Juice fasting is ideal for ridding the body of toxins and aiding in weight loss. This fast is also a healthier type of detox than water fasting, especially for beginners, because the body still gets large amounts of vitamins and nutrients. This article will tell you how to do a juice fast safely and effectively.
Step
Method 1 of 4: Before Fasting
Step 1. Set goals
People with experience fasting can go on a juice fast for three weeks, but if juice fasting is new to you, it's recommended to start with a shorter, achievable goal, such as three days. Fasting can be physically and mentally taxing, so it may be easier if you start short. It is better to successfully complete a short fast than to falter halfway through a long fast.
- To complete a three-day juice fast, you actually have to make a five-day plan, which is an additional one day to get used to before the fast and one day to switch after the fast is over.
- If this is your first fast, it can be helpful to do it with a friend. You can motivate each other and a little sense of competition will keep you from being tempted.
Step 2. Shop for fasting needs
For a juice fast, you need tons of fresh fruit and vegetables, perhaps more than you realize. It's important to buy organic products that are free of pesticides, because the original idea of a juice fast was to get rid of toxins from the body, not add them.
- Stock up on oranges, lemons, limes, tomatoes, spinach, kale, celery, carrots, cucumbers, apples, grapes, blueberries, beets, garlic and ginger.
- If possible, you should also provide drinking water from a good quality spring from a factory that uses food-grade plastic or glass bottles. You will be drinking lots of water as part of your upcoming fast.
Step 3. Buy a good juicer
Having a good quality juicer is very important for a juice fast, because a good tool can maximize the amount of juice produced from fruits and vegetables, as well as save time and effort in preparing and cleaning them. Make sure you buy a juicer that is at least 700 watts so it can process all the fresh fruit and vegetables you put in it. You should also look for a juicer that has small parts that can be attached or removed, as this type of juicer can speed up the juicing process.
- Buying a new juicer can be expensive, but consider it an investment, especially if you plan to go on a regular juice fast and make it a part of your lifestyle. You may need to shell out at least $500 for a decent juicer, but it will last 15-20 years.
- You cannot use a blender instead of a juicer to make juice. When you use a blender, you will make a smoothie instead of juice. Smoothies still contain fiber from fruits and vegetables, and while fiber is good, you don't need fiber when you're on a juice fast. This is because your body needs a lot of energy to digest fiber, the energy your body should need to flush out toxins.
Step 4. Decide when to go on a juice fast
Timing is very important in juice fasting. You need to make sure you have plenty of time in the morning to prepare the juice, and that you don't have any plans to engage in vigorous activities for 3-5 days, especially if this is your first fast. Many beginners plan their first juice fast for the weekend, from Friday to Sunday, when they are at home for an extended period of time.
- Some people experience headaches and feel weak when fasting (while others claim to have higher energy levels than usual) so you may need to take a nap to recharge.
- You should be aware that because juice fasting stimulates the elimination of toxins, your body will also excrete them frequently. For this reason, it may be best if you are close to the toilet during fasting.
Step 5. Prepare your body for fasting
Before the three-day juice fast begins, you need a day of preparation for the next three days. The preparation that is done is to only eat raw fruits and vegetables the day before fasting. If you like, you can familiarize your body with only drinking juice for breakfast and lunch, then eating solid foods in the form of salads or other raw fruits and vegetables.
Some experienced juice fasts also suggest cleansing the system with laxatives (natural laxatives) or enemas before starting the fast, but these are options
Method 2 of 4: During Fasting
Step 1. Make plenty of fresh juice every morning
If you have plenty of time in the morning, you can save time by juicing all day needs at once. You can store it in the fridge to have it ready to drink anytime you want. Or you can prepare fruit and vegetables to be juiced and store in a bag or a tight place.
- Try different fruit and vegetable combinations for unusual flavors and blends. Just think carefully about what flavors will match each other, so your juice fast will be fun and not boring.
- When doing a juice fast, you should try to keep the fruit juice to vegetable juice ratio at 20:80. Fruit juices contain a lot of sugar which is harder for the body to process, so it's best to limit fruit juices to only in the morning and vegetable juices for the afternoon and evening.
Step 2. Drink as much juice as you like
Juice fasting is not meant to make you hungry. The body needs vitamins and nutrients from juices so that you can continue to carry out activities and perform its main function of ridding the body of toxins. Hence, there is no limit to how much juice one should drink. Whenever you feel hungry or thirsty, have a glass of juice. You should drink at least four servings of juice a day.
If you're on a juice fast to lose weight, you shouldn't limit the juice you drink either. Calories in your body are running low, so limiting your juice intake will only put your body in survival mode and force it to maintain the extra weight. So drink at least four glasses a day
Step 3. Drink lots of water
You should be hydrated during a juice fast, as water will help flush toxins from your body and rehydrate after elimination. Drinking water can also keep away feelings of hunger. You must determine at least 0.5 liters of water for each serving of juice, either by mixing the juice with 50% water, or by drinking water after juicing. You should also drink plenty of water throughout the day.
