Sifting through health advice can feel overwhelming when you're trying to start a cleanse, support your body's natural processes, or build healthier habits.
Endless Google searches with contradictory messages like "Don't eat fruit" and "Avoid all carbs."
There's a lot of confusing advice in the wellness world, and even more in the world of juicing.
As a holistic nutritionist with over twenty years of experience, here's my guide on what NOT to do when cleansing.
1. Don't Binge Before a Cleanse
A 3-day juice cleanse can seem like an eternity, so it may be tempting to load up on pizza, burgers, and fries beforehand.
This is exactly what you should avoid, especially if you want to have a more comfortable cleansing experience. Your pre-cleanse choices may influence how you feel during the cleanse itself.
To help optimize your experience, in the days leading up to a cleanse, consider:
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Reducing animal fats (dairy, butter, eggs, poultry, red meat)
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Avoiding alcohol
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Minimizing sugars, processed wheat, and refined oils
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Limiting soft drinks, store-bought fruit juices, and energy drinks
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Eating a whole food, plant-based diet with lots of raw fruits and vegetables
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Drinking plenty of water
2. Don't Stress About Protein
I hear this all the time: "There's not enough protein in a cleanse" or "Where do I get my protein?"
For most healthy adults, a short-term reduction in protein intake is generally well-tolerated. When cleansing, some people find it helpful to limit animal proteins temporarily to give their digestive system a rest.
Your body uses significant energy digesting heavier foods. Taking a break from these may help free up energy for other processes.
Some research suggests that conventionally raised animal products may contribute to occasional inflammation in some individuals, especially when not sourced from organic or pasture-raised sources [1].
As for protein powders, many are filled with synthetic ingredients, seed oils, added sugars, gums, and artificial flavors that may not align with your wellness goals.
Important: If you have specific protein requirements due to medical conditions, athletic training, pregnancy, or other health considerations, please consult with your healthcare provider before making significant dietary changes.
3. Don't Starve Yourself
You don't have to starve yourself for a cleanse to be a positive experience. There's a common misconception that you must give up all solid food, but you certainly don't have to.
Throughout my two decades as a nutritionist, I've tried many approaches.
What I've found is that extremely restrictive approaches may be difficult to sustain and could potentially create an unhealthy relationship with food for some people [2].
Listen to your body. If you're hungry, eat.
Hunger may be a sign your body needs nutrients. Enjoy raw fruits, vegetables, steamed veggies, and plain baked potatoes. Stay hydrated with water, cold-pressed juices, and herbal teas.
A juice cleanse Is about supporting healthier eating patterns that may lead to lasting results.
4. Don't Necessarily Cut Out Coffee
Good news - you don't have to give up your morning coffee while cleansing.
Caffeine is a stimulant, and suddenly eliminating it may cause side effects like headaches and fatigue. If you typically drink coffee, I recommend keeping one morning cup during your cleanse.
Tips for a cleaner coffee experience:
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Consider choosing organic or locally sourced coffee
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Be mindful of creamers. Many contain added sugars, gums, and seed oils
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Consider using raw honey or pure maple syrup instead of refined sugar
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Try plant-based milks with minimal ingredients (like Malk, Three Trees, or Elmhurst)
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Try to avoid drinking coffee on an empty stomach
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Don't overdo it. Excess caffeine may contribute to dehydration
5. Don't Stay Completely Sedentary
Movement is a crucial part of overall wellness and may offer many benefits.
While it's not advisable to do intense workouts during a cleanse, gentle movement may be fine if you feel up to it. Listen to your body — if you feel weak, rest. If you have energy, consider walking, light stretching, yoga, or easy cycling.
If you want to maintain more active workouts while cleansing, consider our Protein Cleanse, which provides 38g of protein per day from clean, whole-food ingredients & no synthetic protein powders or artificial flavors.
6. Don't Go Back To Old Habits Immediately
Cleanses may be beneficial for your overall wellness, but they're not a quick fix. They're meant to help set a foundation for healthier living.
What you eat after a cleanse may be just as important as the cleanse itself. Think of the post-cleanse period as an opportunity to reinforce the habits you've started building.
Foods to focus on:
Raw fruits, vegetables, whole grains, potatoes, herbs, spices, raw nuts and seeds, beans, lentils, fermented vegetables, and extra virgin olive oil. You may also incorporate lean proteins like organic eggs, chicken, turkey, grass-fed beef, or wild-caught fish in moderation.
Foods to continue limiting:
High-fructose corn syrup, hydrogenated oils, refined sugars, artificial sweeteners, heavily processed grains, and artificial additives.
The 80/20 Approach:
Rather than aiming for perfection, focus on whole foods 80-90% of the time. Leave room for social events and the occasional treat. This approach may help you maintain progress without feeling restricted.
Post-Cleanse Support
If you're unsure what to do after your cleanse, consider the Skinny Method™, a structured approach designed to complement your post-cleanse routine.
Each day includes:
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A green juice in the morning to help support reduced cravings
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A meal replacement smoothie for lunch
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A digestive shot before dinner to support digestion and help ease occasional bloating
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Clean-eating guidelines for snacks and dinner
You'll also get 30+ easy recipes and a practical eating-out guide for navigating social situations.
Disclaimer: This content is for informational purposes only and is not intended as medical advice. The statements in this article have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before beginning any new dietary program, especially if you are pregnant, nursing, taking medications, or managing a medical condition. Individual results may vary.
References:
[1] Minihane, A.M., et al. (2015). Low-grade inflammation, diet composition and health: current research evidence and its translation. British Journal of Nutrition, 114(7), 999–1012.
[2] Lowe, M.R. (2015). Dieting: proxy or cause of future weight gain? Reviews, 16(S1), 19–18.
