Juice cleansing is a form of detox and fasting in which you only drink juice for a number of days.
Juice cleansing provides a reset for the body and gives a break to the digestive organs which need to process the breakdown of foods. The variety of vitamins and minerals in the juice also boosts the immune system and provides a surge of energy.
How To Juice Cleanse will examine :
- How to Juice Cleanse
- Six Tips to Safely Juice Cleanse
- Juice Cleansing Alternatives
How To Juice Cleanse
Some people do this cleanse for 3-4 days, while others extend longer up to 5, 6, or even a full week. Even 1-2 days of juice fasting is a good jump start for your body, especially if you have never tried this type of cleanse before. Then, as you become healthier and your body adjusts to the process, you can begin to juice cleanse for a longer period of time.
In addition to the 3 to 4 day juice cleanse, you will want to block out 3 days before and after as pre and post cleanse days.
· The first 3 days will allow you to ease into your cleanse and prepare for the juicing, and the last 3 days are a way to ease back into your normal diet so that you don’t over burden your digestive system when it has been flushed and cleaned.
· During the pre-cleanse phase it is common to only eat fruits and vegetables as well as herbal tea, and drink lots of extra water to stay hydrated and facilitate the cleansing of toxins.
· In this phase, you want to cut out breads, pasta, dairy, and really anything that is a naturally sourced fruit and vegetable.
· You can use a juice cleanse that is purchased from a company and this will be an easy option because all juices are prepared for you and stored in your refrigerator for the week. Then, all you need to do is open the bottle and drink whenever you are hungry or when it’s time for a “meal.”
· Other people prefer to make their own juice. There are various types of juices that can be made for a fast, so consider finding a recipe to follow that will be a guide for which juices to make for the cleanse. If you want to make your own juice at home, I recommend a slow juicer because it slowly extracts the juice and leaves more pulp and fiber in the juice for added cleansing.
You can create various blends of juices, but it can also be easy to create juices of different colors in order to add variety.
· Popular juice blends are broadly categorized as green juice, red juice, orange juice, and fresh nut milk.
· An orange juice could contain more than just oranges, and may include carrots, golden beets, tangerines, and various other fruits.
· You can of course add herbs as well like parsley, cilantro and other specialty items like ginger and turmeric to facilitate the gut.
· During a 3 to 4 day juice cleanse, you can consume about 6 glasses of juice per day and also be sure to drink the equivalent of 6 glasses of water or more.
· Post-juice cleanse you will want to ease back into solid foods. Because your body has had a break from processing heavy foods, you may notice feeling tired and even nauseous if you add heavy and rich foods back into your diet too quickly.
· Instead, you will want to stick with lightly cooked veggies and fruits, then slowly add in healthy foods like quinoa, fish and warm soups and broths.
Six Tips to Safely Juice Cleanse
A juice cleanse, also referred to as a juice fast, is a type of detox that involves the process of consuming fruit and vegetable juices over a short length of time. While there are a host of reasons people may choose a juice cleanse, some of the proclaimed benefits include detoxifying the body, boosting the immune system, promoting weight loss, and improving overall health.
While popular and seemingly simple to do, a juice cleanse can be risky if not done correctly. The following outlines six specific tips to ensure your juice cleanse is safe and effective.
A significant part of completing a juice cleanse safely is preparing for the cleanse. Moving directly from an unhealthy diet into a cleanse can actually cause you to feel sick as the body detoxes so quickly. Instead, making a gradual transition from your usual diet to one that is cleaner and filler with raw fruits and vegetables as well as increased water intake can help you continue to feel good physically once you begin the cleanse.
Also, decreasing portion sizes prior to the start of the cleanse can help you better manage hunger and learn to satisfy cravings once the juice cleanse begins. Taking this step can help reduce side effects such as fatigue, headaches, nausea, and extreme hunger, among others.
- Pick Your Juices Wisely
If doing your own juicing, it is important to plan and prepare your juices wisely. Juices too high in fruit content will contribute a lot of sugar which can take away the nutritional benefits of the cleanse. A juice diet that consists of 80% vegetables to 20% fruit is a good ratio to balance sugar intake.
Good vegetables to consider include kale, spinach, cucumbers, carrots, celery, and beets. Fruits to consider include lemons, kiwis, blueberries, and lemons as these have a lower sugar content and possess many anti-inflammatory antioxidants. If you are using a company or program to provide your juices, do your research well and look for the same properties.
