In recent years, juice cleanses have gained immense popularity as a quick and easy way to "detoxify" the body, lose weight, and improve overall health. With the rise of juice cleanse diet delivery services, embarking on a juice cleanse has become more convenient than ever. But are these cleanses truly beneficial, or are they just another health fad? Let's explore the potential benefits, risks, and considerations of juice cleanse diet delivery programs.
What is a Juice Cleanse?
A juice cleanse, also known as a juice fast, is a short-term detox diet that involves consuming only fruit and vegetable juices for a period ranging from one day to a week. These cleanses often promise benefits such as weight loss, toxin removal, and improved skin condition. Many companies now offer juice delivery services with various blends tailored to individual preferences. The juices are often cold-pressed, meaning they’re made by using pressure to extract the juice from fresh fruits and vegetables.
Popular Juice Cleanse Programs
The market offers various juice cleanse programs, each with slightly different offerings, such as organic ingredients, added protein options, or a focus on convenience. They all include different juices made from a mix of fruits and veggies, like beetroot and celery, and functional ingredients, such as apple cider vinegar and cayenne. Here's a breakdown of some of the most well-known juice cleanse programs available:
Raw Generation
Raw Generation offers a variety of juice cleanse programs marketed for weight loss, detoxing, and other goals. Their juices are cold-pressed and flash-frozen to preserve nutrients. Popular cleanses include the Skinny Cleanse, which includes cold-pressed juices made with apples, carrots, limes, ginger, and other fruits and veggies. The brand says that participants lost an average of 8 pounds in 5 days on this cleanse. Raw Generation also has the Protein Cleanse, which has you consuming just 38 grams of protein in the entire day. Raw Generation's cleanse pricing starts at $135 for a three-day cleanse, $200 for a five-day, $270 for a seven-day, and $370 for a 10-day program.
Suja Organic
Suja is known for its USDA-certified organic juices and lower-sugar options. Their three-day and seven-day Suja Organic Juice Cleanse includes a mix of green juices and citrus blends. Suja also offers a more flexible approach with cleanses that allow some whole foods alongside the juices-the brand recommends starting the day with a hearty breakfast. Both the three-day and seven-day cleanses are priced the same, at $120.
Read also: Explore the pros and cons of fruit juice detoxes.
Pressed Juicery
Pressed Juicery is a popular choice for convenient, grab-and-go cleanses. Their Cleanse 1, 2, and 3 options cater to different experience levels, from beginners to advanced. One-day cleanses are $35, three-day cleanses are $105, five-day cleanses are $175, and seven-day cleanses are $245. Pressed Juicery also offers wellness shots marketed for immune support, gut health, and more.
Juice From the RAW
Juice From the RAW sells cold-pressed, raw juices with no preservatives. It offers juice cleanse programs for two, three, five, six, nine, and ten days. The intermediate 2-Day Juice Cleanse with Probiotics costs around $98, while the six-day cleanse costs $220. Juice From the RAW juices are delivered frozen, and they can last in the freezer for up to six months. Just defrost them at room temperature the day before you start your cleanse.
Cold-Pressed Juice: A Closer Look
Many juice cleanse programs emphasize the use of cold-pressed juice. Understanding the difference between cold-pressed and other types of juice is crucial to evaluating the potential benefits.
Cold-Pressed vs. Centrifugal
Centrifugal juicers are the most common type of juicer. These juicers use a fast-spinning metal blade that spins against a mesh filter, separating juice from fiber by centrifugal force. The juice and pulp are then separated into different containers. The shortfall of centrifugal juicers is that the fast-spinning metal blade generates heat, which destroys some of the enzymes in the fruits and vegetables you're juicing. The heat also oxidizes those nutrients, making the juice less nutritious than a cold-press juice. Centrifugal juices need to be consumed immediately.
Cold-pressed juicing, on the other hand, uses a hydraulic press to extract juice from fruits and vegetables. This method does not generate heat, preserving more of the enzymes and nutrients. Bottling cold-pressed juice in air-tight containers also allows juice to preserve its nutrients and enzymes for up to seven days with little to no oxidation.
Read also: Juice Cleanse: Benefits and Risks
Cold-Pressed vs. Smoothies
Smoothies are whole vegetables and fruits processed in a blender, usually with ice. Smoothies tend to be more filling as they include all the fiber along with the juice. A 16 oz cold-pressed juice contains three to five pounds of vegetables and fruits. A 16 oz smoothie contains approximately half a pound of vegetables and fruit. As the fiber is extracted from cold-pressed juice, but the nutrients and enzymes are retained in the juice, cold-pressed juice contains more nutrients and enzymes per fluid ounce of juice than a smoothie.
