What is a juice cleanse? Many of our customers wonder what a juice cleanse is, what are the benefits of a juice cleanse and how it works. This article outlines almost everything you need to know if you are considering a juice cleanse.
What is a juice cleanse?
A juice cleanse is a way of taking in lots of vitamins and minerals by drinking vegetable and fruit-based juices over a short period of time. Most people could benefit from having more plant-based nutrients in their diet, and juice cleansing is a convenient way to up fruit and vegetable intake. An NHS survey revealed that in 2018 only 28% of adults were consuming the recommended five portions of fruit and vegetables per day. Eating or drinking a selection of varied fruits and vegetables provides antioxidants, vitamins, minerals and fibre. Our bodies can cleanse naturally and do a wonderful job of detoxing everything we eat. During a juice cleanse, you give your body a break from toxins and your digestive system a rest. Your body can focus on the elimination of toxins. A juice cleanse is designed as a short kick start to a long-term plan for healthier eating. It can give your body a time out from unhealthy foods and leave you feeling rejuvenated and refreshed.
Can I use any juice for a juice cleanse?
Some juices have a large amount of sugar. It’s best to check the label; the World Health Organisation recommends that adults have no more than 30g of added sugar, or the equivalent of 150ml of fruit juice, per day. Juices containing vegetables can provide so many more nutrients than juices made up of just fruit and include less sugar. Plenish green juices are made from mostly vegetables and are therefore high in nutrients and low in sugar, whereas some shop-bought fruit juices can have a shocking amount of sugar. Any juices that contain leafy greens like Spinach and Kale contain an extra nutritional punch. For example, the Plenish Boost Essential Green Juice contains 75% vegetable content.
When the ingredients for the juice are made using the cold-press process, you retain the natural goodness of the fruit and vegetables and get the most liquid nutrients into the bottle as possible. Read the label before buying ready-made juices or cold-pressed juices to check for sugar content, and the types of fruits and vegetables included. Juice cleanses are also sometimes used to help towards weight loss goals or provide an instant boost to energy levels.
How does a juice cleanse work?
There are many ways to take part in a juice cleanse. You may wish to swap just one meal a day, just add the juices to your existing diet or try completely switching meals for juices over a short period – for example, 1 to 7 days. It’s not advisable to stay on a juice cleanse that replaces meals for a prolonged time as you will miss out on vital nutrients and protein in your diet.
Plenish offer a range of different juice cleanses. You can buy juices individually or use a cleanse programme. Plenish offers a straightforward cleanse programme split by Beginner, Intermediate and Pro labelled cleanses. The Pro level is for people that want to opt for a lower calorie cleanse to support brain health, and weight loss. During the cleanse you just need to drink all of the juices from the programme throughout the day along with plenty of water. If you are feeling hungry you can add some small snacks such as half an avocado, a small handful of nuts, celery sticks or cucumber.
Prior to any juice cleanse we recommend reducing intake of caffeine to reduce the intensity of any withdrawal symptoms, and not drinking alcohol during the cleanse. Loading up your diet with unprocessed and natural food before the cleanse is also helpful.
What are the benefits of a juice cleanse?
Are you wondering what a juice cleanse actually does? Juicing can have a multitude of benefits for those that take part in one. The biggest benefit is usually increasing your intake of vegetables and fruit. A big intake of nutrients can also provide a big boost of energy for those that take part in a cleanse. One of our customers who has tried a Plenish cleanse says, I thought I was just going to lose a bit of weight, so I was pleasantly surprised to discover I had much more energy and slept better too.”
Switching to a plant-based diet and keeping hydrated can also have positive benefits for the skin. The nutrients in fruits and vegetables have many positive effects on the skin. Vitamin A and Vitamin E protect the skin from free radicals, which can cause premature ageing. B Vitamins have a multitude of benefits for the skin and help deliver nutrients to skin cells; vitamin B2 contributes to the healthy growth of skin, hair and nails. Studies show increased collagen production with an intake of Vitamin C, improved skin tone and reduced depth of wrinkles. Discover more about the benefits of a Plenish cleanse.
A reduced calorie intake from a fruit and vegetable-based juice diet may also result in weight loss; a US scientific study followed 20 adults who drank only fruit and vegetable-based juices for three days. The participants lost an average of 1.7 kilograms or 3.75 pounds after the fast. While many people do lose weight, this can be a bonus side effect, with the main aim of the cleanse to be an increased intake of healthy nutrients and a reduced intake of caffeine, alcohol and other toxins.
When to juice cleanse?
It pays to have a relatively clear social diary when you are doing a juice cleanse. If you have lots of social events, it might seem harder to steer clear of alcohol, coffee and other temptations. It can be a good idea to do a cleanse at the start of each new season – it’s a good way of kickstarting healthy eating habits for the months ahead. If you are on medication or are unwell, you should always check with a doctor before beginning a juice cleanse. Some of our customers like to cleanse prior to a special event or occasion, and Plenish offers a wedding cleanse for those who want to glow in the lead up to their special day.