that your stress levels are sky high. This will affect all areas of your life, and juice cleansing just might be the radical change that you need.
Consuming fresh nutrient-filled juice instead of all the junk you’re used to will give your body an automatic boost in energy. After the initial adjustment period, juicing will make you feel lighter, better, and you will be able to make better decisions because your mind will be clearer.
It helps reduce the risk of diseases, including cancer.
If I tell you that by changing one thing in your diet, you can reduce your chances of developing cancer, will you do it?
Juicing essentially gives you a boost in antioxidants, and this helps your body get rid of free radicals. The antioxidants you get, together with fiber, vitamins, nutrients, and phenolic compounds that are all intrinsic in the juice that you drink, are all good for you.
They strengthen your immune system, help your body fight disease, as well as potentially reduce your risk of developing cancer.
It lessens the stress on your heart and digestive system.
Keeping a healthy heart is important for a healthier body and juicing can help you achieve this. A juice cleanse can help reduce the plasma nitric oxide found in your bloodstream, as well as relax your blood vessels’ inner lining.
By also substituting calorific and cholesterol-rich food with healthy juice, you won’t be ‘blocking’ your blood vessels as much as you used to. The resulting increase in blood flow lessens the stress on your heart.
Aside from the heart, your digestive system will also be very thankful if you drink juice instead.
Juice cleansing increases cyanobacteria and bacteroidetes, which have been found to help your gastrointenstinal tract development and make your digestive organs to work the way they’re supposed to.
If that’s not enough, you also get an instant anti-inflammatory aid that can also help you fight bacterial infections.
How to Do a Juice Cleanse
If you’ve made it this far, you already know that juice cleansing is good for you. The next step is to find out how this is done exactly.
A juice cleanse should never be taken lightly, and when you go for it you have to go for it with all the right intentions and commitment to seeing it through to the end.
Just remember that a juice cleanse is really only meant to last a few days, and is certainly not a permanent fix to a nutritional diet. Look at it as a way of getting your body and mental state back on course after a period (in some cases a long period) of treating your body like a rubbish dump.
And if you are committed, it’s not as hard as it seems. You only need two things:
- A good quality juicer
- Fresh fruits and vegetables
Just follow our step-by-step guide:
PRE JUICE CLEANSE
As soon as you decide that you’re going to do a juice cleanse, you have to make sure that your body is prepared. Some juice cleanses can be quite a shock to the system, but if you prepare correctly, the process can become so much easier for you.
So BEFORE you even start the cleanse, please do the following:
Prepare Yourself Mentally
Juice cleansing is not just a physical thing. Going into it, you have to understand WHY you’re doing it and what your goals are. Giving yourself a pep talk will help you get through the process, especially when times get extra challenging. You can even prepare a journal where you can diarize your thoughts before, during, and after the juice fast.
It’s also important to remember that while juicing is an individual journey, you have to ensure that your surroundings are conducive to the process. For moral support, you can enlist the help of your immediate family and the friends you see daily. You might also want to limit your social engagements for the time that you will be on a juice cleanse, because being surrounded by food and alcohol will only make things extra difficult.
Stock Up On Everything You Need
You need to commit to a juice cleansing plan, and depending on how many days you’re doing, you have to make sure that you have all the ingredients that you need. Make a shopping list and visit your local grocer for fresh produce.
You can never have too many fruits and vegetables during a fast, and the worst thing that could happen is for you to run out in the middle of it. You can also stock up on herbal tea, as well as jugs of water with lemon and ginger to get you through the day.
Change Your Diet Gradually
A juice cleanse is going to shock your system. Your body, after getting used to being fed anything that your heart desires, will suddenly get healthy juice instead. This is as drastic as drastic can get, but it doesn’t have to be this way. And no, the answer is not to stuff yourself with a buffet the day before so your body will not miss food. Trust me, it doesn’t work that way.
Instead, you can help your body prepare by gradually changing your diet as early as a week before the cleanse. Get rid of all the junk and limit what you eat, giving your body time to get used to fruits and vegetables instead of burgers and fries. By slowly depriving your body of junk (e.g. processed foods, refined flour, alcohol, anything fried and salty, soda) and feeding it healthier options, it won’t be as shocked when you start the cleanse.
For those who love their coffee and cigarettes, sorry but you’ll have to give that up as well.
