A juice cleanse is a dietary approach that involves consuming only fruit and vegetable juices for a set period. Typically lasting from one to five days, these cleanses are often promoted as a way to lose weight, clear toxins from the body, and improve overall health. While proponents claim various benefits, it's crucial to examine the science behind juice cleanses, potential risks, and sustainable alternatives.
What is a Juice Cleanse?
A juice cleanse is a type of short-term detox diet that involves consuming only juices from fruits and vegetables. It is a liquid-only diet that can last from a day to a week. Some people try short-term diets that consist only of juices made from fresh fruits and vegetables. These are called juice cleanses or fasts. Juice cleansing offers numerous benefits, such as deeper detoxification, more significant weight loss results, and a profound reset of eating habits.
Potential Benefits of Juice Cleanses
Advocates of juice cleanses make several claims regarding their benefits, including weight loss, detoxification, and improved skin condition. Let's explore these claims in detail:
Weight Loss
Proponents of juice cleanses often claim that they aid in weight loss. A 2017 study found that participants lost up to 1.2kg after a 3-day juice cleanse. They experienced substantial weight losses that lasted after the study ended. The researchers concluded this may be due to changes in the participants’ gut bacteria. However, a 2017 review found that while juice cleanses may cause initial weight loss due to calorie restriction, they will lead to overall weight gain once a person resumes a full, healthful diet. It’s possible to lose weight on a juice cleanse. However, this is likely to be water weight, rather than fat. It’s important to note that after a few days of juice cleansing, you may also start to lose muscle mass. Maintaining muscle mass during weight loss is very important for your general health. Studies also show that weight loss from juice-based diets may be “physiologically harmful” to participants. Researchers have also observed links between liquid diet trends and eating disorders. Severe caloric restriction is not sustainable for most people and rarely leads to long-term weight loss. It may also increase a person’s risk of other complications. In most cases, a person will return to their starting weight quickly once caloric restriction ends.
Detoxification
Advocates of juice cleanses often claim that the programs can help remove toxins from a person’s system. Toxins are harmful substances, such as pollutants and synthetic chemicals. An increase in fluid consumption can help kidney function, and some nutritional compounds may help in the removal of non-organic waste products in the body. However, there is insufficient evidence to suggest that juice cleanses or other detoxification diets impact the ability to remove toxins. The liver and kidneys remove toxins and waste. All you need to do to support these organs is maintain a well-balanced diet and be mindful of excess alcohol and added sugars. Some detox treatments have been shown to improve liver detoxification and remove environmental pollutants from the body. However, the authors of a 2015 review suggest that these clinical studies have significant flaws in methodology and low participant numbers. Much of the promoted evidence also comes from animal research, which can’t necessarily be applied to humans.
Read also: Explore the pros and cons of fruit juice detoxes.
Improved Skin Condition
Juicing for skin health is another commonly cited benefit. However, these are both animal studies. More studies with humans are needed before any conclusions can be drawn.
Juicing for Health
Fruits and vegetables are high in various active compounds that benefit general health and help prevent chronic conditions. For example, they’re a good source of phenolic compounds. These have antioxidant, immune-supporting, and antibacterial properties. Fruit juices may also help lower blood pressure and cholesterol levels.
Potential Risks and Downsides of Juice Cleanse
Despite the purported benefits, juice cleanses come with several risks and downsides that individuals should be aware of:
Nutritional Deficiencies
A person on a juice cleanse may not consume enough proteins or fats. Both of these are crucial to physical health, healing, and brain function. Eliminating food groups for extended periods may also lead to malnourishment. Juices also lack other nutrients like protein, whole grains, and heart-healthy fats. Juice cleanses don't give you enough nutrition.
Unsustainable Weight Loss
Severe caloric restriction is not sustainable for most people and rarely leads to long-term weight loss. It may also increase a person’s risk of other complications. In most cases, a person will return to their starting weight quickly once caloric restriction ends. One common misconception is that juice cleanses are a quick fix for weight loss. However, any initial weight loss is usually due to the depletion of energy stores and water, not fat loss. They’re also not a sustainable solution for weight loss.
Read also: Juice Cleanse: Benefits and Risks
Low Blood Sugar
Consuming an insufficient number of calories can cause a person to experience symptoms relating to low blood sugar, including fainting, weakness, dehydration, headaches, and hunger. Most people who do juice cleanses don’t eat enough solid food to meet their energy needs. This may lead to increased hunger and energy restrictions that could cause symptoms like tiredness, headaches, and irritability.
Dehydration
If a juice cleanse includes laxatives or other methods of bowel stimulation, a person could lose too many nutrients in their stool. This can lead to dehydration and imbalanced electrolytes.
