Cleansing is a great way to reset your mind and body. Be sure to hydrate during your cleanse and stay away from coffee or other caffeinated drinks and chewing gum.
Make sure you have plenty of produce on hand, mainly leafy greens, cucumbers, lemons and apples. You’ll also need some softer, juicier fruits like beets and carrots.
1. Identify Your Health Goals
A well-executed juice cleanse can help you conquer cravings, increase energy, reset lifestyle habits and support well-being. However, before you jump in head first it’s important to identify your health goals so that you can create the most effective cleanse for you.
A common goal is weight loss, but you should be aware that a juice cleanse results in temporary weight loss due to water and glycogen depletion. To lose real, sustainable weight, you should aim for a 500 calorie deficit weekly (21).
Other health goals include increased fruit and vegetable consumption, a mental reset and feeling better. You can also try out the Juice Guru juicing courses. Many people report improved energy and focus during and after a juice cleanse, which is likely related to the elimination of processed foods, increased nutrient intake and shift in diet to whole foods.
Whatever your health goals, it’s essential to write them down and make them visible so that you can stay focused on them and remind yourself why you’re making this change. You may also want to share your health goals with a friend or family member so that they can keep you accountable.
Before you start your cleanse, it’s a good idea to prepare by gradually cutting back on unhealthy foods and beverages for about a week prior. This will give your body time to adjust to the new way of eating and ensure that you are ready for a successful cleanse.
Besides preparing your diet, it’s also a good idea to have a juicer and plenty of jars on hand so that you can make all the juices for your cleanse. Pint and 1.5 pint mason jars work well for your “meal” juices and smaller, quart-sized jars are good for your snack juices.
You’ll also need to have a large supply of fresh produce, particularly leafy greens like kale, spinach and romaine lettuce. A few bunches of carrots and a lot of juicy fruits like apples and beets will be helpful as well. Be sure to buy organic ingredients when possible. And don’t forget to stock up on plenty of water, too!
2. Think About Your Lifestyle
A juice cleanse is a short-term fast that gives your digestive system a break and helps to reset your body’s metabolism. The process can help to improve your skin and boost your energy levels. However, it is not a long-term solution to weight loss or to address specific health issues.
If you are trying to lose weight, it’s important to remember that the weight you lose during a juice cleanse is water weight. You will regain that weight once you start eating solid foods again. Moreover, research has shown that consuming only juice can make you feel hungry and lead to overeating and binging once you begin to eat normally.
Juicing can be a great way to add fruits and vegetables to your diet, but it’s not a replacement for whole foods. You need a balance of both fruits and vegetables to get all the nutrients that your body needs. Adding some protein to your juices can also help you feel full.
We recommend that you eat a healthy, well-balanced diet for at least three days prior to your juice cleanse. This will help to ensure that you receive the necessary amount of nutrients and will not experience any negative side effects from the cleanse.
To prepare for your juice cleanse, begin to eat raw vegetables and fruit in small portion sizes. Drink plenty of water and avoid consuming animal proteins, caffeine, processed sugars, alcohol or seed oils. These foods can inhibit the process of autophagy, which helps to clean out your cells and improve your mental clarity.
You should also consider incorporating some form of meditation or mindfulness into your daily routine. These activities will allow you to connect with your own self-nourishment and can help to calm any anxiety or stress that may arise during the cleanse.
It is also a good idea to find an accountability partner. This will help you stay motivated and on track during the cleanse. This will also provide you with someone to turn to if you have any questions or concerns during the cleanse. In addition, an accountability partner can help you stick to your new, healthy habits once the cleanse is over.
3. Make a Plan
Whether you plan on doing a 3 day juice cleanse or longer, it’s important to make a clear and well-structured plan for your detox. This will help you to stay motivated, focused and hydrated throughout the process. This is especially true if you are introducing solid foods back into your diet post-cleanse.
In the days leading up to your detox, it’s best to eliminate alcohol, dairy, sugar, animal products and processed junk from your meals. Instead, incorporate a wide variety of nutrient-dense whole foods and start to eat more plant-based options. This will give your body a chance to adjust and prepare for the changes that will come when you begin your juice fast.
You’ll also want to drink lots of water and keep in mind that oftentimes hunger is mistaken for dehydration. A good way to hydrate is by drinking your juices at regular intervals throughout the day and by sipping on water in between. This will help you to avoid cravings and feel your best during your cleanse.
If you do get a craving, it’s a good idea to try some yoga or light cardio to break a sweat. It will allow you to release some of the extra toxins from your system and will also boost energy levels. It’s a great way to start your morning and you may find that after some time, your cravings will disappear.
It’s also a good idea to clean out your pantry and fridge before the start of your juice cleanse. Remove all of the alcohol, caffeine, sugar, candy and junk food that is in your home. If you don’t have these items around, it will be much harder to give into temptation when you are feeling hungry.
If you have a high quality slow juicer, then it will be easy to make all of the juices you need for your cleanse at home. This will save you money on shipping and packaging fees and you will be able to customize your juices to your specific needs.
4. Schedule Your Visit
A juice cleanse, also known as a juice fast, involves exclusively drinking nutrient-rich fruit and vegetable juices for a designated period of time. It is an effective way to rid your body of toxins, reset the system and kick unhealthy cravings. Juice cleanses can last anywhere from a single day to a full month, with most lasting between 3 and 10 days.
The length of a juice cleanse is determined by your goals, dietary habits and experience with liquid diets. If you are new to juice cleansing, a 1 or 3 day cleanse is a good place to start. However, if you have done a juice cleanse before and are looking to achieve a more targeted result, then a longer cleanse such as a 5 or 14 day juice fast may be better suited to your objectives.
To make the most out of your juice cleanse, we recommend starting each morning with a warm glass of lemon water to stimulate the liver and begin the detoxification process. Consume room temperature or lukewarm water throughout the day in between your juices to help flush out any toxins from your system. You should also avoid eating any processed foods or consuming meat, dairy or refined sugar during your cleanse to maximize its effectiveness.
When planning your juice cleanse, it is important to prioritize recipes that align with your objectives. For example, if you are aiming to lose weight, it is helpful to choose recipes that incorporate ingredients like kale and spinach to promote weight loss. We also advise staying away from sugary, alcoholic drinks and coffee as these can throw off the balance of your juices and cause unnecessary cravings.
It is also recommended that you stay active throughout your juice cleanse to keep your metabolism working and prevent overeating once your cleanse is complete. Try light exercise such as walking or yoga, and remember to drink plenty of water to stay hydrated. Once you’ve finished your cleanse, slowly reintroduce food and eat a balanced diet. Make sure to avoid red meat, dairy, processed foods and high fat foods, as they can be hard on the digestive system and counteract the positive effects of your juice cleanse.