If you happen to be pregnant, breastfeeding, taking medication, or have other health concerns, it’s best to check with your doctor before you even attempt juice cleansing.
DURING A CLEANSE
This is it. The day you’ve been waiting for. The day when you chug the magic elixir and give your body the detox that it so badly needs.
Some people think the juice you drink during a cleanse is like a magic potion that removes all your worries away, but it’s NOT JUST the juice that makes a cleanse work. You will have to do your part.
Consistency is key to a successful juice cleanse, and what this means is you just have to keep drinking. Aim for about 6-8 juices per day,and you can do that by drinking every 2-2.5 hours. This ensures that your blood sugar doesn’t crash and helps lessen the intensity of your cravings.
When Life Gives You Lemons...
Make lemon water. The first thing you should do in the morning is drink warm water mixed with freshly squeezed lemon juice, as this begins the cleansing process.
Lemon detoxifies your liver and kick starts your digestive system. You can continue doing this even after the juice cleanse.
Break a Sweat
During a juice cleanse, you’re essentially ridding your body of toxins.You can help speed this up by sweating it out, especially through exercise.
Just because you’re cleansing doesn’t mean you have to be a couch potato, so why don’t you go for a brisk walk around the neighborhood? You can also use a skipping rope for a short but effective cardio work out. Even just 10 minutes of skipping should certainly get you breaking a sweat.
Naturally, you can’t expect yourself to run a marathon while doing a juice cleanse, so just pace yourself and take it easy.
After something as drastic as a juice fast, it’s normal to rejoice and feel like FREEDOM is finally here. It’s also normal to feel like you can eat just about anything, including furniture! No you haven’t gone crazy.
You deserve a big hug and a pat on the back because you’ve just survived a juice cleanse. But no, it ain’t over yet.
The first meals you eat AFTER a fast are just as important as what you ate before and during. Again, you want to minimize the shock to your body so eating a 12-course meal is definitely not a good idea.
Breakfast of Champions
For your first breakfast (which is when you literally BREAK the fast),you can make yourself a smoothie: even an ultra creamy, mineral-rich chocolate-banana shake like this one.
If you’re sick and tired of smoothies, treat yourself to a bowl of fresh fruit. You can also have a light salad if that’s what you prefer.
Lunch and Dinner
Lunch is when you start eating ‘normal’ food again, but you have to avoid hard-to- digest food that’s high in fat and sugar. No, I’m not being mean. Bingeing on all the food that you missed during the fast will not only hinder your progress, it will also give you a headache.Literally.
This is your chance to start anew, so start with a healthy and filling soup that’s packed with flavor and comfort. You can make use of plant-based proteins here, such as white bean, chickpeas, and chestnuts. You can also have salad with kale, celery, cucumber, and even avocado. If you want something more ‘exotic’ and fun, you can have tabouli or these vegan crunchy tacos.
You can still incorporate juice into your diet. Being done with the juice cleanse doesn’t change the fact these freshly made juices are packed with nutrients that are good for you. You should also continue drinking lots of water and herb-based teas.
If you’re wondering when you can start eating light animal protein again, that would be around Day 4 after the juice cleanse. Since you’ve already given your body a reboot, it’s also the best to think about how you can make better diet and lifestyle choices.
Types of Juice Cleanses
You can go for the 1-day cleanse, the 3-day cleanse, or the 5-day cleanse. Here are guides on what to juice for breakfast, lunch, dinner, and the snacks in between for each type of juice cleanse.
1-Day Juice Cleanse Plan
- 3 Medium Apples
- 1 Medium Capsicum (red bell pepper)
- 6 Medium Carrots
- 3 Celery Stalks
- 1 Medium Lemon
- Romaine Lettuce
Start your day right with this bright and cheery drink. All you have to do is squeeze the juice out of the lemon and then feed all the ingredients in the juicer.
- 1 Small Red Beet
- 2 Medium Cucumbers
- 3 Medium Beet Greens
- 1 Large Cocounut
Set aside the coconut water from the young coconut (about 2 cups). Peel the red beets and chop them into pieces. Process all the ingredients in a juicer.
Zesty Grapes-Kale-Mustard Juice
- 1 Medium Lemon
- 4 Cups of Red Grapes
- 4 Kale Leaves
- 1 Mustard Green Leaf
Remove the lemon’s outer rind. Section it but keep the white pith intact. Use a low-RPM juicer, alternating grapes, kale, the lemon sections, and the mustard green leaf.
