What is juice fasting?
In juice fasting, only liquids, such as freshly squeezed fruit and vegetable juices, water, herbal teas, or clear vegetable broth, are consumed over a certain time. Solid foods are not eaten during this time.
For some, juice fasting is considered a healthy way to lose weight quickly, while others simply feel better and swear by an alleged detoxifying effect of juice fasting.
After some days, the body switches into the so-called chamfering metabolism. Numerous micronutrients are absent due to the lack of consumed food. Here, too, the body must fall back on any nutrient stores.
On the other hand, Juice fasting provides the body with many vitamins, minerals, and enzymes. However, since juices contain carbohydrates from vegetables and fruits, the body cannot switch to fasting metabolism. This is where juice fasting differs from conventional fasting.
Juice fasting involves drinking only freshly squeezed vegetable and fruit juices and water and teas for several days.
How does juice fasting work?
You drink fresh juices, water, and tea during juice fasting instead of solid meals. First of all, however, you should be clear about the period for which you want to practice juice fasting.
If this is your first time doing a juice fast, a period of three days is recommended. If you have acquired a taste for it and tolerate the fasting cure well, you can extend the period to a week the next time. As a rule, however, you should not fast for longer than three weeks.
Read also: Fasting: A Beginner’s Guide.
Stock up on plenty of fruits and vegetables in advance. Some numerous fruits and vegetables are great for juicing. Below is a selection of the best varieties:
The Best Vegetables for Juicing:
The best fruit for juicing:
lemons without peel
Want to give your juices that little extra something? Beyond common fruits and vegetables, you can also juice fresh herbs, ginger, or fresh turmeric.
But before you start, of course, you need a good juicer. Maybe you are missing a book with delicious juice recipes and detailed instructions for juice fasting? Then you might be interested in the following article.
After prior planning and a targeted purchase, drink your self-prepared juices instead of meals. In addition, water and herbal teas can be drunk.
What juices should you drink, and how much a day?
It is recommended to start the day with a glass of ginger or lemon water in the morning. An unsweetened ginger shot is also great for replacing much-loved coffee and tea.
Now it’s time to fire up the juicer and try out lots of fresh juices. Drink a big glass of freshly squeezed juice in place of your main meals and snacks.
Also interesting: stay healthy and fit throughout the year with ginger shots.
But be careful: too much fruit is also not good because juices usually contain a lot of fructose and go up the blood sugar. In the best case, juices should consist mainly of vegetables. A smaller proportion of fruit is sufficient to make the juice taste pleasantly fruity.
There are no limits to your imagination when it comes to preparation. Depending on which foods you use, the juice will have a different color. Try your way through the rainbow and benefit from the additional nutrients of the fruits and vegetables.
In the evening, end your day best with a pot of herbal healing tea. Herbs such as lavender, sage, or chamomile have a calming effect and help you complete the day feeling relaxed.
Drink five to six large glasses of fresh juice throughout the day. For example, a ginger shot in the morning and an herbal tea in the evening would be ideal.
What does juice fasting do? Possible pros and cons:
Freshly squeezed juices, unlike smoothies, no longer contain fiber. On the other hand, the liquid still has all the minerals and vitamins found in the plant. In addition, it is rich in live enzymes and, therefore, a good source of many nutrients. In any case, they have an added health value.
However, not all nutrients can be absorbed. For example, fat-soluble vitamins such as vitamin A can only pass from the intestines into the blood in conjunction with fat. Since no fat is consumed during juice fasting, vitamin A from foods such as carrots cannot be absorbed by the body. However, those who choose to juice fast for only a few days need not worry about their vitamin A status. The body long-term in the liver stores vitamin A. Tip: You can mix one teaspoon of flax oil into your juice to help the fat-soluble vitamins be absorbed by the body even more.
There is no evidence that juices are healthier than fruits and vegetable whole. In addition, since all fiber is removed from juices during processing, they are hardly satiating. Possible consequences are intense hunger and increased appetite.
People who live exclusively on juices for many days generally consume far fewer calories than they need. Therefore, the body must soon go to its energy reserves to cover its energy needs. It chooses between body fat and the body’s muscles in the long run. Since the fructose in the juices constantly supplies carbohydrates, the body cannot switch to the fat-based fasting metabolism.
10 Things You Should Know When You Start Juicing
At what time of day should you drink fresh juices?
Juices are best consumed when your stomach is empty – half an hour or more before a meal. That’s because that’s when the body is hungry for food and absorbs everything you eat.
If you drink a juice containing many nutrients, your body absorbs them quickly and doesn’t let anything go to waste. The same effect happens if you eat something harmful instead, so you should be careful when choosing.
You should try to drink fruit juices in the morning, as they provide complex carbohydrates for energy. As the day progresses, you should drink less sweet juices.
