All juice cleanse guides

It’s great that you’ve chosen an I·DO treatment

This guide will accompany you through your individual cleanse and provide you with all the information about the process, tips for optimal implementation, recipes, and much more.

Look forward to a mindful break. Every cleanse is different, whether it's a three-day juice cleanse or a twelve-day shot ritual. You can find all the cleanses compared on our juice cleanse page.

Through this conscious abstinence, you will feel and experience yourself more intensely than ever. Every fast is something very special – as unique as you are. It includes highs and lows and will set your inner self in motion. Those who fast take charge of their lives and are ready for change. We sincerely wish you a good cleanse.

Your I·DO Team

Der Schlüssel zum Leben ist die Balance

  • Recap: What is an organic spa treatment?

    During a juice cleanse, you replace your meals with cold-pressed organic juices for a few days. You also drink water and unsweetened herbal tea. A shot ritual is different: You drink a small shot every day with your normal meals.

    Why an I·DO cleanse? Our daily lives are often hectic. A juice cleanse can be:

    • A mindful break from everyday eating.
    • A fresh start for your eating habits.
    • A way to become more aware of hunger and fullness.
    • No shopping, no cooking, no planning.

  • Why I·DO organic cleanses?

    Everyday life can be pretty demanding at times. Stress at work, family appointments, household chores that need doing. A deliberate break does you good.

    With juice fasting you don't give up food completely: you drink cold-pressed juices made from fruit, vegetables and roots spread over the day.

    This simple organic cleanse is ideal for taking a break from everyday life and getting to know the difference between hunger and appetite.
Ein Mädchen macht Yoga - I·DOEin Mädchen macht Yoga - I·DO

A break from everyday meals

A few days without solid meals, without snacks in between and without cooking. Many use the cleanse to become more aware of what and how much they usually eat.

Experience hunger and fullness more consciously

During the cleanse, you’ll quickly learn to tell when you’re truly hungry and when you’re just craving food. This awareness will stay with you after the cleanse.

Frederice hält eine Flasche Bio-Rote-Bete-Saft von IDO (kaltgepresst).Frederice hält eine Flasche Bio-Rote-Bete-Saft von IDO (kaltgepresst).

Establishing new habits

Fasting is a great way to give up bad habits or permanently establish new routines.

More fruit and vegetables

In everyday life, a lot of sugar and highly processed foods often end up on our plates. During the cleanse, you drink juices made from fruit, vegetables, and roots in raw food quality every day, and afterwards, it is often easier to transition to a more plant-based diet.

Time for yourself

No shopping, no cooking, no planning: Your juices are counted out in the fridge. The time that would otherwise go into food belongs to you for a few days.

To have a new experience: renunciation

Modern people living in industrialized countries no longer have to go without almost anything: virtually everything is at their fingertips at the touch of a button.
Voluntary abstinence means refocusing on the essentials in life to gather strength for new horizons.
How such a period of abstinence can nevertheless become an enjoyable experience is something you will learn in the coming days with our organic juice cleanse or our organic shot ritual.

Quote

  • "Fasting is the food of the soul. As physical food strengthens the body, so fasting strengthens the soul and gives it agile wings, lifting it up to contemplate heavenly things."

    John Chrysostom

Important notice before preparation

We do not recommend this cure if:

  • you are under 18 years old
  • you are pregnant or breastfeeding
  • you suffer from eating disorders
  • you suffer from diabetes, heart disease or degenerative diseases
  • you are receiving intensive medical treatment

If you are unsure or are currently undergoing medical treatment, please consult your doctor first.

Ein Mädchen, das die Nebenwirkungen einer Saftkur spürtEin Mädchen, das die Nebenwirkungen einer Saftkur spürt

Possible side effects during a juice cleanse

It is normal to experience certain physical reactions during a juice cleanse, especially in the first few days. These are related to the lower calorie intake and the lack of coffee or sugar. They are usually temporary and nothing to worry about.

Possible symptoms include: fatigue, hunger, mild headaches, nausea, diarrhea, nervousness, sleep disturbances, skin blemishes, darker urine, more intense breath, increased sweating, as well as skin rashes or redness. You may also feel colder than usual – due to the lack of warm meals and the consumption of chilled juices.

These symptoms do not affect everyone and vary from person to person. If your symptoms are severe or do not subside, stop the cleanse and speak with your doctor.

Listen to your body, take breaks, and slow down if necessary. These symptoms usually subside once the cleanse is over.

How juice fasting works

In total, you will completely abstain from solid food for several days. A preparation day and a reintroduction day round off your juice fasting experience.
Ideally, you should switch to light meals a few days before starting the juice cleanse – this will allow your stomach to better adjust to what's coming.

