Guide Easy Bio Juice Cleanse · 3 days

A juice cure is a modified, modern form of therapeutic fasting: for a few days, you completely avoid solid food and replace your meals with fruit and vegetable juices. The reduced energy intake activates what is known as autophagy, the self-cleaning of cells. This triggers the body's own regeneration processes.

A juice cleanse can be seen as a kind of reset for the body. This new start can help you to end annoying eating habits, reduce stress, recharge your batteries, improve your well-being or start a new phase of your life fresh.

Our everyday lives can be quite stressful sometimes. Stress at work, appointments with the family, household chores that need to be done. In all this hustle and bustle, many of us forget to give our bodies what they really need. But we know very well that an unbalanced and unhealthy lifestyle can have a negative impact on many areas of life.

Juice fasting is just the thing for you if you are looking for a new inner balance. When you juice fast, you do not completely avoid food, but instead supply your body with nutrients and secondary plant substances using special juices.

The simple 3-day juice cleanse for in-between meals is ideal for getting started in the world of juice fasting for more lightness. It's just the thing to provide a release in between meals and to learn the difference between hunger and appetite.

Start your preparation by taking enzymes. They control your metabolism and are easier to absorb if you include more raw foods in your daily diet. Homemade vitamin water is also an easy way to supply your body with important nutrients. When it comes to fruit and vegetables, everything is allowed.

To optimize the effect of the juice cleanse, the body should ideally be in an alkaline state. Therefore, try to avoid caffeine as much as possible, but also other acidic drinks. But are you an absolute coffee lover, maybe even a coffee "junkie"? No problem! It is not essential to avoid it completely during a juice cleanse. An alternative, however, would be to switch to less acidic "cold brew" coffee, or caffeinated teas (e.g. green matcha tea). All alternatives maintain the alkaline state in the body and are also proven stimulants. But purists also avoid them! Everyone else is recommended to use the fasting cure to be mindful of the stimulant coffee.

Thirst is often confused with hunger. That's why you should drink at least 2 liters of water every day. Even before starting the juice cleanse, fluid intake (and release) is very important. Water transports important nutrients into the cells, flushes harmful substances out of the body and supports the kidneys in the natural detoxification process. In addition to water, teas or vitamin water can also be drunk at any time as an alternative - even during the juice cleanse. We have put together a few tangy recipes that are both delicious and refreshing. These will be presented to you in the app during the juice cleanse.

Keeping a fasting diary will help you to become more aware of the experience you have had. It is best to start by clarifying your goals and wishes for the abstinence and writing them down. Here are a few tips for your fasting journal:

• Take a before & after picture
• Document daily water consumption
• Document your daily state of mind
• Mindfulness exercise: Hunger vs. appetite – what is what? Write it down!
• How do family and friends (or colleagues) react to your juice cleanse?
• What is changing in my body?

Try to eat a predominantly vegan diet 2-3 days before starting the juice cleanse. This means no meat, no fish, no eggs and no dairy products. As an alternative to meat or fish, foods such as lentils, chickpeas, beans, sweet potatoes, avocado and tofu can provide the body with similar nutrients and, above all, proteins. Classic milk can also easily be replaced with oat, almond, rice or coconut milk. Animal products are harder for the human digestive system to process than plant-based products. A purely plant-based diet relieves the strain on the intestines before starting the cleanse, gives it the opportunity to regenerate and gets you ready for your new juice cleanse self.

Industrially processed sugar in particular slows down digestion and increases the risk of diabetes. The body takes a break during the juice cleanse. That is why it is recommended to avoid industrial, white sugar before starting the cleanse. Alternative and natural sweeteners such as agave syrup, honey and maple syrup can make it easier to avoid sugar. Bread also slows down the work of the human digestive tract. White bread is even considered to be a real fattening agent because it does not fill you up as well as other bread. It contains only a small amount of fiber, which is converted into sugar more quickly due to the starch. Once this energy is used up, you are hungry again straight away.

