Among the latest healthy trends, juice cleanses have been generating a lot of buzz. Originally from California, this popular cleanse promises to deeply purify the body by giving the digestive organs a well-deserved rest. But what should we really think of the juice cleanse — and can it actually help boost weight loss?
What is a juice cleanse?
It is essentially a diet, but one with a very limited timeframe. For a few days (a minimum of one, ideally three, a maximum of seven), the idea is to eat no solid foods, and simply nourish yourself with liquids: fruit and vegetable juices, smoothies, tea without sugar or milk, vegetable broth and water. Generally, it is recommended to drink four to six juices per day and to repeat the cleanse with each change of season.
The juice cleanse is rooted in a detox philosophy: the high level of hydration combined with the vitamins and antioxidants found in plants is said to cleanse the body of waste and toxins. The goal is also to give the digestive system a rest, since it only has liquids to process.
What are the benefits of juice cleanses?
It all depends on who you ask!
If you turn to scientists, they are clear: the body does not need to be detoxified. Unwanted substances in the body — whether organic waste (cellular debris, interstitial fluid, free radicals) or externally sourced toxins (medication residues, pollution, consumption of harmful substances) — are naturally eliminated by the body’s emunctory organs. The lungs, liver, kidneys, intestines and skin all handle this cleansing work on their own, without any outside help.
But according to juice cleanse enthusiasts, the reality is quite different: our diet, sometimes too heavy or too rich, exhausts our digestive system, which is constantly working at full capacity. The result? Fatigue, bloating, digestive issues, extra pounds or dull skin. The juice cleanse promises to resolve all of these imbalances in record time. The claimed benefits are numerous:
- renewed energy;
- glowing skin;
- cleansed organs (and therefore better digestion);
- weight loss and a feeling of lightness;
- boosted immune system;
- improved mood, reduced stress;
- restored acid-base balance (thanks to alkaline juices);
- a flatter stomach.
And what about the side effects?
Apparently, they are not inevitable. Some people have no trouble following their cleanse, while others report mildly unpleasant side effects — including headaches, fatigue, nausea, diarrhoea and breakouts. On top of that, there are more psychological effects: frustration at not “really” eating, cravings, emotional hunger, difficulty drinking in large quantities, and an impact on social life (albeit a brief one). On closer inspection, none of it is truly insurmountable…
Can a juice cleanse boost weight loss?
Weight loss is not the primary goal of a juice cleanse. It is designed to detoxify and give your body a rest — not to shed those extra pounds. For that, a balanced approach to eating that includes all food groups is a far better option. In short: to lose weight, you need to eat a variety of foods in reasonable amounts, and eat when you are genuinely hungry.
That said, weight loss is one of the side effects of juice cleanses. No surprise there: added fats and sugars are removed from the diet and calorie intake drops significantly, meaning the body has to draw on its reserves to keep going. What’s more, juices act as “appetite suppressants“, as they contain fibre — provided you opt for juices with pulp. Finally, fruit and vegetable juices are rich in natural sugars, which are well absorbed by the body and a genuine treat for the taste buds. So you are less likely to find yourself craving sugar and the temptation to reach for chocolate is reduced.
How do you get started with a juice cleanse?
1- Our top tips for getting started
First tip: do not do a juice cleanse to lose weight. It is counterproductive and that is simply not what it is for.
Second tip: do not follow a cleanse just because “it’s trendy” — do it because you genuinely want to. There is no point putting yourself through something just because everyone else is doing it.
Third tip: it is best to choose the right moment for your first attempt. If you are in the middle of exam season or feeling stressed at work, the timing is off. A juice cleanse should be undertaken during a calm period, when you are feeling good.
Fourth tip: avoid intense exercise during the cleanse. High-intensity physical activity requires a proper calorie intake. Opt instead for gentle activities such as brisk walking, a little cycling or yoga.
Final tip: more of a word of caution. If you have a kidney condition, or if you are pregnant or breastfeeding, this is not for you.
2- Our recipe suggestions
Be wary of ready-made juice cleanses sold in shops. They are sometimes (more often than you might think) loaded with added sugars or sweeteners — a composition that completely contradicts the very essence of the concept. These juices are also pasteurised for preservation purposes, meaning they lose a significant portion of their vitamins and minerals. And they can be very expensive.
So, it is far better to prepare your juices yourself. Another bonus: you can tailor them to your taste and mix things up every day. Short on inspiration? Here are a few ideas:
- Green juice: simply blend together 2 apples, a stick of celery, half a cucumber, the juice of half a lemon and a handful of spinach.
- Vitamin-packed juice: guaranteed to give you a radiant complexion! Simply juice 2–3 carrots, one orange, a little fresh ginger and a small piece of turmeric root.
- Indulgent fruit juice: blend or juice a few slices of pineapple, 2 peaches and some kiwi, add a touch of vanilla, and you are done!
- Aperitif juice: tomato juice is making a comeback! Juice 2–3 ripe tomatoes with a stick of celery, then finish with finely chopped fresh herbs such as basil and parsley, plus salt and pepper.