Juice And Soup Cleanse? The 199 New Answer

It’s four days in 2017… raise your hand if you’ve already broken one of your well-intentioned resolutions. Spoiler alert: If you could see me right now you would see a hand raised (I’m looking at your packed lunches). I’ve never done well with the amorphous “I’ll be healthier this year” or “I’ll try something new every day” resolutions because they’re too easy to break or unrealistic to follow through on. Needless to say, I need to follow my goals in short, achievable bursts and with very clear direction.

Enter the somewhat controversial idea of ​​a juice cleanse. While I understand the argument that your body already cleanses itself naturally and therefore there is no medical need for a juice cleanse, I personally feel renewed and clearer-headed after a cleanse. It also makes me refocus on being aware of what I’m putting into my body. This is the new year for me, the new you.

Well, we’ve talked to you about juice diets before – we shared our personal experiences and discussed what we think the pros and cons are. But we haven’t discussed the trending juice and soup cleansing concept yet. So, in the name of research, I went out and bought Jus by Julie’s 3-day Soup+Juice Cleanse to see what all the fuss was about.

Most juicing diets consist of replacing your solid food intake with six fruit and/or vegetable juices per day. However, Jus by Julie offers you three naturally sweet juices for breakfast, a mid-morning snack and dessert, and three soups (they varied each day, which I really liked) for lunch, afternoon snack and dinner. All soups and juices are gluten free, dairy free, 100 percent vegan and kosher. One of the biggest differences between Jus by Julie’s Cleanse and all other cleansers I’ve tried is that their products are all blended and not cold pressed. Their justification is that “You’re getting 100 percent of all fruits and vegetables… [which] means you’re consuming powerful antioxidants and live enzymes, as well as lots of fiber, which play a vital role in the absorption and elimination of toxins from your body.” But it definitely affects the consistency of the soups and juices.

So let’s go through what each day of this clean looked like, what I liked and what was a no-go for me…

Day 1:

Sweet Spinach Juice: Kale, Spinach, Pineapple, Banana, Mango, Rice Milk Pea Soup: Filtered Water, Peas, Onion, Carrot, Celery, Salt, Black Pepper and Garlic Spicy Pomegranate Juice: Pomegranate, Lemon, Maple Syrup, Cayenne Pepper, H20 Carrot Ginger -Soup: Coconut Milk (Water, Coconut Cream, Evaporated Sugar Cane Syrup, Natural Vanilla Flavor, Natural Flavors), Water, Onion, Carrot, Ginger, Lemon, Olive Oil, Garlic, Salt, Cumin and Butternut Squash with Black Pepper Soup: Butternut Squash, Water, Sweet Potatoes , Onion, Carrot, Salt, Black Pepper, Sugar, Garlic, Bay Leaf Chiaberry Juice: Chia Seeds, Pomegranate, Strawberry, Lemon, Water and Agave

Day 2:

Sweet Spinach Juice: Kale, Spinach, Pineapple, Banana, Mango, Rice Milk Red Lentil Soup: Filtered Water, Red Lentils, Onion, Carrot, Celery, Salt, Garlic, Bay Leaf, Curry and Black Pepper Spicy Pomegranate Juice: Pomegranate, Lemon, Maple Syrup, Cayenne Pepper, H20 Detox Broth: Water, Cremini Mushroom, Broccoli, Carrot, Onion, Sea Salt, Olive Oil, Garlic, Ginger, and Cumin Pumpkin Coconut Soup: Water, Pumpkin, Red Onion, Coconut Milk (Water, Coconut Cream, Evaporated Sugar Cane Syrup, Natural Vanilla Flavor, Natural Flavourings), Olive Oil, Red Pepper Flakes, Cinnamon, Salt, Nutmeg, Chili Pepper Chiaberry Juice: Chia Seeds, Pomegranate, Strawberry, Lemon, Water and Agave

Day 3:

Sweet Spinach Juice: Kale, Spinach, Pineapple, Banana, Mango, Rice Milk Carrot Turmeric Soup: Water, Carrot, Onion, Dill, Olive Oil, Salt, Garlic, Turmeric, and Black Pepper Spicy Pomegranate Juice: Pomegranate, Lemon, Maple Syrup, Cayenne Pepper, H20 Roasted Tomato Gazpacho: Water, Onion, Olive Oil, Garlic and Salt Hearty Potato and Leek Soup: Water, Potato, Leek, Olive Oil, Parsley, Salt, Chili Pepper and Thyme Chia Berry Juice: Chia Seeds, Pomegranate, Strawberry, Lemon , water and agave

What I liked:

If I only drink juice all day, I get very cold – especially in winter! I loved the balance of three warm soups to keep me toasty coupled with the refreshingly sweet juices

I’ve never been a big fan of green juices or started my day with one, but the Sweet Spin was delicious! I think the pineapple and mango really give it an extra edge.

While the juices stayed constant each day, the soups changed daily so you never repeated a soup. And they really ranged in flavor profile from the simpler detox broth to the very hearty (and bloody delicious) potato leek

The juices were on the sweet side which made them much easier to drink throughout the day. But I didn’t feel guilty as they were all natural!

The potato leek and carrot ginger soups were incredibly tasty! I would eat these regularly if I could.

I feel so clear-headed while juicing and find I can work longer periods without distraction

I could drink black, unsweetened coffee if I wanted to during this cleanse. Unfortunately, I only saw this guide on my last day…always read guides, folks!

Finally, it didn’t hurt that my tummy felt nice and flat when I was done!

What I did not like:

The detox broth was really painful the second day and if I’m being honest I couldn’t finish it.

The carrot and turmeric soup was way too heavy on the turmeric. I was really looking forward to this soup as I had previously loved the carrot ginger soup, but the carrot was completely overwhelmed by the turmeric in this mix.

Because the soups (and juices) are blended rather than cold-pressed, the texture is chunkier than the products you’re likely used to from a dry cleaner. On the one hand, it might be easier to trick your brain into believing you’re chewing, the texture of the soups was often just too stringy for my liking – I was always worried I had something in my teeth after chugging a juice had or soup.

I found that this time I had more cravings than my previous cleansing experiences and sometimes didn’t feel full after finishing the last juice of the day. I was surprised by this as I felt the addition of soup would make cleaning easier. But by the third day I was actually feeling pretty good and getting used to the routine!

While I’ve seen a small two pound weight loss, I don’t recommend doing a cleanse for the sole purpose of losing weight as you’ll likely be disappointed if that’s your only motivation. Also, it’s not a sustainable lifestyle, a.k.a. a three-day purification does not make me healthy. Adopting long-term healthy habits and an exercise routine that fits your lifestyle are the best things to do for yourself in the new year. However, if you’re looking for something to kickstart that healthier lifestyle, I’d definitely recommend trying a soup-juice regimen. Despite the fact that just hours after cleaning I had already planned the big, juicy burger I was going to order at midnight on day three, I’d definitely do a Jus by Julie cure again – I’m really interested to try their 5-day Juice ‘Til Dinner option next!

Megan Parry is a lifestyle writer living in Philadelphia, where she uses her library card liberally, obsessively reads friends’ natal charts, and learns how to distinguish between “dried apricots” and “juicy apricots” in wine.

At Verywell, we believe that there is no one-size-fits-all approach to a healthy lifestyle. Successful nutrition plans must be individual and take the whole person into account. Before beginning any new eating plan, consult with your health care provider or a licensed nutritionist, especially if you have an underlying health condition.

What is the soup diet?

The Soup Diet isn’t just a diet, it’s a collection of soup-based eating plans that promise significant weight loss in a short period of time (usually 5 to 10 days). In some of these diets, you consume nothing but soup, while in others, the soup is the basis of the eating plan with some foods added.

Eating soup can help increase feelings of satiety and help you stay full, which may result in you eating less overall. While this can lead to weight loss, there is no evidence that a soup-only diet is effective in supporting long-term weight management.

What Experts Say “The concept of eating soup to lose weight has stretched back decades, but experts say a soup-only diet is lacking in nutrients and is unsustainable. as these are filling, nutritious and low in calories.” – Chrissy Carroll, RD, MPH

What you can eat

There are many variations on the soup diet. Everyone has different foods that are recommended and foods that are restricted or banned. Although each plan is unique, there are certain trends among them.

broths and soups

In general, most soup diets require you to make a soup with a clear broth.

chicken soup

beef broth

vegetable broth

fish stock

Different soups, depending on the diet

vegetables

The soup diets, which follow a low-carbohydrate eating plan, use vegetables with a lower glycemic index (GI).

beets

cauliflower

collards

Kale

spinach

Green beans

celery

What you can’t eat

Soup diets tend to be very restrictive, with few compliant foods and a long list of foods to avoid during the diet.

dairy

Few soup plans allow followers to eat dairy.

coffee creamer

milk

Cheese

sour cream

yogurt

Processed foods and refined grains

cracker

Muesli

Cookies

candy

Bakery products

crisps

fruit

apples

Grapes

Berry

melons

citrus

grains

rice

bread

oatmeal

pasta

cracker

Muesli

The soup diet may work for some people, but due to its restrictive nature, it’s not recommended by health professionals, especially for long periods of time.

How to prepare a soup diet and tips

Most soup diets have you eating three meals a day. Some of the diets require you to eat soup with every meal, including breakfast. Others allow you to have one meal without soup and two other meals consisting entirely of soup each day. Most plans do not require a specific time for eating meals. Some (but not all) diets restrict or ban snacking altogether.

