Juice Cleanse To Lose Weight, Detox and Feeling Great

The Benefits Of A Juice Cleanse 

You’ve probably heard people talking about juice cleanses and smoothie cleanses or even fasting as a cleanse. The idea is simple – you drink juice (or a smoothie) when you start to feel hungry and you don’t consume anything else but those beverages on your diet.  

You can think of it as a spring cleaning, but for your body. It provides your system a break from junk and processed food, and the nutrients in fruits and vegetables help support the liver and kidneys in the body’s natural detoxification process. 

Without the need to do any digestion, it provides your body with all of the vitamins and minerals it needs while giving you a boost in energy at the same time.  

Your body takes care of detoxing naturally, thanks to the liver, and a juice cleanse provides your liver with a much needed rest and a boost in its ability to properly detox the body. So, it’s the liver you’re supporting with your juice cleanse as opposed to the juice being the reason for the purging of toxins. 

A juice cleanse is the best time for you to discover any food sensitivities you may have because after your cleanse you can slowly introduce certain foods you may suspect of being the guilty party. This allows you to track your body’s response to them and rule out foods that may not be the cause of your issues. 

Finally, a juice cleanse kickstarts a healthy lifestyle, as you get away from junk and processed food, and begin to feel fantastic and more focused on healthy foods, and once you start feeling better you will find it easier to motivate yourself to hit the gym for regular exercise.

A juice or smoothie cleanse is useful in detoxing from junk and processed food. Some find a short-term juice cleanse successful for starting on a weight loss journey.   

Healthy eating and regular exercise fuel each other and will motivate you to keep it up long after the juice cleanse is over. You should think of a juice cleanse as the jump start to your new healthy life. It’s a simple way to hit your body’s reset button and bring about a balance.  

Choosing How To Cleanse  

Before you can get started you will need to choose which cleanse is right for you. The first question that you need to answer, of course, is whether a juice cleanse or smoothie cleanse is more suitable for you. Both options are good ones and you can take advantage of each at different stages of your healthy lifestyle. 

It’s All About The Fiber 

The main difference between juices and smoothies is fiber content. Fiber comes in two forms, soluble and insoluble.  

Insoluble fiber bulks the stool, and promotes digestive regularity, helps keep you full and is mostly removed during the juicing process. 

Soluble fiber is not bulky, but dissolves in water and supports healthy bacteria in the gut and general digestive health. Soluble fiber supports blood sugar health and remains intact during the juicing process.  

Smoothies Versus Juices 

Smoothies provide you with both types of fiber as well as nutrients from vegetables and fruits because it’s all blended together with nothing being discarded such as the pulp that is left behind in the juicer. It’s a pure meal of raw food that is satisfying for just about anyone, even people who are new to eating raw foods. It’s unusual to meet someone who doesn’t enjoy smoothies. Of course, the fiber also ensures that toxins are being purged from your body.  

A juice cleanse allows you to enjoy the nutritional benefits of fruits and vegetables without worrying about processing soluble fiber. It provides your digestive system with an opportunity to heal and rest, allowing your body’s energy to focus on cleansing and revitalizing.  

Moreover, eliminating insoluble fiber allows the body to better absorb all the nutrients of the fruits and vegetables, including the all-important phytonutrients. Since the body can better assimilate and absorb vitamins, minerals and antioxidants when the insoluble fiber is missing, it is ideal for those who are stressed out, have digestive issues, are fatigued or suffering from a chronic lack of nutrition in their diet.  

Consider how much produce it is possible to consume in just a day of juicing versus how uncomfortable it would be to consume that much in its original form… some juice diets see you consuming ten pounds of fruit and vegetables in a day. You would never be able to consume that amount of anything any other way than in juice form.  

Perhaps the main difference between a juice cleanse and a smoothie cleanse is the rest your digestive system receives. It will work a bit harder with smoothies simply because of the fiber content – so a smoothie cleanse is essentially a detox-lite.  

We don’t often provide our body with the opportunity to rest from digesting, but there are health benefits at play. While some experts prefer a water fast others point out that juicing is a gentle alternative.  

