Juice Fasting | Ultimate Guide | 21 Days Juice Fasting | Ultimate Guide | Ultimate | Juice Fasting – What Is The Best Way To Eat And Drink?

Juice Fasting | Ultimate Guide | 21 Days Juice Fasting | Ultimate Guide | Ultimate | Juice Fasting – What Is The Best Way To Eat And Drink?

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This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.

21 days juice fast is a very popular option when it comes todetoxing.

I have not tried it, but I do like fresh juice and a good cleanse.

Drinking juice for 21 days will require some determination.

The results?

It can remove body toxins, eliminate a health condition that is bothering you, and help you feel physically and mentally healthy.

Curious?

How to get ready for it is included.

What is the 21 Days Juice Fasting?

A juice cleanse involves consuming fresh vegetable and fruit juices, as well as water and herbal teas. You can either make the juices at home or buy them from a store, but only if it is 100% natural.

Improved skin, focus and mental clarity, reduced inflammation, higher energy level, and many other health benefits can be achieved through juice fasting.

The length of the fast is usually determined by your experience and commitment. If you’re new to juice fast, it’s best to start with a few days and gradually aim for longer periods.

Check out our article, Juice Fasting – The Complete Guide For Weight Loss, to familiarize yourself with general concepts of this practice and learn how to apply 1-7 days of juice fasting.

Fasting for 21 days is considered a long-term fast. Only experienced fasters should attempt to do it.

Long juice fasts give your body an opportunity to heal and cleanse, so they are more preferable.

21 Days Juice Fasting Phases

fruits and vegetables

A lot of work needs to be done before you start your fast. You should have a schedule of juices you are going to drink and have your ingredients ready.

Phase 1: Day 1-2 (Getting started)

The first few days of the fast are usually the most difficult. As your body tries to adapt to your new diet, be prepared to experience a little uneasiness.

In this stage your body switches to “battery save mode” and that’s why most of the beginner fasters lack energy. Not to mention the feeling of hunger that kicks in and makes you feel irritated and moody.

The reason for having low energy in this phase is that your BMR slows down when you are fast. Your body uses less energy, lowers blood pressure and the heart rate when it is in battery saving mode.

If you survive these few days, your energy levels will go up soon.

Phase 2: Day 3-7 (Weight loss)

Now, you will notice changes in your appearance since, in this stage, your body starts burning stored fat for energy. This process is called ketosis.

Losing weight is achieved by burning fat. As fat is gradually being burned, your weight will change as well.

Phase 3: Day 8-15 (Healing mode)

After one week of fast, it becomes much easier. Your body is already used to fast and you are in a good mood.

Your mind is clear and your immune system becomes stronger. Moreover, the body finally takes a rest and start healing itself, as it gets rid of most of the toxins and free radicals.

As you get rid of stress and harmful substances, the overall health will improve. Your body is more likely to achieve healthy aging as a result of this, as you are less prone to health problems.

Phase 4: day 16-21 (Balance)

You will not feel any changes if you continue until Phase 4. Your body will continue to heal and cleanse itself in this balanced stage.

It is not advisable to perform extended fast without the supervision of the doctor. Fasting may cause serious damage to your health if it isn’t done right. First, take care of yourself, and then talk to your doctor.

Recommended reading:

What should you drink?

girl fruits

Fresh juices made of vegetables, juices, and herbs are what you are going to consume during your fast. It is usually better to use fewer fruits and drinks with less sugar in them.

Ideally, you should consume 4-6 cups of juice (500-600ml each) per day. Plus, you are allowed to have herbal teas 2 times a day between your juices. And don’t forget to stay hydrated (at drink water at least 8 cups/day).

You can distribute your juice ingredients here.

Option 1:
Each of 6 juices are made of 20% fruits and 80% vegetables.
Option 2:
For breakfast, you can drink all fruit juice and make the rest of the juices 100% vegetable.
Option 3:
Equally distribute the ingredients for the first 2 juices (50% fruit, 50% vegetables) and make the remaining 4 juices entirely vegetable-based.

Remember, the 20/80 rule works the best i.e. the juice contains 20% fruits and 80% vegetables.