The following soup diets are well known, but that doesn’t mean they are healthy or effective weight loss plans. However, it is possible to incorporate some components of these plans into a healthy lifestyle, such as: B. drinking more water or incorporating the soup recipes as part of a balanced diet.

Basic Soup Diet

The basic soup diet allows any type of soup. This means that both creamy soups and broth-based soups are allowed. Canned soups and homemade soups are also included. Soups with meat are usually recommended along with vegetable soups. Other plans may have a specific recipe to follow and detailed instructions. Most plans last for seven days, but others can last up to two weeks.

Cabbage Soup Diet

This seven-day meal plan requires you to prepare a large batch of soup, which features cabbage as the main ingredient, but can also include tomatoes, onions, carrots, and either a chicken or vegetable-based broth.

The Cabbage Soup Diet also includes a list of foods that are allowed and a list of foods that should be avoided. Most plans allow you to eat foods like beef and skim milk, but restrict foods like bananas.

Sacred Heart Diet

On the Sacred Heart Diet, followers consume a soup made from beef or chicken broth, green beans, celery, tomatoes, onions and carrots. Foods consumed in addition to the soup include unsweetened fruit juice and brown rice in very specific amounts. For example, potatoes and tomatoes may only be eaten on certain days and only in measured amounts.

When this diet first became popular, proponents claimed it was affiliated with a medical center called Sacred Heart. However, these claims have never been substantiated. According to diet advocates, if you follow the plan closely, you can lose 10 to 17 pounds in seven days. However, health experts warn that rapid weight loss of this magnitude is potentially dangerous.

Bean Soup Diet

In the bean soup diet, adherents consume vegetable bean soup made from ingredients such as mushrooms, chili peppers, diced tomatoes, pinto beans, bell peppers, and celery. This soup recipe is more complex than others.

During this program, it is recommended to eat bean soup as the main meal twice a day. Devotees are also encouraged to drink plenty of water. People following the diet are advised to avoid or limit dried fruits, nuts, seeds, and avocados, but are advised to consume most other oil-free and plant-based foods.

Keto Soup Diet

The keto soup diet often appeals to those following a ketogenic diet, a paleo diet, or a low-carb eating plan. The diet lasts five days and provides 1,200 to 1,400 calories and up to 20 grams of carbohydrates daily. Certain foods like nuts and dairy are taboo.

The soup is made with ingredients like bacon, olive oil, sun-dried tomatoes, red wine, squash, and green beans. Some substitutions are allowed, but those following the diet are advised to avoid certain vegetables, such as kale, as they can “hinder weight loss.” This claim is not supported by science. Kale is a nutrient-dense food; H. it is high in nutrients (such as vitamins and minerals) but low in calories.

A major disadvantage of many soup-based weight loss programs is that they don’t include physical activity instructions or a plan for transitioning to a long-term healthy eating program.

Benefits of Soup Diets

Especially using a soup diet to inspire more plant-based, nutrient-dense meals can offer some benefits.

May Increase Vegetable Intake: If you don’t eat vegetables regularly, a soup diet can help you eat more nutrient-dense vegetables. General guidelines recommend that adults eat at least five servings of vegetables each day. Soup can be a great way to boost your intake.

: If you don’t eat vegetables regularly, a soup diet can help you eat more nutrient-dense vegetables. General guidelines recommend that adults eat at least five servings of vegetables each day. Soup can be a great way to boost your intake. May Reduce Risk of Heart Disease: Studies have shown that a plant-based diet can help reduce the risk of heart disease and other health problems. However, keep in mind that a 7- to 10-day plant-based eating protocol is unlikely to have a significant long-term impact on your disease risk. But eating more vegetables might help you.

: Studies have shown that a plant-based diet can help reduce the risk of heart disease and other health problems. However, keep in mind that a 7- to 10-day plant-based eating protocol is unlikely to have a significant long-term impact on your disease risk. But eating more vegetables might help you. May lead to weight loss: Although evidence supporting soup-based diets is lacking, some research has found that eating soup as part of a regular diet may have some health benefits, including weight loss. In a 2011 study, eating soup was associated with a lower body mass index (BMI) and smaller waist circumference. However, the study was limited in that it only followed 103 men in Japan.

Disadvantages of soup diets

Typical soup diets are fad diets that are not backed by science. They can have health risks and other disadvantages.

Eliminates Healthy Foods: Experts agree that a soup-only diet would eliminate otherwise healthy food groups like fruits and grains, leading to nutrient deficiencies and imbalances.

: Experts agree that a soup-only diet would eliminate otherwise healthy food groups like fruits and grains, leading to nutrient deficiencies and imbalances. Very Restrictive: Some research suggests that restricting certain foods can create an unhealthy relationship with food.

: Some research suggests that restricting certain foods can create an unhealthy relationship with food. Unsustainable: The main concern with a soup diet is that it is unsustainable. These diets are not designed to last. Most programs last 10 days or less. You can lose a significant amount of weight in such a short amount of time, but the weight loss is likely due to water loss – not fat loss.

: The main concern of a soup diet is that it is unsustainable. These diets are not designed to last. Most programs last 10 days or less. You can lose a significant amount of weight in such a short amount of time, but the weight loss is likely due to water loss – not fat loss. Often high in sodium: A high-sodium diet is associated with health risks such as high blood pressure.

Is a Soup Diet a Healthy Choice for You?

The soup diet is similar to other diets based on individual food groups (called mono-diets). For example, there are pizza diets, smoothie diets, juice fasts, and even a taco diet. Almost all of these diets promise significant short-term weight loss, but are generally not sustainable.

The US Department of Agriculture’s Dietary Guidelines for Americans recommend eating a variety of fruits, vegetables, protein, grains, and good fats like nuts and seeds for a healthy, balanced diet.

You may be able to consume foods from every recommended food group on the soup diet, and you will most likely increase your intake of vegetables. Depending on the recipes you follow, you can also increase your intake of plant-based protein. Proponents of the soup diet often recommend cooking with healthy fats like olive oil. However, few soup diet plans encourage eating whole grains (or any grains at all). Also, most soup diets limit fruit consumption.

The USDA recommends consuming an average of 1,500 calories per day for weight loss, but this number can vary based on lifestyle, gender, current weight, and level of physical activity. Unlike other fast weight loss diets, you may be able to eat enough calories on a soup diet, but some soup diets recommend consuming 1,200 to 1,400 calories per day.

For some women trying to lose weight, this can be a reasonable calorie goal. Consult with your doctor or nutritionist to determine the optimal calorie goal that’s best for you and make sure you hit it. You can also try this calculator tool to find out your daily calorie needs.

Diets that contain foods from just one food group are not considered healthy because they limit your ability to get the wide range of nutrients your body needs. Plus, if you follow one of these programs and lose a significant amount of weight in a week or two, the weight will likely come back when you resume your normal eating regimen.

A word from Verywell

A delicious bowl of hot soup packed with protein and veggies can be a healthy addition to any diet plan. But a diet that eliminates healthy food groups is generally not recommended for sustained weight loss or wellness.

If you love eating soup and want to reap the benefits of incorporating more nutritious soups into your diet, experiment with making your own recipes at home along with other nutritious meals. A balanced diet combined with regular physical activity can help you achieve and maintain a healthy weight.

Keep in mind that long-term or short-term dieting may not be necessary for you, and many diets out there just don’t work, especially long-term. While we don’t endorse diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that best suits your dietary needs, genetic plan, budget, and goals.

If your goal is weight loss, remember that losing weight is not necessarily the same as being your healthiest self and that there are many other ways to strive for health. Exercise, sleep, and other lifestyle factors also play important roles in your overall health. The best diet is always the one that is balanced and fits your lifestyle.

introduction

We’re thrilled to know you’re ready to put more juice into your life. While we’re all about incorporating it into your daily life, whether it’s for a “let’s get a juice” date, an energy bridge to get you through 10am-3pm meetings, or just a celery juice every morning, sometimes we need a little more than that to help us get back on track.

Our all-day cleanses and half-day juice fasts are designed to provide some structure, so you can easily take it step-by-step, but with the flexibility to change things up a bit if you might hop, skip and along the way jump.

As always, we aim to make high nutrition accessible to all. With easy-to-understand instructions, prices and of course high-quality ingredients from farm to bottle, we bring it to you.

The advantages

Reset your routine

Just filling your body with juices can help you pay attention to your patterns and help you reset.

detoxification

Juicing can help remove toxins from your body.

vitamins & minerals

Fuel your body with health-boosting nutrients that help you feel good.

Better wellbeing

Rich in antioxidants and 100% plant-based, you’ll feel your best when you’re getting the nutrients you need.

All day cleaning

Hey you, I see you’re ready for your all-day cleanse! What does it include? Well, it includes 6 juices a day with no additional meals to give your digestive system a break and just provide your body with vitamins and minerals. When you first wake up, drink your first juice, and then each additional juice every two hours. Don’t forget to stay hydrated and drink water throughout the day.

