Introduction

Ask the average person about his or her number one health goal and the answer is almost always weight loss. It seems most people have a constant desire to lose five, ten, or even twenty (or more) pounds. They try every type of diet plan to reach this goal, too: low-carb, gluten-free, Paleo—you name it.

But the best approach to obtaining and maintaining your ideal weight may require only a drinking glass. Fruit and vegetable juices can offer almost everything you need to change your eating habits, clear your body of built-up toxins, and rejuvenate your natural detox system so you may finally begin to burn fat, lose weight, and, most important, keep weight off.

Fruits and vegetables contain all the essential vitamins, minerals, enzymes, and nutrients you need to lose weight. The problem is that most Americans do not consume nearly enough. Instead, the standard American diet consists of high-fat and high-calorie meals and processed food that not only contribute to weight gain but also prevent people from ever losing excess weight.

A short-term juice cleanse, however, is the ideal method for getting more fruits and vegetables into your daily diet. It also helps you break the cycle of poor eating habits and introduce new, healthier ones. And juices are so easy to make—all you need is a juicer. With so many flavors, you can create an almost endless variety of beverages that are healthful and free of any commercial processing.

This book provides a real diet plan. It shows how juicing can play a specific role in your health and well-being, with a detailed explanation of how a juice cleanse works and what it’s designed to accomplish. This book also explains how fruits and vegetables can help with weight loss, which ones are ideal for juicing, and more specifically, how a structured juice cleanse lasting one, three, five, or seven days may change your eating habits and help you achieve lasting weight loss.

You’ll also learn how to properly prepare for a cleanse, and you’ll be provided with tips to help you succeed during the cleansing process and after. With 125 exciting and flavorful juice recipes, you can be assured that you’ll never be stuck drinking the same juices again and again.

Remember, the desire to lose weight begins and ends with you, but a juice cleanse may help you take the first steps toward lasting results.

Part One

JUICE CLEANSE BASICS

1 Get Healthy

2 Lose Weight

3 Juice Cleanse Ingredients

4 Prepare to Cleanse

5 Juice Cleanse Meal Plans

6 Post Cleanse

Juicing is one of the fastest and most efficient ways to get the nutrients your body needs. Drinking a variety of fresh juices can help you feel better, look better, and have more energy.
—Bella NutriPro, “Benefits of Juicing”

Approximately 65 percent of Americans struggle with their weight. Most have tried a diet, or several, but gave up before reaching their goal. Even if the dieters reached their goal weight, they often quickly regained lost pounds once the diet ended.

Why is it so difficult to lose weight and keep it off? It all comes down to one simple reason: Most people are unwilling to change their habits.

If you want to lose weight, you have to change the way you eat.

Most Americans eat too much of the wrong foods—saturated fats, refined carbohydrates, and high-calorie and high-fat processed foods—and not enough fruits and vegetables. The average American eats fewer than half of the daily recommended amounts of fruits and vegetables, even though decades of research have shown that a largely or entirely plant-based diet is key to long-term health, and yes, lasting weight loss.

How do you break the cycle of junk eating and lose weight?

Drink your fruits and vegetables.

A short-term juice cleanse—over one, three, five, or seven days—is the easiest and most effective way to ensure you get the fruits and vegetables you need, and begin feeding your body the nutrients required to stimulate weight loss and ensure you keep the weight off.

WHAT IS A JUICE CLEANSE?

A juice cleanse means you limit your diet to only fresh vegetable and fruit juices and water; in this book, the juice cleanses are designed for one, three, five, or seven days. During a juice cleanse, you consume juice at every meal—breakfast, lunch, dinner, and even at snack time. The cleanse focuses on freshly made, unpasteurized juices made from a juicer. No processed, pasteurized juices found in stores are used, just fresh vegetables and fresh fruits with some herbs and spices to enhance flavors and provide variety.

Many companies now offer premade juices for cleansing, but these may include extra ingredients not necessarily desired or needed. Most of them contain far too many calories for short-term weight loss. By making the juices yourself, you control what’s in them and make adjustments as necessary to fit your specific nutritional and caloric needs.

Juicing versus Smoothies

Don’t confuse juicing with smoothies. They are quite different, especially when it comes to weight loss.

Juicing uses a machine that extracts water from produce while eliminating most, if not all, of its fiber. A lack of fiber means your digestive system doesn’t have to work as hard to break down and absorb the nutrients in food.

