Juicing is an amazing tool to help you reach your health goals. A Juice Diet Plan consisting of 10-20 ounces of fresh Juice along with well balanced nutritious meals can lead to amazing health breakthroughs.
1) What’s a Juice diet?
2) What are the benefits of a Juice Diet Plan?
3) How can I start a Juicing Diet?
4) What to expect from a Green Juice Diet?
5) Juice Diet Recipes
What is a Juice Diet?
A Juice diet is the consumption of raw fruit and vegetable Juices throughout the day. In addition to drinking Juices you should be eating well balanced nutritious meals. The motivating factor behind a Green Juice diet is to supply our bodies with the vitamins, minerals and antioxidants it needs for the most efficient functioning. Juicing diets can be implemented in several ways. If the thought of drinking only Juice for several days on end makes you nervous then don’t worry, there are several other ways we can implement Juicing into our lifestyle. For example, we don’t have to fast on Juice and water alone to enjoy the benefits of Juicing. Adding fresh Juice to your diet may be all you need to enjoy the health benefits of Juicing.
What are the Benefits of a Juicing Diet Plan?
- Increased metabolic rate
- Prevention of disease
- Stronger immune system
- Cleanse your body of harmful toxins
- Weight loss
- Increased energy levels
As you can see, Juicing diets can benefit our bodies in several ways. Juicing is a very efficient way to consume your recommended daily fruits and vegetables. Juicing is also very flexible and can be incorporated into many of the popular diets on the market. Most diet plans should allow fruits and vegetables to some degree and Juicing allows you to consume them faster. If you’re like me, the thought of drinking only Juice and water for several days may sound extremely difficult or even impossible. Just remember there are several ways to incorporate Juicing into your lifestyle while still experiencing the benefits of Juicing.
How Can I Start a Juice Diet Plan?
As I mentioned earlier, a Juice diet can be implemented in several ways. Juice fasts are typically 3-5 days in length. However, if you don’t want to drink only Juice for 3-5 days, there are other ways you can benefit from Juicing.
Here are a few suggestions on how we can implement a Juice diet plan:
- Drink Juice as a snack in between meals
- Drink Juice throughout the day and only eat dinner (“Warrior Diet” Ori Hofmekler)
- Drink your Juice early in the morning on an Empty Stomach (Many Experts Feel this the best way)
- Juice Fast for a specific period of time i.e. 1,3,7,14 days
Your Juice diet can be tailored to meet your needs. My personal opinion is that whichever Juicing plan you decide to follow, continue Juicing regularly after you finish your Juice fast. and eat some whole foods.
The method I prefer to follow over Juicing Fasting is to drink on average 20-30 ounces of Fresh Juice throughout the morning on an empty stomach. I then eat a lunch and dinner as I normally would. I also try to eat Raw Food snacks throughout the day.
I highly recommend consulting a medical professional if you intend to Juice for an extended period of time. Many of you may have medical conditions that require certain dietary needs that only a medical doctor will have answers to. Juices are not complete meals and extended periods of “Juice only” diets should be supervised by a medical professional.
If you’ve never Juiced before or you’re not sure if you can handle a 3-5 day Juice fast, why not start out slowly?
To be quite honest a better long term strategy may be to follow my Juice Diet Plan above and incorporate short fast occasionally or not at all. This is a fantastic long term approach.
This article is part of “The Juicing Bluprint” Step-by-Step instruction on How to Start Juicing. Access the “The Juicing Blueprint” here
Here are a few tips to slowly ease your way into a “Juice Diet”:
Juice Diet Recipes
- Week 1 - Replace your breakfast with a quality protein and a fresh Juice
- Try this simple recipe for breakfast or as a mid-morning or late afternoon snack. It tastes great and I feel pretty energized afterwards:
- 3-4 carrots
- 1 orange
- 1 apple
- Small piece of ginger root (optional). Ginger can help stimulate fat burning.
If you enjoyed this recipe, try adding some green Juices to the mix.
The rule of thumb to remember when deciding what to Juice is that “dark green leafy vegetables” are great for Juicing. Try combinations of the following:
I recommend adding lemon Juice and/or a granny smith apple to your Juice Diet recipes for added sweetness.