Cleanse 1 With an added nut blend, this cleanse contains more protein and calories than our other cleanses to fuel you through the day. Consume in the following order: Vanilla Almond Green 2 Roots 2 Citrus 2 Green 3 Chocolate Almond

Cleanse 2 A fast using our most popular juices that balances taste and potency. Consume in the following order: Greens 2 Citrus 2 Greens 3 Roots 3 Citrus 1 Vanilla Almond

Cleanse 3 Advanced, this cleanse contains the highest amount of green juices and has the lowest number of natural sugars and calories of our all-day cleansing programs. Consume in the following order: Green 1 Citrus 1 Green 2 Green 1.5 Green 3 Vanilla Almond

Cleanse 4 This cleanse contains 4 juices and 2 smoothies for the protein, fiber and fat needed around the meal. Consume in the following order: Celery Juice Green 1 Avocado Green 1.5 Citrus Green 1 Chocolate Banana

Half day juice fast

Not quite ready for an all-day clean? Don’t sweat! Start the cleanse with half a day of juices. Here’s how it works: You drink 3 juices + 3 shots throughout the day, roughly from breakfast to lunchtime, and enjoy a plant-based meal at the end of the day. Just like our Full Day Cleanse, drink your first juice and shot when you wake up, and then another juice and shot every two hours thereafter. Finally, end your fast with a nutritious plant-based meal packed with healthy fats and protein. Don’t forget to stay hydrated and drink water throughout the day.

Detox Half Day Juice Fast This gentle half day fast contains 2 nutrient dense juices plus an almond milk blend and 3 wellness shots for an extra boost. Drink 1 juice and 1 shot 3 times throughout the day before breaking your fast with a plant-based dinner. Consume in the following order: Greens 3 + Energy Shot Citrus 2 + Wellness Shot Chocolate Almond + Vitality Shot

Refreshing Half-Day Juice Fast This half-day fast gets you started with 3 of our low-sugar juices from each category of vegetable, root and nut milks, and 3 wellness shots. Drink 1 juice and 1 shot 3 times throughout the day before breaking your fast with a plant-based dinner. Consume in the following order: Greens 1 + Reset Shot Roots 1 + Wellness Shot Vanilla Almond + Vitality Shot

Cleanup FAQs

What should I do if I get hungry?

Eat something! We always believe that you should listen to your body. Try a warm vegetable broth or almonds to help make ends meet.

do i have to drink water

Yes! You need water in addition to your juices to stay hydrated. Try our chlorophyll or aloe vera water for an extra boost to your cleanse or just stick with plain water (h2o, the elixir of life :))

can i drink coffee

We don’t recommend adding caffeine during your cleanse, but we understand that coffee can be a part of your daily routine. If you want to keep coffee as part of your routine while you clean, that’s fine!

What should I do to prepare for my cleanse?

About 2 to 3 days before you begin your fast, try cutting back on caffeine, processed foods, added sugars, and alcohol to help guide you into your fast.

What about during my cleaning?

Stick to the two-hour rule! Start your day by drinking your first full juice and another every two hours. Add a boost. Add our premium Aloe Vera & Chlorophyll Shots to every cleanse. You can add it to your water to boost your hydration, or take it as a shot throughout the day! Easy exercise. Feel free to move lightly to moderately, but above all, listen to your body!

After cleaning?

You managed! You should feel a great sense of accomplishment in this self-improvement step. Go back to the path that will help you continue to feel the benefits and maximize its effectiveness.

The more gently you reintroduce food into your diet, the smoother the transition will be. You may even find that all you crave is a green leafy salad or a plant-based meal with healthy fats.

Do you have any other questions that you don’t see here? Email us at [email protected]!

What is a juice cleanse?

A juice cleanse is not fasting! The goal is to replenish your body with vital nutrients, not deprive or starve your body. The traditional western diet is full of additives, preservatives and other toxins. A juice cleanse is a nutrient-dense way to detoxify your diet, new lifestyle, and/or vital organs and tissues.

Why should I do a juice cleanse?

We are an overweight yet ironically starving nation. Convenient, accessible, inexpensive, and processed foods have replaced quality ingredients. The result of eating highly processed foods has been linked to a significant increase in obesity and an increase in disease. A natural, cold-pressed juice cleanse provides your body with the essential nutrients it desperately needs in a form that’s easy to absorb and utilize.

What is the best cleaning for me?

It’s no secret that foods provide the best nutrition in their RAW form. A RAW Organic Juice Cleanse allows your body to absorb nutrients more fully and with the least amount of effort on the digestive system. Ideally, your food should get from the field to the table as quickly as possible. Any processing, including heat, reduces the nutritional value. Nutrition experts agree that a mostly RAW diet is best for optimal health. The best cleaning products are made from organic, unprocessed fruits and vegetables. If an organic detergent is not available, use a detergent that uses products that contain the least amount of preservatives, chemicals, and processing.

How many days should I do a juice cleanse?

There are different answers to this question. It is generally accepted that 3-7 days is optimal. For your first cleaning we recommend 3 days. After your first cleanse, you’ll have a much better idea of ​​how to incorporate a juice cleanse into your lifestyle and eating plan.

Are juice cleanses safe?

Juice purification experiences vary from person to person. Almost everyone is surprised by: 1) how much better and more energetic they feel, 2) how filling the juices are, and 3) positive change in cravings. Weight loss is also different. Be sure to let us know if you have any food allergies, are pregnant or have any other health concerns. Juice cleanses are not contraindicated for these individuals, but caution is advised.

What kind of support do I need for a juice cleanse?

If you’re a beginner, it’s a lot easier than you think! All you are doing is feeding your body highly nutritious food in liquid form. That being said, it’s fun to do a cleanse with a friend, family member, or co-worker. Sharing your experience with others is a fun bonding experience. We love to send our clients inspirational texts daily while they are on a multi-day cleanse. It’s always more fun to have support!

Will a juice cleanse cause significant changes in my bowel movements?

Each person’s digestive process and system is unique. Most health care providers agree that the normal range is between 3 bowel movements per week and up to 3 bowel movements per day. Many people will experience a slight increase in frequency and “softer” than normal bowel movements during a cleanse. A juice cleanse can help your body rid itself of waste, toxins, and in some cases colon plaque, so there may be a visible change in color and consistency during the cleanse. If you have any health concerns, please contact your doctor for advice.

I’m ready for a juice cleanse, how should I prepare?

The amount and degree of preparation depends on your current diet. If your eating habits resemble those of Fat, Sick and Nearly Dead star Joe Cross, we recommend a longer transition period than for someone who is already eating clean. For best results, the best preparation is to wean yourself off processed foods, beef, pork, soda, and alcohol for 3-4 days before starting the juice cleanse. After your cleanse, relax back into your “reality” and eat raw or vegetarian and drink a little more than usual. You have done some amazing things for your body by doing a cleanse. So try to enhance your new experience by rewarding your body with the raw and unprocessed foods it needs to maintain optimal health.

As you transition back to your regular diet after a juice cleanse, you may be wondering what to eat to maximize all of those post-cleanse feel-good benefits.

Knowing which foods to bring back into your diet (and which to avoid) will help you make the most of your detox and keep your healthy eating habits on track.

As dedicated juicers, we’re sharing our top post-cleanse food tips to help you get the most out of your juicing cleanse.

Tips to help you get back to your regular healthy diet

1. EAT WHOLE FOODS.

Given the convenience of processed and refined foods, they can be difficult to avoid. But eating whole foods provides many more nutrients to benefit your body — and is easy on your digestive system when you return to your regular diet. After your juice cleanse, stick to whole foods like organics, nuts, beans, and other foods with no added sugars or preservatives.

2. INCLUDE LOTS OF FRUITS AND VEGETABLES.

Try to include 2 servings of fruit and 3 to 5 servings of vegetables in your meals each day. Vegetables can be eaten raw, lightly steamed, or roasted. Get all the fiber you can to keep your digestive processes going from fiber-rich fruits and vegetables like carrots, apples, broccoli, and raspberries. These foods are all good for digestion (and they’re delicious too!).

3. EAT HEALTHY FATS.

Healthy fats are easy to incorporate into your diet and can keep you full and satisfied post-cleanse — making you less likely to snack and sap the benefits of your cleanse. Get your healthy fats from foods like avocados, olives, nuts, tofu, and peanut butter.

4. MONITOR (& REDUCE) YOUR SUGAR INTAKE.

Refined sugar is harder for your body to digest and can make it harder for your body to transition back to solid foods. Avoid processed foods and drinks with added sugars and instead stick to natural sugars found in fruits or honey.

5. AVOID COFFEE AND OTHER CAFFEINE.

Because you’re skipping this before and during your cleanse, you may be more sensitive to caffeine. Jumping right back into your morning coffee can throw off your sleep schedule and make you jittery throughout the day. Introduce caffeine back into your diet slowly, starting with half a cup a day.

6. SKIP HAPPY HOUR.

Your liver has been working hard to detoxify your body for the past few days, so give it a little break. Wait at least a week before reintroducing alcohol into your diet.

7. DRINK PLENTY OF WATER.

Staying hydrated helps improve digestion and keeps your body running smoothly. Drink hot (or warm) water with lemon and herbal teas to get your digestive system back into normal daily routine.

Your post-cleanse nutrition guide

If you’re wondering what to eat after a cleanse and are adjusting to a regular healthy diet, try these post-cleanse meal suggestions in the days following your cleanse.

day 1

Eat 3 small meals.

Stick to easily digestible fruits like bananas, melons, and watermelons.

Make full meals back with something light and simple like a soup made with veggies like squash, squash, beets, and green beans.

Drink 8 cups of water and/or herbal teas throughout the day. Stay away from caffeinated teas and coffee on day one to avoid upset stomach or jitters.

day 2

Introduce small portions of rice or quinoa.