Smoothies are fruits and vegetables pureed in a blender into a thick creamy texture, and the fiber is retained. Smoothies may include additional ingredients not approved for a juice cleanse, such as nut milk, yogurt, and sometimes protein powders.

While both may be effective weight-loss tools, juices usually have fewer calories than smoothies, because you drink just the juice from fruits and vegetables with no additives. With smoothies, your calories vary depending on the individual ingredients. Depending on the recipes, some smoothies may have as many calories as a full meal.

BENEFITS OF A JUICE CLEANSE

A short-term juice cleanse may propel you into a healthier lifestyle. And your changed eating habits may accelerate weight loss. The following is a list of some of the main benefits of juicing.

• Appetite reduction. Juicing may help eliminate the habit of “comfort eating”—the psychological connection you may have between eating and pleasure, and one of the main reasons people struggle with weight issues. When you no longer associate a certain food with happiness or contentment, you may begin to break that cycle and change your relationship with food for the better.
• Elimination of questionable foods. During a juice cleanse, all caffeine, alcohol, dairy, wheat, gluten, and fermented foods are restricted from your diet. Many people ignorantly suffer from a food allergy or intolerance to these common foods. Since a juice cleanse cuts out these common trigger foods for a specific period, you may notice you do not suffer from the same bloating, fatigue, or constipation as you did when you were eating pasta or drinking milk. When you resume eating whole foods, you will be able to identify potential problem foods.
• Improved bone strength. Two of the most essential nutrients for bone health and growth are calcium and magnesium. These two nutrients are found in abundance in a variety of green vegetables such as kale, broccoli, and collard greens. Including these vegetables in your fresh juice helps you build and maintain strong bones.
• Improved eating habits. People who battle weight issues are often caught in a cycle of poor eating, consuming too many high-calorie and processed foods, which contain too much saturated fat, sodium, and sugar. To compound the adverse effects of poor dietary choices, many of us overindulge during meals and eat portions that are much too large. A juice cleanse teaches more mindful eating habits and a better understanding of portion control.
• Improved sleep habits. Fresh juice helps improve sleep habits in two ways. First, leafy greens and other green vegetables contain high levels of magnesium, which helps you relax and mellow, preparing your body for sleep. Second, vitamin C, found in many fruits and vegetables, helps reduce stress reactions so you can avoid those late-night worry sessions.
• Increased consumption of fruits and vegetables. The recommended daily intake of fruits and vegetables is five to thirteen servings a day, or about 2V2 to 6V2 cups per day, depending on a person’s caloric intake. As the Harvard School of Public Health calculates, the average person requires 2,000 calories a day to maintain ideal weight and health, so the estimated number of servings of fruits and vegetables per day is nine, or 4½ cups. Most people don’t come close to this on a regular basis. A juice cleanse dramatically increases your intake of these nutritional powerhouses.
• Increased energy levels. Drinking fresh juice can help increase your energy levels in a variety of ways. Most important, replacing unhealthful foods with raw juice can help cleanse your body of the accumulated toxins that may be making you sluggish. Leafy greens and other vegetables also contain vitamins, which give your body a natural energy boost. When you begin to make positive changes to your health, you will feel more upbeat, happier, and confident, all of which are essential to lasting weight loss and weight maintenance.
• Increased intake of natural probiotics. Commercially produced and bottled juices are often pasteurized to increase their shelf life. This process, while ensuring that your bottle of orange juice lasts a week or two in the fridge, also kills off valuable enzymes and natural probiotics. Fresh juice, because it is not pasteurized, still contains these healthful elements.
• Increased intake of nutrients. The more fruits and vegetables you consume, the more vitamins, minerals, enzymes, and phytonutrients your body absorbs to maintain optimal health and promote weight loss. While cooking fruits and vegetables may destroy many of their nutrients, juices are made from raw ingredients that retain their nutrients. Up to 95 percent of vitamins and enzymes can be found in raw fruit and vegetable juice. According to the website Living Greens, a 16-ounce glass of raw juice has approximately the same nutrient content as 12 apples, 8 pounds of spinach, or 2 pounds of carrots. As an added bonus, by extracting the juice from the fiber, your body can more quickly and easily absorb the nutrients.
• Increased longevity. A study conducted by the Minerva Foundation Institute for Medical Research revealed that the nutrients found in raw juice help increase longevity. In addition to providing valuable vitamins and minerals, raw juice contains a nutrient called resveratrol, which helps prevent premature cell death.
• Maximum detoxification. To optimally support the body’s natural detoxification organs—kidneys, liver, and digestive system—you need a broad range of plant-supplied nutrients with antioxidants and anti-inflammatories. Juicing supernutrient-dense food allows the body to absorb more necessary nutrients to support the body’s natural detox system.
• Prevention of chronic diseases. A healthful diet high in fiber, vitamins, and minerals has been shown to help stave off a number of chronic diseases, including diabetes, heart disease, and cancer. Vitamins and nutrients are abundantly available in raw juice.
• Reduction of inflammation. Fresh fruits and vegetables contain high levels of antioxidants, which perform a number of essential roles in the body, one of which is to reduce inflammation. Diets rich in acidic, fatty, and processed foods can cause inflammation and lead to other problems like heart disease and diabetes. The antioxidants found in fresh fruits and vegetables help reduce inflammation and prevent future health problems.
• Rehydration of your body. Your body demands water. Unfortunately, the average person drinks far less than he or she should. The Institute of Medicine suggests men should drink roughly 3 liters (about 100 ounces) of fluids a day, and women should drink around 2 liters (about 70 ounces). Any type of liquid counts toward this mark, according to the Mayo Clinic, and juicing can certainly provide your body with the liquids it needs to better run your detoxing machine. Some of the vegetables with the highest water content include celery, cucumber, and romaine lettuce.

