Guide Post-Holiday Juice Cleanse · 3 days

With a few simple adjustments, you can help your body optimally prepare for the juice cleanse—so you'll feel great from day one. Let's get started!

Eat more fruits and vegetables!
Focus on seasonal, fresh produce. Raw foods are ideal now—they provide plenty of natural enzymes that support your digestion.

Drink a lot!
Drink at least 2 liters of water daily . Vitamin water with lemon, cucumber, or mint makes it delicious and nutritious.

Less caffeine
An alkaline state in the body is ideal for the cleanse. If you love coffee, no problem—try cold brew or matcha , both gentler alternatives.

Start fasting diary
Write down how you feel, what you eat, and what you desire. This will help you become more aware of your diet.

These foods are great now:

• Fresh fruits & vegetables, algae, mushrooms
• Legumes (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…)

🚫 Avoid this now:

• Alcohol & Cigarettes
• Ready-made products & industrially processed foods
• Refined sugar (sweets, soft drinks, jam, pastries)
• Unhealthy fats (frying oil, chips, spreads…)
• Red meat, dairy products, cheese, cream

This allows your body to recover before the treatment.

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

Goal: A light, plant-based diet that gently guides you into your juice cleanse.

👉 Remember: There are only two things you can do wrong: not starting at all – or giving up too soon! And if you need support: We're here for you.

• Start your day with a glass of warm water .
• Drink your juices at regular intervals , about every 1.5 to 2 hours .
• Make sure you drink enough still water throughout the day: about 30 ml per kg of body weight .
• You can drink unsweetened teas or herbal teas at any time – even with lemon or a little honey .

💡 Ginger tea recipe : Steep 3 slices of organic lemon and 6 slices of peeled organic ginger in 400 ml of boiling water for 5 minutes. The ginger can be used up to three times.

• Drink each juice mindfully and calmly . Sit down, take your time, and enjoy the flavors and texture .
• Leave each sip in your mouth for a few seconds , as this is where digestion begins.
• You can also enjoy your juice with a spoon , like a soup.

Yes, there is a difference!

• Hunger is a physical need for food.
• Appetite is the desire to eat something specific – often emotional or habitual.

During the treatment 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 , such as carrots or celery. No problem – listen to your body !

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 3 to 4 days following the juice cleanse, your digestive system should slowly restart. Give your body time!

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

Only introduce one new, more complex food each day
, e.g .: Gluten-containing products (bread, pasta, cakes…), animal proteins (meat, fish, eggs, dairy products), tea and coffee.

Stay well hydrated! Drink plenty of water or lemon water, and feel free to continue drinking herbal teas. Vegetable juices are still a great addition, but they are no substitute for water.

What you should avoid in the week following the treatment. To ensure your treatment takes full effect, avoid the following for a few days: High-sugar products : sweets, sodas, chocolate, jam, etc.; Fatty and highly processed products : chips, fast food, ready-made sauces, sausages, pizza, etc.; Alcohol and nicotine

Seize the opportunity to develop new habits. These days after the treatment are ideal for establishing new, healthy routines . Perhaps you've managed to give up caffeine, alcohol, or sugar? Keep going! Listen to your body and adjust your diet to your needs. Most importantly, be patient and loving with yourself. A new chapter begins!

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 post-holiday 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