- Stay Hydrated
Proper hydration is an essential part of the juicing process. If you are not properly hydrated you will not be able to flush toxins and waste from your body effectively. Additionally, you won’t possess the fuel you need to maintain energy and support vital functions in the body. Water can also help you to feel full during your cleanse and combat hunger cravings.
- Avoid Strenuous Physical Activity
While exercise during a juice cleanse is not bad, participating in strenuous exercise or activity can pose a risk, as you are more likely to become easily fatigued and dizzy while on a cleanse. Sticking to low-intensity workouts is the best route to ensure you are safe while on a cleanse.
- Break the Juice Cleanse Gradually
Just as you should take your time jumping into a juice cleanse, it’s also important to take your time when coming off a juice cleanse. This prevents the risk of getting sick and having drastic spikes or shifts in blood sugar levels.
It also eases the stomach into breaking down and managing solid foods again. Consider slowly adding solid foods into the diet by drinking smoothies, eating fruits packed with water, and eating soft foods like oatmeal and yogurt.
- Stop the Juice Cleanse After a Few Days
Evidence shows that it is safest to participate in a juice cleanse for no more than 3 days in order to return to a regular diet. Prolonging a juice cleanse beyond this point can increase your chances of experiencing negative side effects such as blood sugar swings and headaches. While some may believe the longer, they do the juice cleanse the more detoxification there will be, there is no research based evidence to support this.
Juice Cleansing Alternatives
Undertaking a juice cleanse is a great way to purify the body. Juice cleanses are a popular option for people looking to reset their diet and create a new opportunity for their health habits. During juicing, some essential nutrients are inevitably lost during the juicing process when the fibers from the fruit are separated from the juice.
Depending on the type of juice and the fruits or vegetables that are included, the nutritional value can vary greatly. Juicing can be an expensive cleanse depending on the ingredients, though it is possible to juice on a budget if you choose wisely and search for deals or shop at your local farmer’s market. Juicing is a short diet from 3-7 days. Some people react well to juice cleansing but others may feel extremely hungry leading to agitation.
For people who want to explore another alternative, it is possible to try a soup cleanse. You can include similar ingredients as juicing, so you will still be well nourished. The advantage to eating a warm food cleanse is that it can be better for cold climates when we are wanting to cleanse in a cold winter.
It is easy to make soups using broth base and with herbs and spices, adding vegetables of your choosing. You can also puree the soups for an even more easily digestible food. Soup cleanse is a great way to maintain nourishment and nutrient levels with a warming and fulfilling quality.
Herbal Tea Cleanse
Cleansing with herbal tea is another great way to detox the body and allow for a reset of the metabolism. A cleanse with tea will typically last 1-2 days and is a nice cleanse to enjoy for intermittent fasting style cleansing. Drinking herbal tea that is caffeine free is a great way to cleanse the body and allow a break for the digestive organs.
Some herbal teas to enjoy include dandelion, lemon, mint, hibiscus, chamomile, ginger or any other organic tea that is soothing for the body. Herbs are natural medicines that can assist the body in cleansing toxins and allowing the body to rest and reset.
An elimination cleanse is another way to cleanse the body. During an elimination cleanse, you will choose to eliminate various foods like dairy, wheat, eggs, soy, alcohol, and processed foods. You may want to cut out all of these at once, of you may set up a schedule for removing these items from your diet.
An elimination diet can be great for anyone who has health issues they would like to work on including sluggish digestion, brain fog, low energy, skin issues or allergies. An elimination diet helps to determine food sensitivities by creating issue when you add an allergenic food back in after having eliminated it for a few weeks or months. You will want to eliminate a food for at least 21 days before beginning to add it back in to test for any allergies.
There are great alternatives to juice cleansing that may be better suited for some individuals. Depending on your digestive issues you may want to choose warm foods that are easily digestible for the body.
If you do a soup cleanse, the food is warm and the body can easily digest it. An herbal tea cleanse is great for a shorter cleanse lasting 1-2 days and can be done weekly. For a longer cleanse you may want to consider doing an elimination cleanse.
This cleanse is great for determining food sensitivities or allergies because it involves removing certain foods like sugar, dairy and alcohol from the diet for 3 weeks to determine which foods if any are causing issues and inflammation in the body.
Completing a juice cleanse is a great way to reset the body and ensure that you can properly absorb nutrients and vitamins from your foods. As your body becomes healthier, you will be able to tolerate different juice blends and even longer time periods of cleansing. Always seek the advice of your primary physician before embarking on a new dietary regimen. Its especially crucial for persons with preexisting conditions, like diabetes or hypertension to be diligent in seeking medical advice prior to changing their diets.