We do not endorse non-Cleveland Clinic products or services. Overindulging during the holidays or on vacation can make us feel like turning to something drastic to make up for less-than-healthy choices — like a juice cleanse. Juice cleanses typically involve weaning yourself from solid food and consuming only liquids made from fresh-pressed fruit and vegetables, for anywhere from a few days to several weeks.
Juicing for Weight Loss: What Experts Say You Should Know
The theory is this can help detoxify the body, support digestion and jumpstart weight loss. While fruits and vegetables are rich in phytonutrients, juices offer little else nutritionally and are often very high in sugar. Excess sugar — even when it is naturally occurring — is difficult for our bodies to metabolize and can end up being stored as fat.
Relying on juices that are stripped of fiber — and lacking the protein and fat to balance out the carbohydrates — can send your blood sugar soaring, only to crash soon after. And your energy levels along with it. Chewing and digesting these nutrients takes time and increases satiety hormones, so you feel fuller for longer.
What You Should Know Before Trying Juicing for Weight Loss
While a couple of days of juicing is harmless for most people, say experts, longer juice fasts pose a number of risks and downsides:. A well-rounded diet ensures you get all of the macronutrients and micronutrients your body needs. Feeling deprived could lead to you to eat less nutrient-dense food, like brownies, when you complete the cleanse—or you may go back to your normal diet. When you lose weight, you inevitably lose a bit of muscle mass. You can reduce muscle loss by eating more protein and working out.
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Most men, she adds, need at least 1, calories per day and many juice diets are well under that. Since juicing eliminates fiber—a prebiotic that supports gut health—a longer-term juice fast could negatively alter your gut microbiome. For some people, juicing for two to three days max may help encourage them to eat more fruits and vegetables overall.
Pros and Cons of a Juice Diet
Use mostly veggies and up to two fruits per glass max, suggests Maples. Juicing can be a good way to eat more plants and stock up on vitamins and phytonutrients, says Maples. Sip on green juice with your cereal instead of OJ, or have it for a midday snack instead of cookies or crackers. A better long-term meal replacement?
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Be sure to add ingredients like avocado, nut butter, flax seeds, tofu, or chickpeas for the fat and protein you need to stay full and satisfied. I continue sipping on the colourful drinks which take me a surprisingly long time to finish and after each juice I go through a sugar high for about 30mins where I am annoyingly happy, motivated and full of energy before crumbling into the pits of headaches, tiredness and despair.
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Unfortunately, the fun has already worn off, I know which drinks I like and look forward too and which ones I am going to suffer through. I had a headache pretty much all day and was irritable to say the least.
I made sleep a big priority during the cleanse getting at least 8 hours a night and my energy levels are sky high. My colleagues have started stopping me to comment on my complexion. My skin is noticeably glowing and the whites of my eyes are bright. I trudged through the final six juices with the finish line in sight and I have to say I will be glad when this is over.