- 2 Grapefruits
- Half of a Pineapple
Peel the pineapple and cut in half. Set aside the other half for later, and cut the other half into smaller pieces. Peel the grapefruits. Juice them together and drink immediately.
- Half of a Pineapple
- 1 Lemon
- 1 Bunch of Spinach
Wash the spinach thoroughly. Slice the pineapple that you set aside a while ago. Remove the outer rind of the lemon. Feed all the ingredients to the juicer.
3-Day Juice Cleanse Plan
Day 1: Follow the 1-Day Juice Plan
Berrylicious Apple Burst Juice
- 3 Medium Apples
- 1 Cup Blueberries
- 1 Cup Cranberries
- 1 Tablespoon of Psyllium
Remove the core from the apples. Juice the apples and berries and add the psyllium for added fiber.
- 1 inch Fresh Ginger
- 2 Pears
- 5 Stalks of Celery
Peel the ginger then mix everything in the juicer.
Pineapple and Greens Juice
- Half a Pineapple
- 1 Large Cucumber
- 1 Kiwi
- 2 Cups Broccoli
Peel the kiwi and the pineapple, then juice all the ingredients.
Lemonade with a Twist
- 3 Apples
- Half a Lemon
- 1 Inch Fresh Ginger
- 1 Yellow Pepper
Juice everything together and drink immediately.
Beta Carotene Booster Juice
- 1 Orange
- 1 Banana
- 1 Fresh Apricot
- 1 Large Carrot
Peel the orange and the banana. Prepare the carrot and apricot. Juice everything.
- 1 Medium Apple
- 1 Small Beet
- 4 Carrots
Peel the beet and core the apple. Juice everything together and drink immediately.
Red and Fruity Juice
- 15 Large Strawberries
- 2 Medium Bunches of Red Grapes
Use a low-RPM juicer to alternately juice the grapes and strawberries (including the green leaves).
- 3 Carrots
- 3 Medium Tomatoes
- 1 Cup of Spinach
Wash the produce thoroughly. Cut the tomatoes in wedges. Feed everything to the juicer.
- 1 Cup of Blueberries or Strawberries
- 1 Medium-Sized Apple
- 1 Banana
Peel the banana and core the apple, then use a juicer to process everything.
Green and Lean
- 1 Medium Cucumber
- 3 Medium Granny Smith Apples
- 1 Celery Stalk
- 5 Sprigs of Parsley
- 4 Medium Kale Leaves
- 3 Medium Chard Leaves
Slice the apples into pieces. Use a low-RPM juicer to alternately press the celery, cucumber, green apple, kale, chard, and celery.
5-Day Juice Cleanse Plan
DAY 1 - 3
Day 1-3: Follow the 3-Day Juice Plan
Festive Day-Starter Juice
- 1 Beet
- 6 Kale Leaves
- 3 Plums
- 3 Apples
Wash the produce thoroughly. Cut out the pit from the plums. Juice kale first and set aside. Juice the rest of the ingredients and drizzle the kale juice at the top.
Spice Up That Tomato Juice
- 3 Stalks of Celery
- 3 Large Tomatoes
- 2 Carrots
- 1 Inch Fresh Chilli
Clean the ingredients thoroughly by washing. Chop into smaller pieces if needed, but just feed everything to the juicer.
Green and Refreshing
- 2 Zucchini
- 1 Apple
- 4 Kale Leaves
- Half a Lemon
- 1 Inch Fresh Ginger
Wash the produce thoroughly. Peel the ginger and lemon. Add everything to the juicer and enjoy immediately.
Cool and Refreshing
- 1 Cup Arugula
- Half a Cucumber
- 2 Medium Apples
- 3 Stalks of Celery
- 1 Zucchini
- 1 Inch Fresh Ginger
The produce should be washed properly. Using your juicer, start with the apples, shortly followed by the ginger and arugula, then complete the juice with the celery stalks, cucumber, and zucchini.
- 2 Sprigs of Mint
- 1 Peach
- 8 Carrots
- 2 Cups of Red Lettuce
- Half a Lime
Wash all the produce. Peel the lime and remove the pit from the peach. Process everything using the juicer.
