A juice cleanse is great way to rebuild your immune system, boost your energy levels and allow your body time to renew and repair itself. It could also be just what you need to begin a healthy routine and improve your long term diet. Raw fruit and vegetable juice contains many elements like minerals, vitamins, enzymes and antioxidants, giving your body everything it needs to heal and detoxify safely.
Little energy is used by your digestive system during a juice cleanse. This allows your body to focus on detoxifying, renewing and healing. Although you might feel hungry and tired for the first couple of days, you’ll be surprised by how quickly your energy levels bounce back. It’s up to you how long you stay on your juice cleanse. You will benefit from cleansing for as little as 24 hours, but for a really deep and healing cleanse you should aim for 1-2 weeks.
Since juicing fulfills most of the body’s nutrient requirements, your energy levels should remain high enough on this cleanse to continue working. Ideally a juice fast should be done on a break from your normal routine. In fact the perfect way to start a juice cleanse is while you’re on holiday. Getting in touch with nature while cleansing is the ultimate purifying and revitalizing experience. However, it is certainly possible to fit a juice cleanse around your everyday life too.
Juice Cleansing Instructions
You must only use freshly squeezed fruit, veggies and herbs during your cleanse. You can try experimenting with combinations of beets, celery, carrots, apples, cucumber, garlic, ginger, cilantro and wheatgrass. All are excellent for cleansing, and I have added a larger list of ingredients further down this page. You can also see our recipes page for some more ideas.
If you don’t have a juicer, you can buy the juice in your local health supermarket or juice bar. It’s actually best to use a variety of different ingredients and vary your juices as much as possible – they all contain different important cleansing properties. If you are juicing at home, you can add the also pulp from the juiced vegetable to make a broth. Just add water to a pot with the pulp and simmer for 15-20 minutes, then season the broth with cayenne pepper.
Before your juice cleanse
A few days before the cleanse, try to change your diet to as many raw vegetables and fruits as possible. When you restrict your diet to juice only, it will be less of an adjustment. Try to wean yourself off coffee, sugar, alcohol and any other addictive foods that might cause withdrawal symptoms when you start your cleanse.
During your juice cleanse
When you are on the cleanse you should drink 8-16 8oz cups of fresh squeezed juice per day. You should avoid all other beverages (e.g. sodas, coffee or tea) and obviously eat no solid foods whatsoever!
Since you will be consuming very little fiber during your juice cleanse, it is important to take something that will stimulate your colon and prevent toxins from being reabsorbed back into the body. A night time laxative tea is effective to get things moving, and you can also take a fiber supplement like Fiber-3, which contains flax seed, acacia and organic inulin.
You can also make a vegetable broth soup to drink during your cleanse. This will supplement any vitamins or minerals that you might be missing with your juicing, and it’s a great way to enjoy a hot meal.
After your juice cleanse
Easing off a juice cleanse is important. It is best to start with raw salads and fruit for a few days, plus maybe some lightly steamed vegetables with brown rice. Now you know how good a cleansing diet can make you feel, you should try to maintain a more disciplined approach to what you put in your body.
Which fruits and vegetables are good for juicing?
While it’s tempting to juice high quantities of fruit, it’s actually best to use mostly vegetables. Choose veggies with a low sugar and high water content. Juices made entirely of fruit are carbohydrate-dense so they will cause a spike in your blood sugar. While this may be great for an hour or so, when it drops you’ will end up feeling fatigued and irritable. Not only will you feel unwell during your cleanse, all that sugar puts stress on your immune system and can lead to conditions like Candida overgrowth.
The greatest benefit of juicing is that instantly releases nutrients into your system, but it also does the same with the natural fructose that is found in fruits. If you always juice high-sugar fruits, you will lose many of the benefits of the juice cleanse. Focus on juicing low-sugar vegetables and use just a little bit of fruit to make the juice palatable.