Also, when choosing which fruit or vegetable to add in your juice, try to avoid the ones that are high in carbs. You can find a complete list of low-carb ingredients here.

21 Days Juice Fasting Pros and Cons

In the last few years, Juicing has become very popular. According to the advocates, juice fasting for an extended period can help to get rid of certain health issues, such as insomnia, anxiety, and depression.

Pros

woman scale

1. Vitamins and minerals

You might not be able to get the complete set of vitamins in your regular diet, but when you start consuming only juices, there is no need to worry about that. Fruits and vegetables contain a high amount of minerals and vitamins that boost the immune system and overall health. The nutrients are easily absorbed when consumed in a liquid form.

According to research from Linköping University, Sweden, consuming spinach in the form of juice or smoothie, maximizes your chance in getting the antioxidant lutein which is found in the juice in a higher amount than the raw form.

2. Weight loss

When your body is in ketosis it will burn stored fat for energy which results in weight loss. Also, when you abstain from eating solid foods, your body quickly loses the excess water weight which will reflect on your scale. During the fast, you are consuming healthier foods and fewer calories which will also make you lose weight.

3. Improved health

The body can use juice fast to get rid of the toxins. The compounds in fruits and vegetables have anti- inflammatory properties. You feel light and energetic because of the improvements to your digestive system.

Researches found that vegetable/fruit juice diet showed an improvement in gut microbiome

Recommended reading:

Cons

tired

The drawbacks of juice fasting are similar to those of any restrictive diet. If you only rely on fruits and vegetables, it can be dangerous for your health. It’s important to understand what the cons of this diet are to have realistic expectations and take precautions.

1. Risk of kidney disorder

Some ingredients may contain a high amount of oxalate, which may contribute to kidney stones. That’s why it is good to be aware of the foods that have high levels of oxalate to balance your diet and avoid such problems.

This is for people who have had issues with stones in the past. It is a good idea to consult a doctor for such cases.

Some of the foods are high in oxalate.

  • Sweet potatoes
  • Beets
  • Spinach
  • Kale
  • Beet greens
  • Star fruit
  • Chard
  • Turnip greens
  • Rhubarb
  • Endive

2. Risk of losing muscle mass

Maintaining your muscles is dependent on the amount of food you consume. The chance of losing muscle mass increases when you consume less meat. It can cause serious health problems, as your metabolism slows down and you lose strength.

If you do juice fast frequently, it is advisable to do strength training after the fast to rebuild your muscles.

3. Weight loss may be temporary

It’s not enough for juice fasts alone to help with long-term weight loss results. You will regain the weight when you break the fast and go back to your normal diet.

The results are short-term due to health concerns, so continuing a long juice fast is not advised.

4. Juice fasting can get expensive

There is a difference between juicing and blends.

Juicing is the process of making vegetable and fruit juice from ingredients other than the pulp or fibrous components.

When you blend fruits and vegetables, you mix the whole thing together.

Juicing requires more fruits and vegetables. Fresh and organic ingredients are not cheap for a juice that is healthy. If you don’t have a decent juicer, you might need to buy one.

It can cost a lot to buy fresh juices. A bottle of raw cold-pressed juice from well-known brands is usually about $8. It adds up to around $168 dollars per person if you drink 1 bottle per day for 21 days.

5. A decrease in blood sugar and pressure: so it is contraindicated to the diabetic patients to follow this diet.

Recommended reading:

21 Days Juice Fasting Results

It is not easy to tell what will happen when you fast for 21 days with juice and diet.

At the end of your fast, you will probably experience some improvements.

  1. The levels of energy should be increased.
  2. Mental clarity and improved focus.
  3. The skin and hair have been improved.
  4. Weight loss
  5. Better digestion
  6. Eliminating insomnia, depression, and anxiety.
  7. There are autoimmune disorders that have been treated.

Some people claimed that long-term juice fasts helped them to get rid of depression and chronic fatigue. They had the energy to work out or go for a walk.

The skin starts to heal itself. It might get worse in the beginning, but that is a sign that the body is starting to heal.

Most people apply juice fasts because they want to eliminate inflammation, which may be the cause of many other diseases and health conditions.

