Juice cleansing is a kind of detox diet where you drink fruit and vegetable juice for a short time period, say one to three days or 3 day juice cleanse recipes. At times, it is termed as juice fast also.
Such juice cleanses or detox cleanses are many. You may depend on homemade juices prepared from fresh vegetables or fruits with the aid of a juicer or blender. Again you may rely on juices bought from stores for this diet, but homemade juices are always better.
Juices of herbs and fruits have always been an integral part of our health care routine for ages. Health practitioners have often recommended fresh juice for treating many ailments.
This is because juices are loaded with lots of minerals and vitamins. Also with extracts removed, juices are easy to digest. The body gets the much-needed nourishment and is able to flush out the wastes and toxins. Your body is cleansed from caffeine, sugars, refined foods and all such foods that reduce energy levels. Why not find some more about 3-day juice cleanse recipes at home?
How does a juice fast work?
During a juice cleanse, you are required to drink only juice or smoothies for the entire duration.
The three stages of a cleanse :
Before the fast – At least three to five days before the start, eliminate foods like refined sugar, dairy products, alcohol, coffee, meat, and nicotine gradually. This will decrease withdrawal symptoms like headaches, cravings and many more. Also, try to increase the consumption of fresh fruits, veggies, and fluids.
During the Cleanse – During these three days, you are to drink 32 ounces of juice or smoothie at the minimal and half of this amount has to be green juice, i.e. prepared from green vegetables.
After the fast – After the three days, keep your diet light for the first few days and add foods gradually over the next few days.
What kind of a lifestyle is advised during a juice to cleanse?
During the juice fast, the following tips would be helpful –
Massage therapy of any kind, skin brushing or contrast showers can be tried out as part of a regular shower.
You may do away with strenuous physical activities, but normal activities like walking may be helpful for lymph and blood circulation.
Juice cleanse may result in surfacing of old emotions like anger, fear or frustration as these emotions are believed to be linked with liver, kidneys and gall bladder respectively. These emotions will be done away with along with the cleansing of these organs. Thus juice cleanse promotes liver cleansing as well as the removal of toxins from your kidneys.
Keep your mind stress-free by practicing progressive muscle relaxation, diaphragmatic breathing or mindful meditation. Adequate rest is equally important. This will minimize the negative effects stress has on health.
What are the foods that you should include in your juice cleanse?
Organic, raw juice is the main ingredient of this detox cleanse. The phytonutrients, antioxidants and other nutrients are available in the liquid form which can be digested easily. For those who need more energy or are new to juice cleansing, you may include gluten-free vegan meals and snacks.
For less intense juice cleanse, vegan food and smoothies can be incorporated or substituted. Lukewarm or room temperature water is to be had in between juice or meals.
Foods to be incorporated – Raw, fresh juice made from vegetables and fruits, gluten-free vegan meals, raw veggies like peppers or carrots, almond milk and vegetable broth.
Foods to exclude – Meat, poultry or dairy, caffeine, processed foods, sugar and sweets and alcohol
For the preparation of juices, you may use celery, carrot, apple, beets, kale, cabbage, spinach, and leafy greens. Juicing bananas and avocados is tough, but these can be made part of smoothies. The pits, seeds or tough skins of various vegetables and fruits are to be removed before preparing the juice. Also, remember to remove pesticide residues with a fruit and vegetable wash.
Drink your juices slowly and do not gulp them down. The juice is to be had a couple of hours apart and the last drink must be at least three hours before you hit the bed.
What are the benefits of a juice cleanse?
The benefits of a juice cleanse are :
- Juice fasts flush out toxins from the body.
- Nutrient-rich vegetables and fruits provide you with minerals, vitamins and other anti-inflammatory substances which provide immunity, increase energy levels and improve the overall health.
- Is effective for weight loss quickly because you consume fewer calories the excess fat in your body is burnt resulting in overall slimming.
- The enzymes in the raw juice promote digestion. The intestinal microbiota helps in facilitating weight loss in a short period of time.
- Realigns your mind and body.
- The digestive system gets a break.
- Feel lighter and with more energy.
- Achieve focus, mental clarity, and sharper mind.
What are the shortfalls of a juice cleanse?
