Juice fasting refers to the diet entirely made of food liquids that are made up of pureed vegetables, fruits, root crops, and grains. You might be on the diet and may choose juice to eat vegetables or fruits that are not good tasting or simply love a twist on your eating habits. If you are currently under a juice diet, it’s helpful to know, if you should take one or continue such a lifestyle.
Is Juice Fasting Good for You?
Juice fasting has both good and bad effects. On top of that, the bad effects lie on some beliefs that lack a scientific basis or adequate clinical studies. Some people name juice fasting as detox or detoxification. However, your body already uses the liver for detoxification.
What are the Benefits of Juice Fasting?
- Makes it easy for you to take food: You might not like the taste of broccoli, tomato, and beetroot and so the best option is to take them by liquid.
- Provides an easy way to absorb nutrients: Because it’s in liquid form, you can easily absorb the minerals and vitamins rather than chewing first your food.
- Reduce digestive stress: Digestion can stress your digestive system (stomach and intestines), juices can reduce such stress by reducing the workload of your digestive system.
- Broadens the vegetables you can take: By juice diet, you can take more vegetables and a few some that would not eat in its solid form.
- Provides a variety of healthy combos: Juice fasting gives a good way to combine herbs, species, fruits and vegetables. For example, you can make a juice out of combined pineapple, cucumber, cinnamon and turmeric juice.
- Quench thirst: A healthy way to quench thirst rather than drinking soda beverages.
- Easily absorb the anti-inflammatory nutrients: Cinnamon which is a common spice in juices and pastry can help you fight bacteria, increase anti-oxidants and reduce inflammation. (1) Other combos you can try include blueberry green juice; lemon ginger and grape juice; lime, watermelon and basil; apple and fennel detox juice.
- Lose weight: Juice fasting can help you avoid the solid food parts while enable you to absorb the nutrients. Several studies conclude that juicing may significantly reduce calories that means the more chance you lose weight. (2, 3, 4).
- Helps you to rehydrate: During the hot season, you’ll lose more water by perspiring more. With juice fasting, you can consume more water and at the same time absorb more nutrition. By juicing, you can help your body to remove toxins, improve energy and fortify your cells with healing nutrients. A study from NCBI supports a prebiotic effect on gut microbiota (bacteria environment in the intestine) (5)
- Boost energy: By juicing, you free all the fiber, vitamins and enzymes from fruits and vegetables thus allows you to get the benefits from each nutrient.
- May reduce aging: Juice diet can reduce or slow aging that happens when cells lose the ability to divide fast and turn into damaged cells. This process can cause inflammation. With juicing, you can protect your body with antioxidants by decreasing glucose, insulin and IGF1 (a hormone that may cause bad effects such as heart palpitations and diabetic coma). (6)
What are the Bad Effects?
- May induce inadequate fiber: Juicing reduces the fiber present in fruits, vegetables, and cereals. Due to reduced fiber intake, health problems may ensue. (7)
- May cause nutritional deficiencies: Prolonged juice dieting may deprive you with important nutrients such as vitamin D, zinc, calcium, iron and vitamin B12. Juice dieting is low in omega-3 fatty acids that are important for heart and brain health. (8, 9).
- Deprive you with essential fats: Juice diets are low in essential fats that are essential for absorbing fat-soluble vitamins such as A, D, E and K. (10, 11, 12, 13)
- Reduce lean muscle mass: Juices that are entirely made from vegetables or fruits low in protein may lead to a reduced mass of lean muscle. (14)
What is the Juice Fasting Recipes?
You can make combos of vegetables, fruits, and cereals such as the following:
- Lemonde with spinach: 2 apples, 1 cup spinach, 4 kale leaves, 1 ginger piece, 2 celery stalks
- Detox juice: 4 celery stalks, 2 apples, 3 carrots
- Green detox juice: 2 green apples, mint, 8 kale leaves, 1 cucumber, ½ peeled lemon, 1 piece of fresh ginger and 3 stalks of celery
- Tropical mint: ½ lemon, 2 celery stalks, 3 cups of mint leaves, 1 cup of diced pineapple and 2 cups of spinach
- Alkaline juice: ½ lime, 2 celery stalks, 1 cup broccoli, 1 green apple, ½ cucumber
- Juice for summer: 1 ginger, ½ lemon, 1 cup of diced pineapple, 2 carrots, and 2 celery stalks
Cranberries with pineapple
- Coco with greens: 1 banana, ½ coconut juice, 1 green kale, 1 cup of green kale
- Blackberry with beet apple: 4 small beets, 3 apples, 1-inch fresh ginger, 8 oz blackberries, and 4 small beets.
