Do Juice Cleanses Work? Truths About The Fad. The juice cleanse business is drawing in customers like fruit flies, promising weight loss, body detoxification and the treatment and prevention of everything from the common cold to cancer. A nutritious juice here and there can be beneficial for your health, but when it’s taken to the extreme - - limiting your diet to strictly juices for weeks - - it not only fails to be the magic solution the fanatics are claiming it to be; it can also do more harm than good. WHAT IS A JUICE CLEANSE/FAST? During a juice fast or cleanse, a person limits their diet to only fresh vegetable and fruit juices and water for anywhere from a few days to several weeks. The fast focuses on freshly made, unpasteurized juice, so the usual bottles of OJ that you would pick up at the corner store wouldn’t be allowed. People generally either buy the juices from a manufacturer of juice cleanse products or purchase a juicer and make their own concoctions at home. According to the New York Times, the new cleanses contain about 1,0.
Pathogens can live on all raw food, but packaged juices go through a pasteurization process that kills them. If you do make your own juices at home, make sure to only make enough for one serving so you don’t give dangerous organisms a chance to develop. And, as always, scrub that produce clean! THE CLAIMS1. It’s an easy way to add servings of vegetables and fruits to your diet. The latest dietary guidelines recommend five to 1. The average American requires 2,0. Neither does anyone else. A liver and gall bladder cleanse (or flush) can be helpful to help remove toxins from the body and increase energy. The juice cleanse business is drawing in customers like fruit flies, promising weight loss, body detoxification and the treatment and prevention of everything from. That’s one reason fans of the juice cleanse say the diet is so healthy: You can fit a lot of fruit and veggie servings into one big glass of juice. We get more health benefits from fruits and veggies in juice form. You’ll find the following sentence, or something very similar, on almost every juice cleanse website: “Although eating fruits and vegetables in their natural state does provide us with a substantial amount of vitamins and minerals, we only obtain the maximum benefits from them when they are juiced.” Proponents of the cleanses will even tell you that drinking juice “gives the digestive system a break” from breaking down fiber. In reality, fiber helps with digestion. We guarantee you’ll lose weight! Cleanse fanatics claim the diet is great for weight loss. Everything else you want a magic pill for. Juice cleanse websites tout the diet’s ability to make you feel more energized, boost your immune system, strengthen your bones, make your skin glow and reduce your risk of illness and disease. Truths About Juice Cleanses (story continues below)1. Truths About Juice Cleanses. It’s dangerous for some people. People undergoing chemotherapy, diabetics, people with nutritional deficiencies and people with kidney disease should not try a juice fast. The high sugar consumption involved in juice fasts can skyrocket blood- sugar levels in diabetics, which can result in fatigue, unexplained weight loss, blurry vision, excessive hunger and thirst, and wounds or infections that heal more slowly than usual. According to Live. Strong, the high levels of potassium and minerals from excessive juice consumption can build up in the blood to hazardous levels in those with kidney disease. And the high levels of antioxidants and low levels of protein can be dangerous for those undergoing chemo. Juicing is not better than whole fruits and vegetables. In fact, it removes some nutrients. While the juice form does hydrate and supply nutrients, registered dietitian Jennifer Nelson says there’s no reliable scientific research to support claims that juicing your produce is healthier than eating it whole. Actually, the fiber and some of the antioxidants found in the skins and seeds of fruits and vegetables are often eliminated in the juicing process. For example, the white pulp in an orange provides flavonoids, but that’s usually left behind. Because juice doesn’t offer the fiber contained in fruits and veggies, the body absorbs fructose sugar more easily, which can affect blood- sugar levels, according to Food Republic. If you do decide to try a juice cleanse, drink more veggie juices (carrots and beets not included) and limit fruit juice to one glass a day in order to avoid this potential side effect. None of this means you shouldn’t drink juice. It simply means, instead of drinking only juice for weeks, a healthier route might just be including juices in a balanced diet of fruits, vegetables, lean protein and whole grains. Juices are less filling than whole fruits and vegetables. You’re not going to feel as satisfied and full if you drink your meals instead of chewing them, Livestrong. Additionally, the fiber that’s been left out of the juice would have helped slow consumption and make you feel more sated. Juice fasts can leave out critical nutrients your body needs to function properly. You should always be skeptical when a diet requires extreme