The shortfalls of a juice cleanse are:
- It may lead to a fall in blood sugar level which may be fatal for people suffering from hypoglycemia or diabetes. Detox symptoms include fainting, shakiness, hunger, dizziness, weakness, and headaches.
- Juices made from beets and dark leafy greens which are both high on oxalate may cause kidney stones
- Untreated and unpasteurized juice contains bacteria that can cause illness and can be a big problem for aged, children and people already suffering from chronic illnesses.
- Once off the diet, the sugar will rush in making you feel sluggish
3 day juice cleanse recipes Schedules
During a juice cleanse, you should drink smoothies or juice every few hours during the entire day.
- Wake up: Splash of lemon juice with lukewarm water
- 8-9 am: Juice (Green vegetable juice)
- 10.30 – 11.30 am – Juice (or cleanse food/smoothie)
- 1 – 2 pm: Juice (or cleanse food/smoothie)
- 3 – 4 pm: Juice of beet, apple, carrot
- 5 – 6 pm: Juice (or cleanse food/smoothie)
- 6 – 8 pm: Almond or cashew milk or smoothie
This daily schedule is to be followed for three days continuously.
- 10:00 – Almond and Date milk
- 13:00 – Green Juice
- 16:00 – Roots Juice
- 19:00 – Pineapple Juice
- 20:30 – Almond and Date milk
- 08:45 – Almond and Date milk
- 13:00 – Green Drink
- 15:30 – Pineapple Juice
- 19:00 – Roots Juice
- 20:45 – Almond and Date milk (include ½ cacao powder)
- 10:30 – Almond and Date milk
- 13:30 – Green Juice
- 17:15 – Pineapple Juice
- 19:45 – Roots Juice
- 21:00 – Almond and Date milk (include ½ cacao powder)
Along with this, on each day, you should consume 2.5 liters of water throughout the day. You may also include one herbal tea on the last day.
Morning – One quart of warm water with 2 tsp of sea salt
Throughout the day – Minimum 6 servings of homemade lemonade recipe
Night – Before going to bed, one cup of herbal laxative tea
Check here 3 day juice cleanse recipes
Here are some tried and tested homemade juice recipes that have worked wonders in a juice cleanse
You would need 2” ginger piece, 3 big pears, juice of a single lemon, fresh spinach (3 handfuls) and 100 ml cold water to prepare this juice that will measure up to 500 ml. To prepare it, you will have to add the lemon juice and water to the jug before you send the remaining ingredients through the juicer. Pass the prepared juice through a sieve and stir well before you have it.
Wheatgrass Juice Recipe :
For preparing this recipe, you would require 1 to 1 ½ cup pineapple chunks, 30 gm wheatgrass and a small piece of ginger. The process requires you to clean the fruits, peel them if not produced organically and then cut them into desired pieces. The wheatgrass is to be washed thoroughly quite a few times. The ingredients are to be put inside a blender and blended well, adding water if needed. Pass the juice through a strainer and have it immediately.
Mater Cleanse Beverage Recipe:
Also known as the lemonade diet, you will be getting all your calories from lemon-maple-cayenne beverages prepared at home. You will have to take 2 tablespoons (40 gm) pure maple syrup, 2 tablespoons (30 gm) fresh lemon juice (almost ½ a lemon), 8 – 12 ounces of spring or purified water and 1/10 tsp (0.2 gm) of cayenne pepper. You will just need to mix these and have them whenever you feel hungry. A minimum of six servings is advised for one day.
Along with this, you may have herbal laxative tea in the evenings and one quart of warm saltwater in the mornings to regulate proper bowel movements.
Alkalizing Juice Recipe:
For making this recipe you will need 1 cucumber, 1 bunch celery, and 1 apple, preferably green. After the apple is cored, all the ingredients are to be transferred to the juicer. Once the juice is prepared, stir it and its ready!
Cucumbers contain caffeic acid which gets rid of water retention in your body. This diuretic property of the juice flushes out toxins from the kidney and helps in weight loss! The detoxifying effects of this recipe are to be felt to be believed!
Juice cleanse recipes are to be prepared at home preferably with the help of hydraulic press than an ordinary juicing machine. This is because cold-pressed juice prepared with the hydraulic press has a higher nutrient and vitamin concentration than juice prepared with normal juicers.