What is a Juice Detox?
A juice detox is a popular method of cleansing the body in which people take only juices for a few days. You may also call it juice cleansing or juice fasting. A juice detox may be used to lose weight or simply provide rest to the gut.
This article looks at the potential benefits and safety of a juice detox. In addition, you will also get a juicing sample along with the tips to maximize the benefits.
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5 Amazing Health Benefits of a Juice Detox
Juicing has become incredibly popular in the recent years because of its widespread health benefits. A number of scientific studies have revealed that feeding on juice for a few days can offer a myriad of health benefits that range from improved gut health to enhanced immunity.
It is increasingly becoming clear that gut health is the key to your overall health. Trillions of bacteria, called the gut microbiota, have been found to influence everything from digestion to immune health, and mental health to occurrence of chronic diseases like obesity, high blood pressure, and diabetes.
A typical Western diet, which is rich in unhealthy fats and sugars, and low in fiber, is a major danger to the friendly bacteria in your gut. Unsurprisingly, the occurrence of chronic diseases has peaked in the last few decades.
A juice detox is a great natural way to feed the friendly bacteria that help balance the systems in the body and improve general health. The plant-based juice is a rich source of key nutrients such as vitamins and minerals, and phytonutrients such as antioxidants, which protect the cells from oxidative damage.
The liver metabolizes a number of substances that are absorbed through the intestinal wall. It is only after the detoxification that these substances can enter the bloodstream. Undoubtedly, the liver is your body’s most powerful “detox” organ.
When you eat unhealthy foods for longer durations, the liver has to work harder to produce the metabolizing enzymes. Over time, the liver gradually loses its ability to produce the enzymes. As a result, many harmful chemicals can reach the bloodstream.
A juice fast provides the much-needed rest to the liver. In the meantime, the liver also gets enough time to recover and repair itself.
Did you know more than one-third (36.5%) of U.S. adults have obesity?
Obesity is a major preventable risk factor for a number of chronic diseases such as high blood pressure, diabetes, joint disease, certain types of cancer, and the list goes on.
For this reason, losing weight is necessary not just because you want to look good but also for better health.
Juice fasting can be a natural way to lose those extra pounds without compromising your health. It reduces your appetite and cravings for unhealthy sugars. In the meantime, the juice diet also provides essential nutrients in a more concentrated form without loading up the calories. Note that a typical juice diet generally has no more than 1,000 calories.
One problem you might observe with using juice fasting for weight loss is that you may regain the lost weight few days after discontinuing the fasting. The best way to avoid this is to count your daily calorie intake and exercise regularly to burn excess calories.
You need to stay energized in order to meet the demands of the fast-paced life. However, gulping down caffeine-loaded drinks will not help you in the long run. It is because the energizing effects of caffeine slowly start to wear off after a certain duration. High-sugar drinks also have the same fate after a while.
Thus, it is critically important that you look for a long-term solution to an energy crisis in the body. Juice fasting can be your savior when you are struggling with low energy levels. It works by two ways.
First, when you take a juice diet, the systems in your body do not have to overwork to digest processed foods.
Second, the juice diet provides the necessary nutrients that are needed to release energy such as B vitamins.
It might sound counterintuitive how staying hungry could boost mental clarity. Nevertheless, the result of this recent study will surely surprise you.
It is commonly believed that hunger reduces cognition by decreasing the availability of the resources needed for cognitive processes. However, in this recent study, the researchers found that an overnight fasting actually enhanced decision-making skills of the participants. This is line with another study, which found that the brain relied less on glucose availability after a prolonged period of fasting.
In addition, studies have also noted that short-term fasting could boost positive emotions such as the sense of achievement, reward, pride, and self-control. However, an increased irritability is common during the first few days of fasting.
Unlike other forms of fasting such as water fasting, juice fasting can be particularly advantageous in improving mood and boosting mental focus as the juice diet contains generous amounts of essential nutrients such as vitamins, minerals, and phytonutrients.
How to Break the Juice Fast
Breaking the fast is an indispensable and critical step of juice fasting. Because during the fast, your bodily processes transiently adopt a new kind of balance, it is critically important that you go slow while reintroducing the foods.
During the fast, the stomach linings become more sensitive to irritating foods like caffeine and spices. Therefore, you should not take them while breaking the fast. Likewise, do not overeat during the breaking process because the stomach is not prepared to digest a huge amount of solid foods after a period of fasting.
Foods to Take While Breaking the Fast
Take nutritious and easily digestible foods like:
- Raw fruits
- Vegetable or bone broths
- Yogurt/Kiefer (or other living, cultured milk products) without a sweetener.
- Cooked vegetables and vegetable soups
Tips to Follow
- Do not overeat. Make sure to take frequent small meals, as they are gentle on the stomach linings and hence less likely to cause digestive problems.
- Chew the food properly before swallowing. During chewing, the food is mixed with the saliva, which can aid digestion. Moreover, chewing changes larger food particles into smaller ones, which are easy to digest.
- Promote digestion by taking natural probiotics such as yogurt, kefir, miso, and others.
With the right foods and dietary habit during the breaking process, you should be able to get back to your normal dietary pattern within a few days.
Just like any other strict diet plan, a juice diet is not for everyone. That said, you might be able to reap the benefits provided you take certain precautions before starting it.
Juice fasting is generally considered safe for an otherwise healthy individual. However, if you have any chronic disease particularly those related to glucose metabolism like diabetes, you should consult your doctor first.
In addition, make sure to talk to your doctor if you are:
- A kid or an adult aged 60 or above.
Some people may experience one or more of the following side effects from juice fasting. However, these symptoms are not usually severe and tend to go away on their own.
The side effects include:
- Constipation and/or diarrhea
If you experience any of the symptoms mentioned below or the side effects worsen or persist, break the fast and consult a doctor right away.
- Severe vomiting
- Severe diarrhea
- Extremely low blood pressure
- Extreme dizziness
Juice Vs. Whole Fruits and Vegetables
Many experts recommend a whole fruit/vegetable diet as it contains fiber necessary for improving digestion and probably boosting heart health. However, recent studies suggest something different.
The fiber content of the juice is lower than that of the whole fruits and vegetables. Interestingly, the lower fiber content can be a good thing.
A 2013 study found that fruit/vegetable juice had a stronger, positive relation to plasma ß-carotene concentrations than whole fruits/vegetables. The researchers suggest that high availability of fiber actually reduces the absorption of ß-carotene from the digestive tract.
Tips for Enhancing the Benefits of A Juice Detox
- Take bone broths in between the juices to avoid severe fluctuations in blood glucose.
- Opt for the low-sugar juices that are primarily vegetable-based. Pressed Juicery has low sugar bundles, and during use juices with healthy fats and proteins to manage blood sugar levels.
- Drink plenty of water to stay hydrated while fasting.
- Go slow. Try a 24-hour fast first and observe how your body responds.
- Plan the fast wisely, watch your schedule before you start fasting. For example, if you have a stressful job, consider doing a 3-day juice fast starting on Friday.
- Take healthy fats during the fasting period to prevent severe calorie deficiency.
- Help your body detox while fasting. Floating can pull heavy metal toxins. Click here to learn more about floating.
- Use sauna. Sauna, the age-old natural therapy for relaxation has numerous benefits like improved heart health, pain relief, and reduces stress. In fact, one study suggests sauna bathing could possibly reduce the risk of dementia and Alzheimer’s disease in some people.
- Listen to your body and observe how it responds to the fast. If you experience any problem, you can break the fast right at that moment.