TEN TIPS FOR GREAT JUICES

One of the best things about juicing is that you have the option to be as creative as you like. While many people prefer to follow recipes, you can create tasty masterpieces by just throwing together some of your favorite ingredients. To get the most out of your juicing and to speed your weight loss, follow these ten tips:

1. Include every color of the rainbow in your juices. Red ingredients tend to contain lycopene and manganese; green ingredients are rich in B vitamins, calcium, and beta-carotene.

2. Don’t go overboard with fruit. Use half an apple or pear to sweeten green juices, but primarily use vegetables when juicing for weight loss.

3. Use a variety of ingredients to get the most out of your juices. Remember that less is more when it comes to juicing. You may need only one leaf of lettuce as part of a recipe, not several cups.

4. Stop by your local farmers’ market or grocery store’s organic section for deals on in-season produce. Not only will you save money, but you might also get to try something new.

5. If you are using a soft fruit or vegetable such as pineapple, juice that ingredient last. Soft ingredients may block the filter in your juicer, decreasing its efficacy for juicing other ingredients in the same batch.

6. Include a handful of fresh parsley in your juice for a burst of flavor and a quick energy boost.

7. After running your fruits and vegetables through the juicer, run the pulp through a second time. You might be surprised how much extra juice you get out of it.

8. Feel free to stir some powdered wheatgrass or dried spices into your juice to increase the flavor and the nutrient profile.

9. Use low-calorie vegetables like cucumbers and celery as the base for your juices. The water content in these veggies is high, and they have light, refreshing flavors.

10. If you must store your juice, place it in a glass container and remove as much air as possible before sealing and refrigerating it. Consume fresh juice within twenty-four hours.

WHAT TO EXPECT DURING A JUICE CLEANSE

Some people experience physical side effects during a juice cleanse. These vary from person to person and usually subside as your body adjusts. Keep in mind that these are only temporary and should pass with a minimum of discomfort. Furthermore, they are signs your body is cleansing well. Of course, if you find the symptoms too severe or uncomfortable, stop the cleanse. Here are some of the most common symptoms you may encounter:

• Aches and pains. Withdrawal symptoms from salt, sugar, or caffeine may cause some headaches or stomachaches. Some people, however, notice their arthritis and other pains lessen or even disappear.
• Bloating. You might feel bloated at times, but this is normal. Drinking fresh juices flushes out your intestines and gets rid of fecal matter. During this time, microorganisms inside you are releasing gas, which is why you may feel bloated. A cup of chamomile tea may help relieve bloating.
• Bowel movements. Loose bowel movements sometimes occur, since vegetables and fruits can have a natural laxative effect. This process is helping eliminate toxins and clean out your digestive system. Make sure to drink plenty of water and stay well hydrated.
• Hunger pangs. Hunger pangs occur most often during the first and second days of a cleanse. This is to be expected since you are making sudden changes to your eating habits. You may be surprised how quickly they subside once you get into the rhythm of a juice cleanse.
• Weakness. Your stamina may be lower than normal. A lack of energy may make you feel cold, because your body is not burning fuel to stay warm. You may also feel sleepy, so make sure you stick to your regular sleep schedule and take naps when needed.

