Do you really need to prep for a juice cleanse?
The simple answer is YES... Failing to plan is planning to fail. Read that again. Failing to plan is planning to fail.
While it may be tempting to indulge in pizza, wine, and ice cream as a "last hoorah" before you cleanse, as a holistic nutritionist with two decades of experience, I can assure you this is not the way to success.
If you want to make the most of your experience, then preparing your body for a cleanse is key.
Why Should I Prepare for a Cleanse?
Cleansing can be challenging. And it can be even more challenging for those who are used to eating the Standard American Diet (SAD), which includes a diet full of processed foods and junk food such as breakfast cereals, cold cuts, chips, cookies, crackers, sugary drinks, and so on. This dietary pattern was introduced in the early 1950s and has persisted despite growing evidence of its negative impact on health [1].
These foods often contain refined added sugars, refined carbohydrates, seed oils, gums, emulsifiers, additives, coloring agents, and chemical preservatives. They are high in calories but have very few nutrients, which is why you never feel satisfied.
Research has associated diets high in ultra-processed foods with various health concerns [2]. These foods can cause our bodies to experience intense cravings and irritability and may also alter our taste buds, making the taste of natural foods less appealing. Some research even suggests they may have addictive properties [3].
When you remove these problematic foods gradually, rather than going "cold turkey," you allow your body to transition more easily into a cleanse. This may help minimize any adjustment symptoms or intense cravings and can contribute to a more comfortable cleansing experience.
How Do You Prepare For a Juice Cleanse?
1. Cleanse Your Palate Pre-Cleanse
Consider reducing meat, dairy, animal products, gluten, and refined sugar about 3-4 days before a cleanse (a week is ideal, but not necessary). Consider avoiding alcohol and eating processed or fried foods.
If you are a coffee drinker, that's fine. You don't have to give up caffeine. However, I recommend finding a clean oat or nut milk. If you take your coffee sweet, use honey or maple syrup instead of sugar.
Try to follow a plant-based, whole-food diet leading up to the first day. This period of healthy eating may help maximize your cleansing experience.
2. Clear Out Temptations
Consider removing anything that can be a potential temptation. I am not necessarily advising you to throw away food. They can be donated, shared with others, or simply stored in a place where they won't be so available to you.
3. Stock Up on Healthy Options
A common misconception about juice cleansing is that you can't eat solid foods. You can eat. You just need to eat the right things.
While you cleanse, feel free to have plenty of fresh fruit and vegetables. Here are some great grab-and-go options:
Celery sticks, carrots, berries, bananas, apples, peaches, pears, grapes
Steamed sweet potato or baked potatoes
Salads with lemon dressing and seasonal fruits
4. Hydrate
A huge cleansing challenge is hydration. It's one reason why many people who cleanse experience side effects like headaches, low energy levels, or intense cravings. Drink plenty of water, caffeine-free herbal teas, and fresh fruit and vegetable juices.
5. Support Your Goals
The Skinny Cleanse®, our best-selling juice cleanse with over 10,000 reviews, is designed to provide your body with the nutrients it needs to support your weight management goals.
6. Mentally Prepare Yourself
It takes a strong body and mind to try a cleanse. Mentally prepare yourself for the challenge that lies ahead. Find ways to stay positive. Go for a walk. Journal. Get adequate sleep. And most importantly, listen to your body.
References:
[1] Grotto, D. & Zied, E. (2010). The Standard American Diet and Its Relation to The Health Status of Americans. Nutrition in Clinical Practice.
[2] USDA. Overview of Health and Diet in America.
[3] Gearhardt, A.N. et al. (2023). Ultra-Processed Foods and Addictive Eating Behaviors. BMJ.
Disclaimer: This content is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before beginning any new dietary program, especially if you are pregnant, nursing, or managing a medical condition.