Continue to eat more of the fruits and vegetables recommended on Day 1.

Add healthy fats to stay full longer. Avocados, nuts, and natural peanut butter are tasty sources of these healthy fats.

Introduce starchy vegetables like sweet potatoes for extra iron and calcium.

Drink 8 cups of water and/or herbal teas throughout the day.

Start reintroducing caffeine in small amounts, if desired. Try drinking half a cup of black coffee and see how you feel. Increase in small amounts over the next few days.

day 3

Introduce dairy products like yogurt and skim milk slowly, if desired. If you don’t eat dairy, use your regular alternatives like almond or coconut milk.

Introduce more of your favorite fruits and vegetables.

Include small amounts of easily digestible animal proteins like eggs. For now, avoid red meat and opt for lean chicken or tofu alternatives.

Drink 8 cups of water and/or herbal teas throughout the day. If you wish, you can continue drinking caffeine as normal.

Day 4 – And beyond

Continue your healthy eating habits and adapt them to your preferences. The first few days after a juice cleanse is all about maximizing the benefits by reintroducing healthier foods into your diet. After a few days on a juice-based diet, getting back to solid foods can be a bit of a challenge, so take some time to get your body back to your normal diet. Introduce gluten, dairy, and red meat slowly, just to make sure you don’t overwhelm your system and end up feeling sick.

Get more out of your juice cleanse

A juice cleanse can be challenging (especially if it’s your first!), so congratulations on completing it. Now, make sure you maximize the benefits by sticking to a healthy diet afterwards. Incorporating the right foods into your diet will help you get the most out of your cleanse and keep your journey to a healthy lifestyle on track.

Detox diets are becoming increasingly popular strategies to facilitate toxin elimination and weight loss. Their promotion has led to the development of numerous detox diets and drinks. Many people believe that using these detox products can help them lose weight and improve their overall health. But is this the case? This question can only be answered if you understand the detoxification process. In this article we look at the detox concept. We will look at segments such as B. what a detox entails, what comes out of your body when you detox, and signs that you need to detox. Just look!

What to Detox?

Detoxification or detoxification is the process that helps your body get rid of toxins. The belief is that eliminating toxins will help improve your overall health and even promote weight loss (3).

Science indicates that the body is well equipped to detoxify itself. Despite this, there are people who follow these diets and use these products.

The most common detox diet programs include juice fasts, strict vegan eating plans, liquid diets, and supplements. (3). In addition, there are detox diets that target different organs. For example, a kidney detoxification cure.

This cleansing may involve consuming certain herbs and foods that are said to trigger the kidney to eliminate toxins (9). For example, check out these sample recipes that can be included in a kidney cleanse plan (8):

Breakfast Ideas:

Smoothie made with one beetroot, two apples, half a lemon juice, half a cucumber and an inch of grated ginger.

1 cup almond milk, 1 frozen banana, 1 tablespoon ground flaxseed, 1/2 cup spinach, and 1/4 cup mixed berries.

Lunch Ideas:

A large mixed green salad with tofu or grilled chicken, ½ red onion, 1 cup chopped apple, and ¼ cup grapes.

1 cup cooked brown rice, 1/2 cup cooked beans, 1/4 cup green beans, 1/4 cup chopped carrots, and 1 teaspoon minced garlic.

Dinner ideas:

An 8-ounce smoothie made with 1 cup coconut water, 1 cup blueberries, 1/2 cup mango, 1 cup kale, 1 tablespoon lemon juice, and 1 tablespoon ground flaxseed.

Vegetable soup made with 1 yellow onion, 1 can kidney beans, 1/4 cup parsley, 2 teaspoons minced garlic, 2 stalks celery, 1 sweet potato, 1 cup carrots, 1 cup tomatoes, and 4 cups sodium vegetable broth.

You can also follow a colon detox diet or consume certain teas to flush out the colon (2). Similarly, if you think your liver needs a detox, you can perform a liver flush to flush out toxins in your liver (1).

Do not attempt any of these eating plans without first talking to your doctor.

Read more: Celery Juice Detox: Does It Work?

Do Detox Diets Work?

After learning that the body can detoxify on its own, you may question the effectiveness of detox diets. According to Medical News Today, most detox diets have no scientific evidence of their effectiveness or safety (3).

Medical News Today also points out the following critical points with detox diets:

There is a multitude. You cannot exhaust the list of detox diets, whether solid or liquid, that are available online. They range from herbal detoxes to juices to smoothie detoxes. Talk to your doctor or nutritionist to determine if a detox diet is right for you.

A few are safe. Although there is no clinical evidence of their safety, Medical News Today states that some are safe as they are only observed for a few days (3). Again, some encourage healthy eating habits, especially plant-based ones.

They can get expensive. Some detox diets can be expensive, especially those that require supplements and herbs (3).

Some may encourage the use of dangerous practices. Medical News Today also notes that some detox diets can encourage harmful practices like a coffee enema. This is a practice that requires a person to administer coffee through their rectum (3). This practice has serious side effects, including rectal burns, rectal perforation, and electrolyte imbalance (3).

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The detoxification process/system

The scientific definition of detoxification is the body’s natural process, primarily involving the kidneys, skin, and liver, to remove waste products and toxins (4). We are exposed to more toxins in today’s generation than in the past, which is why we need to pay more attention to detoxification.

Experts recognize that the most important means of eliminating toxins are through improved diet, hydration, and supplementation (4). Note, however, that the experts are emphasizing nutritional enhancement, not a detox diet. For them, the secret to a thorough detox is to eat a nutritious diet and drink water, rather than using one of the much-publicized detox diets and drinks.

Typically, your liver makes up the detoxification system as it is the body’s primary filtering system (4). It is responsible for turning toxins into waste products and cleaning your blood (4). Your skin is another part of the detox system as it helps get rid of waste through the skin through perspiration.

Kidneys are the other organs that make up the detoxification system. They are responsible for removing toxins, waste, and excess water from the body by excreting them in your urine (9).

Read more: Dandelion Tea Detox: Benefits, Side Effects, and How to Boost Your Body’s Detox Capabilities

What comes out of your body when you detox?

Again, we emphasize that the best detox regimen is initiated by your body itself. Through its natural detoxification processes, your body removes and excretes:

urea

Urea is the main waste product removed from your body by the kidneys. According to Medical News Today, urea is a byproduct of protein breakdown (8).

uric acid

Uric acid is another waste product that is excreted by the kidneys when the body detoxifies. It results from the breakdown of nucleic acids (8).

ammonia

Ammonia is another waste product that is removed by the liver and converted into urea. Urea is then removed from the body by the kidneys via urine (7).

creatinine

Creatinine is an undesirable metabolite that is removed from the blood by the kidneys during detoxification by glomerular filtration or proximal tubular secretion (7).

Industrial toxins

When your body detoxifies, it also removes industrial toxins like heavy metals and some new molecules from nature (7).

other waste

Detoxification also helps your body get rid of other toxins, such as unwanted products of hemoglobin metabolism and toxins that have been made water-soluble by phase two in the liver (5). Additionally, the detoxification process can also help flush out hormone metabolites and nutrients or foods that are consumed in excess, such as salt and vitamins C and B (7).

Excess sebum and dead skin cells

These are some of the things that come out of your body when you use skin detox products. Most skin detox products are pure skin care products.

These products can help you remove excess sebum and dead skin cells that could be clogging your skin pores. However, be very careful when purchasing skin care products as some may contain harmful products. Speak to your dermatologist first and get recommendations for the best skin care products based on your skin type and sensitivity.

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Significant signs that you need to detox

Although your body detoxifies on its own, it can send you some messages to use cleansing strategies, such as: B. Drinking more water. Some signs to look out for are:

Fatigue. This is one of the signs that your body is in dire need of a detox. You can naturally cleanse through strategies like drinking more water. Fatigue can also be due to many other things. So talk to your doctor if hydration doesn’t help.

Disturbed sleep patterns. Fatigue goes hand in hand with disrupted sleep patterns. You may be tired because you are not getting enough sleep. In such a case, you can of course help cleanse the kidneys through hydration and dietary changes (8). These dietary changes include avoiding processed foods, refined carbohydrates, sugary foods, artificial sweeteners, caffeine, alcohol, high-sodium foods, and possibly even animal proteins like pork and beef (8).

Rare bowel movements. Irregular bowel movements can lead to a build-up of waste and toxins in your gastrointestinal tract. Additionally, it can also be a symptom of slowed digestion, along with constipation and overexertion (6). Your liver gets rid of some waste products through your gastrointestinal tract. Drinking more water and eating high-fiber foods can help get things going again.

skin problems. The body can also tell you about congested skin with toxins when you start having a breakout. You could have acne, rosacea, or even dry skin. Talk to your dermatologist about these symptoms and how to treat them.

The final result

Detox is a natural process initiated and carried out by the body itself. What comes out of your body when you detox? Numerous waste products such as urea, uric acid, creatinine, excess sebum, dead skin cells and industrial toxins. Your body can tell you it needs to detoxify with signs like fatigue, poor sleep quality, infrequent bowel movements, and skin problems. Make sure to talk to your doctor before going on a detox diet.

DISCLAIMER:

This article is for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied upon in making decisions. Any action you take based on the information contained in this article is entirely at your own risk and responsibility!

