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Aug 21, 2023 · We’ll explain why you might choose to do a juice cleanse and the science behind cleansing and share what bodily changes you can expect on day 1, day 2, and day 3. We’ll also touch on how to prepare and what to do after finishing an organic juice cleanse so that you can confidently decide whether it’s right for you.
Nov 18, 2023 · For this reason, if you eat healthfully most of the time, there’s no need to go on an extended juice cleanse. In fact, switching to a juice-only cleanse can actually wind up doing more harm than good and may cause side effects like low energy levels, constipation and irritability.
Jun 10, 2024 · A juice cleanse is a short-term detox based on drinking fresh, raw juices up to six times a day. Learn about its pros, cons, and whether it's healthy.
- Overview
- Risks linked to juice cleanses
- Reported benefits of juice cleanses
- How to do a juice cleanse
- Alternatives to a juice cleanse
- Summary
A juice cleanse is a type of diet that involves consuming only juices from vegetables and fruits. There may be some reported benefits. However, there are also several risks linked to juice cleanses.
Fruit and vegetable juices are high in nutrients and can play a crucial role in balanced diets. Some people believe that only consuming these juices for a period can help “cleanse” the system and provide various health benefits.
Key points about juice cleanses:
•Advocates claim that juice cleanses can help remove toxins from the body and aid weight loss.
•There is insufficient evidence to support the benefit of juice-based diets.
•Research has linked liquid diets with an increased risk of serious health complications and eating disorders.
There are several risks linked to juice cleanses, according to the National Center for Complementary and Integrative Health.
•Cleansing diets are usually low in calories. A reduced calorie intake may result in temporary weight loss, but this change is rarely long-lasting.
•Consuming an insufficient number of calories can cause a person to experience symptoms relating to low blood sugar because the body does not have enough energy. Examples of these symptoms include fainting, weakness, dehydration, headaches, and hunger.
•A person on a juice cleanse may not consume enough proteins or fats. Both of these are crucial to physical health, healing, and brain function. Eliminating food groups for extended periods may also lead to malnourishment.
•If a person consumes juices that are unpasteurized or have not had another treatment to remove bacteria, they are at greater risk of illness. This is especially true for very young and older people as well as those with weakened immune systems.
•If a juice cleanse includes laxatives or other methods of bowel stimulation, a person could lose too many nutrients in their stool. This can lead to dehydration and imbalanced electrolytes.
Weight loss
Studies have shown the weight loss from juice-based diets to be “physiologically harmful” to participants. Researchers have also observed links between liquid diet trends and eating disorders. In a 2017 study, researchers asked 20 healthy participants to consume only six bottles of different juices a day for 3 days. The juices contained various ingredients, such as greens, apples, cucumbers, lemon, cayenne pepper, and vanilla bean. After the fast, the participants lost an average of 1.7 kilograms (kg), or 3.75 pounds (lb). At a follow-up 2 weeks later, their weight remained 0.91 kg, or 2.01 lb, lower on average. The participants did not report increased well-being levels at the end of the 3 days. However, a 2017 review found that while juice cleanses may cause initial weight loss due to calorie restriction, they will lead to overall weight gain once a person resumes a full, healthful diet.
Gut bacteria changes
A brief juice cleanse can affect the bacteria levels in a person’s digestive system. In the same 2017 study, researchers also found that the juice cleanse increased the amounts of Bacteroidetes, bacteria associated with weight loss, and decreased amounts of Firmicutes, bacteria associated with weight gain. While these substances can harm health, the human body is adept at removing them naturally. There is insufficient evidence to support the use of detoxification diets in eliminating toxins from the body, according to a 2014 review.
Detoxification
Advocates of juice cleanses often claim that the programs can help remove toxins from a person’s system. An increase in fluid consumption can help kidney function, and some nutritional compounds may help in the removal of non-organic waste products in the body. However, there is insufficient evidence to suggest that juice cleanses or other detoxification diets impact the ability to remove toxins. Consuming a balanced diet and drinking plenty of fluids is the best way to support the body’s natural detoxifying functions.
A person should only adhere to juice cleanses, or restricted liquid diets, under medical supervision.
Juice cleanse supporters may recommend different types of programs, such as:
•drinking only juices and liquids for several days
•consuming juices in combination with dietary supplements
•combining juices with procedures that “cleanse” the colon, such as enemas or colonic irrigation
•drinking juices alongside specific diets as a means of promoting weight loss
There is insufficient evidence to assess the efficacy of juice cleanses. Someone wishing to lose or maintain a healthy weight and support their body’s natural processes can try the following alternatives:
•Intermittent fasting: This involves abstaining from eating for limited periods and eating a regular diet at other times. Reviews have linked intermittent fasting with weight loss and improvements in insulin sensitivity.
•Balanced diet: Eating a balanced diet and staying adequately hydrated are the best ways to maintain a healthful weight and support the body’s removal of toxins.
•Plant-based diets: Based on minimally processed foods, these diets are naturally rich in fruit and vegetables and are associated with reduced body weight. With good planning, a plant-based diet can provide all the nutrients necessary for good health, may lower the risk of heart disease, and typically has a lower environmental impact than diets including animal products.
Juice cleanses are controversial in the medical community because they do not usually offer long-term weight loss or wellness solutions. Most experts will recommend a balanced, healthful diet instead.
The evidence to support the possible benefits of juicing tends to be anecdotal. There appears to be more evidence suggesting that a juice cleanse can negatively impact the body, for example, by reducing kidney function.
- Rachel Nall, MSN, CRNA
Discover what juice cleanses are, pros, cons, & how to do them safely with EXALT cold pressed juices. Find out all you need to know now.
Mar 7, 2022 · Can a juice cleanse make you lose weight or help detox your body? Consumer Reports has the facts on juice cleanses.
People also ask
Do you need an extended juice cleanse?
Does a juice cleanse really work?
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How long should a juice cleanse last?
Are juice cleanses safe?
Oct 2, 2018 · There are many benefits to doing an extended juice fast. When you get to this stage of 8 to 14-day detox/juice cleanse, it helps to prepare you, and your body for a juice fast that is longer and more deeply detoxifying. Learn what to expect on your journey!
The Secret Of Why Japanese People Are So Healthy. All-Natural, Eco-Friendly Body Toxin Removal.