restrictions and cuts out entire food groups. There’s a reason dietary guidelines include various categories of food: You can’t get all of your essential vitamins and minerals out of just one. Livestrong. com explains that juice fasts frequently lack substantial amounts of protein and fat. A lack of fat leaves your skin and hair in poor shape and contributes to malabsorption of fat- soluble vitamins.”Extend your juice fast, and you might just cause serious damage. Braunstein, chairman of the Department of Medicine at Cedars- Sinai, says that longer fasts could result in electrolyte imbalances. Additionally, if you’re not getting enough calories, your body could start using muscle tissue instead of fat for energy. Like most fad diets, a juice fast is not an effective way to lose weight and keep it off. Will you lose weight? Probably — you’re cutting out all of the fat from your diet and drastically lowering your caloric intake. But you’ll most likely put it right back on after the fast.“There’s nothing wrong with going on a juice fast for a few days,” said Dr. James Dillard, assistant clinical professor at Columbia University College of Physicians and Surgeons in New York City, on Web. MD. It’s just like the Atkins diet. The weight you lose is water weight.” And Dr. Braunstein (of Cedars- Sinai) says this type of deprivation can also result in dizziness, nausea, constipation, fatigue and irritability. Additionally, if you do this to your body enough, you could permanently lower your metabolism — as if it’s not tough enough to lose weight as it is. New York Times writer Judith Newman tried a juice cleanse and wrote about her experience: “This kind of cleansing puts a lot of stress on your body,” she wrote. And as with most crash diets, which is really what this is, your body thinks it’s starving. It doesn’t know it’s going to get more food. So it lowers your metabolism, and if you do this enough, it can lower your metabolism permanently.”6. There isn’t really anything to detox. Don’t get me wrong: A “detox diet” to rid my body of all the crap I’ve recently put in it sounds convincing, even to me. Who wouldn’t want to “cleanse” their body of all the chemicals, fat and alcohol they’ve consumed? The fact is, though, our body does an excellent job of this already; our liver, kidneys and intestines filter the unwanted things we ingest and expel them through urine, bowel movements, breath and sweat. We don’t need to punish ourselves with strict juice- only diets to eliminate the bad stuff. People were talking about detoxification back in the early 1. Quack. Watch. Supporters of the process claimed that “intestinal sluggishness causes intestinal contents to putrefy, toxins are absorbed and chronic poisoning of the body results.” Scientists abandoned this theory, though, in the 1. Our bodies are very good at eliminating all the nasties that we might ingest over the festive season,” said Dr. John Emsley, a chemical scientist quoted in the Washington Times in a story about the potential of detox diets to get rid of all the junk we put in our bodies over the holidays. The idea of detoxing our bodies by “drinking fancy bottled water or sipping herbal teas is just nonsense.”7. It’s not cheap. The weight loss industry is a business - - a booming one at that. As of February 2. Marketdata Enterprises. Blue. Print. Cleanse, a popular New York- based manufacturer, will charge you $6. Los Angeles- based Pressed Juicery offers three different cleanse packages, each providing five juices and one almond milk for a total cost of $7. Want to juice at home? Get ready to put down some money. Juicers range from $3. And since you shouldn’t be saving unpasteurized juice for later, you might want to buy one for the office while you’re at it. Many people who try these detox diets report having more energy and feeling more focused. However, as Mayo Clinic explains, this could be due to the belief that they’re doing something good for their bodies. That said, you could also argue that there’s nothing wrong with a placebo effect if it does the job. As the NYT writer who tried one of these cleanses wrote, “What’s so bad about feeling a little better, even if there’s no demonstrable proof that you actually are better?”9. It’s not going to cure cancer. Proponents of the juice fast claim it will cure your case of the sniffles and even treat cancer. There has been no scientific evidence suggesting it will do anything but help increase your vitamin intake - - which, yes, could benefit your health, but the calorie restriction and lack of protein might actually slow healing. Your body needs all the vitamins, minerals and nutrients it can get to heal. The best thing you can do with your diet is to make sure you’re not depriving it of an essential nutrient and eat balanced, well- portioned meals. As for cancer, the American Cancer Society states that current scientific research does not support fasting (including juice fasting) to treat it. How to Cleanse Your Body & Lose Weight. Detox or cleanse diets are often synonymous with weight loss. These plans promise to remove toxins and impurities from your body by including certain supplements and foods while discouraging