SWELL:

A juice cleanse is a period of replacing your meals with freshly squeezed or squeezed juices. It allows you to give your body a break from digesting normal, non-liquid food sources. A juice cleanse detoxifies your body from substances that cause fatigue, indigestion, fatigue, inflammation, weight problems, skin problems and allergies. Because of the diets many of us live by, our bodies are full of processed foods, salt, sugar and artificial ingredients. A juice cleanse gives your body a chance to rest and start over. While your body is resting, it is getting the nutrients and vitamins it needs to live a healthy life. A good juice cleanse is like hitting the reset button on your body, but it’s a process to reaping the full benefits of the cleanse.

How long does a juice cleanse last?

The answer may vary. A day or two can help get you back on track if you’ve had an overly busy weekend or after holidays like Thanksgiving or Christmas. Three or four days is ideal for an initial cleanse, ideal for someone looking to start a healthy lifestyle. Some people talk about healthy eating, while we would only suggest a juice cleanse. It’s best to start juicing for a few days to get your body used to what you’re doing. Once you start, your body will be craving the juice. It knows how to process the fresh healthy juice and you will feel healthier. Many people experience increased energy as a result of a cleanse. This positive experience will inspire you to keep juicing. A five or more day juice cleanse is for the experienced juicer who wants to really make a deep change in their eating habits. Extended cleanses like five or more days are long enough to detoxify and heal any damage.

How often should you do a juice cleanse?

It’s best to do a three-day juice cleanse if you feel like your eating habits need cleaning. If you’re feeling lethargic, bloated, or not like yourself, that’s a good indicator that you should do a cleanse. Some people do a cleanse every Monday to reset their body from the weekend. Others do longer cleanings when the seasons change, or even once a year. Be in tune with your own body and what you are feeling is best based on how you are feeling.

A VERY IMPORTANT NOTE: You should consult your doctor before attempting any type of juice cleanse, as people react differently to suddenly switching from a food to a juice diet. YOUR DOCTOR’S APPROVAL IS STRONGLY RECOMMENDED BEFORE STARTING A JUICE CLEANSE.

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The article then outlines some common questions about constipation, including its causes and treatment.

We also look at some of the alternative options and discuss when a person needs to see a doctor.

This article explains what constipation is and outlines the symptoms of the condition. It also lists foods and drinks that can help relieve it.

Constipation is the medical term for a reduction in bowel movements or difficulty passing a bowel movement. Eating certain foods can help relieve and prevent constipation.

Constipation is common. In the United States, about 16 out of 100 adults suffer from constipation. The risk increases with age, with constipation affecting about 33 in 100 adults aged 60 and over.

Everyone’s bowel habits are different, but people with constipation typically have fewer than three bowel movements a week.

Constipation is the medical term for when a person has a reduction in bowel movements or difficulty passing a bowel movement.

A person may also notice small streaks of bright red blood in the stool or on the toilet paper after wiping.

Aside from having fewer than three bowel movements a week, people with constipation may also experience the following symptoms:

The human gut reacts differently to food. However, the following may help relieve constipation.

1. Olive and Flaxseed Oil

Olive and flaxseed oil have a mild laxative effect and help facilitate the flow of substances through the intestines.

These oils also contain compounds that improve digestion and have antioxidant, antibacterial, and anti-inflammatory properties.

A 2015 randomized controlled trial found that olive and flaxseed oil helped relieve constipation in people undergoing hemodialysis — blood filtering.

In this study, the effects of olive oil and flaxseed oil were comparable to those of mineral oil, a laxative that medical professionals sometimes recommend to treat constipation.

2. Probiotics

Probiotics are beneficial bacteria that can help improve gut health and soften stools.

A 2017 systematic review of four randomized controlled trials (RCTs) examined the effectiveness of probiotics for treating constipation in older adults. Overall, the analysis suggested that probiotics improved constipation by 10-40% compared to a placebo.

The authors noted that most RCTs involved the probiotic strain Bifidobacterium longum. More RCTs are needed to determine the most effective probiotic strains, dosages, and treatment durations.

yogurt and kefir

Many dairy products, including yogurt and kefir, contain probiotics.

A 2017 study looked at the effectiveness of kefir in preventing constipation in people with mental and physical disabilities. For 12 weeks, the participants each received 2 grams (g) of freeze-dried or “lyophilized” kefir with their meals.

The study found that kefir significantly reduced constipation. However, while some individuals experienced complete relief from constipation, others experienced no effect. The authors concluded that consuming kefir daily could help prevent constipation.

sauerkraut

Sauerkraut is a fermented cabbage dish that contains probiotic bacteria that may help promote gut health and relieve constipation.

A 2016 study found that two tablespoons of homemade sauerkraut contained about the same amount of bacteria as probiotic supplements.

3. Vegetables and legumes

Vegetables are high in insoluble fiber. This type of fiber adds bulk to the stool, which helps promote more regular bowel movements.

broccoli

Broccoli contains sulforaphane, a substance that may protect the gut and aid digestion.

Sulforaphane may also help prevent the overgrowth of some gut microorganisms that can interfere with healthy digestion.

In a 2017 study, healthy people ate either 20g of raw broccoli sprouts or 20g of alfalfa sprouts daily for four weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and faster bowel movements.

4. Legumes

Most beans, lentils and peas are very high in fiber.

A 2017 study found that 100g of cooked legumes accounts for about 26% of the daily fiber intake that doctors in the US recommend.

A 100g serving of legumes also contains significant amounts of other nutrients that help relieve constipation, such as:

5. Fruits

Fruits are also high in insoluble fiber and many also have high water content. This makes fruit particularly effective in relieving constipation. Below are some fruits that people can try to relieve symptoms.

High-fiber fruits

High-fiber fruits that may help relieve constipation include:

Kiwis: On average, 100g of kiwis contain about 3g of fiber. Kiwis also contain the enzyme actinidin, which relieves upper gastrointestinal symptoms, such as: E.g.: abdominal discomfort, pain, indigestion, reflux

On average, 100g of kiwis contain about fiber. Kiwis also contain the enzyme actinidin, which causes upper gastrointestinal symptoms such as: B.: Apples and pears: These fruits contain a lot of water, which can facilitate digestion and prevent constipation. To get the most benefit from apples and pears, a person should eat them raw and whole with the skin intact. These fruits contain several compounds that improve digestion, including: fiber, sorbitol, fructose

These fruits are high in water, which can aid in digestion and prevent constipation. To get the most benefit from apples and pears, a person should eat them raw and whole with the skin intact. These fruits contain several compounds that improve digestion, including: Grapes: These fruits have a high skin-to-flesh ratio and are high in fiber. They also contain plenty of water, which helps moisturize hard stools.

These fruits have a high skin-to-flesh ratio and are high in fiber. They also contain plenty of water, which helps moisturize hard stools. Blackberries and Raspberries: These fruits are high in fiber and water, which can help relieve constipation. A person can try to eat a handful or two of raw, washed blackberries or raspberries daily.

Aside from being high in fiber, prunes also contain sorbitol and phenolic compounds that may have gastrointestinal benefits.

A 2018 study looked at the effect of prunes on the severity of constipation in women aged 60 and older. The researchers divided the 60 participants into two groups of 30 each.

Both groups continued to eat their usual diet. However, the treatment group received 50 g of rehydrated prunes every morning for three weeks.

In contrast to the control group, the treatment group showed a significant reduction in the severity of constipation symptoms. These changes began at the end of the first week and continued through the end of the third week.

The authors concluded that prunes could be an effective adjunctive treatment in reducing the severity of constipation in older women.

6. Whole wheat bread, cereal and pasta

Whole grains are an excellent source of insoluble fiber. To get the most nutrients from whole grains, a person should eat them raw or lightly cooked.

wheat bran

Wheat bran is the tough outer layer of the wheat grain. It is high in insoluble fiber.

A 2017 study looked at the effectiveness of wheat bran for treating constipation in infants and older children. The researchers studied 51 children for seven months.

Over this period, researchers linked increases in bran intake to significant improvements in bowel habits. At the end of the study, 86% of the children had improved bowel habits.

7. Liquids

Liquids add moisture to the stool, making it softer and easier to pass. Below are some liquids that people can try if they are constipated.

water

Dehydration is a common cause of constipation. When a person is dehydrated, their intestines cannot add enough water to the stool. Dehydration results in hard, dry, lumpy stools that are difficult to pass.

Drinking plenty of water can help relieve or resolve symptoms and prevent a person from becoming constipated.

Read more about drinking water here.

Clear soups

Clear soups can be particularly effective at relieving constipation, since warm liquids and foods are generally easier to digest.

Q: Why a juice cleanse?

A: A cleanse gives your digestive system a well-deserved vacation and rejuvenates your entire body.

Our bodies are constantly bombarded with toxins. In addition to those produced by normal bodily functions, we expose ourselves to countless others every day. Sun exposure and air pollution are inevitable. Most groceries are conveniently packaged with preservatives and GMOs, and that late night in Kirkwood left its mark even after the hangover had worn off. Your digestive system, liver and kidneys can’t keep up. Impure skin, obesity and lack of energy can also indicate imbalances.

Juice cleanses are the reset your body needs. They provide all the necessary nutrients and allow your body to fully detoxify. By giving the digestive system a break, energy can be redirected elsewhere to rejuvenate the entire body.

Q: What are the differences between the three purifications?

A: Our options vary depending on the sweetness level. Sweeter cleans are easier but less efficient.

