Are Juice Cleanses Healthy Or Just Another Fad Diet?

Juice cleanses are one of the biggest health trends, and the idea of detoxifying your system can sound alluring, but are these diets safe? While juice cleansing promises incredible advantages, like glowing skin, the benefits of this diet are just one side of the story. Here’s the truth about juice cleanses:

What Is a Juice Cleanse?

Also known as a “juice fast,” a juice cleanse is a detox diet in which you consume only vegetable and fruit juice for a few days. 

Some claim that this diet helps support the body’s natural detoxification process and can stimulate weight loss. But even though this diet could help you lose weight, it’s also incredibly dangerous.

What Are the Benefits?

Since juice cleanses involve fruits and vegetables they can provide your body with vitamins, minerals, and antioxidants. These juices are rich in essential nutrients that help prevent chronic diseases like heart issues and cancer. 

Drinking juice can also keep you feeling hydrated, especially if you do a cleanse where juice is your primary source of nutrition. Of course, though, it’s important to drink water as well, especially when you feel thirsty.

Additionally, juicing can trigger a calorie deficit, which can help you burn extra fat and lose weight quickly. However, while you may temporarily lose weight, once you shift back to your typical diet, you may easily regain what you lost

Potential Risks

The truth is that juice cleansing comes with significant pitfalls. It’s a low-calorie diet, which can leave you feeling weaker than usual and might lead to the following problems:

• Nutrient deficiencies: Fruits and vegetables may contain fiber and vitamins, but they lack other macronutrients. For instance, a cup of kale can offer 684% of your required daily intake of vitamin K, but it doesn’t contain the protein or healthy fat that sustains energy. Additionally, juicing strips away 90% of fruits’ and veggies’ fiber, so you lose those health benefits.
• Fatigue: When you don’t consume enough calories, you’ll likely feel extremely tired. You may also experience headaches, weakness, irritability, and even fainting because you’re not eating enough.
• Muscle loss: Since juice cleanses contain only small amounts of protein, you may lose muscle, especially if you keep cleansing for a long time.

To prevent these side effects, stop juice cleansing immediately after you finish your set of juices.

Healthy Alternatives to Juice Cleanses

Around 32% of Americans find healthy foods “very expensive.” However, these food sources are essential for optimal health. Skip the juice cleanse and try these small but impactful strategies for better health.

Make small changes.

If you’re a picky eater, try gradually changing your diet. For example, take a one-day break from drinking wine or eating dessert after dinner. When you stop rushing your diet, you’ll avoid feeling guilty and may even experience more success.

Eat “non-juiced” vegetables.

Instead of juicing fruits and vegetables, eat them in their natural form. If you don’t care for raw veggies, steam, saute, roast, or bake them to give them a crispy texture that you’ll love. 

Eat a balanced diet.

Fill your plate with a variety of food types to stay healthy. According to the CDC, you should opt for fiber-rich sources, fat-free or low-fat milk products, and lean meats, seafood, and poultry. Limit your sugar, sodium, and saturated fat intake — but remember that all foods are fine in moderation!

Juice cleansing is an excellent way to consume fruits and vegetables. However, this method isn’t sustainable and won’t keep you healthy in the long run. Remember that eating a balanced diet and exercising regularly is your best bet to stay in tip-top shape.

Featured Photo by Zlatko Duric on Unsplash.