  • Preparation day

  • Fasting Day 1

  • Fasting Day 2 & 3

  • fasting day 4

  • Fasting days 5 & 6

  • Rehabilitation Day

The preparation day marks the beginning of the fasting cure and signals to the body that something new is about to happen. Below, we've explained what happens in your body during the five fasting days.

The sugar reserves (carbohydrate stores) are emptied and the protein stores in the liver are converted into energy.

Day 2: The body demands food because it senses that no external energy supply is coming in. This can lead to a natural feeling of hunger.

Day 3: The body switches to fasting metabolism (often referred to as ketogenic metabolism). It now produces sugar substitutes from your fat reserves to provide your body with sufficient energy. From now on, over 80% of the energy required is derived from fat reserves.

By now, you've most likely reached a stable state of autophagy. This means your body has already adjusted its metabolism and is now supplying you with nutrients—in addition to the beneficial fluids—exclusively from its own fat reserves.

Day 5: Nutrients are now obtained solely from the juices. Look forward to the fasting high that follows.
Day 6: The final day of abstinence. Your body has long since entered autophagy. Nothing can stop you now.

After the change has taken place in the body, most people feel significantly better and the body begins to release happiness hormones.

Preparing for Your Organic Chemistry Course

  • 🥦 Prepare step by step!

    With a few simple adjustments, you'll help your body optimally prepare for the juice cleanse (or shots) – so you'll feel great from day 1. Let's go!

  • 📅 3 days beforehand: More plants, less stress

    Eat more fruit and vegetables! Go for seasonal, fresh produce. Raw food fits especially well now.

    Drink plenty: at least 2 litres of water a day. Water with lemon, cucumber or mint makes
    it tastier.

    Less caffeine: The less coffee you drink beforehand, the easier it is to go without during the cleanse. If you
    love coffee, try cold brew or matcha, both gentler
    alternatives.

    Start a fasting diary: Write down how you feel, what you eat and what you wish for.

    These foods are great now:

    • Fresh fruit & vegetables, seaweed, mushrooms
    • Pulses (lentils, chickpeas, beans…)
    • Gentle carbohydrates such as quinoa, rice, potatoes
    • Gluten-free grains (oats, buckwheat, millet)
    • Nuts and seeds
    • Unsweetened plant milk (oat, almond, soy…)

  • 📅 2 days before: decluttering

    🚫 Avoid the following now:

    • Alcohol & Cigarettes
    • Processed foods & industrially manufactured foods
    • Refined sugar (sweets, soft drinks, jam, pastries)
    • Unhealthy fats (deep-frying oil, crisps, spreads…)
    • Red meat, dairy products, cheese, cream

    This way, your body can recover even before the cleanse.

  • 📅 1 day before: keep it clean

    • Eat less meat, fish, and eggs
    • Significantly reduce animal-based dairy products
    • Avoid coffee and black tea
    • Eat less gluten (white bread, pasta, cakes)

    Goal: A light, plant-based  diet that gently supports you through the cleanse (juice cleanse or shot ritual).

    👉 Remember:  There are only two ways to do it wrong: never start at all – or give up too soon! And if you need support: we are here for you.

During biology class

  • Daily routine

    • Start your day with a glass of warm water.
    • Drink your juices or shots at regular intervals (every 1.5–2 hours).

    What you can drink during the cleanse:

    In addition to your juices or shots, it is important to drink enough fluids. Here is an overview of what is allowed:

    Water:

    • Still water is your main drink (approx. 30 ml per kg of body weight daily).
    • Sparkling water is also allowed if you tolerate it well.

    Teas:

    • Unsweetened herbal teas such as peppermint, fennel, chamomile, or ginger.
    • They are soothing and warming on cool days when drunk warm.

    Broth:

    • Clear vegetable broth (1–2 cups daily).
    • Especially soothing and warming in the evening.

    💡Ginger tea recipe:

    Let 3 slices of organic lemon and 6 slices of peeled organic ginger steep in 400 ml of boiling water for 5 minutes. The ginger can be reused up to three times.

  • Consumption Information

    • Drink every juice or shot mindfully and calmly. Sit down, take your time and enjoy the aromas and texture.
    • Keep each sip in your mouth for a few seconds, as digestion already starts here.
    • You can also enjoy your juice with a spoon, like a soup.
    • If a juice tastes too intense or sour to you, you can dilute it with water. That makes it milder.

  • 🤔 Hunger or Appetite? Yes, there's a difference!

    Yes, there is a difference!


    • Hunger is a physical need for food.

    • Appetite is the desire to eat something specific – often emotionally or habit-driven.

    During the cure, you will develop a finer sense for these differences.

    👉 If you really feel the need to chew, you can snack on some raw vegetable sticks, e.g., carrots or celery. No problem – listen to your body!
Ein Mädchen macht Yoga nach ihrer I·DO-Saftkur

Activities to accompany your organic course

During your juice cleanse your body gets fewer calories than usual. That is why gentle, relaxing activities such as walking, yoga or meditation are ideal. They suit a few quieter days.

