How does a juice cleanse actually work, and what should I look out for? Which juices are suitable, and what side effects can occur? We've addressed the twelve most important questions about juice cleanses – and we'll answer them in this article.
1. What is a juice cleanse and what is it good for?
A juice cleanse is a modified form of therapeutic fasting: For a few days, you completely abstain from solid food. Instead, you consume approximately 800 calories a day in the form of fruit and vegetable juices. The reduced energy intake activates autophagy , the self-cleansing process of cells. This triggers the body's own regeneration processes, which eliminate toxins.
A juice cleanse can therefore be thought of as a kind of reset for the body. This new start can help you break annoying eating habits, reduce stress, or start a new phase of your life fresh.
2. How does a juice cleanse work?
So much for the theory. But how exactly does a juice cleanse work? The cleanse begins with a few days of detox , during which you prepare yourself physically and mentally for the fast. You should avoid heavy foods, stop drinking alcohol and coffee, and boost your metabolism. This helps curb hunger and appetite in advance, making it easier to stick to the juice cleanse.
During the fasting phase , you consume two liters of juice daily: With a juice cleanse from I DO, you pamper your body with a blend of raw fruit and vegetable juices. It contains numerous vitamin boosters that also taste delicious. We recommend enjoying a juice every two hours. Drink plenty of water and unsweetened tea in between.
After the juice cleanse, your body needs to get used to solid food again. Therefore, the first few days should avoid heavy, fatty meals. Lighter foods like salads and soups are better.
3. Which juices are suitable for a juice cleanse?
There are essentially two options for a juice cleanse at home: You can make the juice cleanse yourself and use a juicer to freshly squeeze the necessary drinks every day. Or you can opt for a ready-made cleanse that already contains all the juices you need for your desired duration. While the latter option may be slightly more expensive, it's significantly less effort. The juices arrive pre-pressed and perfectly balanced at your home. I DO juice cleanse boxes, for example, contain a delicious blend of fruits and vegetables – all cold-pressed and of high-quality organic quality.
In principle, a juice cleanse should always consist of pure juices without additives and contain as balanced a mix of fruits and vegetables as possible. This ensures that the body receives important nutrients despite the fasting phase. A juice cleanse with smoothies is not advisable, as the plant fibers put more work into the digestive tract, thus reducing the desired rest for the intestines.
4. What can you eat during a juice cleanse?
While light meals are permitted on the preparation and follow-up days, solid food is completely avoided during the juice cleanse. Coffee and sugary drinks are also taboo. In addition to juices, adequate water intake is therefore particularly important. For a bit of flavor and a special refreshing kick, we recommend homemade vitamin water , for example, with cucumber and mint or ginger and lemon. To warm up a bit, unsweetened tea or a cup of vegetable broth are ideal.
Tip: If you're really not feeling hungry anymore or your circulation is weak, a teaspoon of honey can work wonders.
5. How long does a juice cleanse make sense?
We believe that a proper juice cleanse should last at least five days to allow the positive effects of fasting to manifest. Beginners can easily start with a shorter fast . The 3-day and 5-day cleanses are particularly popular. Experienced fasters are happy to abstain for up to two weeks. At I DO, you have the option of tailoring a juice cleanse to your individual needs and goals: break away from everyday life for 3, 5, or 6 days.
6. How often can you do juice cleanses?
How often a juice cleanse can be done is a very individual decision. A common recommendation is once or twice a year , although more frequent juice fasting is also possible. In any case, there should be a break of about three months between each cleanse to allow the body to regenerate and strengthen. If you are unsure, it is best to discuss the length and frequency of cleanses with a doctor.
7. Who is a juice cleanse suitable for?
A juice cleanse is suitable for all adults who want to give their body and mind a break or change their diet. Anyone suffering from a medical condition such as metabolic disorders or chronic health conditions should consult a doctor before fasting. Pregnant women and breastfeeding mothers should avoid fasting.
Soothing organic juice cures with raw food juices
8. When should you do a juice cleanse – and when not?
Essentially, you can start a juice cleanse anytime and anywhere, as long as your body is sufficiently prepared for it. Many people start a juice cleanse to break bad eating habits or improve their overall well-being, perhaps at the turn of the year or as a break during vacation.
Since the body is supplied with very little energy during a juice cleanse, it's best to choose a time when you can take enough time for yourself. Constantly running from one meeting to the next during a juice cleanse is counterproductive. It's also best to postpone the cleanse if you have physical complaints or are ill.
9. Can you lose weight with a juice cleanse?
Juice fasting is not a diet in the sense of weight loss . Rather, it's about cleansing the body, boosting metabolism, and improving overall well-being. Nevertheless, many people who fast lose weight during the fasting phase. This is largely due to retained water, which is reduced by the detoxifying effect of the juice cleanse. Therefore, a juice cleanse should be used less for weight loss than as a conscious transition to a new, healthier diet.
10. Can I exercise while on a juice cleanse?
Absolutely! Exercise is actually particularly beneficial during the treatment, as it stimulates your metabolism and releases endorphins. But don't overdo it. Yoga, Pilates, and long walks are particularly good. Strenuous HIIT workouts are best left for afterward.
11. What side effects can there be?
Due to the energy deficit, longer juice cleanses can cause mild side effects . For example, the sensation of cold may be increased because the body has less energy available and warming meals are lacking. Headaches, dizziness, and malaise may also occur, but do not necessarily occur. Sometimes, the change in diet is also reflected in a worsening of the skin. However, all of these side effects should not last longer than the actual cleanse and should subside after a few days. If necessary, consult a doctor.
12. And what does science say about juice diets?
Similar to therapeutic fasting and intermittent fasting, juice diets are also scientifically controversial. Frequently claimed effects have not yet been proven, primarily due to a lack of clinical human studies on this topic. Furthermore, the German Nutrition Society (DGE) affirms that the body is capable of cleansing itself without assistance. Nevertheless, a diet can represent a starting point for changing eating habits.
Drinking freshly squeezed organic juices is certainly not unhealthy. We find that a multi-day juice cleanse is a welcome change and a challenge that makes us rethink our eating habits and increase our awareness of our bodies. Ultimately, of course, mindset and your own juice cleanse experience also count.
Text: Janina Widhammer-Zintl
