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How to Juice Cleanse for Beginners

How to Juice Cleanse for Beginners

May 16, 2024

Need a quick refresh in your health journey? Whether you’ve just come back from a week-long vacation or have been stuck in a fitness rut for months, sometimes a kickstart that starts with what you put into your body can help.

Juice cleanses are one of the many ways people like to rejuvenate their bodies and “clean house.” It can help detoxify the body, support digestion, and promote overall health and well-being – as long as you do it right.

As with many health trends, there are risks that come with strict juice cleanses. So, it’s important to educate yourself on exactly how this detoxification works and how you can add it to your wellness routine safely.

At Jugo, we offer a variety of cold-pressed juice cleanse programs and products that help you become the healthiest version of yourself on your own terms. To make sure you have the safest experience, we’ve put together a beginner’s guide to juice cleansing:

What is a juice cleanse or detox program?

A juice cleanse, also known as a detox program or a detox, is a short-term dietary practice that involves consuming fresh-pressed fruit and vegetable juices to support digestion. Many people find that infusing their wellness routine with a juice cleanse allows them to lose water weight and reduce bloating.

Think of it as taking an espresso shot to keep you awake – it jolts your body back into action!

Some detox programs also include herbal teas, supplements, “cleaner” food diets (such as vegan, gluten-free, keto, etc.), or additional ingredients such as ginger and lemon to enhance the detoxifying effects. Others restrict solid food altogether.

Juice cleanses last anywhere from one to seven days, with specific protocols on each day, such as gradually making changes to your juice or diet throughout the duration of your cleanse. We recommend a 1, 3, or 5-day cleanse for the best results.

Why do people do juice cleanses?

There is a lot of anecdotal evidence out there that suggests juice cleanses can help contribute to some temporary boosts in health. The idea is that

regularly incorporating this practice into your routine can improve overall health and well-being.

Some benefits of juice cleanses include:

1. Detoxification

Many people feel that juice cleanses or detoxes can help to rid the body of toxins accumulated from unhealthy eating habits, environmental pollutants, and other sources. However, researchers have yet to find enough data to support these claims.

What is proven is the science behind why anecdotally people feel lighter after juicing. Whatever your body doesn’t absorb from the juices during a cleanse passes into your large intestine, where it is fermented by bacteria. The result is a healthy push to your body’s natural detoxification system that promotes the elimination of normal waste.

2. Weight loss*

By consuming low-calorie, nutrient-rich juices, individuals create a calorie deficit and experience temporary weight loss. A 2017 study of adults who followed a 3-day cleanse showed that gut microbiota changed significantly in a way that could result in long-lasting weight loss and other health improvements.

Additionally, eliminating processed foods and refined sugars during a cleanse can help reduce bloating and water retention, contributing to a slimmer appearance.

With that being said, it’s important to remember that this type of weight loss may return when you go back to your normal diet. Individual results may also vary, so be mindful of your personal relationship with your body, weight, and food during this process.

Focus on how your body feels, rather than how it looks or what the numbers on the scale say.

3. Improved digestion

Detoxes are believed to provide your digestive system with a break and promote better digestion. By consuming easily digestible liquids instead of solid foods, you may experience relief from digestive issues such as bloating, gas, and constipation.

4. Increased energy

Many people claim that they experience a surge in energy and mental clarity during and after juice cleanses. By nourishing the body with vitamins, minerals, and antioxidants from fresh juices, it makes sense that you may feel more alert, focused, and energized.

Eliminating caffeine, alcohol, and processed foods during a cleanse can also contribute to feelings of increased vitality and well-being. Remember, detoxes are one of many wellness tools! Using a juice cleanse alongside other healthy habits will give you the best results.

5. Clearer skin

By eliminating inflammatory foods and providing the body with hydration and essential nutrients, you may likely experience improvements in skin tone, texture, and overall complexion. The antioxidant-rich nature of fruit and vegetable juices can also help protect against oxidative stress and premature aging of the skin.

6. Reset healthy habits

Juice cleanses or detoxes can serve as a powerful reset button for you if you’ve been excessively consuming processed foods, sugar, and caffeine. Challenging yourself to consume nourishing juices and whole foods can break you out of the unhealthy cycle and help you feel better.

Remember that while juice cleanses and detoxes may offer potential benefits, it’s essential to approach them with caution and consider your individual needs, preferences, and health conditions before choosing to do a cleanse or detox.

Having food while on a juice cleanse

The strictest juice cleanses restrict all solid food, as well as any liquids not made from the chosen fruits, vegetables, and nut milks.

However, studies show that this is unhealthy as it severely restricts calories and fiber from your diet. An extremely low-calorie diet can cause sudden dips in blood sugar levels, which is dangerous for people with diabetes and hypoglycemia.

If you experience dizziness, fainting, weakness, shakiness, headaches, and hunger while on a juice cleanse, be sure to stop the diet immediately.

At Jugo, we advocate for wellness on your own terms – healthy terms. This means being mindful of your relationship with food; don’t overdo your detox.