There are actually only two things you can really do wrong on a juice cleanse: stop, or don't start at all! If "something" does happen, you are not alone. We are here to help you with advice and support if you need our support:

If, contrary to expectations, you really do feel unwell, we recommend that you consult your family doctor. He is and remains the right person to contact for medical questions.

Once you're done preparing, simply follow the daily fasting instructions to enjoy the optimal juice cleanse experience...

We recommend that you drink the juices every 2 hours during your juice cleanse. Try to consciously concentrate on the special taste of the composition and the various ingredients for each individual juice. This also gives your body the opportunity to prepare for the juicy nutrient bomb. Drink each juice consciously and calmly. Leave each sip in your mouth for a few seconds, because this is where your body's digestive process begins. It is also possible to consume the juice with a tablespoon, like a soup.

Are there any differences at all? - Yes, appetite describes a physical state in which you have the desire to eat something specific. Hunger, on the other hand, is an innate reflex and a physiological desire for food that protects people from starvation. During the juice cleanse, we develop a heightened awareness of the true feeling of hunger and can better distinguish in the future when the body is hungry and when it feels hungry.

You can of course do sports during the juice cleanse. However, you should keep the effort to a moderate level. So don't do any intensive training sessions! The body has to adjust to the new situation and get used to not getting any solid food. In addition, it has significantly fewer calories available during the juice cleanse. Longer walks, mobility training or yoga are recommended.

Certain side effects can occur during juice fasting, especially in the first two to three days. Although this is not the norm, if it does happen, it is also no reason to worry. The body is now resetting - fasting is an ancient tradition. It is possible that a stronger feeling of cold occurs during the juice cleanse. This is due, among other things, to the fact that no more warm food is consumed and the body has significantly less energy available. In addition, the feeling of cold is naturally intensified by the chilled juices that are consumed daily. During juice fasting, you can also experience fatigue. On the one hand, this is due to a lack of caffeine and sugar, because coffee in particular is a popular stimulant that our body quickly gets used to. On the other hand, the body - depending on the type - experiences a strong reduction in calories from which it otherwise draws its energy. In addition, the body concentrates on the fasting phase and needs rest and a little more sleep. However, these symptoms of fatigue will not last longer than the juice cleanse itself.

You have completed three intensive days of juice cleansing and have probably learned a lot about yourself. Be proud of yourself. You have achieved something that most likely seemed very challenging to you just a short time ago. Write down this moment and the feeling associated with it in your journal. You will be happy when you look back on your fasting journey later. Perhaps you will find a suitable adjective to describe this feeling. Then you can recall this adjective in the future and may be able to recall this feeling again.

However, your juice cleanse is not yet complete. The recovery day, like the relief day, is an integral part of the cleanse and should not be skipped under any circumstances. As the name suggests, today is about recovery and a healthy transition into a new phase of life.

In the first few days after the juice cleanse, you should gradually introduce your body back to a normal diet. This allows your metabolism to slowly adjust again. This also prevents stomach aches or digestive problems caused by the initially unusual solid food. Homemade smoothies , raw vegetables, steamed vegetables, raw vegetables in general and rice are particularly suitable for the transition period between the fasting phases .

Transition to a new everyday life: Now it is possible to carefully internalize the newly learned knowledge and incorporate it into your future everyday life. This way you avoid falling back into unwanted habits. All beginnings are difficult! If, for example, you have also managed to avoid nicotine, caffeine or alcohol in the last few days, this can serve as an incentive to stick with it and to avoid them in the future too.

After the juice fast is before the juice fast: The body has now got used to the liquid form of nutrition and as a result of the calorie deficit the stomach has also shrunk somewhat. It is therefore important to slowly get the body used to normal food again. Especially on the first day after the juice fast it is recommended - even if it is difficult - to eat mostly soups and raw food . In the following 2 days it is also advisable to gently get the body used to solid food again. The recipes for preparing the juice cure can serve as a recommendation for this.

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 when you finish your juice cleanse?

Which day of the Easy Bio Juice Cleanse was the hardest? Which was the easiest?

What was your favorite juice?

With the hashtags #idobio and #saftkur you can share your juice cure experience with others and exchange ideas with other fasters. Become part of the #saftladen family