Does juice fasting live up to the detox promises?
Drink juices for a week and thereby cleanse and lose weight. After a cure you would have a radiant skin and a lot of positive energy. Do juice cures live up to these promises?
What does detoxification mean?
Detoxification basically means blood cleansing through eliminating impurities from the blood in the liver, through kidneys, lungs, intestines, lymph, and skin. Primarily referred to as a treatment for alcohol and drug dependence, body detox can also refer to the use of diets, herbs and other methods to remove toxins from the body for general health.
Fact or fable?
Suzan Tuinier, chairman of the Vitamin Information Office (Vitamine Informatie Bureau Nederland) and Marieke de Witt, dietitian at NutritionalAdviceGroup (VoedingsAdviesGroep Utrecht, Nederland) give their opinion on the following four statements.
During a juice treatment, you get enough nutrients.
Suzan Tuinier does not agree with this statement. During a diet of fruit and vegetable juices, you do not get all the nutrients you need. The juices and smoothies are not a full meal. You also need macronutrients (fats, carbohydrates, and proteins). These nutrients help you build up your body.
The effects of detox are only positive.
According to Marieke de Witt, this is not true. During a juice treatment, you get a lot of liquid food and little to no solid food. As soon as you switch back to solid food, your body can react strongly to this. After all, your stomach and intestines have to get used to this again.
You also do not eat enough carbohydrates and therefore you do not get enough energy. You are hungry, you get a headache and you feel lame. Your body needs to get energy in a different way and therefore goes into a reserve position. ”
With a detox, you reset your body.
Partly true says Marieke de Witt. A detox has an enlightening effect. It is good to be aware of your body and nutrition for a while. A lot of people don’t know what kind of mess they put in their bodies every day. By detoxing you break through a pattern of unhealthy eating. The purpose of a juice treatment is not always to lose weight. Think of it as a restart: back to zero again.
You will only see whether detoxing has had a positive effect in the long term. After your treatment, are you aware of what you put in your mouth? Do you live healthier? Have you left your bad eating habits behind? Then it was a useful period. It has no effect if you eat all bad sugars and wrong fats again the week after your detox.
With a detox, you reset your thinking about food by actually eating healthier. You adjust your lifestyle.
Juices or not?
Living on fruit and vegetable juices for a few days does not hurt in most cases. It is certainly not a healthy way to lose weight permanently. Do you want to try a detox to start “clean” with a new lifestyle? First, become aware of what you eat and drink every day and think carefully about what you want to change in your diet. Start with this immediately after your detox.
Juicing for a longer period of time is unhealthy: you get very few nutrients and can, therefore, cause physical complaints. For example, your muscle tissue can break down if you consume too little protein.
What are the benefits of a juice fast?
- When using a cold press juicer you get a lot of enzymes, vitamins, and minerals at once, as you consume more vegetables by drinking than by eating.
- You get improved vitality and more energy. Fasting gives your digestive system a rest. Since fresh fruit and vegetable juices require little digestion, your body has to spend less energy on your digestion, and it can focus on healing and cell regeneration.
- Juice fasting is a much gentler process of detoxification as compared to water fasting. For a juice fast, a broad variety of fruits and vegetables should be used in combination and that is necessary to enhance health during the fast.
- You will be able to tackle bad eating habits. You become a lot more aware of your diet. How often do you experience that you put something in your mouth before you even thought about whether you are really hungry?
- You can experience a clean and healthy feeling and mental clarity after a juice fast. Your skin, eyes, tongue and hair will also look fresher and more vibrant
Approach it sensibly
Depending on your lifestyle and ingrained habits, detoxing with water fast just may be too much to bear. You may wonder why some people are able to achieve it and why you keep giving in to temptation and bingeing in the middle of the night.
The answer is that we’re a slave to our habits and hormones. Will power is a myth. It’s very difficult to fight with your body when it comes to food choices. So, instead of going for a ‘hardcore’ detox, you can approach the whole issue more sensibly.
Slowly cut down your consumption of sugar. Introduce more vegetables and fruit into your meals. Start your first meal of the day at a later time and have your dinner at an earlier time. This is known as intermittent fasting where you have a short eating window.
You may start including more green smoothies in your diet. So, Instead of eating cereal and drinking processed orange juice for breakfast, replace it with a green smoothie. A smoothie is made with a blender where you mix fruit and vegetables with, for example, water. The big difference with a juice is that with a smoothie all fibers are preserved.
Do this for a few days and then try it for lunch too. Over time, your appetite will decrease and since your diet has healthier choices and less unhealthy ones, you’ll be detoxing. Don’t forget that your liver is more than capable of detoxing.
You just need to stop flooding the body with unhealthy processed foods.
Be aware of the symptoms
When you detox using water fasts and teas, it’s common to experience symptoms that will make you think you’re falling ill. You may experience headaches, lethargy, flu-like symptoms, nausea, dizziness, mood swings, irritability, weakness, brain fog and so on.
Do note it’s best to speak to your doctor before starting on any detox plan. You may be on medication or have health issues that prevent you from fasting. Your doctor will be the best person to advise you here.
If your doctor clears you and you follow a good detox carefully, you will be safe. In the event that you feel something is wrong, consult your doctor and get a checkup. Don’t force yourself to endure a detox if it’s torturous.
Slow and steady wins the race when it comes to cleansing your body. You’re in this for the long haul. So, take your time.
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