Kidney Health Concerns
Many fruits and vegetables are rich in nutrients that can assist in the good working of the kidneys. Increasing fluid consumption can also be beneficial for kidney function. However, some foods are high in oxalate, a compound that can increase a person’s risk of kidney problems when consumed in high quantities. Foods high in oxalate include spinach and beets. People living with chronic kidney disease may be at risk of oxalate nephropathy. In rare cases, healthy people may also be at risk of this. Oxalate nephropathy is a condition in which the body cannot excrete enough oxalate through urine, causing it to build up in kidney tissue. In rare cases, this can cause kidney failure.
Lack of Fiber
Juices also have less dietary fiber than whole fruits and vegetables. Some research suggests that less fiber facilitates your body to process and absorb the juice’s nutrients. However, dietary fiber also has many health benefits. It promotes blood sugar management, heart health, and gut health and is associated with a reduced risk of developing colorectal cancer. Juicing fruits and vegetables removes the fiber, so we miss out on its benefits, like helping to regulate blood sugar, manage cholesterol, and support gut health.
Potential for Eating Disorders
Juicing may increase the risk of eating disorders. For example, an obsessive preoccupation with health-promoting foods and an avoidance of foods considered “less healthy” can lead to orthorexia nervosa.
Read also: Renal Diet Guide: Navigating Orange Juice Consumption
Gut Bacteria Changes
Proponents claim that juice cleanses can alter a person’s gut bacteria. However, research shows that juice-only diets have a limited effect on gut bacteria composition.
Alternatives to Juice Cleanses
Given the risks and lack of long-term benefits associated with juice cleanses, several healthier and more sustainable alternatives exist:
Balanced Diet
Eating a balanced diet and staying adequately hydrated are the best ways to maintain a healthy weight and support the body’s removal of toxins. A nutritious diet filled with whole foods is key for optimal health and disease prevention.
Plant-Based Diets
Based on minimally processed foods, these diets are naturally rich in fruit and vegetables and are associated with reduced body weight. With good planning, a plant-based diet can provide all the nutrients necessary for good health.
Intermittent Fasting
This involves abstaining from eating for limited periods and eating a regular diet at other times. Reviews have linked intermittent fasting with weight loss and improvements in insulin sensitivity.
Incorporating Juices into a Balanced Diet
For those who have trouble getting a variety of vitamins, minerals, and phytonutrients into their diets on a regular basis, Moran suggests incorporating juices. Because the juices are raw, the vitamins are retained. Nutrients in juice include antioxidants, which are crucial for supporting our immune systems and protecting against chronic conditions like cancer and heart disease. Additionally, juices can increase hydration, which improves digestion. Juices can complement your diet, but they shouldn’t replace solid food. Juicing can play a role in a balanced diet. Juicing also can give the digestive system a rest from digesting fiber. This may help some people who have certain health conditions or who receive certain medical treatments. Do not cut back on fiber unless a health care professional recommends it. In general, think about making juice with a blender instead of with a juicing machine. If you try juicing, make only as much juice as you can drink at once. Harmful bacteria can grow quickly in freshly made juice.
3-Day vs. 5-Day Juice Cleanse
When comparing a 3-day juice cleanse to a 5-day juice cleanse, it’s essential to consider your goals and current health. A shorter cleanse is great for a quick reset, minor weight loss, and an introduction to cleansing. In contrast, a 5-day cleanse offers more prolonged detoxification and deeper cleansing of the body and can help instill longer-lasting healthy habits. If you’re unsure about committing to five days, you might want to start with a shorter cleanse to see how your body responds. Either way, consulting with a healthcare provider before starting any cleanse, especially an extended one, is always a good idea to ensure it’s safe and beneficial.
A 3-day juice cleanse can provide quick, noticeable results, such as reduced bloating and a boost in energy. A three-day juice cleanse is often sufficient for people looking to jumpstart healthier eating habits, lose weight, and kickstart their metabolism. The benefits of a 3-day juice cleanse can be quite rewarding, even over a short period. Many people report feeling more energized, experiencing clearer skin, and enjoying improved mental clarity. Additionally, a 3-day juice cleanse can jumpstart better eating habits and serve as a motivational kickoff to a healthier lifestyle. For those seeking to lose a few pounds, this brief detox can also help reduce bloating and shed water weight.
On the other hand, a 5-day juice cleanse offers a more extended period for the body to flush out toxins and for the digestive system to rest. With the added time, you may see enhanced results such as greater weight loss, heightened energy levels, and a clearer mental state. This extended duration might suit those looking to achieve more profound health benefits. A significant benefit of the 5-day juice cleanse is the potential for notable weight loss results . Many people report losing between 5 and 10 pounds throughout the cleanse. The weight lost is mostly water weight and some fat, and the results can be more profound than those seen with shorter cleanses. Moreover, this extended cleanse can jump-start long-term weight loss efforts by resetting your taste buds and reducing cravings for unhealthy foods.
As a general guideline, juice can be safely performed once every three to four months.