Of course, you can use both juices and smoothies during your cleanse, it really depends on your goals and how your body reacts. Smoothies can be helpful to curb hunger, as they are more hardy and satisfying than juices.  

Something else to consider for anyone who suffers from candida, leaky gut, or irritable bowel syndrome is that juice is a wiser option than smoothies. If you don’t have an existing condition, you may benefit from doing both at different times, whether you choose to alternate or mix them, but of course, you should always ask your doctor.  

Healthy Cleanse Options 

There are many controversial cleanses on the market, so it’s important that you choose wisely and understand that this is something you should only practice for a short period of time, ideally, over the course of a weekend, but certainly, no longer than three days at any one time. You may have chosen to do a cleanse because you’re tired of feeling bloated or your skin is a mess – whatever the reason, there are many to choose from. 

It’s important to note that a cleanse will not provide you with meaningful weight loss – if you do drop weight you can expect to regain it once you start eating, even if you are eating healthy. The purpose of the cleanse is to help you push bad habits away and embrace healthier habits following your cleanse.  

Of course, you can purchase your juice/smoothies or make your own. The latter is the wisest option as it allows you total control over what is going into the product and you can rest easy knowing there aren’t hidden ingredients. It’s also more cost efficient to do it yourself.  

There are plenty of juice cleanse products on the market, but they can cost as much as $80 daily and there are not many medical professionals who find them useful or worth the money.  Don’t just jump on the cleanse bandwagon to be trendy, if you aren’t in it for the right reasons you’re more prone to binge eating because of the restrictions.  

Don’t overdo it by starting a new exercise regimen at the same time as you’re starting a cleanse. If you already exercise, feel free to continue to do so throughout your cleanse – just don’t push your body too much all at once 

Cleanse Preparation & Expectations  

The first (and key) step to getting your cleanse right lies in the preparation. To maximize the benefits of your cleanse you should dedicate some time to preparing for it. So, in the days leading up to the cleanse (which can be as few as two days or as many as seven) you should make some changes.  

If you are generally a healthy eater then two days of preparation should be sufficient, as your cleanse is likely just a simple reset.  

If you’re one of those people that spends all week making the right dietary decisions only to indulge at the weekends then you’re pre-cleanse routine should start three or four days ahead of launch day. 

If you’re like the rest of America and make bad decisions often but still do eat okay some of the time then five pre-cleanse days should be sufficient. 

However, if you’re a junk food addict that just can’t get enough of trans-fats you should commit to a full week of preparation before you start a cleanse. It may seem like a lot of effort when the cleanse is supposed to take care of matters for you, but if you want to get the greatest benefit, the prep work is vital.  

What does the preparation look like?  

Hydration – Yes, it’s as easy as just drinking plenty of water in the run up to your cleanse. We often eat when what we need is to drink, so make a conscious effort to drink plenty of water.  

Cut back on caffeine. You don’t need to cut it out completely because where would we be without coffee? Just work harder at cutting out soda and caffeinated beverages because they’re driving a lot of your health issues. Of course, if your cleanse is designed with the purpose of purging caffeine from your diet altogether then this prep time is the perfect time to get started.  

More produce – Whether you are drinking them or eating them, use this time to start consuming more fruit and vegetables. A mix of both would be the ideal.  

Reduce animal products – Don’t worry, you don’t need to do this for any longer than a day or two before your cleanse starts. Enjoy a diet that is strictly plant-based, that means no dairy products, eggs, or meats.  

Purge processed foods – If it comes from a box or you buy it from the middle aisles of the supermarket then it’s probably a processed food that you shouldn’t be eating. Kiss them goodbye, and not just for now, you should be working to eliminate them from your diet altogether. They offer no nutritional value and just add to your waistline. 

How To Cleanse 

There are a few things to bear in mind during your cleanse. Firstly, there is no greater friend to you than lemon during this time. You can kick-start your day (and your metabolism) with a glass of warm and lemon. It’s great for your liver and gets your body ready for the cleanse. This is something that you can do before your cleanse begins, during your cleanse, and long after the cleanse finishes, too.  