- Green detox: 2 kale stalks, 3 cups of spinach, 1 green apple
- Low-calorie green detox: 1 apple, 3 mint sprigs, 2 large kale leaves, 3 cups spinach, 1 cucumber
- Grapefruit with berries: 1 cup of blueberries, 1 grapefruit, 20 grapes
- Ginger juice: ½ lemon slice, 1 beet, a small piece of ginger, four of carrots
Other Good Combos
- Cucumber and kiwi
- Cider vinegar and apple
- Grapes and pineapple
- Ginger with carrots and beet.
The Bottom Line
Juice fasting benefits the body by easing the way in taking some vegetable, fruit or cereal that you can’t easily take by chewing. You might go for juice dieting because of medical conditions, weight loss or simply for eating habit change. Take note that subsisting on juice diet alone may deprive you with essential nutrients for normal body function and health. The best way to counteract the bad effects on relying on juice diet alone is to take a balanced diet. The juice diet is good for you when you take other supplements or food that are not present in juice diet alone. Research and read trusted sources to verify claims of various detox sites.
1 – Kiefer, David. “Cinnamon Health Benefits and Research.” WebMD, WebMD, 8 Mar. 2017, www.webmd.com/diet/supplement-guide-cinnamon.
2 – Hall, Kevin D, et al. “Energy Balance and Its Components: Implications for Body Weight Regulation.” The American Journal of Clinical Nutrition, American Society for Nutrition, Apr. 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3302369/.
3 – Ramage, Stephanie, et al. “Healthy Strategies for Successful Weight Loss and Weight Maintenance: a Systematic Review.” Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquee, Nutrition Et Metabolisme, Centre for Reviews and Dissemination (UK), Jan. 2014, www.ncbi.nlm.nih.gov/pubmed/24383502.
4 – Franz, Marion J, et al. “Weight-Loss Outcomes: a Systematic Review and Meta-Analysis of Weight-Loss Clinical Trials with a Minimum 1-Year Follow-Up.” Journal of the American Dietetic Association, Centre for Reviews and Dissemination (UK), Oct. 2007, www.ncbi.nlm.nih.gov/pubmed/17904936.
5 – Henning, Susanne M, et al. “Health Benefit of Vegetable/Fruit Juice-Based Diet: Role of Microbiome.” Scientific Reports, Nature Publishing Group UK, 19 May 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5438379/.
6 – Sorrentino, Jessica A, et al. “Defining the toxicology of aging” Elsevier Inc, Apr 4, 2014.
7 – Anderson, James W, et al. “Health Benefits of Dietary Fiber.” Nutrition Reviews, U.S. National Library of Medicine, Apr. 2009, www.ncbi.nlm.nih.gov/pubmed/19335713.
8 – Mori, Trevor A, and Lawrence J Beilin. “Omega-3 Fatty Acids and Inflammation.” Current Atherosclerosis Reports, U.S. National Library of Medicine, Nov. 2004, www.ncbi.nlm.nih.gov/pubmed/15485592.
9 – Engler, Marguerite M, and Mary B Engler. “Omega-3 Fatty Acids: Role in Cardiovascular Health and Disease.” The Journal of Cardiovascular Nursing, U.S. National Library of Medicine, 2006, www.ncbi.nlm.nih.gov/pubmed/16407732.
10 – Jeanes, Yvonne M, et al. “The Absorption of Vitamin E Is Influenced by the Amount of Fat in a Meal and the Food Matrix.” The British Journal of Nutrition, U.S. National Library of Medicine, Oct. 2004, www.ncbi.nlm.nih.gov/pubmed/15522126.
11 – Ribaya-Mercado, Judy D. “Influence of Dietary Fat on Beta-Carotene Absorption and Bioconversion into Vitamin A.” Nutrition Reviews, U.S. National Library of Medicine, Apr. 2002, www.ncbi.nlm.nih.gov/pubmed/12002680.
12 – Nair, Rathish, and Arun Maseeh. “Vitamin D: The ‘Sunshine’ Vitamin.” Journal of Pharmacology & Pharmacotherapeutics, Medknow Publications & Media Pvt Ltd, 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/.
13 – Booth, Sarah L. “Vitamin K: Food Composition and Dietary Intakes.” Food & Nutrition Research, Co-Action Publishing, www.ncbi.nlm.nih.gov/pmc/articles/PMC3321250/.
14 – Stiegler, Petra, and Adam Cunliffe. “The Role of Diet and Exercise for the Maintenance of Fat-Free Mass and Resting Metabolic Rate during Weight Loss.” Sports Medicine (Auckland, N.Z.), U.S. National Library of Medicine, 2006, www.ncbi.nlm.nih.gov/pubmed/16526835.