Try drinking the first recipe in the mid-morning; try drinking the second one in the mid-afternoon for a few weeks. Although fruit and vegetable Juices are lower in calories, you may want to reduce some of your calorie intake to compensate for the added Juice in your diet.
Great…you’ve been Juicing for a few weeks and you’re feeling great…depending on what your situation was, you probably lost some weight and flushed your body of some harmful toxins. You’re probably wondering how you can continue on with your Juice diet?
You can continue doing what you’ve been doing for the previous two to three weeks and make the necessary caloric adjustments to fit your needs. I personally feel this is the best long term approach. Drinking Juice on a daily basis will ensure you receive the continued benefits of Juicing. You can add an occasional 1-3 day fast when you feel your body would benefit the most from it. For example, you may want to try a 1-3 day Juice fast after the holidays, after a vacation or after any period of time when you feel your diet may have slipped a little. If you have a lot of weight to lose and you think a Juice fast of seven days or so would help you, consult a physician and map out a plan.
As I’ve stated previously, Juice Fasting is not the only way to benefit from Juicing and please don’t starve yourself.
Here’s an example of how I incorporate Juicing into my diet:
Breakfast & Lunch
- I drink about 20-30 ounces of juice throughout the day
- 20-30 almonds or a small amount of seeds
- Green Tea or Black Coffee
- Protein Shake or a Quality Protein
- Small Salad
- Start with a large salad
- Eat a high protein and veggie meal
- I try my best to avoid processed foods or refined carbohydrates (doesn’t always work)
The Idea behind Juicing at least for me is to eat and drink as much raw food as possible and eat healthy nutritious meals. Sometimes I’ll eat a bad meal but the imprtant thing is pick up where you left off.
Basically, there are several ways to start a Juice diet plan. Some other points to consider are:
- Make sure to drink plenty of water
- Consult a physician if you intend on Juice Fasting for an extended period of time
- Transition slowly into a Juice fast if you decide to do one
- Reduce meat, bread, grain consumption the week prior and focus on eating more cooked or Raw vegetables
What to Expect From a Juice Fast or When You Begin a Juice Diet?
Although the long term benefits of adding Juice to your diet are extremely beneficial to your body, some of the short term effects may be uncomfortable. You may experience some of the following symptoms:
- Skin rash or irritable skin
This usually occurs in people looking for a “quick fix” and didn’t prepare for a Juice Fast.
If you follow my plan of Juicing, eating nutritious meals and snacking on raw food snacks you shouldn’t have any discomfort. Any Headaches or Fatigue may just be your body adjusting to your new diet. The headaches may be from caffeine withdrawal and the fatigue may be from calorie restriction.
- Drink plenty of water
- A steamy shower or bath opens up pores, allowing toxins to leave your body
- Full body massage
- Light exercise that will cause you to sweat out some of the toxins (just be careful because your calorie and energy level will be reduced)
- Gradually ease yourself into Juicing, before you begin a Juice fast (for example, if you Juice and eat healthy for 2-3 weeks prior to beginning a Juice fast or Juice cleanse, you may significantly reduce some, if not all of the side effects)
Serious side effects may include:
- Low blood pressure
This is why I prefer Juicing on a daily basis rather than jumping into a Juice Fast unprepared. Juice Fasting results will most likely be temporary and not worth the discomfort.
Please discontinue your Juice fast or Juice cleanse and see a medical professional immediately if any of the above mentioned side effects occur.
Juice Diet Recipes to Get You started:
Below are some basic Juicing recipes. Adjust the amounts to fit your needs, depending on how many people you are Juicing for. Make sure to incorporate many green, leafy vegetables into your Juice diet. Too many fruit Juices may lead to a higher sugar intake making it difficult to lose weight. Try eating low glycemic fruits (berries) if you’re trying to lose weight.
- Kale, green pepper, apple, lemon
- Carrots, orange, apple, ginger
- Spinach, apple, cucumber, lemon
I hope you have a better understanding of how a Juice diet can benefit you and how to get started on Juicing. If you’ve been Juicing or have completed a Juice fast, please share your experience with us below….even if it’s just to say hi. I’d love to hear from you!
If you’ve enjoyed this article I’d like to encourage you to read the entire series called “The Juicing Blueprint”. You’ll have access to a series of articles designed to get you started on Juicing the right way.