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Juice fasting – this is how it works

by Josephine Andrews
Published: Last Updated on 215 views

Juice fasting , often referred to as a juice cure, is a variant of therapeutic fasting, albeit in a somewhat milder form. Not only water and unsweetened tea are drunk, but fruit or vegetable juice several times a day. Read here how such a juice cleanse works and what it brings.

What is juice fasting?

Something important right away: A juice cleanse is not a diet , but rather a way of giving the organism some rest for a limited period of time. The juice cleanse is designed to relieve the metabolism and restore the body’s natural alkaline balance.

In addition, juice fasting offers the opportunity to reconsider your own eating habits in general.

With a juice cleanse, you drink several glasses of fruit and vegetable juice every day. There is also plenty of water and unsweetened herbal or fruit tea. If you can’t do without it, you can also drink coffee during the juice cleanse, but only black, without milk and sugar.

Light exercise is recommended, but you shouldn’t be on a workout schedule that involves high-intensity sessions or have a strenuous spell at work while on the juice cleanse. Schedule the juice fast for a quiet time, such as a (long) weekend.

This is how juice fasting works

How a juice cleanse works is actually always the same: you drink fruit and vegetable juices as the only source of calories and nutrients for a certain period of time.

This is supposed to detoxify the body – detox by juice cleanse, so to speak – and help you lose a little weight. There are differences in the composition of the juices and in the duration of the juice cleanse.

Classics are juice cleanses lasting two or three days as well as juice fasting lasting five days to 7-day juice cleanses, i.e. those lasting one week, sometimes longer. How long you want to do the juice cleanse depends on your discipline and experience.

Newcomers should start with two to three days of juice fasting, for advanced users it can be five days or more. If you opt for a ready-made juice package, which is now offered by various manufacturers, you will receive the juice cleanse instructions and schedule.

Sometimes such providers also give tips for the juice cleanse preparation, which they enclose or publish in the blog on their website – such as light food two to three days before the start or before the juice cleanse a colon cleanse.

Apart from that, the basic principle of a juice cleanse is always the same: your daily diet consists of around one and a half liters of fruit and vegetable juices, which you drink throughout the day; in addition, there are two to three liters of water and unsweetened tea. Depending on the composition of the juice, you will not get more than 300 to 750 kilocalories per day.

Which juices are suitable for a juice cleanse?

There is no general answer as to which juices are particularly suitable for a juice cleanse. In principle, you should drink juices that you like. Giving up solid foods is hard enough without struggling with liquid foods you don’t like.

You should tend to drink a little more vegetable juices or fruit-vegetable mixtures with a higher proportion of vegetables, as their fructose content is lower. Examples would be mixtures of:

Drink the juices slowly and in sips, this should help the body to process the nutrients it contains. If you have a sensitive stomach or are very hungry, you can stir some oat, rice or flaxseed gruel into your juices.

The juices should be freshly squeezed and not additionally sweetened. This also applies to ready-made juice cure packages – look carefully at the nutritional information on the bottles!

Due to the gentle processing, cold-pressed juices contain more vitamins and nutrients than those that are produced using processes that involve heat.

Accompanying measures such as massages or sauna sessions can promote well-being during juice fasting. Exercise in the fresh air stimulates the circulation.

1 day juice cleanse: does it make sense?

Whether a juice cleanse that only lasts one day makes sense has not been explicitly researched scientifically. However, since vegetable juices in particular are easy to digest, a day of fasting with a juice cleanse can have advantages for the digestive system by relieving it.

Risks and side effects of a juice cleanse

If you only do a juice cleanse for a few days, there should be no deficiency symptoms. In the first few days, when your metabolism changes, you may experience headaches or feel tired and cold after a juice cleanse.

People with a sensitive stomach or fructose intolerance can get diarrhea during a juice cleanse. Then it might make sense to switch to vegetable juices.

Juice fasting should be avoided if you suffer from certain medical conditions such as heart disease, eating disorders or diabetes.

That brings juice fasting

What does a juice cleanse do? It is considered healthy because the fruits and vegetables processed in the juices provide certain nutrients that have positive effects on health and well-being.

  • Fruit and vegetables, for example, contain phenols, i.e. antioxidant substances. These active ingredients capture aggressive oxygen radicals, the so-called free radicals, which can make the body ill in too large quantities.
  • Juices may also promote heart health by lowering blood pressure and improving blood lipid levels.

The detoxifying effect (detox) that is sometimes attributed to juice cleanses, on the other hand, cannot be sufficiently scientifically proven.

Juice cleanse while breastfeeding: healthy or dangerous?

Going on a juice cleanse while breastfeeding isn’t the best idea. Because it noticeably cuts the amount of calories and nutrients supplied. Especially when breastfeeding, it is important that the mother takes in enough nutrients.

If there are too few available, which then have to be divided between mother and baby, this can impair the development of the offspring. However, as a young mother, consuming vegetable and fruit juices as part of a healthy diet while breastfeeding is generally recommended.

Losing weight with a juice cleanse: is that possible?

While a juice cleanse isn’t specifically designed to help you lose weight, you’ll shed a few pounds while fasting. On average, you should lose two to three kilos a week with a juice cleanse.

However, a juice cleanse has little effect on fat reserves or their breakdown – weight loss is largely due to the loss of water and muscle mass.

What should I eat after the juice cleanse?

What you should eat after a juice cleanse to transition from liquid to solid depends on how long you’ve been fasting. With a one-day juice cleanse, you can eat normally the next day.

Otherwise, we recommend a re-entry phase that corresponds to about a third of the fasting period, but at least two days. Especially on the first day of breaking the fast, you should eat easily digestible foods, for example:

  • The soup
  • steamed vegetables
  • Cottage cheese and yoghurt
  • boiled rice
  • cooked potatoes

Juice Fasting: Conclusion

If you want to compensate for lavish feasting, you can do this with a juice cleanse over a few days. If you want to fast longer, you should talk to a doctor beforehand. A juice cleanse is less suitable for losing weight, at least if you don’t eat healthily after the end of the fast.

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