You will feel lighter and more energetic when you continue to fast. Many people said that they had random spurts of energy and mood throughout the day.

Take pictures of yourself before and after the juice diet to help track your results. A lot of people like to compare their appearance with their body shapes.

Possible Side Effects

No matter how experienced you are in juice fasting, the first 3 days or even the first week (Phase 1-2) are always the hardest. You will feel a number of healing reactions, which may not be very pleasant.

Body reactions are included.

  • Headache
  • Pimples, acne
  • Dizziness
  • Hunger
  • Muscle pain
  • Bad breath
  • Hunger

Starting from the second week (Phase 3), the body calms down and you feel much better. People who are overweight might continue experiencing these reactions, as a lot of toxins are removed from the body and this requires time.

During the third week (Phase 4), you will feel completely calm, as most of the healing reactions are gone. The energy levels may go up and down this time, however, you will experience mindfulness and mental clarity.

Some days you will feel light and energetic, and other days you will have a lower energy level and want to sleep all day.

You will notice emotional side-effects as well. They will mostly come in the form of emotional mood swings, insomnia, feeling restless, etc.

It is important to be aware of the reactions that you will experience.

If you experience a severe form of side-effects, you should immediately seek the advice of a doctor. If Juice Fasting is not done correctly, it can lead to serious health problems.

Recommended reading:

Juice Diet Plan

2 cups of juice

You will need to make sure that most of your juices are mostly vegetables and fruit in order to start your 21 days juice fast.

One of the main rules of juicing is making 50% of your juices green vegetable-based as it will help you to avoid consuming too much sugar (containing in fruits). Also, make sure you consume fruits that are low in sugar, such as grapefruit, berries, green apples, etc. Lemons and limes can be added to any kind of weight loss juice as well, as they are neutralizing acidity in the stomach.

To help you get started with a juice cleanse, here is a sample of what your daily meal plan would look like:

Before breakfast: a cup of warm water (you can add lemon if you prefer)

Breakfast: Strawberry spinach juice
Recipe: https://www.rebootwithjoe.com/strawberry-fields-juice-recipe/

Mid-breakfast: Green juice
Recipe: https://www.rebootwithjoe.com/green-juice-to-help-lower-blood-pressure-juice-recipe/

Tea break (optional): 1 cup of herbal tea

Lunch: Beet, cucumber, spinach juice
Recipe: https://www.rebootwithjoe.com/energizing-juice-recipe/

Mid-lunch: Lettuce, green apple, lemon juice
Recipe: https://www.rebootwithjoe.com/bunnys-favorite-juice-recipe/

Dinner: Red pepper, tomato juice
Recipe: https://www.rebootwithjoe.com/thyroid-friendly-mediterranean-juice/

Before sleep (optional): 1 cup of herbal tea

How much to drink?

Juice diet

The amount of juice you get depends on how often you are hungry. 50% of the juice should be made of green vegetables and 3 liters of juice should be consumed every day.

You should drink 2 liters of water a day, depending on physical activity.

In the morning, you could drink light juices for breakfast. Blueberries, strawberries, and spinach can be perfect ingredients for your morning juice, as they will help you concentrate better and keep your mind sharp. In fact, spinach is essential if you want to protect your memory from aging.

Beets, carrots, and apples are a good option for lunch. Beets help to lower blood pressure and are a good source of vitamin C. Carrots also have numerous benefits, such as preventing the risk of cancer and cardiovascular diseases. Green apples contain plenty of vitamins, and they are often used to give a pleasant flavor to juices.

For dinner, you could have celery, tomatoes and bell pepper as they contain a great set of Vitamin K, potassium and Vitamin C. Here is an excellent recipe that you can follow to make your dinner juice.

Recipe:  https://www.rebootwithjoe.com/savory-juice-recipe-for-dinner/

There are no certain fruits or vegetables that are recommended for breakfast, lunch or dinner juices. If you follow the 20/80 rule, you can choose any fruit or vegetable you want, just make sure to include 20% fruits and 80% vegetables.

During your fast, tea and coffee are not allowed but you can have a cup of herbal tea twice a day. Your second tea time can be before sleep to help you relax.