others. Often, cleanse programs aren't based on nutrition or science, and only drastically reduce calories that make weight loss inevitable. The idea of a cleanse isn't inherently bad, however. Cleaning up your diet routine to include more whole, unprocessed foods and less alcohol and sugar, and fewer refined grains can help boost weight loss. You'll also need to watch your calorie intake, and move more to change your physique, though. The recommendations, results and safety of cleanses vary. Extreme cleanses, such as the Master Cleanse, which has you subsist on lemon juice, maple syrup and cayenne pepper for 1. You may lose weight in the short term, but are likely to gain back all the weight you lost shortly after returning to your old habits. Other cleanses claim that their marketed blend of supplements and dietary protocols will leave you feeling lighter and refreshed. But supplements aren't regulated by the Food and Drug Administration, and the menus in these cleanses are usually simply extremely low- calorie diets that are not sustainable in the long run. Some cleanses that are based on whole foods, though, can help you jump start a long- term, weight loss program. They teach you how to steer clear of processed foods, added sugar, refined grains and saturated fats to help you focus on nutrient- dense foods such as vegetables, fresh fruit, whole grains and lean protein. These diets support the cleansing organs already present within your body, including the liver, kidneys and lymphatic system. A whole- food cleanse helps your energy, and helps provide clearer skin and less bloating, because you've eliminated excess calories and sodium and enhanced your nutrient intake. Shop the perimeter of the grocery store to buy foods you can eat on a healthy cleanse for weight loss. Choose plain fresh and frozen vegetables; focus on green, watery vegetables such as kale, spinach, broccoli, fennel, asparagus, green beans and bell peppers. Pick up colorful fruits such as citrus, berries and melons. Raw nuts and seeds provide healthy fats and protein. Dried beans and legumes, such as lentils and chickpeas, provide protein and phytonutrients. Brown rice, quinoa, teff and millet are whole grains that you can find in the bulk bins at health- food stores and in some grocery chains. The fiber in the whole grains and produce will help keep you full and helps regulate your digestive tract. Whether you choose to include dairy, eggs and animal protein, is up to you, but if you do, look for pasture- raised products. If you do decide to abstain from animal- derived foods, seek calcium from fortified milk alternatives and speak with a dietitian about the possible need for a vitamin B- 1. Eating these whole foods and not eating sugary treats, fried foods and processed snacks may be enough to reduce your caloric intake to prompt weight loss. In some cases, you may need to monitor portion sizes so that you are able to maintain a low- calorie regimen that helps you create a calorie deficit and lose weight. A cleanse to lose weight should include exercise - - especially if you don't already have an exercise routine. Aim to get at least the 1. American College of Sports Medicine. If you train far more than this on a regular basis and you feel that it's leading to fatigue and staleness, consider moderating your effort to give your body a break. Exercise helps relieve stress, but chronic over training can contribute to stress. A review published in the Journal of Novel Physiotherapies explained that too much exercise and the pressure to perform can lead to chronic fatigue and burnout. Over training syndrome may affect elite athletes, but it can be an issue for anyone who feels compelled to work out - - regardless of how they're feeling that day. If you fail to recover between sessions or if you don't give yourself days off and you notice excessive fatigue, diminished performance and sleep disturbances, you may be over training. Good forms of exercise during a cleanse for weight loss include walking in nature, rebounding on a mini trampoline, yoga and light weight training to maintain lean muscle mass. Stay away from any cleanse regimen that discourages all exercise; it's advocating unhealthy behaviors and severe calorie restriction that doesn't serve you in the long run. Movement actually works your natural cleansing systems. You stimulate the colon, you purge the pores with sweat, you breathe deeply through the lungs and you assist the lymphatic system in processing waste. Abstaining from sugar, refined grains and preservative- and chemical- laden foods can help you feel better, according to alternative- medicine practitioner, Dr. Mark Hyman, on his website. He recommends that along with eating whole, unprocessed foods to cleanse that you also engage in practices that nurture you. Sleep 7 to 8 hours every night and indulge in a little pampering and self love. Avoiding tobacco, alcohol and caffeine helps reset your system. Drink adequate amounts of water. Registered dietitian Joy Bauer suggests that you have at least two 8- ounce glasses within 3. Herbal or green tea also fits in with a weight- loss cleanse.
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