Cold-Pressed and HPP (High-Pressure Pasteurization)
Most juices you see on a grocery store shelf has been High Pressure Pasteurized (HPP). Similar to standard pasteurization methods that use heat, HPP kills bacteria that cause juice to spoil faster. This allows HPP-treated juice to last up to 45 days, as opposed to seven days for non-HPP cold-pressed juice. HPP allows companies to expand their distribution and sell cold-pressed juice on a much larger scale. Look at the expiration date, if it’s longer than a week, it’s HPP. Although the juice was created with the cold-press process, nutrients and enzymes can’t live in a bottle for 45 days.
Potential Benefits of Juice Cleanses
While the claims surrounding juice cleanses are often exaggerated, there are some potential benefits to consider:
Increased Nutrient Intake
Fruit juices are a source of antioxidants, potassium, and vitamin C - all nutrients most of us could use more of. These beneficial plant compounds might help lower blood pressure. However, juice cleanses lack fiber that's found in whole fruit. And you can get all these nutrients plus fiber by eating whole fruit. For those who have trouble getting a variety of vitamins, minerals, and phytonutrients into their diets on a regular basis, incorporating juices may be helpful. Because the juices are raw, the vitamins are retained.
Improved Hydration
Many people don’t drink enough water daily. Juice cleanses provide good hydration and may help prevent symptoms of dehydration, such as brain fog, irritability, and headaches. Good hydration can also help keep joints well-lubricated, which could explain the decrease in pain that some people experience.
Read also: Renal Diet Guide: Navigating Orange Juice Consumption
Short-Term Weight Loss
Juice cleanses may lead to short-term weight loss, but most people regain the weight once they return to their normal diet. One study found that a 3-day juice-only diet altered gut bacteria and led to lasting weight loss. Researchers suggested that changes in gut bacteria played a role, but it's worth noting that the study participants consumed only 1,310 calories per day. Calorie deficits often lead to weight loss, so the weight loss may just be due to cutting calories. The study was also very small, including just 20 people, so more research is needed to draw conclusions about juice cleanses and weight loss.
May Improve Gut Health
Juice cleanses may help increase the number of healthy bacteria in your gut, which has been linked to weight loss. In a 2017 study, a 3-day juice-only diet altered the gut bacteria in 20 healthy adult participants. 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.
May Give You More Energy
Many say they have more energy and less bloating. Some people also welcome the rigidity of the plans. For those whose diets aren’t ideal-e.g., not enough fruits and vegetables or containing a lot of processed foods-a juice cleanse may be something your body welcomes. In addition, the sugars in fruit juice may give you an energy boost because compared with eating the fruit itself, the sugars in juice are digested and released into your bloodstream faster, causing blood glucose levels to spike. But over time, that can have a downside.
May Decrease Bloating
There’s also an explanation for why juice cleanses can make you feel less bloated. “There aren’t solids coming in, so you’re not feeling as distended,” Andrews says. What’s more, by eliminating all or most solid foods you’ve also removed ingredients that cause gas (a totally normal byproduct of eating), or that you may be particularly sensitive to.
Potential Risks and Considerations
Despite the potential benefits, juice cleanses also come with several risks and considerations:
Lack of Scientific Evidence for Detoxification
Despite claims about detoxification, very limited scientific evidence supports juice cleanses. The body already has an efficient detox system - the liver and kidneys - that filters toxins from the body, deeming any extra "cleansing" unnecessary. While some studies suggest short-term benefits, there’s little proof that juice cleanses provide lasting health improvements. What's more, we currently don't have solid research on detox programs' long-term effects. 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.
Blood Sugar Spikes
Many juices contain high amounts of natural sugars from fruits. Without fiber to slow digestion, sugar enters the bloodstream quickly, causing glucose levels to spike and then crash. This can lead to dizziness, fatigue, and irritability, especially for people with diabetes or insulin resistance.
Disrupted Gut Health
Recent research suggests that juicing may mess with the microbiome. A Northwestern study compared three diet groups: those who drank fruit juice only, those who consumed juice with solid foods, and those who ate whole plant-based foods. The group that did a 3-day juice cleanse showed the most harmful gut bacteria changes linked to inflammation, while the group that ate whole foods saw more beneficial shifts. The juice-plus-food group had milder effects.
Nutrient Deficiencies
Juices also lack other nutrients like protein, whole grains, and heart-healthy fats. They’re also not a sustainable solution for weight loss. A juice cleanse generally does more harm than good to the body. “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,” says Moran.
May Not Be Safe for People with Kidney Issues
People with kidney issues who are prescribed to limit their oxalate intake may want to skip juicing. One case study in the American Journal of Medicine found that a man with stage 3 chronic kidney who had been on an unusually long (six-week) juicing program ended up consuming too much oxalate. Juices seem to boost oxalate absorption because they tend to be low in calcium and high in vitamin C.
Increased Hunger and Energy Restrictions
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
- Irritability
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.
