The idea of a juice cleanse is enticing: drink fruit-and-veggie loaded juices for seven days, feel amazing, get glowing skin, and drop some pounds along the way. Unfortunately, juice cleanses and other extreme diets tend to fail quickly. Here, we'll take a look at why so many people are curious about juice cleanses, the pros and cons of a juice cleanse diet, and healthier options that can help you move toward sustainable goals.
What is a juice cleanse?
A juice cleanse is a type of detox diet that claims to give the digestive system a break while flushing out toxins and boosting overall health. Many juice cleanses state that they leave the body more able to process nutrients, overcome fatigue, and heal immune system issues.
The problem? "They're just not likely to do what they say," says registered dietitian Kate Patton.
Why are juice cleanses so popular?
To Patton's point, many juice cleanses make claims that simply are not true. Many cleanse companies use marketing tactics that promise a quick fix to a wide variety of health problems by detoxing your system.
According to registered dietitian Kimberly Sasso, "There's a perception that juicing can 'cleanse' your intestines and 'reboot' your system." Despite these promises, Sasso says, "There is no current, clear evidence that shows any health benefits to juice cleanses."
Pros of juice cleanse diets
While dietitians generally caution people against trying juice cleanse diets, it's possible that you may experience some benefits if you decide to go this route. It's important to remember that these benefits are temporary, and positive effects associated with the juice cleanse will go away when you return to your normal daily lifestyle.
Possible benefits of juice cleanses include:
- Increased energy: Some people who go through juice cleanses report that they feel more energetic afterward. This is likely due to cutting out caffeine while taking in a higher level of vitamins and minerals than they would in their typical diet.
- Reduced dehydration: It can be tough to get all the water that you need to feel your best. A juice cleanse seriously amps up the water in your diet, making it easier for you to stay hydrated throughout the day.
- Improved gut microbiome: A 2017 study of the benefits of juice cleanses showed that people who completed a 3-day cleanse reported an increased well-being score. Researchers said this change could be attributed to the diet's positive effect on the gut microbiome.
Cons of juice cleanse diets
While there are some benefits that come with a juice cleanse, it's not a sustainable, long-term plan. In some cases, going through a juice cleanse can do more harm than good.
Some of the cons of trying a juice cleanse diet include:
- Developing unhealthy eating habits: Research shows that juice cleanses do result in fast weight loss, but most people gain the weight back shortly after they return to their normal eating habits. This restrictive plan can also lead to the development of disordered eating habits, which can lead to a binge-and-restrict cycle.
- May cause blood sugar issues: Many people who try juice cleanses report feeling dizzy, shaky, and weak. The extremely low number of calories consumed during a juice cleanse can cause low blood sugar, which can be especially harmful for people who have diabetes.
- May cause kidney stones: While many juice cleanse diets claim to cleanse the kidneys, they can actually cause harm to the urinary system. Juice cleanses are typically heavy on juices from beets and leafy greens, both of which contain oxalate. When consumed in high quantities, oxalate can cause kidney stones.
Healthier ways to reach your goals
While juice cleanses can be effective in the short-term, they don't do much to help you stick to a healthy nutrition plan over time.
Try implementing these healthy habits to improve your overall wellness:
Get moving. Exercise isn't just great for maintaining or losing weight—it's also great for your digestive, mental, and cardiovascular health. Wearing a step tracker can be a smart way to start getting more movement into your day. While it's great to aim for the recommended 10,000 steps per day, it can be easier to start small. If you typically walk 2,000 steps per day, make it your goal to hit 2,500 for the next week, increasing a bit more every week. Small, gradual changes can make a big difference.
Think about what you can add to your diet. Restrictive diets (like juice cleanses) often backfire, as they leave your body depleted of nutrients and energy. Instead of thinking about what you need to cut out of your diet in order to improve your health, think about what you can add. For example, rather than overhauling each meal, try adding a piece of fruit to breakfast and a serving of veggies to lunch and dinner. As you begin to add nutrient-dense foods to your diet, you'll likely find that your cravings for processed foods decrease.
Track your nutrition. It can be tough to figure out where your calories go each day, and using a nutrition tracker can help. Whether you're interested in gaining weight, maintaining weight, losing weight, or have a nutrition goal that's not related to weight change at all, you'll be able to input your goals and get information on steps you can take to move forward. We're big fans of MyFitnessPal!
At Evidation, we're here to help you reach your goals with healthy, sustainable methods
At Evidation, it's our job to support your long-term wellness. We want to help you create healthy habits that will stand the test of time, and we're excited to help you become your happiest, healthiest self. We use the health tracking data that you choose to share with us to offer personalized, content-based insights that give you the information you need to take your health to the next level. Whether you want to lose weight, stop eating processed sugar, or simply improve your overall health, we're here to help. Click here to learn more about how our free app works and get started today.
