Unlock the Truth: Three-Day Juice Cleanse Benefits, Risks, and Must-Know Tips!

Juice cleanses, or juice fasts, are marketed as quick-fix "detox" solutions that promise benefits such as weight loss, reduced bloating, and clearer skin. These cleanses typically involve replacing all meals with fruit and vegetable juices for a period of three to ten days, often at a significant financial cost. While juice cleanses have gained popularity, it's important to understand the potential benefits, risks, and whether they are a sustainable approach to improving your health.

Popular Juice Cleanse Programs

Many juice cleanse programs are available, each with unique offerings like organic ingredients, added protein, or a focus on convenience. These programs typically include a variety of juices made from fruits, vegetables, and functional ingredients like apple cider vinegar and cayenne pepper. Here are some of the most well-known juice cleanse programs:

Raw Generation: This program 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.
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.

Potential Benefits of Juice Cleanses

Advocates claim that juice cleanses offer several benefits, including weight loss, detoxification, and improved skin. While some of these claims may have some basis, it's important to consider the scientific evidence.

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, research shows. However, juice cleanses lack fiber that's found in whole fruit. And you can get all these nutrients plus fiber by eating whole fruit.
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. It's worth noting, though, that some of the symptoms of dehydration mentioned above can also be experienced as a result of not getting enough calories and feeling hungry, which is the case for many people on juice cleanses.
Short-Term Weight Loss: 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. Also important to note: Generally, research shows that people usually regain the weight they lost after stopping the juice cleanse.
A break from processed foods: A 3-day juice cleanse can be a transformative experience for your body, offering a break from processed foods and a chance to reset. The authors of a 2020 review suggest that ultra-processed foods make up to 60% of the average American diet. These foods have been associated with a number of medical conditions, such as heart disease, higher body weight, cancer, type 2 diabetes, irritable bowel syndrome, and depression.

Potential Risks and Considerations

Despite the potential benefits, juice cleanses also carry 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.
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.
Disruption of 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.
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.
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.
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.
Malnutrition: 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.
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.
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.
Muscle Loss: One potential drawback of a juice-only diet is the risk of muscle loss. Juices often lack the protein necessary for muscle maintenance.
Slowed Metabolism: When you limit your diet to just juice, your metabolism can slow down. This is because your body is used to processing a variety of foods, including protein and fat, which take longer to digest than juice.

Navigating a 3-Day Juice Cleanse: What to Expect

Embarking on a 3-day juice cleanse can produce a range of effects on your body. Here's a breakdown of what you might experience each day:

Day 1:

Your body begins to adapt to a new routine, which is often filled with mixed emotions. You might feel enthusiastic yet anxious about the potential side effects, such as headaches, fatigue, and frequent urination.
Beyond the initial excitement, you might experience an energy slump as your body searches for its usual sources of fuel.
Ensuring that you are well-hydrated and consuming enough juice throughout the day is important.

Day 2:

This can often be the most challenging day. By now, your body is in full detoxification mode, which can amplify symptoms like fatigue, irritability, and cravings for solid foods.
This is the day when self-doubt can creep in, making it tempting to quit.
Staying focused on your goals and understanding that these symptoms are temporary can help you push through.

Day 3:

Many participants report a noticeable shift as their bodies begin to adjust to the cleanse.
Energy levels may start to rise, and mental clarity can improve.
The hunger pangs of the previous days often subside, leaving you feeling lighter and more in tune with your body.
Fresh juices are high in water content, aiding in better fluid balance and often resulting in clearer skin and increased energy.

Side Effects of Juice Cleanses

Embarking on a 3-day juice cleanse can bring numerous positive outcomes, but it's important to be aware of potential side effects, especially if it's your first time juicing.

Headaches or Dizziness: This can be attributed to the sudden change in nutrient intake, particularly if you are used to a diet rich in carbohydrates and caffeine.
Tiredness or Low Energy Levels: During a juice cleanse, your calorie intake is often lower than usual, leading to a drop in energy.
Digestive Changes: Such as bloating, gas, or more frequent bathroom visits, are also typical. Juice cleanses can have a laxative effect because of the high amount of liquid and fiber intake.
Hunger Pangs and Cravings: As your body adjusts to the liquid diet, you may feel intense hunger or cravings for solid foods.

While these side effects may sound daunting, they often subside as your body adapts.

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.

Alternatives to Juice Cleanses

There is insufficient evidence to assess the efficacy of juice cleanses. Someone wishing to lose or maintain a healthy weight and support their body’s natural processes can try the following alternatives:

Read also: The Three-Phase Diet Explained

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.
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.
Blending: If you love juicing, consider blending instead to keep the fiber intact, or pair juices with whole foods to balance the impact on your microbiome.

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