Lemon juice helps the liver produce key enzymes that only helps regulate digestion but also helps the liver to rid the body of toxins. Lemons are also very high in vitamin C, an antioxidant that guards against free radicals that cause oxidative stress. 

There are different schedules and methods for cleanses, but your aim should be to consume your beverage every 2.5 hours or so. Consistency is important so once you have set your schedule you should stick to it.  

You may feel as though six to eight drinks a day is too much, but if you space them properly (over the course of 12 hours) then you will see how efficient it is. It means you don’t have hunger pangs to fight which means there’s no temptation to resist at your weakest moments. It will also keep your blood sugar level throughout the day – and your last juice or smoothie should fall around two hours before bedtime. 

A common issue in cleanses is people experiencing the need to chew. If this happens to you, see if you can first ride out the craving and if you can’t – you may be hungry enough to indulge in a small snack. Choose a salad, a handful of nuts, an avocado, or a piece of fruit – and if you do have to give in to this urge don’t beat yourself up about it, just get back to your cleanse. 

Digestion During The Cleanse 

Let’s put the focus back on your waste elimination because there’s more to unpack there. Your body may react in a variety of ways when it comes to eliminating waste; here is what you need to look out for.         

• Frequent bowel movements – this shouldn’t come as a surprise, the initial response from your body will be to flush waste. Especially if your diet beforehand was particularly poor – the increase in fiber is going to push everything out.
  
• Constipation woes – if you suffer from constipation prepare to say goodbye to that issue. The increase in water intake should help push things through, as will the increase in fiber.
    
• Large, firm, but light – That’s the ideal when it comes to a healthy bowel movement. It shouldn’t appear rocky and it certainly shouldn’t be hard. Of course, it will vary in size, shape, color, and consistency based upon your diet – some things are certain and it should be firm, but light. The Bristol Stool Form Chart can give you a better idea of what your stools should look like ^ref types four and five are considered the ideal. 
  
• Gas, bloating, diarrhea – Sorry, but these are normal during cleanses, especially if previously you weren’t eating much in the way of fruit and vegetables. Your body’s method of adapting could be these forms of protest.  

Varied Stool Colors – Typically, you expect your stool to be a shade of brown. However, because of the phytochemical content in plants, you may see a rainbow during your cleanse.  Red – if you have been eating a lot of red foods, like cranberries, beets or tomato juices then you may experience red (or pink) stool.   Green – this will be a common color change if you have been enjoying a lot of leafy greens in your juices. It may also indicate that your stool has moved through the intestine too quickly. This is common in diarrhea.   Black – If you take iron supplements, you’ve been eating licorice (of the black variety) or even Pepto Bismol then you may see a black tinge to your stool.   Yellow – It may be down to gluten and could be indicative of celiac disease.  

It’s important to note, though, that red or black stools could be a sign of other problems and if there is no reasonable food related explanation for this color change, you should see your doctor immediately.  

Your pee may also change, so expect to see it become paler yellow or completely clear. That’s good news – it means you’re adequately hydrated. Once your cleanse is over your stool will likely return to what it was before, so look at the cleanse as a starting point to eat well.  

Following your cleanse, take a good long moment to celebrate your success, but don’t just let it go. Lean into a healthier diet by easing yourself back into healthy solids.  

The first day following a cleanse should still contain a lot of fruit and vegetables. Ideally, you should avoid alcohol, processed foods, and animal products in the first couple of days following your cleanse, even better would be to cut these out of your diet completely. 

Take note of how you feel following your cleanse, this is a good opportunity to pick up on any food sensitivities (or allergies) that you may have as you reintroduce foods to your diet. If you suspect you have a certain issue with a type of food then introduce them one at a time so you can track how you feel.   

