Does a Squeezed Juice Cleanse Actually Work?

Squeezed juice cleanses are sweeping the nation by storm, but is this trend really safe?

There are a few risks and precautions you should be aware of before you hop on the juice detox bandwagon.

The squeezed juice cleanse diet is popping up all over social media. Even companies make specific body detox products such as Pressed, Squeezed, and Raw Generation. However, this diet isn't meant for everybody and can have adverse health consequences if you aren't careful.

What is a juice cleanse?

Juice cleanses are dieting methods that involve drinking only juice from fruits and vegetables to "detox" the body. The process involves extracting juice from fruits and vegetables through a juicer or pre-packaged programs.

A juice cleanse will typically last anywhere from three days to three weeks. However, some routines can last much longer. You should only use this diet or a liquid-only diet under medical supervision.

Why are juice cleanses popular?

We all know fruits and vegetables contain high amounts of nutrients and are essential to a well-balanced diet. The juice cleanse trend uses these points to encourage people to improve their health, remove toxins from their bodies, and lose weight. Endorsements from celebrities, influencers, and documentaries have helped the trend gain traction. However, this diet may do more harm than good in the long run.

Potential risks of a juice cleanse

There are several health risks associated with juice cleanses, despite their popularity. Be sure to contact your doctor beforehand if you're considering switching to a juice or liquid-only diet.

• Juice-only diets typically don't offer high amounts of calories. Reduced calorie intake can help you shed a few pounds. However, many individuals have reported gaining the weight back after the program ends.
• Low-calorie intake may cause you to suffer from symptoms relating to low blood sugar because your body doesn't have enough energy to last through the day. Symptoms can include fainting, dehydration, headaches, fatigue, and hunger.
• Juice-only diets typically don't include enough proteins or fats. Proteins and fats are necessary for physical health, cognitive function, and the recovery process. Eliminating these macronutrients for extended periods may lead to malnourishment.
• Unpasteurized or untreated juices that haven't removed enough bacteria can put you at a greater risk of illness. The risk of illness is exceptionally high for older individuals, children, and those with weakened immune systems.
• Some studies have linked juice cleanses with a greater risk of developing an eating disorder. If you're having a hard time with your relationship with food, be sure to contact the National Eating Disorders Association to speak anonymously with trained volunteers.

Potential benefits reported by advocates

Although the science has shown conflicting results, juice cleanse advocates have reported multiple benefits from the diet. Juice detox supports have claimed the diet removes harmful toxins from the body and aids in weight loss.

• Weight loss: Many advocates and juice-based companies have reported weight loss from juice-based diets. However, these results might be misleading. One study found that participants lost an average of 3.75lbs after a three-day juice diet. Another review found that although a juice-only diet can lead to weight loss, participants will likely gain weight once they resume a regular diet.
• Detox: Detoxification and removing harmful toxins are some of the main appeals to a juice cleanse. It's no surprise that consuming more fluids can help kidney function. However, studies have shown poor results that these diets positively impact your body's ability to remove toxins.
• Positive gut health: Another selling point to a juice-only diet is positive changes to gut health. A 2017 study found that a brief juice cleanse may increase bacteria associated with weight loss and decrease bacteria associated with weight gain. The evidence is still insufficient as to how effective these diets are.

Alternative solutions

The jury is still out on how effective juice cleanse diets can be. There are alternative solutions to weight loss and living a healthier life besides a juice-only diet.

• Incorporate juice into your diet: Consider adding a juice cleanse drink into your diet. You will benefit from the nutrients without cutting out other vital food groups.
• Try intermittent fasting: Intermittent fasting is an alternative eating pattern you can try. Studies have shown that intermittent fasting can improve weight loss, brain function, etc. Typically, intermittent fasting incorporates 16-hour fasts or fasting for two full days, twice per week.
• Practice balance: Maintaining a balanced diet is crucial to your health and well-being. Consider incorporating natural, whole foods instead of cutting out major food groups.
• Exercise more: Wanting to shed a few pounds before summer is nothing to be ashamed about. By incorporating more exercise into your routine or simple habits, you can improve your overall health and well-being.

So, what's the bottom line? Should you hop on the squeezed juice cleanse trend? Unfortunately, multiple studies have shown insufficient evidence that juice-only diets are effective. Research has shown that these diets may do more harm than good in the long run. Consult your doctor or PCP before making any significant dietary changes.

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