If this is your first clean or it has been a while, we recommend the Beginner Clean. A perfect blend of citrus, veggies and nut milks, it’s the sweetest option and will ease your body’s detoxification process. It’s the perfect kickstart to the healthy lifestyle you’ve been talking about for years.

Our Intermediate cleans the insert and adds more green juices. Not too sweet, not too strong, it’s our most popular option and will detox and refresh you.

For those who want maximum results, our advanced cleaning is just the ticket. It minimizes your sugar intake and floods your system with phytonutrients and enzymes.

Q: What side effects should I expect?

A: There may be minor side effects.

Since your body is used to fighting toxins, it actually comes as a bit of a shock when it’s able to focus on itself. (It’s like boredom in the first year of retirement.) Side effects may include fatigue, dizziness, brief bouts of nausea, increased (or decreased) bowel movements, and a mild headache. (These headaches tend to last longer in individuals who regularly consume caffeine. We recommend weaning off caffeine as much as possible before cleansing.) Since detoxification is at its peak for the first 48 hours, side effects may occur during this time be more intense. The positive, refreshing results will soon follow and are worth the early challenges.

Q: How long should I clean?

A: We offer 1 to 5 day cleanses that you can mix and match.

We charge our cleanings per day ($48/day) so you can choose what’s right for you. Most of our clients cleanse for 3-5 days, which is the ideal balance between enjoying the detox and maintaining complete self-control. As our juices are raw and perishable, we can only deliver up to 3 days at a time.

Q: How do I prepare for my cleaning?

A: Minimize dairy, caffeine, wheat, refined sugar, nicotine and alcohol.

Start by minimizing these foods for a day or three. This maximizes detoxification and minimizes potential side effects. The duration of the preparation is highly dependent on the frequency with which you consume these substances. If you’re living the life of a ’70s rock star, maybe take a week or two.

Q: I’m really hungry! can i eat

A: Eating minimizes detoxification, so if you must eat, follow the recommendations below.

We don’t recommend eating solid foods during the cleanse, but we know the struggle is real. If you must eat, the lighter the better. This is because as your body expends energy digesting food, the detoxification process slows down. Celery, cucumber, apples, bananas, avocados, carrots, chia seeds, or almonds soaked in water are great options. We also recommend mixing your juice with a frozen banana or soaked almonds. This adds substance to your juice and fills your stomach.

Q: What if I’m tired? can i drink coffee

A: We recommend yerba mate or green tea instead.

It is 100% normal and healthy to feel tired while cleaning. Your body works hard to cleanse itself while not dealing with toxins. A little lethargy is totally natural, but drinking coffee isn’t the answer! Caffeine stimulates the liver, which is totally counterproductive. If you need an energy boost, opt for fresh yerba mate or green tea! Both make for a productive pick-me-up.

Q: Can I exercise?

A: Just like eating, the lighter the better!

The detoxification process itself is a workout for your body, so stick to light exercise. Yoga, Pilates, jogging and walking etc are all great options. If you plan to exercise, save a sweeter juice to drink afterwards. These juices are the best at replenishing your glycogen stores and helping minimize post-work feeling.

Q: Should I consult my doctor before a juice cleanse?

A: Yes. As with most things, doctors know best.

While juice cleanses have universal benefits, not everyone is created exactly the same. Please consult your doctor before ordering your cleaning, especially if you are currently taking any prescription medication or have any medical conditions. If you are currently pregnant or breastfeeding, we recommend waiting to cleanse!

The article then outlines some common questions about constipation, including its causes and treatment.

We also look at some of the alternative options and discuss when a person needs to see a doctor.

This article explains what constipation is and outlines the symptoms of the condition. It also lists foods and drinks that can help relieve it.

Constipation is the medical term for a reduction in bowel movements or difficulty passing a bowel movement. Eating certain foods can help relieve and prevent constipation.

Constipation is common. In the United States, about 16 out of 100 adults suffer from constipation. The risk increases with age, with constipation affecting about 33 in 100 adults aged 60 and over.

Everyone’s bowel habits are different, but people with constipation typically have fewer than three bowel movements a week.

Constipation is the medical term for when a person has a reduction in bowel movements or difficulty passing a bowel movement.

A person may also notice small streaks of bright red blood in the stool or on the toilet paper after wiping.

Aside from having fewer than three bowel movements a week, people with constipation may also experience the following symptoms:

The human gut reacts differently to food. However, the following may help relieve constipation.

1. Olive and Flaxseed Oil

Olive and flaxseed oil have a mild laxative effect and help facilitate the flow of substances through the intestines.

These oils also contain compounds that improve digestion and have antioxidant, antibacterial, and anti-inflammatory properties.

A 2015 randomized controlled trial found that olive and flaxseed oil helped relieve constipation in people undergoing hemodialysis — blood filtering.

In this study, the effects of olive oil and flaxseed oil were comparable to those of mineral oil, a laxative that medical professionals sometimes recommend to treat constipation.

2. Probiotics

Probiotics are beneficial bacteria that can help improve gut health and soften stools.

A 2017 systematic review of four randomized controlled trials (RCTs) examined the effectiveness of probiotics for treating constipation in older adults. Overall, the analysis suggested that probiotics improved constipation by 10-40% compared to a placebo.

The authors noted that most RCTs involved the probiotic strain Bifidobacterium longum. More RCTs are needed to determine the most effective probiotic strains, dosages, and treatment durations.

yogurt and kefir

Many dairy products, including yogurt and kefir, contain probiotics.

A 2017 study looked at the effectiveness of kefir in preventing constipation in people with mental and physical disabilities. For 12 weeks, the participants each received 2 grams (g) of freeze-dried or “lyophilized” kefir with their meals.

The study found that kefir significantly reduced constipation. However, while some individuals experienced complete relief from constipation, others experienced no effect. The authors concluded that consuming kefir daily could help prevent constipation.

sauerkraut

Sauerkraut is a fermented cabbage dish that contains probiotic bacteria that may help promote gut health and relieve constipation.

A 2016 study found that two tablespoons of homemade sauerkraut contained about the same amount of bacteria as probiotic supplements.

3. Vegetables and legumes

Vegetables are high in insoluble fiber. This type of fiber adds bulk to the stool, which helps promote more regular bowel movements.

broccoli

Broccoli contains sulforaphane, a substance that may protect the gut and aid digestion.

Sulforaphane may also help prevent the overgrowth of some gut microorganisms that can interfere with healthy digestion.

In a 2017 study, healthy people ate either 20g of raw broccoli sprouts or 20g of alfalfa sprouts daily for four weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and faster bowel movements.

4. Legumes

Most beans, lentils and peas are very high in fiber.

A 2017 study found that 100g of cooked legumes accounts for about 26% of the daily fiber intake that doctors in the US recommend.

A 100g serving of legumes also contains significant amounts of other nutrients that help relieve constipation, such as:

5. Fruits

Fruits are also high in insoluble fiber and many also have high water content. This makes fruit particularly effective in relieving constipation. Below are some fruits that people can try to relieve symptoms.

High-fiber fruits

High-fiber fruits that may help relieve constipation include:

Kiwis: On average, 100g of kiwis contain about 3g of fiber. Kiwis also contain the enzyme actinidin, which relieves upper gastrointestinal symptoms, such as: E.g.: abdominal discomfort, pain, indigestion, reflux

On average, 100g of kiwis contain about fiber. Kiwis also contain the enzyme actinidin, which causes upper gastrointestinal symptoms such as: B.: Apples and pears: These fruits contain a lot of water, which can facilitate digestion and prevent constipation. To get the most benefit from apples and pears, a person should eat them raw and whole with the skin intact. These fruits contain several compounds that improve digestion, including: fiber, sorbitol, fructose

These fruits are high in water, which can aid in digestion and prevent constipation. To get the most benefit from apples and pears, a person should eat them raw and whole with the skin intact. These fruits contain several compounds that improve digestion, including: Grapes: These fruits have a high skin-to-flesh ratio and are high in fiber. They also contain plenty of water, which helps moisturize hard stools.

These fruits have a high skin-to-flesh ratio and are high in fiber. They also contain plenty of water, which helps moisturize hard stools. Blackberries and Raspberries: These fruits are high in fiber and water, which can help relieve constipation. A person can try to eat a handful or two of raw, washed blackberries or raspberries daily.

Aside from being high in fiber, prunes also contain sorbitol and phenolic compounds that may have gastrointestinal benefits.

A 2018 study looked at the effect of prunes on the severity of constipation in women aged 60 and older. The researchers divided the 60 participants into two groups of 30 each.

Both groups continued to eat their usual diet. However, the treatment group received 50 g of rehydrated prunes every morning for three weeks.

In contrast to the control group, the treatment group showed a significant reduction in the severity of constipation symptoms. These changes began at the end of the first week and continued through the end of the third week.

The authors concluded that prunes could be an effective adjunctive treatment in reducing the severity of constipation in older women.

6. Whole wheat bread, cereal and pasta

Whole grains are an excellent source of insoluble fiber. To get the most nutrients from whole grains, a person should eat them raw or lightly cooked.

wheat bran

Wheat bran is the tough outer layer of the wheat grain. It is high in insoluble fiber.

A 2017 study looked at the effectiveness of wheat bran for treating constipation in infants and older children. The researchers studied 51 children for seven months.

Over this period, researchers linked increases in bran intake to significant improvements in bowel habits. At the end of the study, 86% of the children had improved bowel habits.

