Detox Do's and Dont's
Juice cleanses have become wildly popular recently, and some people swear by them, but are these “quick fixes” worth sacrificing days of calories? In short, it depends on why you’re doing it. In this blog I’m going to outline benefits and downsides of cleanses and detoxes, so you can make an informed decision about what is right for you.
Disclaimer: if seeking to lose weight, juice cleanses are a very temporary fix. If you’ve overdone it big time and decide to juice for a couple days, there is a chance that you could lose weight and keep it off. Generally speaking, any weight lost from a cleanse is temporary, and will come back once proper nutrition is resumed. Weight lost during a juicing period can usually be chalked up to water weight, which doesn’t mean fat loss. Although juicing is not a great way to lose weight, studies have shown that individuals present with healthy gut bacteria consistent with weight loss following a juicing period. It isn’t substantiated, but there is a some evidence that a short juicing period could kick start weight loss.
Benefits of Juicing for a Short Period (1-3 days):
Juicing boosts levels of important vitamins and antioxidants, especially folate, vitamins C & E, and beta carotene. Fruits and veggies are rich in these nutrients.
There hasn’t been enough research done to prove this, but juicing may also be good for the kidneys. The increase in fluid and nutrients is beneficial, though an abundance of oxalate is detrimental. Oxalate can be found in large quantities of spinach and beets.
A juice diet is raw and unprocessed when done properly, which is great for the body and systems.
Juicing increases the presence of phenolic compounds, which are antioxidants. Phenolic compounds have immune supporting and antibacterial properties.
Juicing has been shown to lower blood pressure and cholesterol.
Including citrus in your juicing can promote skin health.
Downsides of Juicing:
Calories are low during a juice cleanse, which can also lead to low blood sugar and accompanying feelings, such as low energy and dizziness.
Proteins and fats are essential for brain health, and juicing usually eliminates or drastically minimizes them in the diet. Juicing for a short period shouldn’t cause many problems for the average person, but adding almonds and fattier fruits (avocado) can help with this problem if necessary.
There is significantly less fiber in a juiced diet. Depending on your needs, this may not be the best thing for you.
If you are a marathon runner, your energy needs will not be met when juicing. It is best to juice during light activity.
Juicing is less filling that eating meals, which can lead to dissatisfaction.
While juice cleanses do not necessarily cause eating disorders, doing one as a result of disordered eating is not recommended.
Taking part in a juice cleanse as a “detox” can be beneficial if you consider your diet to increase bloat and inflammation. Juicing can also be a great segue into an elimination diet if one is necessary. In terms of toxins in your body, your systems (liver, kidneys, etc.) are always on guard making sure that your homeostasis is not upset, and you stay alive.
Be sure to buy juices with no additives, or juice your own produce. Buying juices with extra junk during a “detox” is counterproductive and takes away from the health benefits a cleanse can provide. Especially be sure there are no added sugars in your juices.
Lastly, if you get hungry, eat. If you are really trying to stick to it, add in almonds, or another raw plant source. If necessary, eat a meal and juice the other two, or juice for one. You will have gut health benefits and an increase in vital nutrients by including juiced veggies and fruits at all.
Other ways to help detox naturally:
Limit sugar intake.
Eat a lot of vegetables.
Eat mindfully (refer to previous blog on mindful eating).
Limit processed foods (anything that has a lot of ingredients - usually more than 1 - or isn’t in its natural form).
Consider incorporating smoothies, which add fiber and can add protein to a juice diet.
If you need or want a recommendation on a juice cleanse that you can purchase, reach out and I will steer you in the direction I go when I’m looking for a couple days of reset.