Does A Juice Cleanse Work For Weight Loss?
Losing weight is not a difficult task; instead, it is a very demanding one.
We all aim to become slimmer and wear those jeans that we stopped fitting into some time back. Yet, the very idea of hitting the gym and consuming healthy food every day – which we often find non-appetizing is the main reason why we’re still far from achieving our body goals.
There are various diets and meal plans known today – low-carb diet, ketogenic diet, etc. Recently, a similar diet has gained a lot of popularity. It is called a juice cleanse and helps detoxify your body. But, does it really help shed some extra pounds off your body?
In this blog, we’ll talk all about this juice cleanse diet – an overview, its pros and cons, the guidelines to do a juice cleanse, and a conclusion.
What is a Juice Cleanse?
A juice cleanse is a diet that involves consuming only fruit and vegetable juices for a short period – typically ranging from 3 to 10 days. Also known as a juice fast, it can be done in the following two ways:
The first option is to prepare homemade juices by freshly squeezing out the juice of the fruits and veggies with a juicer. The other option is to go for the packed juices available in the market.
However, it is important to ensure that the store-bought juices have no preservatives and artificial flavors and sweeteners.
Pros of a Juice Cleanse
A juice cleanse diet is known to have many benefits, out of which detoxifying the body is the primary cause of it gaining popularity in the first place. Your body can experience a toxin overload due to the over-consumption of non-organic and processed foods.
When you feel that your body has taken in more toxins than it can process, it may be time for you to do a juice cleanse. Some of its benefits include:
Packed with Essential Vitamins and Minerals:
Fruits and vegetables are packed with vitamins and minerals. Juicing extracts all these vital nutrients and makes it easier to digest. This boosts overall health.
It reboots your digestive system and cleanses the body from unhealthy stressors such as refined food, excessive sugar, carbonated drinks, and caffeine.
Healthy and Happy Gut:
Juices help in the influx of healthy enzymes into your gut. This improves your overall gut health and can boost your immune system too.
Juices have anti-inflammatory properties and can reduce the symptoms of arthritis and digestive issues such as IBS (Inflammatory Bowel Syndrome)
May Lead To Weight Loss:
Juices have a very low calorific value. A glass (250 ml) of apple juice (unsweetened) only contains 46 calories approximately. An average woman needs anywhere from 1800 to 2400 calories per day, and an average man needs anywhere from 2000 to 3000 calories per day. Following this juice cleanse diet can lead to a large calorie deficit and ultimately lead to weight loss.
It is important to note that these benefits are based on personal accounts and are not scientifically proven.
Cons of a Juice Cleanse
Although there are various pros of this diet, it also has the following cons:
Juices contain an acid called Oxalate that can cause kidney stones and other kidney problems if consumed in large quantities for an extended period of time. It can also lead to kidney stones.
Sometimes a juice diet can do more harm than good – it can severely imbalance the electrolytes in your body. Such diets usually require bowel stimulation with the help of laxatives and can lead to dehydration and electrolyte imbalance.
Due to low-calorie consumption, one can feel extremely dizzy and weak while following this diet. Headaches and hunger may follow too.
Juices lack dietary fiber – almost 90% of the fiber is removed in the juicing process. This can lead to digestive issues such as constipation or diarrhea.
Slowed Metabolism and Weight Gain:
Following juice diets for a prolonged period can have negative impacts on your metabolism. As soon as you switch back to your regular diet, the chances are that you will gain all the weight which you lost in the first place – which was perhaps due to reduced muscle mass.
Guidelines to do a Juice Cleanse
If you are planning to start a juice cleanse, here are some quick tips for you!
Before the cleanse:
Prep your body by restricting coffee, alcohol, wheat, sugar, and dairy products from your diet 3 to 5 days before starting your juice cleanse. Stay hydrated – drink 8-12 glasses of water and refrain from smoking.
During the cleanse:
Consume juices that contain fruit and vegetable juice in the ratio 1:1. This will balance out the sweetness and give you an extra kick – exactly the kind of “bitter-sweet” feeling you want to experience!
You can use fruits such as apple, mango, kiwi, pineapple, peaches, orange, grapefruit. You can go for vegetables such as kale, carrot, spinach, beetroot, and green leafy vegetables.
After the cleanse:
After the completion of the diet, begin with eating bland and soft food. After a few days of eating light, you can gradually get back to eating regular food. Remember to go slow on this process to reap the maximum benefits of this diet.
A juice diet has its pros and cons. Given its benefits, one should go for this diet and detoxify their body. However, It is not advisable to be on this diet for more than ten days.
The key is to listen to your body – do not force yourself if you feel that it’s too overwhelming for your body. Sit back, relax, and enjoy the diet as long as it caters to your mental and physical wellbeing!
If you require any assistance, we are here for you. You can approach our Radical Body Transformations experts who can help you in any way you need with personalized suggestions tailored for you!