The Juicy Truth About Juice Cleanses

Juice cleanses involve consuming only fruit and vegetable juices for a set period (typically three to ten days) while abstaining from solid foods. This can lead to rapid weight loss, but it’s often due to water loss, reduced glycogen stores, and muscle breakdown—not fat loss. Once solid foods are reintroduced, most people regain the lost weight. Additionally, the low-calorie nature of these diets can slow metabolism, making it harder to maintain weight loss in the long run.

For women, in particular, the extreme calorie restriction of juice cleanses can disrupt hormone balance. This is especially true during the luteal phase of the menstrual cycle (days 15 to 28). Studies suggest that fasting or extreme dieting during this phase can increase cortisol levels, leading to increased stress and appetite dysregulation, which may contribute to rebound overeating.

Juices are often rich in beneficial components like micronutrients and phytochemicals, but they also tend to be high in sugar and low in fiber. The fiber in plants (which is stripped during the juicing process) is essential for maintaining regular bowel movements and gut microbiota balance. The best way to support your digestion in the long run is through gut-healthy habits, including regularly consuming a variety of whole fruits and vegetables.

Fresh fruit and vegetable juices can deliver skin-friendly nutrients such as vitamins C and A, but it’s unlikely that a juice cleanse will transform your complexion. A juice-only diet lacks key nutrients needed for long-term skin health, such as protein and omega-3 fatty acids. Skin clarity and radiance are better achieved through a holistic approach, including hydration, well-balanced nutrition, and sufficient healthy fats and proteins.

Juices contain natural sugar that creates an initial spike in energy, but they lack fiber and healthy fats. Without these important nutrients, sugar is absorbed more rapidly, leading to blood sugar crashes and low energy. Sustainable energy comes from balanced meals that combine complex carbohydrates, proteins, fats, and fiber.

There’s little scientific evidence supporting the idea that juice cleanses help detoxify the body. The liver, kidneys, gastrointestinal system, skin, and lungs all work continuously and cohesively to eliminate toxins naturally without the need for restrictive diets. Also, excessive consumption of juices high in oxalate (such as spinach and beets) can increase the risk for kidney problems.

For sustainable well-being, take inspiration from the Blue Zones: five regions that are home to some of the healthiest, longest-living people in the world. These populations don’t rely on juice cleanses or extreme diets to achieve their incredible health status.

Instead, Blue Zone inhabitants share common lifestyle habits that improve their well-being:

• Plant-based diets: consume more vegetables, fruits, legumes, and whole grains.
• Moderate calorie intake: eat mindfully and savor meals.
• Daily physical activity: walk, garden, and move throughout the day.
• Social connection: maintain strong community bonds and family ties.
• Purposeful living: nurture a sense of purpose (called ikigai in Japan).
• Stress reduction: make time for relaxing practices like naps, prayer, or meditation.

These habits emphasize that the key to long-term health is consistent, balanced living—not quick fixes like juice cleanses.

If you’re drawn to the idea of juice cleanses, incorporate fresh fruit and vegetable juices as a supplement to your diet rather than a substitute for balanced meals. Here are some key tips:

• Prioritize whole foods, including fiber-rich fruits, vegetables, plant proteins, and healthy fats with each meal.
• Choose vegetable-based cold-pressed juices and prioritize low-glycemic fruits (such as lemons and limes) to avoid blood sugar spikes.
• Focus on long-term changes rather than potential quick fixes.

Still considering a juice cleanse? Consult with a healthcare practitioner, such as a registered dietitian, for expert guidance. And remember, while juice cleanses may provide short-term benefits like temporary weight loss, they are no substitute for steady, mindful habits that nourish your mind and body daily.