Use citrus fruits to help your digestion.
You may have sometimes heard that citrus fruits should not be consumed on an empty stomach because they are acidic. You don’t have to worry about that, though, because while they taste sour, they provide a more alkaline environment in your body. You should try it carefully and observe if it is good for you.
Once your stomach gets used to fresh fruit and vegetable juices, citrus juices shouldn’t give you any trouble. I feel that vitamin C provides healing powers for my skin!
Assess your health condition
Consuming fruit juices raises blood sugar levels very quickly. However, this should not be a problem for a healthy person, as fructose is easily digested. So, with a balanced diet and good health, you don’t have to worry about getting diabetes.
The healing process you can expect from juicing
Juicing leads to eating high-quality foods, namely nutrient-rich fruits and vegetables. As a result, your body can more easily eliminate toxins, break down low-quality tissues, and replace them with healthy ones.
If you eat chocolate, coffee, or tea every day and you suddenly stop, your body may react with headaches or migraines. This happens as part of the cleansing and regeneration process. The body acts smart and gets rid of the toxins (e.g., theobromine or caffeine) from the body tissues and transports them out of the body through the bloodstream.
The liver and kidneys are responsible for disposing of toxins from the blood. If toxin levels in the blood are elevated for a short time, it may be noticeable as headaches, joint pain, or weakness in the arms and legs. Also, the pulse may drop, which the mind takes as low energy or lethargy.
Don’t be frustrated if you experience any of the above symptoms. Most people sometimes experience a cleansing process of the body that varies in duration depending on toxicity. Rest during this phase and give your body the time to recover so that it will soon have enough energy again. Think of this as the beginning of your best health.
alternate with vegetable and fruit juices to get the best effect.
The following substances are needed by the body in sufficient quantities regularly to be in the best health:
Essential fatty acids
Essential amino acids
When you steadily consume a wide variety of fruits and vegetables, you get many enzymes, minerals, and other substances that promote health and work together perfectly. The effect on your health can amaze you!
However, there are also vital substances that you cannot get from fruits and vegetables. That’s why below you’ll find other foods to consider for a balanced diet.
Fish oil or cod liver oil: green vegetable juices contain high concentrations of vitamin K, which allows the body to assimilate calcium. However, you can only absorb this vitamin well if you consume fats, such as those found in cod liver oil. For vegetarians, there are alternative fatty acids.
Spirulina and Chlorella: Chlorella and Spirulina are two types of algae available as powder or tablets. They contain many vitamin B, not found in fruits and vegetables or only in small amounts.
Seeds and nuts: The body needs protein and fat for fuel. In addition to essential amino acids for the immune system and brain, many nuts and seeds provide this. They can be eaten plain or ground and drunk in juice.
what ingredients you should use
Step 1: Use fruits that you like pure. It is best to use widely available products that are easy to digest. These include oranges, carrots, watermelon, and apples.
Step 2: After you’ve done Step 1 a few times, you may be ready to expand your menu a bit. At this point, you should add more vegetables. Many people don’t like vegetable juices at first and take a little while to get used to them, but the health benefits are numerous.
If you’re ever lazy, make a juice out of an apple, a carrot, an orange, and a tomato. This combination brings powerful nutrients, tastes delicious, and makes me feel energized for the whole day.
Also, try to include at least one or two medium beets in your juices. If you’re just starting, though, don’t have more than once a week, as beet is a powerful cleanser and a builder of blood and kidneys.
Step 3: There is a rule that vegetables are tasteless good the greener they get. However, the more valuable they become in terms of nutrition. Use a base of green apples and carrots and add whatever green vegetables you’re in the mood for, whether cauliflower, kale, lettuce, cucumber, broccoli, chard spinach, or celery. You can balance the drink at the end with lemon and green apple if you like. Lemon supports the body’s ability to detoxify and increases the absorption rate of nutrients up to five times. Because of its essential oils and bioflavonoids, you should juice the lemon with the peel. In addition, lemon is a great immune system booster.
Step 4: At this point, you can start getting inventive with the combinations. Find a list of fruits and vegetables and get creative. If possible, use seasonal and local produce.
What do you do with the pulp?
What’s leftover from juicing is fiber and pulp. Dietary fiber is categorized as soluble and insoluble fiber. Your body needs both types. It is not digested when you eat fiber but passes through the digestive system unchanged. When excreted, they make the stool softer and more voluminous so that constipation does not occur.
I would encourage you to juice for your health. Depending on your goals, you can juice or blend, but the two things are not the same. This article is primarily about the health benefits of juicing. If you want to improve your health or fight disease, juicing will help you. I would even recommend juice fasting to you.
