Whether you're thinking about doing a juice cleanse to lose weight or to "detoxify," it's crucial to examine the benefits and drawbacks of this quick but restricted diet craze.
"A juice cleanse is a diet in which a person drinks nearly solely fruit and vegetable juices for a period of time ranging from 10 days to only a day or two," explains Amanda Beaver, a wellness nutritionist. "While juice cleanses may seem to be healthful, it's wise to check at the research behind them before succumbing to the hype."
Beaver delves into the pros and drawbacks of juice cleaning, as well as if it genuinely aids in weight reduction and detoxification, and what you should do instead.
Juice cleansing's advantages
The benefits of juice cleansing are fairly self-evident: you're eating a lot of fruits and vegetables, which we all know should account for half of our plate.
According to Beaver, "studies have shown that drinking fruit and vegetable juices may increase levels of key vitamins and antioxidants such folate, vitamin C, vitamin E, and beta carotene." In principle, a juice cleanse may benefit those who struggle to consume enough fruits and vegetables. However, as the old adage goes, too much of a good thing can be harmful.
There are health hazards associated with juice cleanses.
Juice cleansing isn't very healthy, and many juice cleansing firms minimize the hazards of a juice-only diet.
Juice cleansing, according to Beaver, has a number of drawbacks:
- Nutrient shortages as a result. Fruit and vegetable juices are almost devoid of protein, good fats, and some vitamins (such as B12), all of which are essential for good health.
- The fiber in fruits and vegetables is removed during the juicing process. Fiber helps us feel full, keeps blood sugar levels from rising too quickly, and prevents constipation by 'feeding' the good bacteria in our gut.
- It has unfavorable consequences. Because most juices are low in calories, they might cause weariness, headaches, cravings, and dizziness.
- It has the potential to cause muscle and bone loss. Because juice has a low protein content, it might harm your muscles and bones.
Some people, such as those with renal problems, face significantly greater health risks.
"Anyone who has renal illness should avoid doing a juice detox," Beaver says. "Oxalate, which may be present in high amounts in certain fluids, is removed by the kidneys."
Do juice cleanses help you lose weight?
Although juice cleanses may result in short-term weight reduction, this does not imply that they are a healthy approach to reduce weight.
"Rapid weight reduction is not only harmful, but it also doesn't stay," Beaver explains. "Just because the number on the scale is lower doesn't indicate any fat has been gone."
According to Beaver, the weight reduction you may see is mostly due to a lack of food in your GI system and muscle loss observed during a juice cleanse. Furthermore, muscle loss decreases metabolism, which may lead to weight gain if you resume normal eating habits.
"Any weight lost will most certainly be restored immediately when solid meals are resumed," Beaver writes, "with the additional drawbacks of a slowed metabolism and bone loss."
Do juice cleanses aid in detoxification?
Perhaps your eating habits have been less than ideal. Too much booze, too many greasy meals You just feel the need for a 'detox,' and a juice cleanse seems to be the ideal remedy. However, research teaches us that this is not the best course of action. Furthermore, our bodies are quite efficient in detoxifying on their own.
"The science of detoxification is still being investigated, so don't fall for the marketing ploys used by juice cleansing firms," Beaver advises. "Instead, consume entire foods including vegetables, fruits, legumes, nuts, and whole grains. These foods' fiber is considered to aid in the elimination of certain toxins, and their phytochemicals may aid in the detoxification of carcinogens."
Beaver argues that eating a well-balanced diet with proper levels of vitamins (particularly B vitamins) supports the body's natural detoxification processes as a take-home lesson.
Healthy alternatives to juice cleansing
Juice cleanses have a number of disadvantages. Rather of signing up for a week of juice or eating a juice instead of a meal, Beaver suggests blending (rather than juicing) your fruits and veggies and eating entire fruits and/or vegetables with a protein source.
"Enjoying fruits and vegetables in smoothie form is a great way to gain the potential advantages of juicing, as well as the natural fiber from these foods," Beaver notes. "This is a fantastic way to obtain your daily portions of fruits and vegetables."
For added protein, Beaver suggests blending your favorite fruits and vegetables with Greek yogurt or soy milk. Combine kale or spinach with a frozen banana to make a green smoothie. Combine berries with a little amount of frozen cauliflower for a lovely pink smoothie.
However, eating your fruits and vegetables whole is even healthier, since it helps you feel satiated for longer after a meal.
"Stir-frying your favorite vegetables with a protein source like chicken or edamame is a simple way to get your veggies in," Beaver recommends.
Finally, although juices are healthful in and of themselves, they are not nutritionally balanced and should not be used as a meal substitute. So forgo the juice cleanse this year and instead include full fruits and vegetables into your meals and snacks, or combine them into a wonderful smoothie.