If you feel like you need it, homemade vegetable broth is also acceptable. It is easy to digest and has all the minerals the body needs.

Recommended reading:

Best Juice Cleanse Tips

cleanse juices

The 21 days juice fast requires a lot of preparation and commitment. Before, during and after your juice fast, here are several essential tips to help you go through your cleanse easily.

Tip #1 Plan

Make sure you have a plan for your weekly juices before you start. At the beginning of every week, you will need to buy and prepare all the ingredients for juicing.

Tip #2 Listen to your body

Every single one of us has a different reaction to fast.

Follow the signs your body gives to you during the juice cleanse and make sure you notice them.

If you are tired, stay at home and not do any physical activity that day. If you feel well and have energy, you should continue with your daily routine.

Tip #3 Know what you’re drinking

Many questions may arise during the juice cleanse about juicing methods, store-bought juices, and other topics.

Cold-pressed, blended, and fresh-squeezed are the main ways of juice making. There is no right or wrong method, it depends on what you want to achieve in your juice fast.

Regular, freshly squeezed juice is made with an ordinary juicer, you might probably have at home.

The fast-spinning blades are able to extract juices. This method is cheaper and quicker than cold press juicers.

The spinning blades create heat, which breaks down the essential vitamins and minerals in the fruits and vegetables.

The juice cannot be stored for a long time.

Cold-pressed juicers, on the other hands, crush the ingredients and squeeze the juices.

You can keep the juices in your fridge. The machine is more expensive and it takes more time to get the juice ready.

The two methods remove the fiber and the juice is 100%.

It’s done to help the bicyle take a break as it spends less energy to process pure juice than it does to process juice with pulp.

If you don’t want to throw out the fiber, then blending the fruits and vegetables can be an option for you.

If your juice is too concentrated, you can always add some water to make it less concentrated.

If you don’t have time to make your own juice, you can find fresh juices in stores. They should not have artificial compounds or sugar in them.

Tip #4 Breaking the fast with care

It’s important to break the fast correctly as your body is getting used to eating solid food.

Start introducing solid foods slowly, you shouldn’t rush.

Start your breakfast with a bowl of fresh fruits or a salad made with lemon dressing.

You can continue having a salad. Add some foods that are fermentable to be able to digest them easily. steamed vegetables can be a great choice for dinner.

Recommended reading:

21 Days Juice Fasting Recipes

Recipe #1 Sweet lime, celery spinach juice recipe

green juice

Ingredients:

  • 80 g of leaves from the spinach plant.
  • 45 g of sweet lime
  • 2 celery stalks
  • Lime (optional)

Instructions: Roughly cut the ingredients and remove fibrous parts. Squeeze in the juicer.

Recipe #2 Kiwi and beetroot juice recipe

Purple juices

Ingredients:

  • 100 g of beetroot
  • 1 kiwi
  • 2 celery stalks
  • Lemon (optional)

Instructions: Peel the kiwi and chop. Add kiwi, celery, and beetroot in the juicer and squeeze. Add a few drops of lemon juice for flavor.

Recipe #3 Cucumber, cabbage, mango juice recipe

people cheering with juices

Ingredients:

  • 300 g of cucumber
  • 200 g of mango
  • 2 spinach leaves
  • 270 g of cabbage
  • Some parsley

Instructions: Put all ingredients in the juicer and you’re done.

You can find various easy juice recipes here.

Supplements and Fasting

When you start a juice cleanse, you are consuming a lot of vitamins and minerals that you wouldn’t be able to get from your regular diet.

If you are doing a long-term juice cleanse, make sure to include plant-based sources in your juices, such as spirulina and chia seeds.

It is not a good idea to take non-prescription supplements during your cleanse. If you have a deficiency and your doctor has prescribed a supplement, then you should continue taking them.

Recommended reading:

Who shouldn’t do this diet?

The 21 day juice fast is a long period. You should take precautions to avoid serious health damage.

People who should not do juice fast.

  • There are women who are pregnant or nursing.
  • People are using prescribed drugs.
  • People with severe health conditions are under treatments.

Before attempting this diet, consult with your doctor about your health status.

 

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This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.

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