Should You Do A Juice Cleanse?

Get the facts before you jump aboard this popular diet trend.

WRITTEN BY DR MEGAN RIGBY, DOCTOR OF NURSING PRACTICE AND NUTRITION CONSULTANT, THEMACROMINI.COM

A bout of weekend overindulgence or a body panic before a big event, and it can be tempting to climb aboard the next fad diet promising speedy and impressive results. One of the most popular examples is the coveted juice cleanse – a costly all-liquid diet that claims to rid your body of harmful toxins, prevent disease, reset your digestive system, and even aid in fat loss. But what does science have to say about detoxes? What is a juice cleanse? A juice cleanse or ‘detox’ is a temporary diet that involves consuming pressed juice from fruits and vegetables with the goal of detoxifying organs and losing fat. On average, these programs recommend no solid food consumption for three to five days (although some can last up to 10), drinking only the juices prescribed throughout the day. These juices are completely void of pulp, which means they contain zero fibre or protein.

While there is nothing wrong with juicing as part of a balanced nutrition plan, such as adding a green juice to your breakfast or sipping on one as a snack, drinking only juice all day, every day for an extended period of time can be problematic. In fact, many experts still contest that eating satiating and nutrient-dense whole fruits or vegetables provides more of a benefit.

The key problem when it comes to juice cleanse programs is a lack of legitimacy: most of the espoused health claims are supported by purely anecdotal evidence and fail to provide any scientifically backed data. Here are the hard truths:

The liver is the body’s natural filter and toxin remover. Give it a little break by avoiding all alcohol and processed sugar for a few weeks.

1. A juice cleanse will not likely result in fat loss There’s a good chance you will lose weight on the scales, but this is most likely due to a loss of water, not body fat. To lose body fat takes time and consistent effort in terms of nutrition, regular exercise and quality sleep. When turning to cleanses or detoxes, the body sheds fluid in a rapid manner. The fluid (and therefore scales’ weight) will quickly return when you go back to eating solid foods.

2. You do not need a cleanse to ‘detox’ You already have a natural system to naturally rid your body of toxins without skipping solid foods: your liver and kidneys. The truth is, there are no scientifically proven ‘detoxifying’ cleanses on the market. If improving your health is the goal, long-term nutritional changes are needed, including reducing toxins by limiting alcohol, sugar and fried, greasy, and processed foods. And of course, consuming plenty of water.

3. Juice cleanses do not prevent diseases While drinking juiced fruits and vegetables can supplement some vitamins and minerals you might be missing in your diet, it does not guarantee prevention of diseases such as cancer, fibromyalgia, autoimmune disorders and other illnesses. So, don’t believe any marketing collateral that says otherwise. These are medical conditions that should be diagnosed and treated by a licensed medical professional before attempting a detox or cleanse.

Juice vs smoothie

While pressed juices do contain vitamins and can be hydrating, they don’t pack the same nutrient punch as a smoothie made from whole foods. Here’s how their nutrients measure up:

See recipe below

CALORIES FAT CARBS PROTEIN FIBRE Pineapple, orange, carrot, beet juice 200 0g 46g 2g 0g

Green Vegan Protein Smoothie Total time: 5 minutes Makes: 1 serving 1 cup unsweetened coconut milk 1 scoop plant-based protein powder Large handful of fresh spinach or kale 1/2 medium green apple 1/2 cup pineapple chunks (frozen is best) 1 tbsp hemp seeds 1 cup ice cubes Place all of the ingredients into a blender and blend until smooth. If the mixture is too thick, add water until you reach your desired consistency. Green vegan protein smoothie 291 9.5g 31g 22.5g 6g

THE REAL WAY TO RESET Want to improve your vitality and aid fat loss in a gradual, healthy way? Avoid these common post-indulge missteps:

1. Don’t restrict food immediately after a big weekend. The best thing you can do following your indulgences is to get back into a normal routine. Focus on getting a healthy balance of proteins, fruits, vegetables, grains/carbs and fats predominantly from wholefoods. It’s the reset your body is really craving.

2. Don’t become a cardio bunny. Just because you enjoyed additional calories and skipped a few workouts does not mean you must punish yourself in the gym. Instead, ease back into your training, incorporating a balance of both cardio and resistance training.

3. Don’t fall for quick fixes! Fad diets and other plans that promise fast results are marketed to you when you are at your most vulnerable. But there is no magic pill when it comes to sustainable and healthy body changes. Save your money and stick to regular exercise and balanced nutrition. S