Blending locks in fiber and pulp, making it more like eating. The body uses energy and enzymes during processing. Because of the more significant expenditure, fewer nutrients can be used effectively. This means that the healing process takes longer than juicing.
Do fruit juices pose any dangers?
This question comes up for most people who want to get into juicing. I know it myself, wondering if there are any risks or dangers to understand it very well.
There are minor, little-known problems, but they can’t compete with the health benefits of fruit juices. Below we will address minor concerns that come with juicing.
First concern: sugar
Do fruit juices cause diabetes? The answer is “no,” no one gets diabetes or any other disease because of consuming fruit juices.
Most long-term illnesses are caused by a diet that includes too many high-fat and processed foods. These harmful foods hinder the absorption of sugar. This is surrounded by fats and becomes trapped in the blood, keeping it in the system longer.
Subsequently, fermentation of the trapped sugar occurs, making it acidic, which leads to an increase in blood sugar levels. If you already have diabetes, you should especially avoid sweet juices, as the body can’t process them well. Instead, the first thing you should do is eliminate these harmful foods from your menu. The body of a healthy person can efficiently process and digest the natural sugar in fruits, unlike sucrose, which is toxic to the body. If you eat an unhealthy diet in general, it’s a little surprise if fruit juices don’t sit well with you.
Second concern: pesticides in fruit
Fruits and vegetables grown on a large scale are treated with pesticides and other chemicals. Since it is not easy to buy only products without this treatment, almost everyone is confronted with it. Therefore, if you have enough money, you should buy organic products as often as possible.
Toxins from fruits and vegetables can be removed by soaking them in clean water with a mixture of sea salt and a little apple cider vinegar. However, this only removes the pesticides superficially; internally, they remain. So cancer patients, in particular, should use caution.
After you soak the vegetables for ten minutes, you will notice a particular smell that indicates that the pesticides have dissolved. Therefore, before you use the vegetables, you should rinse them again with clean water. For fruit, you can follow the same procedure.
Third concern: wax on fruit
Apples, for example, naturally produce a thin layer of wax that coats and protects the skin. However, before they are packed for distribution, they are sprayed with vegetable-based cooking oil to keep them moist and prevent shrinkage.
With most fruits, most of the nutrients are right under the peel. For juices, I leave the peel on, but I usually remove it for eating. You can decide for yourself, and no option is harmful here.
Take care of your body
Juicing should be a positive experience. The drinks should be tasty and not disgusting. It is imperative to listen to your own body.
Consuming it should settle your stomach for the whole day. On the other hand, if your stomach is growling and constantly working, that’s your body’s way of saying you probably ate something your body doesn’t know well. You can train your digestion by regularly getting it used to something in small amounts.
But how much juice should you drink now? Everyone should drink as much as they want and can without feeling uncomfortable. Your body gives you signals that tell you if something is good for it. You’ll probably have to get it used to the healthy stuff for a while. If you’re craving juice, drink juice. If it’s enough for your body, it will show.
Remember that changing your diet can be a significant change for your body. Approach it with the right expectations, so you understand your body and don’t give up on juicing.
Gulp your juices down fast so they don’t oxidize.
As soon as you pull the liquid out of the fruit, it reacts with light and air, destroying enzymes and causing oxidation. To minimize these effects, drink the juice as soon as it is made.
How long you can keep juices depends on the ingredients and the method. For example, a centrifugal juicer contributes to the rapid oxidation of juice due to its high speed.
Oxidized juice is equivalent to spoiled juice. An oxidized fruit juice changes color and takes on a slightly metallic taste. Some juices take longer to oxidize, but you should also drink them within minutes to prevent oxidation.
On the other hand, low-speed juicers extract the juices without destroying the cell structure of the ingredients. As a result, nutrients and enzymes are preserved. Oxidation subsequently takes longer, as the final product is more stable and concentrated. Using this method, juice can be stored for up to 24 hours.
Storing fresh juices
If you want to save juices for later, you should carefully pour the juice into an airtight jar while it is still cold. The container should be as full as possible, so there is no unnecessary room for air. If you use a clear jar, you should wrap it in aluminum foil to prevent light from reaching it and destroying the enzymes. Do not store the juice in the refrigerator for more than 24 hours.
Other Benefits of Organic Fruit Juices: Organic Fruit Juices
Juice is a popular beverage made by extracting or pressing the juice from various fruits and vegetables. It can also refer to flavored drinks with concentrated liquid, such as seafood, or juice from concentrate meat products, such as clam juice. Juices can be made from many types of fruits, such as lemons, limes, oranges, strawberries, and others. They are often served as a light drink during parties and gatherings. Therefore, it is not surprising that juice is one of the most sold drinks worldwide.
