by Paromita Datta
last updated –
From Gwyneth Paltrow to Olivia Wilde and Blake Lively, every celebrity’s go-to quick weight-loss is a juice diet. With dietary interventions like fasting and intermittent fasting becoming increasingly popular, a juice cleanse can be very beneficial in ensuring regular detox of the body. We give you three basic 3-day juice cleanse recipes.
What is a 3-Day Juice Cleanse?
A 3-day juice cleanse is three days long detox diet where you consume only vegetable and fruit juices. You cannot consume any solid or processed food during this period. This radical diet is also known as a juice fast. It was started by Jay Kordich who wrote a bestseller on the subject, titled The Juiceman’s Power of Juicing. The book included juice recipes, which could help one “lose weight, overcome fatigue, reduce your risk of many serious diseases, and relieve scores of common ailments”. [1]
While his findings later came under question with many experts questioning the health impacts of a juice-based diet, there are some decided merits in following this diet for the short term. A UCLA study published in 2017 in Scientific Reports found that vegetable and fruit juices contain beneficial elements like polyphenols, oligosaccharides, and nitrate which may have a prebiotic-like effect. The 3-day juice-based diet altered the intestinal microbiota associated with weight loss. It also promoted the feeling of general well-being. [2]
A juice diet can have many different types.
- Store-bought juices or homemade juices.
- With juices or smoothies.
- With or without spices.
It is obviously better to make 3-day juice cleanse recipes at home. Many of the commercially available juices, even those specifically created for detox diets, contain added sugars and preservatives. With a homemade juice, you can be sure of the quality of ingredients and can control its flavor. In a contest between juice and smoothies, we would recommend smoothies. Sure it’s a juice diet, but there is nothing stopping you from expanding its scope to smoothies!
The reason for this preference is the inclusion of fiber. One of the main criticisms against a juice cleanse is the lack of fiber. With smoothies, you can address this problem with just a simple substitution. Many people prefer to combine both juices and smoothies in their juice fast schedule. The inclusion of spices depends on one’s personal taste. However, many of these spices, like ginger, not only enhance the flavor of the smoothie, they also offer their own benefits.
Essential Juices For a Cleanse
The 3-day juice cleanse regime can double as a weight loss recipe. Some fruits and juices are a natural choice here. There are some of these.
- Berries
- Carrots
- Celery
- Leafy greens like spinach, kale, and lettuce.
- Kale
- Beet
- Apples
- Peppers
- Pineapple
- Mint
- Cucumber
- Mango
- Kiwi
- Tomato
If you plan to make smoothies, bananas and avocados are a great addition. You can add lemon juice, herbs like parsley or spices like ginger to enhance flavor. You can also add plant-based milk such as almond milk.
3-Day Juice Cleanse Recipes
We have included three basic juices or smoothies for a 3-day cleanse at home. Between these three juices, we have included plenty of leafy greens, vegetables, and fruits. Feel free to add flavor with a squeeze of lime or spices like ginger. Here are our top 3-day juice cleanse weight loss recipes:
Green Juice Recipe
This is an essential part of a juice cleanse and full of leafy greens.
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Prep Time:
15
minutes
Juicing Time:
15
minutes
Servings:
1
serving
Author:
Paromita Datta
[3][4]
Pin
Ingredients
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2
celery stalks
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1
cup
spinach
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1/2
cup
lettuce leaves
Romaine, butterhead, and green leaf.
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1/2
cup
spinach
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1
large cucumber
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1/2
an apple
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2
massive leaf kale
Instructions
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The vegetables should be washed thoroughly, especially the leafy vegetables.
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The cucumber, apple, and celery were chopped up. The seeds from the apple should be taken out. If you put all the ingredients in a juicer or a blender, you will be able to make a lot of juice.
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Pour out the juice and drink it up.
Notes
Adding ginger, unseeded chili, and juice of half a lemon will give this juice a bit of kick.
Detox Carrot Juice Recipe
This juice has carrots, parsley, and celery. We added orange and pineapple to make it fruity.
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Prep Time:
15
minutes
Juicing time:
10
minutes
Servings:
2
people
Author:
Paromita Datta
[5][6]
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Ingredients
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2
large carrots
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1
orange
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1
apple
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1
tsp
ginger
grated
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1
stalk celery
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1
handful parsley
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1
tsp
hemp seeds
Instructions
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The vegetables and fruits need to be washed thoroughly.
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You can juice the orange by cutting it and using a citrus juicer. Remove any seeds from the juice after it has been strained.
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The carrot, pineapple, and celery were cut up. If you put these and the other ingredients in a juicer or a blender, you will be able to make a delicious smoothie.
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The two juices should be mixed with the hemp seeds.
Detox Beet Juice Recipe
Nature’s goodness is reflected in the flavor of the juice.
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Prep Time:
15
minutes
Juicing Time:
15
minutes
Servings:
1
serving
Author:
Paromita Datta
[7][8]
Pin
Ingredients
-
2
medium beets
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1
carrot
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1
stalk celery
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1
cup
spinach
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2
kale leaves
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Half a lemon is all that is needed.
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1
tsp
hemp seeds
Instructions
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The vegetables should be washed thoroughly, especially the leafy vegetables.
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The vegetables were chopped up. The ingredients can be juiced together in a juicer or a blender.
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The juice should be poured out and the seeds should be stirred up.
Apart from these three juices, you should also try our simple lemon juice and almond milk recipes. However, omit any added sugars in your juices and milk.
Things To Keep in Mind
Keeping in mind some essential things while following our juice diet is what we should do.
- You should try to buy organic where you can. A diet that eliminates chemicals and other toxins is called a “detox diet”. Vegetables, fruits, and especially leafy greens are free of any impurities.
- You should always wash and scrub your vegetables. Natural vegetable cleaners are available in the market. These can be used when washing vegetables.
- Since you will be consuming only raw vegetables and fruits, it is important that you use fresh produce.
- If you are going to use a blender, make sure you remove any seeds from the fruit or vegetable you are using it for.
- Although we have used vegetables with their peels, avoid using bitter peels like lemons or tough skins like pineapple.
- It is best to drink only fresh juice. Juicing can take a long time. In the morning, you might want to prepare some of your day’s juices. In that case, make sure to keep the juices out of the water.
- Heavy physical activity or stress should be avoided during a juice-cleanse. Hence, it is best followed during a brief holiday, like a weekend.
- The recipes and ingredients are just a starting point. You are free to add any vegetable or fruit you want. Adding spices or herbs to your smoothie will give it an extra boost.
Word of caution: A juice cleanse is not recommended for people who regularly workout or undertake heavy physical labor. Sometimes it is also combined with a very light supper for people who feel hungry or those who need extra calories. Talk to a dietician if you are on a special diet. A doctor’s advice must be taken if you have an autoimmune disorder or low immunity and heart or blood sugar ailments. Finally, our schedule with its 3-day juice cleanse recipes should be avoided by pregnant women.