May Increase the Risk of Eating Disorders
An obsessive preoccupation with health-promoting foods and an avoidance of foods considered “less healthy” can lead to orthorexia nervosa. For some, a “quick fix” weight loss mentality can be harmful and can even trigger disordered eating. “Time and time again we see the research blatantly telling us that diets don’t work,” says Alicia Romano, MS, RDN, a clinical dietitian at Tufts Medical Center in Boston. “This is rooted in the evidence that most diets lead to weight cycling (the quick loss and then regaining of weight), which can have a harmful toll on our physical and mental health.” This may be especially true for people who have a history of eating disorders or poor body image.
Potential Side Effects
Juice cleanses may lead to increased hunger and energy restrictions that could cause symptoms like tiredness, headaches, and irritability.
How to Do a Juice Cleanse Safely
If you're still keen on trying a juice cleanse, take a few precautions to help avoid fatigue, blood sugar crashes, or nutrient deficiencies. If you have any health conditions, always check with a healthcare professional, like a dietitian, before starting. Juice cleanses aren’t for everyone, especially those with health conditions such as diabetes, digestive disorders, or nutrient deficiencies.
Here are some tips to keep a juice fast safe and balanced:
- Keep it short: Stick to a cleanse of one to three days. Longer cleanses can lead to low energy, irritability, and hunger. Your body doesn’t need weeks of liquid-only meals to "reset."
- Choose low-sugar juices: To avoid blood sugar spikes, go for juices with plenty of veggies and some fiber. Many juices made for juice cleanses contain natural sugars from the fruit, but you'll also want to check the nutrition facts label and avoid juices that contain added sugar.
- Don’t skip protein and fiber: Add small amounts of plant-based protein (like vegan protein powder) and fiber (like blended veggies) to keep your energy stable and support digestion.
- Listen to your body: If you feel dizzy, weak, or extremely hungry, it’s OK to quit. Eating nutrient-dense whole foods - like nuts, avocados, veggies, and lean proteins such as fish and poultry - can help you feel better.
- Start eating raw fruits, nuts and vegetables 1-2 days before your cleanse.
- Drink a juice around every two hours to keep your body nourished with live nutrients.
- Sipping, not chugging, will allow for enzyme activation and maximum nutrient absorption.
- Stay Hydrated. We suggest drinking 16 oz of water in between juices. Feel free to add fresh squeezed lemon or lime.
- Walk, jog, do yoga, pilates or any other type of exercise. Sweating releases toxins and is part of the detox process.
- If you need an extra boost, add a couple more juices or opt for some of our raw snacks.
- Avoid caffeine, alcohol, cigarettes, and drugs. We know, we know, but just don't do it. If you must drink coffee, make it one cup of black coffee. However, herbal tea is a much better option. Avoiding toxins is key to maximizing the full benefits of your cleanse.
- After your cleanse, introduce raw fruits, vegetables, salads with clean dressings (flax oil, olive oil, lemon juice), nuts, and avocado. Continue to drink juice as you introduce solid food. Our custom 6-pack is a great option for this.
- Expectations? Everyone is different and will experience different results. Some may find it easy peasy while others find it a bit more challenging. Some may lose a lot of weight while others may not. The important thing to remember is that you are giving your body a deep cleaning by flushing out toxins while nourishing it with live nutrient and enzyme rich juice.
Alternative Ways to Support Your Health
A nutritious diet filled with whole foods is key for optimal health and disease prevention. Juices can complement your diet, but they shouldn’t replace solid food. Eating a colorful, balanced, and varied diet is a low-risk, low-cost, science-backed way to support your body that can help you feel your best.
Steps to Take Before, During and After a Juice Cleanse
- #1 Start eating raw fruits, nuts and vegetables 1-2 days before your cleanse.
- #2 Drink a juice around every two hours to keep your body nourished with live nutrients.
- #3 Sipping, not chugging, will allow for enzyme activation and maximum nutrient absorption.
- #4 Stay Hydrated. We suggest drinking 16 oz of water in between juices. Feel free to add fresh squeezed lemon or lime.
- #5 Walk, jog, do yoga, pilates or any other type of exercise. Sweating releases toxins and is part of the detox process.
- #6 If you need an extra boost, add a couple more juices or opt for some of our raw snacks.
- #7 Avoid caffeine, alcohol, cigarettes, and drugs. We know, we know, but just don't do it. If you must drink coffee, make it one cup of black coffee. However, herbal tea is a much better option. Avoiding toxins is key to maximizing the full benefits of your cleanse.
- #8 After your cleanse, introduce raw fruits, vegetables, salads with clean dressings (flax oil, olive oil, lemon juice), nuts, and avocado. Continue to drink juice as you introduce solid food. Our custom 6-pack is a great option for this.
- #9 Expectations? Everyone is different and will experience different results. Some may find it easy peasy while others find it a bit more challenging. Some may lose a lot of weight while others may not. The important thing to remember is that you are giving your body a deep cleaning by flushing out toxins while nourishing it with live nutrient and enzyme rich juice.