Juice has several synonyms that can be used depending on the fruit in which the juice is extracted or the process used to make the juice. An example is a vegetable juice, which is sometimes referred to as vegetable juice, fruit juice, or even vegetable oil. The juicing of fruits is known as juicing, while the process of containing the juice from vegetables is vegetable venting. Juice can be extracted from different parts of the whole plant, including seeds, skin, stems, and leaves. When juice is extracted from these parts, it is usually known as raw juice.
Studies on juicing
One study reported that juicing produced significant reductions in body weight. After one year of follow-up, these reductions were evident, and most individuals juiced. The weight reduction was mainly because the participants who juiced drank whole fruits or vegetables, which is the recommended dietary allowance for an average adult.
A recent study of school children in Canada revealed some interesting facts about the effects of juicing. Researchers from the School of Hospital Management and Insurance Research in Toronto, Canada, used the juice as the sole enteral source of nutrition. The results showed that the children who completed the juice faster lost more weight than those who ate whole fruits, vegetables, and carbohydrates. However, the biggest gainer was the juice drinker, not the vegetables. This study lends credence to the theory that juicing is most beneficial for young children and can be introduced into their daily diet plans when they are older.
Nutrient concentration in juice
Juices are highly fibrous and are known to contain high concentrations of nutrients. Many of these nutrients come from plant materials that cannot be assimilated into the human body. Because they are so rich in nutrients, fruits and vegetables should be consumed daily to ensure adequate vitamins and minerals. In addition to fiber, many juices have a high concentration of antioxidants to help the human body remove built-up toxins. Drinking juice provides an easy way to ensure a daily intake of these crucial nutrients.
Juicing can also help with weight loss. It is commonly known that juicing helps with digestion, and because juices are high in fiber, they help the digestive system move faster. This means the body can burn calories more quickly, leading to weight loss. However, juicing should not be substituted for regular physical activity and should be enjoyed as a balanced diet. Drinking freshly squeezed fruit and vegetable juices can improve the taste and flavor of meals, and they can be enjoyed alone or with a meal.
Why juicing is healthy
If you squeeze fresh fruit yourself, you know exactly what is in your juice. However, if you also use organic fruit, only natural ingredients get into your drink, and your body stays healthy.
Fresh organic fruits contain everything your body needs: Many vitamins, nutrients, liquid, and natural sweetness. The color of fruits and vegetables also plays a role because each color affects the body and mind.
For example, green has a healing effect, yellow and orange have a mood-lifting effect, red has a stimulating effect, and blue and violet have a relaxing effect. Each fruit and vegetable and color has a different impact, which you can use for your health.
Fresh citrus juices, for example, are cooling in summer because they constrict the blood vessels. That’s why you’re more likely to freeze in winter if you reach for freshly squeezed orange juice. Cucumber has a similar effect, as it also has a cooling effect due to its high water content.
If you juice fruits and vegetables yourself, you can take advantage of all the benefits they contain. This is because our bodies do not have to sort out or process additives or unnatural sugars first, as with industrial foods.
Our body prefers natural nutrients to maintain the health and repair work of the organism. Anything else is a burden. Therefore, you support your body with freshly squeezed juices, and it will thank you through health and good mood.
Squeeze fresh juices yourself
If you want to juice fruits or vegetables, do not use too many varieties at once. A maximum of 3 different ingredients are enough for one juice and do not overload the body’s digestive systems.
Never use more fruit for a glass of juice than you could eat in one sitting. Because precisely this portion size corresponds to your natural digestion, people often tend to overdo it with juices and then wonder about too much energy or discomfort.
Two to three oranges, a handful of strawberries, two apples, half a cucumber, 5 medium tomatoes, one papaya, half a pineapple – that’s about the serving size for each type of fruit or vegetable.
Juice the fruit using a juicer, citrus juicer, or by hand. If you prepare more than one serving, refrigerate the juice afterward and use it within two days.
You can also juice fruits individually and drink pure orange juice, apple juice, or tomato juice. You can also blend the fruits and make, for example, an orange-peach juice or a pineapple-papaya juice.
To make a smoothie instead of juice, puree the fruits and vegetables. For example, you can blend strawberries with spinach leaves and add a mint leaf.
Notes on digesting fresh juices
Not everyone tolerates a fresh juice equally well, as everyone digests differently. Therefore, pay attention to your body.
Avoid combining it with bananas if you can’t tolerate it. Bananas require different digestive enzymes than water-rich fruits and vegetables, often heavy in the stomach.
For example, a banana combined with strawberries or cucumber can cause abdominal pain, while a banana combined with spinach tends to be well tolerated.
Likewise, it would help avoid fats in avocados or nuts in the juice. Sweet fruits need different enzymes for digestion than fats and often lie in the stomach for hours when eaten together.
It’s best to try out which combinations taste good and do well for you. Then, if necessary, swap something out or omit an ingredient.