Juice Fasting 101: Beginner’s Guide to Juice Fasts
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| May 12, 2021
Introduction
Various types of fasting have become more and more trendy nowadays. People are continuously looking for efficient and quick ways to detox their bodies as a means to staying healthy. A juice fast or cleanse is a quick and easy diet that lets you consume only fruit and vegetable juice for one to two or three days.
The idea behind it is to provide the body with all the precious vitamins, minerals, and fibers to support healthier biochemical functions. It aims to flush all the accumulated toxins and waste as well as boost the immune system and possibly help you lose weight.
Nowadays, juice fasts have become increasingly popular in celebrities too. Some of the most prominent juicers include Blake Lively, Owen Wilson, Edward Norton, Mark Teixeira, and Colin Farrel.
The Benefits of Juice Fasts
Nutritionists mentioned the following as some of the considerable benefits of juice cleanses.
1. Boosted Immune System and Overall Physiology
Fruits and vegetables are especially high in vitamins and invaluable nutrients that have anti-inflammatory functions and boost the immune system. Some of the beneficial compounds include folate, vitamin C, vitamin E, carotene, and more.
There are numerous biochemical processes in our bodies that utilize vitamins, and juice fasts are a brilliant way to get them in abundance.
2. They Improve Digestion
Although a whole lot of fibers are lost during the juicing process, there are still some of them present. Enzymes and fibers in juices can improve digestion and boost your gut health by supporting the beneficial bacteria.
3. Rapid Weight Loss
Juice fasting can be a great way to lose weight as it puts you in a calorie deficit. However, bear in mind that the method is usually a short-term weight loss, which can be unhealthy and shouldn’t be used solely to lose weight.
How to Do a Juice Fast Safely
Bear in mind that if you’re suffering from kidney conditions, you should abstain from juice fasts. That’s because certain fruits and vegetables are rich in oxalate, which is an acid that can lead to the formation of kidney stones. Children, pregnant women, older adults, and people with lower blood sugar should also avoid juice cleanses.
Additionally, since you will be getting fewer calories than usual and lower blood sugar, you might experience tiredness, fatigue, headaches, and dehydration. What’s more, juice fasts shouldn’t be used as a replacement for actual food as this can lead to a multitude of problems.
Make sure you don’t fall into any of the categories above and read on to find out how to prepare for a juice fast efficiently.
How to Prepare for Your Juice Fast
Before you opt for a juice cleanse, you’d have to prepare your body. You shouldn’t start with a juice fast right away as this might cause extreme stress and pose some side effects.
Instead, gradually start eliminating foods with added sugar, alcohol, and coffee for 5-7 days. Additionally, you might want to try to cut on smoking for a week and try not to smoke during the fast.
During the fast itself, opt for raw, organic juices and abstain from packaged juices from the supermarket. Your best bet would be to buy a juice blender and make smoothies based on your taste and preference.
If hunger gets too much and you start feeling uncomfortable, it is okay to have a salad or some fruit. During the fast, you’re also allowed to drink water.
After the juice cleanses, you can start eating light foods like eggs, potatoes, and fish and gradually start introducing products to your diet for the following week.
A Sample 1-day Juice Fast Plan
Here is a simple daily plan for a brilliant juice fast.
- Look to get up around 8 or 9 a.m. and have 1-2 glasses of water with a slice of lemon. By the way, this is a great way to start all of your days regardless if you’re doing a juice fast.
- For breakfast, you can start with some citruses like oranges, lemons, and grapefruits, which will give you a quick boost of vitamins.
- Around 11 AM, you can have a green vegetable juice that’s full of antioxidants, made from spinach, cucumber, and celery.
- For lunch, opt for beetroot, apple, and carrot juice. These three make for a tasty blend that’s full of nutrients.
- Around 3-4 PM., you can get a more sugary fruit juice like watermelon or pineapple.
- For dinner, you can have another mean green juice or have some almond or cashew nut milk.
During the fast, make sure you limit physical activity to an extent so you don’t burn too many calories and feel fatigued.
A Quick and Easy Juice Recipe for a Great Fast
We will give you two quick recipes for a mean green juice and an ultimate detox smoothie that you can drink at any time during the day, regardless if you’re fasting or not.
- For a mean green juice, go for 2-3 celery sticks, half a cucumber, half a lemon, a handful of parsley, half a cup of spinach, and a handful of kale. Wash all your products thoroughly, cut them into smaller pieces, and juice everything together in a blender.
- For the detox smoothie, you’ll need coconut water, beetroots, apples, strawberries, lemon, cayenne pepper, and broccoli. Slice them up and juice all of the ingredients in a blender at high speed for 30 seconds.
Final Words
Juice cleansing has become a massive trend nowadays because it can be a fun, tasty, and easy way to boost your health. Overall, a juice fast is an amazing way to detox your body and provide it with invaluable vitamins and nutrients.
However, make sure you don’t have any contraindications and consult with a doctor or a nutritionist to get some professional evaluation and tips. A juice fast can be extremely beneficial, but if you’re overdoing it or using it as a substitute for solid food, it can pose some risks.
There are numerous ingredients that you can experiment with and use to prepare wonderful smoothies. Try it out yourself!