Incorporate whole foods into your diet as usual. Gluten-free snacks, vegan options, açaí bowls, and so on are all great alternatives to your typical meals if you are looking to detox without restricting solid foods.

Things you should avoid while on a detox include:

  • Caffeine
  • Added sugars
  • Sugary or processed drinks and snacks
  • Fried foods
  • Alcohol

How to prep for a detox

Now that you know all that comes with a juice cleanse, it’s time to prepare.

Firstly, set realistic goals and expectations for your juice cleanse. Consider factors such as the length of your detox, what your desired outcome is, and any potential challenges. Establishing clear intentions can help maintain motivation throughout the cleanse.

In the days leading up to your detox program, gradually reduce your consumption of caffeine, alcohol, processed foods, and other substances that may hinder the detoxification process. This can help minimize withdrawal symptoms and ease the transition into the detox program.

Next, gather supplies such as a reliable juicer or access to freshly pressed juices, organic fruits and vegetables, and any additional ingredients or supplements recommended for the cleanse.

At Jugo, we support our customers by offering curated packs of our cold-pressed juices. With these, you can easily start a 1, 3, or 5-day juice cleanse. Stocking up on these detox program kits ensures that you get a variety of juice options and supports nutritional balance throughout the cleanse.

Finally, adjust your schedule while on your cleanse. Stick to light physical activity, such as walking, to avoid over-exerting yourself and help boost blood and lymphatic circulation.

Additionally, aim to drink at least 8-10 glasses of water per day to flush out toxins and prevent dehydration. Herbal teas, coconut water, and diluted vegetable broth can also contribute to hydration and provide additional nutrients during the cleanse.

How long should a juice cleanse be?

There are many options and considerations when deciding how long your juice cleanse should be. Each option offers different benefits based on your goals and preferences.

We’ve found that our Jugo customers prefer either a 1, 3, or 5-day cleanse, so we’ll break down the benefits of each:

1-Day Cleanse

A one-day cleanse can be a gentle introduction to detoxing and may serve as a quick reset if you’re looking to kickstart healthier habits. During a one-day cleanse, you would consume only freshly pressed fruit and vegetable juices, along with plenty of water to stay hydrated.

This short duration is perfect for beginners who are new to cleansing or who may have busy schedules that make longer cleanses impractical. It’s also the most optimal detox for people who want to follow a strict, no-food juice cleanse.

With a 1-day juice cleanse, you can expect to experience increased energy levels, improved digestion, and a sense of lightness. Shop our Jugo 1-Day Restore kits now.

3-Day Cleanse

A three-day cleanse is a popular choice for people seeking a more substantial detoxification experience without committing to an extended period. During a three-day cleanse, you would consume a variety of juices, along with ample water intake, herbal teas, and possibly supplements or additional ingredients to support detoxification.

This duration allows for deeper cleansing of toxins from the body, leading to benefits such as improved skin complexion, enhanced mental clarity, and reduced bloating. With this type of detox, you can incorporate low-calorie meals to supplement your cleanse.

We recommend açaí bowls and protein snacks in small amounts. Alternatively, you can try a specific diet that aligns with your goals (such as an alkaline diet, keto, gluten-free, etc.) or continue a healthy, whole-food diet alongside your cleanse.

You can expect the first day to likely be the most challenging as the body adjusts to the change in diet, followed by increased energy and mental clarity in the following days. Shop our Jugo 3-Day Restore kits now.

5-Day Cleanse

A five-day juice cleanse offers the most comprehensive detoxification experience, allowing for deeper cellular cleansing.

During a five-day cleanse, you may follow a similar protocol to the three-day cleanse, consuming only juices, water, supportive beverages or supplements, and nutrient-dense solid food as needed.

This detox is perfect for people who feel like they need a full restart and are supplementing the cleanse with products and foods that target a specific health concern.

Expect the first few days to involve the most significant adjustment as the body transitions into a fasting state, followed by increased mental clarity, energy levels, and potentially noticeable improvements in overall health and well-being. Shop our Jugo 5-Day Restore kits now.

Try your beginner-friendly detox or cleanse program with Jugo

Starting a detox program as a beginner (or not) requires the best ingredients and supplies. That’s why at Jugo, we carry detox tea and cold-pressed juices specifically designed to work together to cleanse your system and provide the best nutrients for your body.

Our Restore program kits offer options for 1, 3, and 5-day cleanses that come with 6, 18, and 30 juices of your choice respectively. You can juice from the various 16 oz juices on our menu for delicious, nourishing flavors that will keep you motivated throughout your cleanse.

Shop our juice cleanse kits online or come on in to our Texas locations to learn more.

*Disclaimer: Juice cleanses can be triggering for people who are recovering from disordered eating. Remember that pursuing your healthiest self can look different for everyone, and does not always require strict diets or weight loss. Be sure to check in with yourself and consult with your healthcare provider or a registered dietitian, especially if you have any underlying health conditions.

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