Mood Booster Juice
- 4 Arugula Leaves
- 1 Cup Kale
- 1 Large Beet (with its leaves)
- 1 Lemon
- 2 Grapefruit
- 1 Inch Turmeric
Wash and clean the produce thoroughly. Peel the beet, lemon,and grapefruit. Mix everything using your trusty juicer and enjoy.
Immunity Booster Juice
- 1 Beet
- 1 Small Apple
- 1 Pomelo
- 2 Medium Carrots
- 3 Stalks of Celery
- 1 Lemon
- 1 inch Turmeric
- 1 Inch Ginger
Prepare your ingredients by washing everything then peeling the beet, lemon and pomelo. Add everything to the juicer.
Sugar and Spice
- 2 Pears
- 3 Large Carrots
- 2 Stalks of Celery
- 1/2 Inch Fresh Ginger
- 1 Pinch of Cinnamon
- 1 Tinier Pinch of Nutmeg
Wash all the produce and juice everything excluding the spices.Stir in the nutmeg and cinnamon after.
Red and Vibrant
- 2 Apples
- 2 Carrots
- 2 Beetroots
Wash all the produce and peel the beets. Juice all the ingredients.
- 4 Purple Kale Leaves
- 2 Clementines
- 6 Carrots
- 1 Lemon
- 1 Inch Fresh Ginger
Clean the produce. Peel the lemon and the clementines. Juice the ingredients in this order: carrots, kale, ginger, lemon,clementines.
The Best Juice Cleanse For Weight Loss
If your primary goal is to lose weight, you have to pay extra attention to the ingredients you use. For one, avoid fruits that are high in fructose. Fruits = sugar.
The good news is that not all fruits are the same, and you have full control over what fruits to use during your juice cleanse.
Some fruits to avoid if at all possible include mangoes, grapes, pears, watermelon, pineapple, bananas, apples, and blueberries. Instead, you can stick to avocados, cranberries, clementines, lime, lemon, apricots, nectarines, and peaches.
"The trick to all weight loss juicing is to limit the amount of fruit in the juice. Use the 80/20 principle of veggies to fruits."
You can also stick to ingredients that can aid in weight loss. You can try out a juice mixture made of beet greens, beet root, carrots, kale, and some lemon. You would also benefit from a lot of the ‘green’ juices, because of their fat-burning and metabolism-speeding qualities.
The trick to all weight loss juicing is to limit the amount of fruit in the juice. In fact the golden rule to juicing for weight loss is the 80/20 ratio. Only use 80% vegetables and 20% fruit. If you juice too much fruit, you will find it much harder to lose weight.
"Interesting Fact: A compound called lugduname is the sweetest compound known—more than 200,000 times as sweet as table sugar."
3 Easy Recipes to Try
- lemon juice cleanse
- Go Green!
- Just beet it!
The lemon cleanse is insanely popular especially for those who want to lose weight. An intense lemon cleanse will only allow you to drink 6-12 glasses of this per day, for as many as 10 days. But for variety, you can also try it as one of the juices to include in your cleanse.
1) Squeeze half of a lemon and set aside the juice, which will amount to about 2 tablespoons.
2) Mix the juice together with 2 tablespoons of maple syrup (ideally Grade B), about 8 ounces of purified water, and a tiny pinch of cayenne pepper (about 1/10 of a teaspoon).
Green juice can work wonders for your health, and this very easy recipe is something you can benefit from on a daily basis:
1) Prepare the ingredients: 5 celery stalks, 4 kale leaves (about 2 cups if chopped), 1 cup of chopped spinach, a large green apple, 1 inch of fresh ginger, 1 lime, and 1 lemon.
2) Feed the ingredients to your juicer. If you have a powerful juicer, you can sometimes get away with minimal preparation (meaning, you don’t have to spend some time chopping the ingredients into smaller pieces).
3) This recipe yields about 18 ounces of juice, and it’s better if you drink it in one go so that you can give your body the energy boost it needs while the juice is fresh.
4) To increase the nutritional benefits of the juice, you can also opt to add a tablespoon of organic coconut oil.
Beetroot is another key ingredient in juicing. It’s very powerful because of its cleansing abilities and the fact that it’s packed with Vitamin C, iron, folate, and potassium.
Its benefits include increased blood flow, lowered blood pressure, and reduced risk of heart disease and diabetes. Try this out:
1) Prepare 3 small beets (peeled), 2-3 apples (choose green apples if you want to stay away from sugar as much as possible), 8 ounces of blackberries, and half an inch of fresh ginger.
