The 10 Best Juice Cleanse for Detox and Kick Starting That Diet

Things to Consider Before Buying A Juice Cleanse

The main aim of most juice cleanses is to eliminate excess waste or ‘detox’ and boost health. Our bodies naturally produce toxins such as lactic acid, urea and other waste products, as well as them coming into contact with toxins we are exposed to through our diet and environment.

A juice cleanse or juice fast usually requires you to not eat any solid foods for three days. This is to give your body a break from processed foods and those foods such as meats which are harder to digest. Some juice cleanses may only replace a certain number of meals in the day and allow you to eat one balanced meal or even consume some prescribed snacks in between. Some juice cleanses can also be in the form of juice supplementation alongside a healthy diet and active lifestyle.

Many people choose to do a juice cleanse as a way to kickstart a diet or healthy eating/weight loss plan. Although juice cleansing is not recommended by various professionals within the medical and nutritional community, there is however some consensus that if you do undertake one, it should not be for longer than three days.

To date, there has been little research done on the benefits or impacts of juice cleanses, with many experts considering that the body’s ability to detox itself naturally actually removes the need for a juice cleanse.

Many juice cleanses are less than a 1000 calories a day and if they are also low in protein then the body will begin to break down muscle protein to obtain the amino acids it would otherwise be obtaining from the diet. Fruits and vegetables are naturally low in protein although some juice cleanses may also contain nut milks which can provide some protein and fat to the juice cleanse.

Because a juice cleanse can often push the body into starvation mode, this can actually make it even more difficult to lose weight as our metabolism has slowed down so much which means it wants to hang onto anything we consume for as long as possible. Any weight that is lost during a juice cleanse is usually water from the body.

Although for some, a juice cleanse will help with starting a diet or healthy eating program, any weight loss achieved during it will rarely last and it could potentially leave you deficient in calories and other nutrients.

Most juice cleanses have had the pulp and rind removed from the fruits and vegetables which have been pressed. This means they are lower in fiber. Having a decent fiber intake is not only essential for better digestive health, but higher fiber diets are associated with improvements to blood sugar and cholesterol levels.

It is also worth noting that a commercial juice cleanse can be quite expensive, especially if you want to undertake one regularly. The more expensive juice cleanses are those which are cold-pressed, which means they have to be shipped cold to keep them fresh.

What to Look for When Selecting A Juice Cleanse

A better juice cleanse will usually contain a good mix of fruits and vegetables which offer different nutritional profiles and may also contain spices such as ginger and turmeric and botanicals such as dandelion and milk thistle.

Many juice cleanses do just contain natural sugars, although some may have added sugars, so it is worth checking what these are and avoiding any with high fructose corn syrup (HFCS) or similar. Some juice cleanses may also be sweetened with stevia or other plant-derived sugars which can occasionally give an aftertaste.

Potential Benefits of a Juice Cleanse

One quite recent study found that the 20 healthy participants who consumed only six bottles of different juices over three days were able to lose an average of 3¾ lbs. after the fast, and at a two-week follow up, their weight was around 2 lbs. lower on average.

There was no increase reported in levels of well-being straight after the juice fast, although these levels were felt to be higher by the participants at the two week follow up afterwards.

The scientists in this study also found that there were some increases in the amounts of bacteria/microbes that promoted health and decreases in some bacteria which can cause illness. Certain gut microbes have also been linked to obesity and it may be that juice cleansing can reduce some of these microbes to make the body more susceptible to weight loss.

Fruit and vegetables are naturally high in vitamins, minerals and other important molecules such as antioxidants. The USDA ChooseMyPlate recommends that as adults, we eat a minimum of 2½ to 3 cups of vegetables and 1½ to 2 cups of fruit a day. However, it is estimated that only one in ten of us meets this daily recommendation.

A diet which is rich in fruits and vegetables brings many benefits, including a reduced risk of premature death from cardiovascular disease. It is also linked with a lower risk of suffering from a stroke and helps to lower blood pressure. A fruit and vegetable-rich diet can help with blood sugar level control, reduce some digestive problems and it may offer protection from certain types of cancer.

Antioxidants such as vitamins A and C play an essential role in neutralizing free radical molecules in the body. These free radical molecules are byproducts of our own body’s metabolism as well as from environmental exposures, and they are able to damage our DNA. This type of DNA damage is associated with the signs of aging, an increased risk of stroke, heart disease and a number of cancers.

As the body will usually enter into a fasting state during a juice cleanse, some early research suggests that this fasting state is able to promote rejuvenation of the immune system and it could potentially play a role in cancer defense.