Another way to increase your water intake is to drink herbal teas. Opt for decaffeinated green tea
Step 4. Do light exercise
Daily light exercise while fasting will take your mind off hunger and stimulate the digestive system. A walk outside the house or a simple yoga movement is enough, there is no need to do strenuous exercise because it can make you run out of energy.
Step 5. Remove the dirt from your system
Many people defecate naturally, but you can help with the process with an enema once a day, preferably in the morning. This will help your body flush out the toxins that build up in the colon. Drinking a glass of warm water flavored with lemon and a little honey (for sweetness) in the morning has also been shown to stimulate bowel movements.
Step 6. Continue fasting for the next two days
Follow the same schedule for the next two days, drinking as much juice and water as you like. You may need to shop again if the supply of fresh fruit and vegetables is running low. You should also keep experimenting with different recipes to keep your juice fast varied and interesting.
Step 7. Stay strong
No matter how excited you are on the first day, you will surely face temptations and a test of strength to fulfill the planned three-day fast. You become more sensitive to smells and solid foods that feel like inviting you to eat. Stay strong and remember the reason you are doing this fast, which is to get rid of the toxins that have accumulated over the years in the body. You will feel better afterwards, and satisfied that you have successfully completed your first juice fast.
- Some people enjoy the juice fast and claim to experience an increase (not a lack of) energy. Hope you can be one of those lucky people!
- Try to take your mind off the fast by engaging in relaxing and refreshing activities such as meditation, reading, stretching, and making crafts. Without having to prepare food, you will have a lot of free time
Method 3 of 4: After Fasting
Step 1. Take a day to adjust your body after fasting
One day is the same as the day before starting the fast, you only eat salad and fruit. Eat small portions so that your stomach and digestion are not shocked.
Step 2. Return to normal food gradually
After this one day, you can gradually return to your regular diet by starting with foods such as eggs and dairy products, cereals and rice, and lean meats. You should still refrain from processed foods, so that your cleaning efforts are not wasted.
Eating pizza and other processed foods after finishing your fast is not a good idea, and can even make you feel sick
Step 3. Consider getting into the habit of doing a 24-hour juice fast every week
Doing a juice fast once a week will keep the detoxification you have achieved from the first fast. This method can be done easily because 24 hours can be divided into two days. Start with an early dinner, then eat nothing all night. Sleep for 8 hours, then drink juice for breakfast and lunch. You can eat solid food for dinner that day.
Step 4. Try a longer fast next time
After you have successfully performed the three-day fast, you can do regular cleansing, extending it to 7 days or 14 days as desired. Although it seems scary, but some experienced people say that fasting becomes easier when you get used to not eating solid foods. The body is trained not to feel hungry because it already gets all the nutrients it needs from juice.
- But you still have to be vigilant. Prolonged fasting will flush toxins from your skin and lungs and you may smell an unpleasant odor from your body.
- For a longer fast, you may need to add protein and zinc supplements to the juice to give it more energy and prevent anemia. These supplements can be easily found in drug stores.
Method 4 of 4: Special Juice Recipes
Step 1. Morning grapefruit juice
Juice of 1/2 peeled grapefruit, 15 seedless red or green grapes and 1 1/2 cups blueberries for a delicious way to start your day.
Step 2. Juice for morning digestion
Juice of 2 green apples, 1 peeled orange, 1 cucumber, 4 washed kale, and 1/4 peeled lemon for a drink that is sure to wake up your digestive system.
Step 3. Juice the lunch beetroot
Juice of 1/2 beetroot, half a cucumber and 5 carrots for a colorful midday boost.
Step 4. Italian-style tomato juice
Juice of 2 tomato seeds, a clove or two of peeled garlic, 1/4 of a peeled lemon and a handful of basil leaves for a bruschetta-like lunch in a glass.
Step 5. The Green at night
Juice of 4 washed kale leaves, 2 cups spinach, 2 apples, 2 celery sticks, 1/2 cucumber, 1 carrot, and 2 inches of ginger for a filling drink full of vitamins and nutrients.
Step 6. Sunset juice
Juice of 1 beetroot, 1 carrot, 1 cucumber, 4 kale leaves, 1 green apple, 1/4 lemon peeled and 1/4 lime peeled.
Tips
- When returning to solid foods, it is advisable to chew the food well so that it is easier to digest.
- If organic produce is not available, practitioners suggest peeling fruit and vegetables or washing vegetables with a non-toxic cleaner, usually available at food and health stores.
- If you are interested in detoxing more, you can try water fasting, although this type of fasting is more severe
Warning
- Make sure whenever you fast, consult a doctor and do it under the supervision of a doctor. It is not recommended to fast during pregnancy. People with advanced cancer, diabetes, heart disease, and tuberculosis should not fast. Fasting should also be avoided in cases of mental illness, low blood pressure and gastric ulcers. Fasting should also be especially avoided by patients with liver or pancreatic cancer. Some of the imbalances mentioned above may improve with fasting, but these patients should be monitored medically. That way, if a crisis or complication occurs, the condition can be addressed immediately.
- Common temporary side effects of juice fasting are headache, tiredness, hypoglycemia, constipation, acne, increased body odor and bad breath.