🧘‍♀️ Yoga – moving mindfully

Yoga brings you back to yourself – to your breath, your body and your inner balance. The practice helps you reduce stress, strengthen focus and mindfulness, and improve flexibility, balance and posture

Yoga creates a positive body awareness and fits your juice cleanse perfectly – calm, mindful, strengthening.

🚶 Walking – simple and effective

Just 15 minutes of walking a day brings movement into your cleanse days and clears your head without tiring you out.

Since intense exercise is not recommended during a juice cleanse, walking is the perfect
activity.

🧘‍♂️ Meditation – Find Inner Peace

Meditation helps you stay present and let go of your thoughts. It brings: mental clarity, less stress and worry, more inner peace and stability

If you meditate during the cleanse, you will experience the calmer days even more consciously.

🧖 Sauna and Steam Bath – Enjoy Mindfully

Short, mild sauna or steam bath sessions can be okay during the juice cleanse – but only if you feel good! Drink extra water before and after.

Ein Mann, der einen Handstand macht und Flaschen mit kaltgepresstem Saft stapelt – I·DOEin Mann, der einen Handstand macht und Flaschen mit kaltgepresstem Saft stapelt – I·DO

💡 Exercise – is it OK?

Yes, but please gently!

During the juice cleanse your body has less energy available, because you take in fewer calories than usual. Intense exercise can overtax your circulation and drain your already reduced energy. Your body has to adjust to the liquid diet and the lower calorie intake.

What you should avoid:

  • Intense strength training
  • Long endurance sessions
  • HIIT or bootcamp workouts
  • Competitive sport

Prefer instead: light stretching, mobility exercises, calm walks. Avoid intense training – your body has to adjust to the liquid diet and the lower calorie intake.

Ein Mädchen frühstückt und liest ein Buch über Essgewohnheiten – I·DOEin Mädchen frühstückt und liest ein Buch über Essgewohnheiten – I·DO

💼 Working during a juice cleanse?

Yes! Many people successfully complete their juice cleanse during the work week. The key is good planning and conscious management of your stress levels.

Here's how to make it work in your daily work life:

  • Plan ahead: Bring your juices to work (cooler bag!)
  • Communicate: Inform colleagues that you're currently doing a juice cleanse
  • Reduce stress: Don't plan important presentations or deadlines for the first 1-2 days
  • Use breaks: Go for a short walk during your breaks

Juice Fasting Tip

Choose calm, predictable days to start your organic juice cleanse. It's best to make sure you don't have any important appointments, celebrations, or other obligations on the first two days. Starting on a Friday with the preparation day before a quiet weekend has proven to be an ideal starting time for many juice cleanse fans.

Recipes for the preparation period

During the juice cleanse and the shot ritual

That wasn't so hard, was it?

Here's what happens next tomorrow...

AFTER THE ORGANIC CURE

  • Congratulations – you did it! You completed your juice cleanse! 🎉 Those intense days are behind you – full of insights and new ideas. Be proud of yourself!

    But watch out: The cleanse isn't quite over yet! The transition phase is crucial to help you get back into eating properly. Now it's all about gently reintroducing solid food and starting a new daily routine.

  • 🌱 The first few days after the retreat:

    In the 3 to 4 days after the juice cleanse, your digestive system should start up again slowly. Give your body time!

    Prefer easily digestible foods: clear soups, steamed vegetables, fresh fruit, raw food, homemade smoothies, rice. 

    Add only one new, more complex food each day
    , e.g.: products with gluten (bread, pasta, cake…), animal protein (meat, fish, eggs, dairy), tea and coffee.

    Stay well hydrated! Drink enough water or lemon water, and keep having herbal teas if you like. Vegetable juices remain a great extra, but don't replace water.

    What to avoid in the week after the cleanse. To make the transition easy, go without these for a few more days:

    • Sugary products: sweets, soft drinks, chocolate, jam…,
    • Fatty & highly processed products: crisps, fast food, ready-made sauces, cold cuts, pizza…,
    • Alcohol and nicotine.

    Use the chance for new habits. These days after the cleanse are ideal for building new routines. Maybe you managed to go without caffeine, alcohol or sugar? Keep going! Listen to your body and adapt your diet to your needs. Most important: be patient and kind to yourself. A new chapter begins!

  • Fasting Diary

    These questions give you the opportunity to reflect on your fasting experience and gain important insights. You can answer the following questions in your fasting diary.

    • How do you feel at the end of your juice cleanse?
    • Which day of the organic juice cleanse was the most difficult? Which was the easiest?
    • Which was your favorite juice?

  • Sharing is Caring 😉

    With the hashtags #idobio, #juicefasting and #shotritual, you can share your juice fasting experience with others and connect with other fasters. Become part of the #juicefasting family

    I·DO bio Insta