Preparing for Your Juice Cleanse

You should always plan ahead and set a specific window for doing a juice cleanse; perhaps when you have some vacation time due. Avoid planning it for when you know you will be busy or attending parties or other events. It can also be better if you know you will be at home when juice cleansing as you will need frequent visits to the bathroom.

To reduce the risk of some of the withdrawal symptoms which can be triggered when cutting out processed foods and other dietary/lifestyle components, try to ease back on processed foods, caffeine, alcohol, nicotine, refined sugars and wheat before you start a juice cleanse. Do not cut all of them out at once – just start a few weeks before you plan to do your juice cleanse and cut them back one at a time.

Withdrawal symptoms from your diet can include digestive discomfort, headaches, cravings and irritability. As well as cutting back on foods before a juice cleanse, you should also try to increase your water intake to between 32 and 64 fl. oz per day. Rather than drinking it all at once, take sips throughout the day.

During a Juice Cleanse

When undertaking your juice cleanse, avoid gulping it all down at one, instead, try to sip it slowly. This will help to prevent the juice from impacting (raising) as much on your blood sugar levels, as well as help you to feel a little fuller.

If you are feeling uncomfortably hungry or cold, then you may want to consume caffeine free herbal teas or rooibos tea in between juices. Do remember to keep note of intake of spices such as turmeric in herbal teas if these are also in your juice cleanses as too much of certain supplements can also cause some minor side effects. Some people may also add occasional drinks such as a glass of cashew nut or almond milk during a juice cleanse, or you could have some clear broth, or a small quantity of healthier snacks such as dried fruit or seeds.

The most common side effects from juice cleanses include headaches, digestive discomforts, fatigue, dehydration, hunger pangs and irritability. Because blood sugar levels can be affected quite drastically, juice cleansing can also increase the risk of weakness and fainting. Some juice cleanses may also contain ingredients which can stimulate the bowels, causing a loss of nutrition, risk of dehydration and imbalanced electrolytes.

It is better to avoid any intensive exercise during a juice cleanse as this can increase the risk of weakness or fainting. It is still good to exercise though as this will stimulate the metabolism. Instead, just try going for a brisk walk, a gentle swim or doing some light yoga.

Getting enough quality sleep during a juice cleanse is vital. Aim for your eight hours or more of quality sleep time as this gives your body chance to relax while it is cleansing. You may also want to indulge in a massage as this can help improve lymphatic drainage in the body – lymph fluid is what toxins usually drain into.

After a Juice Cleanse

As much as you may want to grab a takeaway to reward yourself for successfully undertaking a juice cleanse, you need to re-introduce processed and heavier foods slowly to prevent digestive upset. Your gut will need time to adapt from consuming easily digested liquid foods to dense and filling foods. For the first few days after a juice cleanse, try and keep to smaller portions of salads, fresh fruits and oatmeal eaten more often.

Those Who May Not Be Suitable to Juice Cleanse

Although most people who are healthy should be able to do a juice cleanse with minimal side effects/impacts, there are some exceptions. Those who are older can have a higher risk of developing an infection with a juice cleanse as they may already have depleted protein stores.

The potential bacteria in raw or unpasteurized juice cleanses can be high risk for those who have compromised immunity, young children and the elderly. Because juice cleanses cause fluctuations in blood sugar levels, they are not suitable for diabetics.

Women who are pregnant or nursing should also avoid juice cleanses, as should those with advanced liver, kidney or heart disease, or who have compromised immune systems.

Some juice cleanses may contain high levels of oxalate, the crystalline molecules found naturally in certain fruits such as berries and vegetables like spinach. Oxalate can cause problems for those who are prone to kidney stones or who suffer with kidney disease, as well as those who have problems with their oxalate metabolism.

One published case study examined a patient who experienced kidney failure after taking in an estimated daily intake of 1,260 milligrams of oxalate while juice fasting for six weeks.

As many leafy green vegetables are high in vitamin K, those who take the blood-thinning agent Coumadin should avoid juice cleanses as these can impact upon how effective Coumadin is in the body.

If you are considering a juice cleanse, then you may want to check with a medical practitioner before starting, especially if you have any existing conditions or take any medications.

Conclusion

We hope you have enjoyed reading this review which includes some of the current opinions on the usefulness of juice cleanses and why some of us should avoid juice cleansing for medical/health reasons. If you are new to juice cleansing, we also hope that you have found our tips on getting the best from a juice cleanse useful.

If you prefer to keep to a raw juice cleanse or would rather use a powder or on the go formula, then we trust that our reviews of ten of the best juice cleanses has been useful and you can now select the right one for the needs of your body and your lifestyle.