TOP TEN JUICING QUESTIONS

1. Am I just losing water weight?

Most of your initial weight loss may be attributed to water weight, but whether you lose water or fat from a juice cleanse depends on how much you weighed before the cleanse. If you are twenty or more pounds overweight, your body may begin to tap into its fat stores, since you will be consuming fewer calories than usual. A juice cleanse is meant to get you started on your weight-loss goals. Use whatever success you achieve on the scale as a sign that you are heading in a new and healthier direction.

2. How often should I cleanse?

A juice cleanse should not be adopted as an ongoing diet plan. After you have completed the juice cleanse, you may feel the need to revisit a cleanse now and again for short periods to reenergize your ongoing weight management if you have slipped into your previous bad eating habits and/or have begun to gain weight. You may also repeat a cleanse when you feel especially fatigued, have trouble sleeping, or need to recharge yourself.

3. Is juice healthier than whole fruits and vegetables?

While juices hydrate and supply nutrients to the body, there’s no reliable scientific research to support claims that juicing your produce is healthier than eating it whole. But if your goal is to increase your intake of fruits and vegetables, drinking juice instead of eating a plate of produce is easier for many people.

4. Should I exercise during a juice cleanse?

Your daily calorie intake during a cleanse will be lower than usual. Since your body needs a certain number of calories to function on a daily basis, juicing may not provide the necessary calories to support a regular exercise routine or the nutrients needed for healing and recovery. Registered dietitian Cynthia Sass says that while following a limited eating plan like a juice cleanse, exercising may create unwanted side effects, such as fatigue, dizziness, and nausea. So give your body time off during your cleanse.

5. Will I notice any significant change in my bowel movement?

Each person’s digestive system is unique, but many people will experience a slight increase in elimination frequency and a softer bowel movement than usual. A juice cleanse helps your body purge itself of waste and toxins, so there might be a sight change in color and consistency of your stool. If you have any health concerns, please see your health care provider for advice.

6. Will I become more tempted to binge eat?

Binge eating occurs when you become so hungry that you consume large amounts of food in a short period of time. You will encounter episodes of hunger where you will be tempted to break down and eat a lot of whole foods. The reason is that in tandem with a reduced calorie intake, you also may miss the satisfaction of chewing food. This temptation to eat is normal, but the juices for all meals and snacks in this book will help curb cravings and prevent the urge to binge eat.

7. Will I get headaches?

Headaches, which may occur during the first few days, are usually caused by sudden withdrawal from caffeine and sugar. This is why it is recommended to begin eliminating foods and drinks that contain caffeine and sugar several days before you begin your cleanse. The headaches will pass. In the meantime, taking a relaxing hot bath or an afternoon nap, or drinking green tea—1 cup has about 70 percent less caffeine than coffee—may help. Avoid taking aspirin or ibuprofen unless the headaches become too severe or distracting.

8. Who should not do a juice cleanse?

A juice cleanse is not recommended for people undergoing chemotherapy, people with diabetes, those with nutritional deficiencies, and individuals with kidney disease. Pregnant and nursing women as well as children should not do a juice cleanse. Some of the vitamins and nutrients in juices may interfere with certain medications; if you have a current medical condition or are taking daily medications, check with your physician before following a juice cleanse.

9. Is juicing expensive?

Quality juicers range in price from $100 to $300, depending on the specific features, which is a small price to pay considering how often you will use it—during the cleanse and afterward. Buying a juicer is the only upfront cost for following a juice cleanse. Since your grocery store purchases will consist mainly of fresh produce, you will eliminate higher-priced items like meat, processed foods, and dairy products, so you may even experience a savings in your food bills.

10. Can I work while doing a juice cleanse?

Yes, but keep in mind that your energy levels will be lower than normal. If you have a physical job or one that requires high levels of concentration for safety, it is recommended you do a juice cleanse during vacation time or over a long weekend. Also, doing your cleanse while at home offers a more comfortable and stress-free environment to help you through the initial adjustments while you cope with possible side effects. If you feel tired or have a headache, it is often better to be at home than at the office.