Whether it’s a short 3 day cleanse, a meal supplement or a longer juice diet, there are endless juice diets/cleanses on the market. Promoted to be the ultimate way to detoxify the body, lose weight, boost health, purify your soul and all that ‘good stuff’
But are they really all they’re cracked up to be?
Surely if they were that great, we wouldn’t need any other therapeutic diets that included anything more than fruit and greens powder…. Right??
Before jumping on the juice cleanse bandwagon, you might want to have a little read…
Here are five reasons to reconsider:
Lack of essential nutrients:Juice cleanses often focus on fruits and vegetables, and I am definitely not slating plant food, absolutely get those phytonutrients in! But they aren’t going to cover all the essential nutrients we absolutely have to get from food. You’ll be missing key fats, proteins and certain vitamins and minerals (like B12 and iron). It goes without saying these nutrients are also missing on any form of ‘fruitarian diet’, you’d have to spend your money on some serious supplements to maintain any form of healthy functioning on that one!
Blood sugar spikes: As well as devoid of fat and protein, these juices are often high in natural sugars which isn’t going to end well for your blood sugar, particularly if you are already prone to reactive hypos (blood sugar tanking after a high sugar meal) or have insulin resistance/diabetes. Juices can contribute to the blood sugar roller coaster and result in energy crashes, increased hunger and further insulin resistance (that’s bad news if you struggle with weight fluctuations and sugar cravings).
Build up of toxins: If you are planning to do any form of juice detox, please please make sure your ‘pathways of elimination’ are ready for it (aka you can take a shit without needing a 3 day build up). If you’re glugging down charcoal shakes which are binding onto toxins which aren't actually being excreted efficiently then they’re simply going to be reabsorbed. Equally if you have a congested gallbladder or liver, aren’t doing anything to encourage sweating or are dehydrated, you’re going to have a hard time saying goodbye to those toxins. You’ve got to address the foundations of elimination first.
Metabolism in your boots: Let’s face it the appeal and the goal for many people embarking on a juice diet is quick fix weight loss, but drastically cutting calories especially if you’re trying to sustain that for a substantial period of time will result in a reduced metabolism. This will just result in rebound weight gain and a cycle of unhealthy weight fluctuations, which brings me to my next point…
Impact on mental health These restrictive diets can have a detrimental impact on your relationship with food. You might initially feel a sense of ‘control’ (this in itself is not necessarily a good thing) but then as you shift towards not being able to sustain a liquid diet, where does that leave you mentally? In a state of frustration and ‘failure’? This can also create a sense of deprivation and increased cravings, leading to a cycle of binge eating once the cleanse is over. We should be able to enjoy the smell, taste, texture of food, not to mention the experience of sharing with others. All of this falls by the wayside when you’re sipping juices at home alone.
So, while juice cleanses may seem like a quick fix for detoxifying the body or losing weight, they come with several drawbacks. A balanced, nutrient-rich diet is a more effective and sustainable approach to achieving and maintaining good health. Instead of looking for a quick cleanse, focus on long-term, healthy habits that support your body and mind.
And if you’re still set on a juice diet or simply want to include some shakes for easy meals, then make sure you pack in all the good stuff your body needs: fats (eg avocado, chia/flax/hemp seeds, nut butter) and protein (collagen/whey/plant based).
Finally if the thought of adding those extra calories fills you with dread, reach out, I’m here to help.
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The content in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding your health.