Juice Recipes 

Green Juice  

• 5 kale leaves 
• 1 bunch of celery  
• 1 large green apple 
• 1 in fresh ginger 
• 1 lime and 1 lemon  
• A handful of flat parsley (the leaves) 
• 1 tbsp. of organic coconut oil 

 Apple, Blackberry, & Beet Juice  

• Small beets  
• Two apples  
• Half an inch of fresh ginger 

Berry Juice  

• 1 cup of dandelion leaves 
• 2 cups of strawberries 
• 1 cup of raspberries  
• A small chili (including the seeds) 
• To add sweetness you can add 10 drops of liquid stevia  

Tropical Juice  

• One small pineapple (you will need to peel, core, and slice) 
• 1 peeled medium kiwi 
• 1 papaya (you will need to peel, seed, and slice – it should be medium ripe) 
• An inch of fresh peeled ginger 
• Once you have juiced you can stir in a cup or two of fresh coconut water 

Lotus Juice  

• 5 large, cored Fuji apples  
• 1 medium sized lime  
• 2 inches of fresh peeled and sliced ginger  
• 7 sprigs of cilantro  

Green Coconut Juice  

• 1 Thai coconut (you will need to carefully open this and pour the water into your blender before using a spoon to remove the meat) 
• Half a banana  
• A handful of kale and one handful of spinach  

Spicy Juice Mix  

• 1 orange  
• A quarter of a fresh pineapple 
• Half a small, seeded jalapeno  
• Half a handful of fresh cilantro  

Smoothie Recipes 

Green Protein Smoothie  

• A half cup of (unsweetened) almond milk 
• 1 medium-sized banana 
• 1tbsp almond butter 
• 2 cups of mixed dark leafy greens (spinach, kale, and chard) 

Green Detox Smoothie  

• 1 medium-sized banana 
• 2 stalks of celery  
• 1 peeled kiwi 
• 2 cups of spinach  
• A quarter cup of pineapple  
• 1 cup of water 

Berry & Apple Smoothie  

• 2 cups of spinach  
• 1 cup of mixed berries (blueberries, strawberries, and raspberries) 
• 1 large apple 
• 1 cup of water (you can use unsweetened almond mix if preferred) 

Banana & Pineapple Smoothie  

• 1 banana 
• 2 cups of spinach 
• 1 cup of pineapple 
• 1 apple  
• 1 cup of water  

Apple & Kale Smoothie  

• 1 stalk of chopped celery  
• 1.5 cups of chopped kale 
• Unsweetened almond milk (around 2/3 cup) 
• Half a chopped apple (green or red) 
• Half a cup of ice 
• 1 tbsp. flax seed 
• An optional teaspoon of honey 

Pineapple, Kale, & Coconut Smoothie  

• 2 cups of chopped kale 
• 1 cup of pineapple 
• 1 banana 
• 1 cup of coconut water 

Banana, Kale, & Strawberry Smoothie  

• 1 cup of chopped kale  
• 1 cup of plain yogurt 
• 1 banana 
• 1 cup of strawberries 
• 1 cup of ice  

Avocado Smoothie  

• Half a cup of chopped avocado  
• 1.5 cups of apple juice  
• 1 apple  
• 2 cups of kale or spinach  

Other Cleansing Methods 

There are a few other tips you may want to employ during your cleanse – it will assist in the cleanse itself and they’re just good habits for life.  

• Dry brushing – This is great for your skin and your circulation. It opens pores and removes dead skin cells.  
• Sweat it out – You don’t need to go to the sauna to sweat it out, it’s as simple as soaking in a hot tub or even enjoying a spot of jump rope or a brisk walk.  
• Waste elimination – One side effect of consuming less is that there is less to come out. It’s still important to recognize your body’s signals. So, if you are nauseous and haven’t gone to the bathroom you may need a laxative.  

Final Thoughts 

Following a juice or smoothie cleanse is an excellent way to get your healthy lifestyle off to a flying start, just remember to follow safe procedures. 

It’s important to note that any type of cleanse is only meant to be used as a short-term solution.  

It shouldn’t replace a healthy diet in the long-term and it doesn’t negate the need to exercise and live a healthy balanced life. Essentially, it’s a great way to restart your body and kick off a new healthy lifestyle.  

Stay well and take care!