7. Liquids

Liquids add moisture to the stool, making it softer and easier to pass. Below are some liquids that people can try if they are constipated.

water

Dehydration is a common cause of constipation. When a person is dehydrated, their intestines cannot add enough water to the stool. Dehydration results in hard, dry, lumpy stools that are difficult to pass.

Drinking plenty of water can help relieve or resolve symptoms and prevent a person from becoming constipated.

Read more about drinking water here.

Clear soups

Clear soups can be particularly effective at relieving constipation, since warm liquids and foods are generally easier to digest.

This article provides an overview of different types of soup diets, the pros and cons of these diets, and whether a soup diet is effective for weight loss.

Since the goal is to lose weight fast, most of these diets are only for 5-10 days.

Instead of an official soup diet, there are several soup-based diets. While some only eat soup for the duration of the diet, others also include a limited list of allowable foods.

There are many types of soup diets, some of the most popular of which are listed below. Just keep in mind that there is currently no research on the effectiveness of these specific diets.

Broth based soup diet

Broth-based soup diets generally last 7 days. However, some may take up to 10-14 days. Proponents of a broth-based diet claim you can lose as much as 10 or even 20 pounds (4.5 to 9 kg) during this time.

On a broth-based soup diet, cream soups are limited because they are higher in calories and fat. Instead, you’re encouraged to consume homemade or canned broth-based soups that contain vegetables and protein.

While some programs recommend consuming only broth-based soups, others may allow small amounts of low-calorie options like lean protein, non-starchy vegetables, and fat-free dairy.

Bean Soup Diet

One of the most popular bean soup diets comes from Michael Greger, MD, author of How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease.

The diet encourages consumption of Dr. Greger’s Champion Vegetable Bean Soup up to twice a day. In addition to the soup, you are allowed to eat all oil-free, plant-based foods such as whole grain products, fruit and vegetables.

Although there is no calorie limit, the diet recommends limiting your intake of high-calorie foods like dried fruits and nuts for optimal weight-loss results.

Unlike other soup diets, Greger’s is meant to be a lifelong conversion to a plant-based diet.

Proponents of this diet claim that you can lose 4 to 7 kg in just the first week.

There is currently no research on Greger’s bean soup diet. However, plant-based diets have been linked to benefits for weight loss and heart health (1, 2).

Cabbage Soup Diet

One of the most popular soup diets, the cabbage soup diet is a 7-day meal plan that involves eating a chicken or vegetable broth-based soup that contains cabbage and other low-carb vegetables.

In addition to cabbage soup, you can also have one or two other low-calorie foods, such as skim milk or leafy greens.

According to the diet, if you follow the nutrition plan exactly, you can lose up to 4.5 kg in 7 days.

Chicken Soup Diet

The chicken soup diet is a 7-day weight loss diet that involves eating chicken soup with every meal except breakfast.

For your morning meal, you can choose from five low-calorie options, including foods like fat-free milk and yogurt, fat-free cheese, whole grain cereal or bread, and fresh fruit.

For the rest of the day, the diet recommends consuming small portions of homemade chicken soup frequently throughout the day. By eating small, frequent portions of soup, the diet aims to help reduce cravings and promote feelings of fullness.

The soup itself is low in calories and carbs because it’s made with broth, cooked chicken, flavorings like garlic and onion, and lots of non-starchy veggies like carrots, beets, broccoli, and collards.

Keto Soup Diet

Designed for those following the ketogenic (keto), Paleo, Whole30 or other low-carb diet, the Keto Soup Diet claims it can help individuals lose up to 10 pounds in just 5 days ) to decrease.

As with the general keto diet, the soup version is a low-carb, high-fat, and moderate-protein meal plan. The program provides 1,200-1,400 calories per day, limits carbohydrates to 20 grams per day, and limits nuts, dairy, and artificial sweeteners.

The plan recommends eating the same breakfast every day, which consists of eggs, butter, bacon, avocado, and unsweetened bulletproof coffee. A low-carb, high-fat snack is also allowed, e.g. B. Celery with keto-friendly tuna salad.

For the rest of the day, eat four cups of keto soup divided between lunch and dinner. The soup recipe includes ingredients such as chicken, bacon, olive oil, chicken stalk, sun-dried tomatoes, mushrooms, and other low-carb veggies and herbs.

Sacred Heart Soup Diet

Similar to the Cabbage Soup Diet, the Sacred Heart Soup Diet is a 7-day eating plan consisting almost entirely of a broth-based soup with non-starchy vegetables.

While other low-calorie foods are allowed, the diet is very specific as to what foods can be included each day.

When followed exactly, the Sacred Heart Soup Diet claims to help you lose 10-17 pounds (4.5-8 kg) in 1 week.

The military diet is a trending diet that isn’t really associated with the military but is widely touted on social media to help you lose weight fast – up to 10 pounds (4.5 kg) in a week. It’s designed to boost your metabolism by promoting a 3-day calorie restriction achieved by following a set, low-calorie menu followed by a period of unrestricted eating, all without taking any supplements or paying any fees or subscriptions. While the diet can result in rapid, short-term weight loss, it is very restrictive and the results are unlikely to be sustainable over the long term. Also, crash diets like this can affect your relationship with food due to their restrictive nature. This article explains everything you need to know about the military diet, including an eating plan, its risks, and whether it’s effective for weight loss. Share on Pinterest shutter_m/Getty Images

What is the military diet? The military diet, also known as the 3-day diet, is a short-term, rapid weight-loss diet that claims to help you lose up to 10 pounds (4.5 kg) in a week. The diet plan includes a 3-day reduced calorie meal plan followed by 4 days off. Followers of the diet are told to repeat the weekly cycle for up to 1 month or until they reach their goal weight. Because the military diet follows constant calorie restriction, it is a form of intermittent fasting. Intermittent fasting diets are characterized by alternating periods of reduced calorie intake and periods of unrestricted food intake (1). Though you can supposedly eat anything you want during your days off, the diet urges people to follow a less restricted but set meal plan during those days to continue losing weight. Summary The military diet is a reduced-calorie weight loss diet that claims to promote significant weight loss in just one week.

How does the military diet work? The 3 Day Military Diet is divided into 2 phases over 7 days. The diet is a fixed meal plan for breakfast, lunch and dinner for the first 3 days, with no snacks between meals. During this phase, total calorie intake is about 1,100–1,400 calories per day, making it a low-calorie diet—defined as an eating pattern that provides 800–1,200 calories per day (1, 2). Importantly, this type of calorie restriction is well below the 2020-2025 U.S. adult dietary guidelines recommended calorie intake, which begins with a minimum of 2,200-2,400 for men and 1,600-1,800 for women ages 18-60 (3). To ensure your safety and adequate nutrient intake, do not pursue the calorie restriction required by the military diet without a doctor’s recommendation or supervision. For the remaining 4 days of the week, the military diet merely encourages people to eat a balanced diet. However, as mentioned, it offers a less restrictive 1,500 calorie eating plan for those hoping to keep losing weight for the rest of the week. Summary The first 3 days of the military diet have a strict meal plan and involve extreme calorie restriction. The remaining 4 days include fewer restrictions.

The Military Diet Meal Plan Here is a quick overview of what a week on this diet looks like. The 3-Day Meal Plan The 3-day military diet meal plan consists of a limited selection of foods – 16 in total, to be precise – to be divided between breakfast, lunch and dinner. Examples of breakfast foods are: toast or salty crackers

peanut butter

grapefruit, apples or bananas

hard-boiled eggs or cheddar cheese Examples of lunch items include: toast or saltine crackers

Canned Tuna, Hard Boiled Eggs, or Cottage Cheese Examples of dinners include: any type of meat, hot dogs with no buns, or canned tuna

green beans, carrots or broccoli

apples or bananas

Vanilla Flavored Ice Cream As you can see, there isn’t much variety in the first 3 days of the diet. Also, the recommended amounts of these 16 foods are slowly decreasing day by day. Your total calorie intake starts at about 1,400 calories on the first day and drops to about 1,100 calories on the last day. Among the permitted beverages, the diet encourages water or herbal teas. However, the menu allows caffeinated coffee or tea twice a day – but advises you to avoid cream and sweeteners. The remaining 4 days For the remaining 4 days of the diet there are theoretically no rules apart from a healthy diet. However, for those hoping to accelerate their weight loss even further, a less restrictive 1,500-calorie menu is provided. For example, snacks are allowed on these days, but you are encouraged to limit your portion sizes. Again, remember that eating 1,500 calories per day is still a calorie limit that may not meet everyone’s energy needs. This is especially true if you lead an active lifestyle that leads to increased energy expenditure and therefore higher calorie needs (4). Summary The first 3 days of the diet have a fixed menu, while the other 4 days are less restrictive. You are still encouraged to eat a healthy diet for the remaining 4 days or to follow the diet’s suggested low-calorie menu.

