Juice cleanse is one of those never-ending topics where everyone is trying to push their opinion of how good or bad it is.
Many people are trying to up-sell their Juice Cleanse or Juice Detox plans. Some say it is a great way to lose weight. Others might tell you that is an incredible way to remove the toxins from your body (I mean, who wouldn’t want that).
But I have to disappoint you.
Not everything that glitters is gold. And juice cleanse is not an exception.
So, let’s look at the facts and myths, and once and for all come to a conclusion if juice cleanse is actually good or bad for us.
Juice Cleanse Myths
- Juice cleanse helps losing weight. Many juice cleanse advertisers say that juice cleanse is a fast and effective way to lose weight.
- Juice cleanse is a great way to get rid of the toxins in your body. Another marketing trick used by juice cleanse advertisers.
- Juice cleansing gives your digestive system a break from breaking down fiber.
- It is an easy way to add fruits and vegetables to your diet.
- Juicing is better way to absorbing all the nutrients than eating whole fruits.
Ok. All of that sounds great! But how much of it is true? Let’s find out!
Helps losing weight.
This myth is what probably attracts most attention to juice cleansing. In fact, juice cleanse does not help losing weight. Some people might experience some weight loss in the process of juice cleansing, but right after going back to a regular diet, the food is most likely to come back.
The reason behind it is that most juice cleanses are fairly low in calories and if a person consumes less calories than he or she burns throughout the day, then the weight-loss is automatic.
Let me give you an example.
One regular size snickers bar (44g) contains 215 calories. An average person burns around 1800 passive calories per day (from doing nothing). So, if one would be on a snickers diet and ate 2 snickers bars per day and nothing else (I am not saying that anyone should ever do that or that it is healthy in any way), I guarantee that person would lose a lot of weight very fast.
It is a small sample but a prime example of how this thing works.
The only thing that can help you lose weight naturally and keep it off in a long term is balanced diet and exercise.
Juice cleanse help getting rid of toxins.
Sorry to be the one who breaks the bubble, but there is no scientific evidence that juice cleanses detoxify your body (National Institute of Health). In fact, your body in perfectly capable of doing this itself. You have a built-in detoxifying organs such as liver and kidneys. These organs will clean up all the waste that needs to leave your body.
The only correlation juice cleanse has with detoxification is cutting back on junk food, high fructose corn syrup and other low nutritional value food while on the juice cleanse.
Gives your digestive system a break.
In fact, it does not. Juice cleanse promoters say, that juice cleanse helps your digestive system to recover when you give it a break from breaking down the fiber, but fiber actually helps with digestion.
Easy way to consume fruit and veg.
It is definitely easier to drink 500 ml or orange juice than eating 6 whole oranges (that’s how many you need for a large glass of juice). But the fact is, by juicing the oranges (and all other fruit), all the fibers and many nutrients with it are left behind. So, what you get is a huge amount of sugar with some vitamins and nutrients.
Juicing is better for nutrient absorption.
Many juice cleanse advertisers will say that juicing is the best way to absorb nutrients than eating whole fruits, but the facts tell a different story. By juicing fruit and vegetables, we remove the fiber. Fiber keeps us full for longer and slows down the digestion process, during which all the nutrients are absorbed slowly, and the sugars do not spike the blood sugar levels, whereas the huge amount of sugar with no fibers in juice does.
Juice Cleanse Facts
It can bring more discomfort than you would think.
Juice cleanse may not only provide no health-related benefits, the whole cleansing process might be quite uncomfortable too. Some people may experience bloat, nausea, gassiness and some other discomforts. Let me just show you what you get, when you time ‘juicing makes me’ into google search.
As you can see, not a single most popular search describes something good. Except from ‘feeling high’ maybe, which is often related to being light-headed, because of the lack of sodium, which is also not good.
And yes, the word ‘poop’ is mentioned twice there.
No evidence of health benefits.
There is no scientific evidence of health benefits of juice cleansing or that is helps to detoxify your body, but in some cases it can actually be dangerous.
Juice cleanse should not be practiced by people undergoing chemotherapy, people with kidney disease, diabetes or people with nutritional deficiencies.
High sugar concentration in juices can skyrocket blood sugar levels in diabetics, which in result can cause fatigue, blurry vision, excessive thirst and hunger.
Excessive juice consumption may cause the buildup of potassium and minerals in the blood to dangerous levels in people with kidney disease.
In most cases juice cleanse works as a placebo effect. Some people report having more energy and feeling more focus during the juice cleanse, but as there’s no scientific evidence to that, Mayo Clinic explains this as a belief of doing your body good that makes people feel good.
One New York Times writer says, ‘What’s so bad about feeling a little better, even if there’s no demonstrable proof that you actually are better?’
Well, I would say there is nothing wrong with that, as long as it does no harm to you either.
Weight-loss doesn’t last.
The same as with many diets, the weight-loss during the juice cleanse will come back when the person gets back to the regular eating habits.
I will repeat myself.
The only way of losing weight naturally and keeping it off is by having a consistent balanced diet and exercise.
It is not cheap.
Juice cleansing is not cheap. Most of the juice cleanse companies will charge you around 65-70$ a day for a juice cleanse package. Some people, including me, spend this much money on food throughout the week. So why not just buying better, healthier food instead and balancing your diet?
So, what’s the conclusion?
Now we have to answer the biggest question of all. TO JUICE or NOT TO JUICE?
Again, as there are two sides of story, this is not a ‘yes’ or ‘no’ answer. So, let me put it this way. If you are in a good health condition and juice cleanse gives you some sort of satisfaction, then go ahead and do it.
Just don’t do it too often. 3 days of juice cleanse is more than enough and most likely won’t do any harm to you, if you are in a good health in the first place.
If you care about my opinion, then I would not recommend juice cleanse, but would rather focus on balancing daily diet and then maybe incorporating some juice here and there. As there is no scientific evidence of the benefits of juice cleanse, then I don’t see the point of doing it and going through possible discomforts in the first place.
By the way, did I already mention that it costs a lot?
Now, that you know all this, it is up to you whether to do it or not.
And I hope that whatever you choose is going to be to your benefit.
Leave a comment below what kind of juice cleanse experiences you had and what do you think about it.