2) Make sure you wash all the produce thoroughly.
3) Feed all the ingredients into your juicer.
The Importance of Using Organic Fruits/Vegetables
One of the most common mistakes people make when juicing is that the juice they make isn’t as ‘clean’ as it has to be. Juicing removes all the pulp, giving you the nutrients in concentration. Your body absorbs all of this quickly, but it also absorbs all the chemicals and pesticides from these fruits and vegetables.
But not if you use organic.
If you’re thinking, hmm, sure, organic is good but it’s also more expensive. You don’t have to go all organic, but it’s important that especially for certain fruits and vegetables, you at least TRY.
The Environmental Working Group (EWG) has done research and found that there are a dozen fruits and vegetables that they label as “dirty”: fruits and vegetables that have been found to contain the highest pesticide concentration.
For these 12 fruits and vegetables, we must use organic as much as possible:
EWG however discovered that there are also 15 “clean” fruits and vegetables, which hardly contain pesticides so you can buy them anywhere.
For these 15 fruits and vegetables, we don’t necessarily need to use organic as they are considered to be relatively pesticide free:
Choosing the Best Juicer
Okay so you have decided to take juice cleansing seriously, and the information in this article has hopefully educated you in doing a juice cleanse the correct way in order to achieve maximum results. However in order to actually juice, you need to have a great juicer on hand to make all that delicious fruity and vegetable goodness.
Without expanding too greatly here as I have covered the topic on choosing the best juicer for your needs in this guide. However when it comes to juice cleansing, just know that you will be juicing a lot of leafy green vegetables, and generally speaking the best juicers for green juice tend to be masticating juicers. So please take the time to read our guide on various juicer types and then go from there.
Below we’ve highlighted 3 of the most popular juicers on the market for various budgets, and you can check out our detailed review on those if you wish, however if you just want to know which juicer is most popular and highly rated on the market today, we’ll save you the trouble of researching and just say that currently as of today (UPDATED: 9/3/16) the Breville BJE200XL Juice Extractor has received the best feedback, and you can also read our detailed review of it here.
3 Recommended Juicers
An affordable juicer that produces high quality juice and is easy to use. A little noisy though.
Omega Vrt350 HD
The best juicer on the market for juicing quality in our opinion. Powerful, quiet and very easy to use.
Hamilton Beach Big Mouth Pro
A great juicer if you are on a budget and want your juice extracted in less than a minute!
1) Can I use my trusted blender for my juice cleanse?
Absolutely not. If you really want your juice cleanse to work, you need a juicer, not a blender. A juicer is made specifically for nutrient extraction, and it’s designed to separate the pulp and fibers from the produce. This is NOT possible with a blender.
2) Can I drink tea while I’m juicing?
It’s actually a good idea to drink tea while you’re juicing because at least it gives you some variety. If you can, stay away from black tea and most green teas, as they contain a lot of caffeine. You can stick to decaf teas and most white teas. Do NOT drink coffee.
3) Will I get a headache?
It’s perfectly normal to get headaches especially during the first day of the juice fast. This is because your body is still adjusting to the food deprivation. You can take Ibuprofen if it gets too uncomfortable, but stay away from medicine that has caffeine in the formulation.
4) Should I add water to my juices?
Unless the recipe specifically tells you to add water, you shouldn’t. Water is more for making smoothies than juices, because what you’re really going for with juicing is the concentration of the nutrients. Water will dilute this, and you don’t want that.
You should however drink water separately throughout the day. In fact, you should increase water intake because you want to keep yourself satiated.
5) If I’m substituting my meals with juice, does that mean I only drink 3 times a day?
No. When juicing, you should aim to finish about 6-8 glasses in a day. You can drink first thing in the morning and then drink more after 2-3 hours. Drinking after every 2 hours will also keep you full. You shouldn’t just drink when you’re hungry.
Hopefully you’ve learned a lot from this guide and now you’re ready to start with juice cleansing. Remember, making the decision to live a healthy lifestyle is easier said than done but you can do it one step at a time beginning with a juice cleanse.
As mentioned above, if you are interested in doing a juice cleanse but don’t yet have a juicer and you’re not sure where to begin looking, check out our expansive guide to selecting the best juicer for your needs.
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