Choose low carbohydrate veggies and juice the fruit sparingly so you don’t end up with wild swings in your blood sugar levels. This is key to feeling physically and mentally well on a juice fast.
|Alfalfa sprouts||Asparagus||Beetroot||Bell peppers||Carrot||Cucumber|
|Arugula||Chard||Dandelion greens||Kale||Romaine lettuce||Spinach||Watercress|
Frequently Asked Questions
How much juice should you drink each day?
The amount of juice you drink per day depends on how active you are. For example if you are an active person you will probably require more liquids and nutrients. You can drink up to a gallon (16 cups) of juice a day and still have an effective cleanse. This will still provide your body with adequate nourishment to get through your typical daily routine.
In an ideal world your juices would be juiced fresh to retain all the nutrients. However, most of us don’t have the time or patience to make individual juices throughout the day. So a good plan is to make your juice each morning and store the individual servings in mason jars. If you seal them well this will preserve the nutrients until you drink the juice. This is important to remember because exposure to the air starts an oxidation process that actually breaks down those nutrients.
Should you take supplements during your juice cleanse?
If you consume a variety of vegetables and fruits during your juice cleanse, then your body won’t require any extra supplements other than a good fiber supplement. Since your digestion shuts off once you stop eating any solid foods, it’s important to keep your bowels moving regularly. This prevents your body from reabsorbing toxins from your intestines. You should use a fiber supplement like psyllium or Fiber 3.
Will you experience detox symptoms during your cleanse?
It is very common to experience a few unpleasant symptoms during a juice cleanse. You might question why you are doing a juice cleanse when it just makes you feel worse, but don’t get discouraged! Your body is releasing built-up toxins and expelling them from your body via your skin, urinary tract, bowels and lungs. Hang in there through the detoxification process. Remember that making the transition to a healthier you may mean feeling a little under the weather for a few days.
It’s is normal to for any of these symptoms to arise: weakness, fatigue, headaches, nausea, brain fog, light-headedness, mild heart palpitations, digestive pain, nasal drip, body aches and pains, bad breath, canker sores, white coated tongue, skin rashes and acne. It is also common to experience some emotional disturbances such as anger, anxiety, irritability, sadness and guilt.
What to do if you suffer from detox symptoms?
If you suffer from some of these symptoms, the first thing to do is remember that it will pass. However there are some ways to push those toxins out faster. You should be trying to eliminate them before your body has the chance to reabsorb them back into your system again.
First, increase your water consumption (this is an obvious one). If you have access to a sauna, this is a great way to encourage deep sweating. This is a great tool to push out toxins during your cleanse (or any other time). If you don’t have access to a sauna then simply using a combination of skin brushing and contrast showers will do wonders.
Juice Cleansing recipes
Here is my my broth recipe and a few juicing ideas to get you started. See more on our juice recipe ideas page.
Potassium Broth Soup
This soup will complement a juice fast really well, and it is especially helpful for a bit of warmth and comfort during the colder months. It contains a concentration of leached vitamins and minerals from the vegetables, nutrients that are easily absorbed by your body during a cleanse.
You can get creative with this recipe and use a combination of different vegetables depending on your taste. Try potatoes, carrots, leeks, kale, spinach, celery, zucchini and onions. And you can add fresh herbs such as garlic, ginger, rosemary, coriander, parsley, sage and thyme.
3 quarts of water
4 large potatoes any kind
4 large carrots
2 celery stalks
1 large handful of spinach or kale
10 cloves of garlic
1 thumb size piece of ginger
Use a potato peeler to shred up the potatoes and carrots. Cut up the celery, ginger, and kale, and mince or chop the garlic. Add to a pot with the water and bring to a boil, then simmer for 30-40 minutes. Strain the vegetables out of the soup and discard.
You can make a large batch, refrigerate, then reheat it when you need it. You can add cayenne pepper and Himalayan or Celtic sea. You can allow yourself up to 3 bowls a day during your juice cleanse.
3 celery stalks
1 lemon, peeled
2 red bell peppers
2 cups of kale
Handful of basil leaves
1 Cucumber (with skin)
1/2 bunch Fresh Parsley
1 4-oz. tub Alfalfa Sprouts
4 Sprigs Fresh Mint