Additional Allowed and “Forbidden” Foods For those with dietary restrictions, the military diet allows for substitutions during the 3-day phase as long as the servings match the calorie count. Aside from replacing foods that can cause allergic reactions, like peanut butter, substitutions include alternatives for those seeking a gluten-free, lactose-free, vegetarian, or vegan version of the diet. However, the diet emphasizes that grapefruit does not have to be replaced with orange. Instead, it’s recommended to replace it with a glass of water with 1/2 teaspoon of baking soda, which is said to help alkalize your body and reduce body fat. However, research shows that while some foods increase your body’s acid load, your kidneys can excrete the excess acid through your urine. Therefore, your dietary habits have little effect on your body’s acidity or alkaline levels (5). Additionally, animal protein foods, as permitted in the diet, are the type of foods that tend to increase your body’s acid load, making this recommendation somewhat contradictory (6). Additionally, there is no evidence of using baking soda to reduce body fat. Finally, proponents of the military diet recommend avoiding artificially sweetened beverages to prevent weight gain. However, evidence on the effects of these drinks on body weight is mixed (7, 8, 9, 10). Summary The military diet offers several substitute foods to accommodate various dietary restrictions. However, there is no evidence that grapefruit should be substituted for baking soda.

Is the military diet based on evidence? There are currently no studies on the military diet. Still, a calorie deficit is generally required to achieve weight loss (1). Other factors that may affect weight loss, such as However, issues such as treating co-existing medical conditions and whether you are taking certain medications add to the complexity of some people’s weight loss process. However, this diet does not take these factors into account (11). While some evidence highlights the importance of calorie deficit over diet quality and vice versa, research shows that successful weight loss relies on a combination of both (1). Therefore, a healthy diet that supports slow and steady weight loss and does not impose severe restrictions is advised. This is the opposite of what the military diet and many other fad diets suggest. Sustainable weight loss can generally be achieved by gradually reducing your calorie intake and increasing your physical activity while maintaining adequate nutrient intake (1, 11, 12, 13, 14). In fact, evidence shows that moderate and continuous calorie restriction is just as effective for weight loss as intermittent extreme energy restrictions — such as e.g. Additionally, no single eating pattern is superior to others or works for everyone. In fact, successful weight loss strategies should be tailored to each person’s needs (1, 11). However, the military diet does not offer this as it tries to offer a consistent meal plan. Additionally, proponents of the military diet claim that the specific food combinations in the meal plan increase your metabolism and burn fat, but there is no truth to these claims. The only component of this diet that can boost your metabolism is the recommended caffeine intake from coffee and tea, which has been shown to promote body weight and fat loss (16, 17, 18). Summary The very low-calorie military diet can help you lose weight. However, this weight loss is unlikely to be sustainable and you may not be getting enough nutrients. There is evidence that a balanced diet without severe restrictions is more successful for weight loss.

Is the Military Diet Safe and Sustainable? The military diet is unbalanced. Repeating the cycle multiple times can lead to health problems like nutrient deficiencies. Additionally, research suggests that dramatic calorie reductions—even for short periods of time, as in the case of the military diet—can cause or worsen unhealthy eating habits, bad relationships with food, or eating disorders (19). Additionally, regular consumption of processed foods like hot dogs, crackers, and ice cream can cause metabolic problems that increase your risk of chronic disease. Instead, a healthy eating pattern should include mostly whole and minimally processed foods (20). In terms of sustainability, this diet might be relatively easy to follow for some as it only requires a short amount of time from you – although hunger is often reported due to its low calorie intake. Despite this, the military diet does not promote positive, long-term habit changes. This means that any weight lost will be quickly regained once you return to your usual eating habits. Research shows that setting realistic weight loss goals and striving for lifestyle changes, rather than short-term fad diets, is essential to successful weight loss, weight maintenance, and preventing weight gain (1). Summary Following the military diet could lead to safety issues. It’s also unsustainable in the long term, and the lack of real lifestyle changes means you’ll likely regain the lost weight quickly once you return to your normal eating habits.

Can You Really Lose 10 Pounds in a Week? The military diet became popular because proponents claim it can help you lose 10 pounds in just a week. However, everyone is different, so the diet will not have the same effect on everyone. Also, most of the weight loss is due to water loss. That’s because severe calorie restriction leads to a decrease in the body’s glycogen stores — your body’s energy reserve (11). When you consume enough calories, it’s easy to retain fluid because for every gram of glycogen stored, 3 grams of water are stored. Consequently, when your glycogen stores are depleted, the associated stored water is also lost (11). This shift in the water balance leads to a reduction in weight. You may as well regain lost weight if you return to your usual eating habits and your glycogen stores will be replenished. If you’re aiming to lose weight, remember that weight management has two phases: achieving and maintaining weight loss (21). Best practices recommend aiming for a maximum weight loss rate of 1–2 pounds (0.5–1 kg) per week to ensure fat loss rather than loss of fluid or muscle mass (2, 19). Research describes proper nutrition as safe, healthy, nutritionally adequate and sustainable over the long term. You can achieve this by reducing your intake of added sugars and highly processed foods while increasing your intake of fruits, vegetables, and whole grains (1). Summary While you can lose 10 pounds in a week on the military diet, not everyone will. Also, most of that would be water weight rather than fat, which you regain when you start eating normally.

The nutrients found in bone broth can be incredibly beneficial, and consuming it regularly is one of the easiest and most inexpensive ways to keep you feeling good.

PUMP UP THE NUTRIENTS

Bone broth is a natural source of hard-to-access nutrients like collagen, gelatin, several trace minerals, and anti-inflammatory amino acids that support gut, skin, and joint health.

DONE, DONE, SIP!

With all of these powerful benefits, you can see how drinking bone broth regularly can have a huge impact on how you feel. But have you ever thought about fasting a bone broth?

WHAT ABOUT A BONE BROTH FAST?

Similar to water fasting, bone broth fasting involves taking a break from solid foods and consuming liquids throughout the day. But during a bone broth fast, you’re not just drinking herbal tea and water, you’re drinking several cups of tasty bone broth throughout the day. And this tasty broth will leave you feeling full and satisfied.

THE BENEFITS OF BONE BROTH FAST

First, let’s talk about the benefits of fasting in general. Fasting is a great way to give your system a “reset” and help your body’s natural processes work more efficiently—like energy production, metabolism, and digestive function. And best of all, boo-bye, gas!

BE A FAT BURNING MACHINE

For most people, you are in the “saturated” state during the day. This means your body is working hard to digest, assimilate, and absorb all of the nutrients from the foods you eat. But when you transition to a sober state — which simply means you’re not consuming any calories — your body can switch gears and use your energy to focus on functions that have priority after digestion, like digestion. B. Burning fat and boosting metabolism.

BURN WITHOUT BURNING

For this reason, the “sober” state is often referred to as the “fat burning state.” And while you might expect to feel tired or weak without eating, many people experience more energy, less brain fog, and improved focus and focus when they enter the fasted state.

Give your gut a break

Fasting also gives your digestive system a break, and by not eating inflammatory foods like refined sugars and carbohydrates, the beneficial bacteria in your digestive system have a chance to rebalance themselves.

BONE BROTH: PREMIUM NAST FUEL

Bone broth is a great liquid to drink when you’re fasting. It’s like filling your gas tank with premium fuel. This is because bone broth is a source of bioavailable food to support your body’s natural healing processes without breaking you out of a fasted state.

As mentioned above, bone broth contains naturally occurring collagen and gelatin, but animal bones also contain several other compounds and amino acids that support the body, such as glucosamine, chondroitin, hyaluronic acid, proline, and glycine. These nutrients can:

aid digestion

Support joint health

Support skin health

Support a healthy immune response

NOURISH YOUR BODY WITH BROTH

Of course, drinking bone broth anytime (not just when fasting) offers these benefits. However, if you’re fasting and only consuming bone broth, your body may be able to digest and absorb these nutrients even more efficiently, getting them to where they’re needed much faster.

IT’S EASY: THE BONE BROTH FAST

It’s easy to do a bone broth fast, all you have to do is consume five to eight cups of bone broth (in addition to herbal tea and water) over a 24-hour fast. This 24-hour period is long enough to give your digestive system a reset.

gulp away

One of the nice things about a bone broth fast is that you can have as much as you want. Let’s say you weigh 150 pounds, you need to drink about six cups of bone broth to meet your daily protein needs. But if you want to drink more than eight cups, that’s totally fine!

THE TWO-DAY TRAIL

If you plan to fast your bone broth beyond 24 hours, we recommend drinking four to six cups of bone broth per day and eating a paleo-friendly meal that contains protein. You can do this for up to two more days and then return to your regular diet.

GET THE MOST OF YOUR BONE BROTH FAST

Drink bone broth made from high-quality bones and connective tissue, such as bone broth. B. grass-fed beef bones or organic chicken bones. Your broth is only as good as the bones of the animal it comes from. For this reason, we recommend only using grass-fed, grass-ready beef bones or organic chicken bones.

BONE BROTH FAST FAQS:

Q: Can I eat during a bone broth fast?

A: It’s normal to feel hungry during a fast, but if you get to the point where you’re uncomfortable, feel free to add a tablespoon of coconut oil, ghee, or grass-fed butter to your broth, and you can add raw vegetables meal .

Q: How many times can I fast a bone broth?

A: If you are in good health, once a week is safe. It’s actually best to do it consistently—every Monday, for example.

Q: How long can I fast for the longest?

A: There are mixed opinions from health professionals about how long a bone broth fast should last. Some say up to four days. However, we recommend not going without solid food for longer than 24 hours.

In any case, it’s still important to check with your doctor before embarking on any type of fasting to make sure it’s 100% safe for you.

Q: Can I use regular broth or broth instead of bone broth?

On a. Bone broth fasting is so beneficial mainly because of the amazing benefits of collagen and gelatin, which are the result of boiling bones and tissues for about 24 hours.