A 24-hour juice cleanse is a great option for giving your digestive system a break and filling your body with nutrients. If you’re looking for mental clarity, more energy and better digestion a short cleanse could be your answer! In this article, we discuss all of the ins and outs of how to effectively make a cleanse and home and how to be successful.
What is a juice cleanse?
A juice cleanse, juice detox, or juice fast is the practice of only consuming fresh cold-pressed juice for at least 24 hours. A 3-day juice cleanse is also popular, but many have practiced doing up to 7 days or more. Each day on a cleanse, consuming 64 oz-120 oz of fresh juice is recommended. During a cleanse your body is flooded with nutrient-dense juice made from fresh whole fruits and vegetables. This helps give your digestive system a break while consuming an ample amount of the good stuff! A short-period juice diet boosts mental clarity, supports the immune system, aids weight loss, body detoxification, and boosts energy. During a cleanse you do not consume solid foods, caffeine, refined sugar, and alcohol. Instead, rely on a variety of freshly squeezed juices made from ingredients like kale, spinach, cucumber, celery, apples, oranges, and other fruits and vegetable juices. When creating a cleanse at home it is best to use a masticating/cold press juicer. This article shares the best affordable home juicers.
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Benefits of a juice cleanse:
There are several health benefits to doing juice cleansing. Here are a few:
- Detoxify the body: By flooding the system with nutrients and antioxidants, the body can eliminate toxins more efficiently and boost the immune system.
- Boost energy levels: Since your body is not using energy to break down heavy food, your energy levels will soar.
- Support weight loss: You could lose weight by doing a juice cleanse, typically it will be water weight and built-up waste in the digestive system. To avoid weight gain, maintain a healthy lifestyle meeting daily nutritional needs, exercise, quality sleep, and low stress.
- Improve digestion: Giving the digestive system a break can help remove built-up waste from the body, making digestion easier.
- Clarity: One of the first benefits you’ll notice from doing a cleanse is mental clarity and a lift of brain fog.
Don’t Miss a Beet!
What to eat on a juice cleanse:
You shouldn’t consume solid food on a juice cleanse. It’s best to give your digestive system a break, if you’re getting hungry lean into the fresh juice. Drink an additional 32oz of homemade juice, herbal tea, homemade almond milk, or some vegetable broth if you’re having difficulties.
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How many days do you juice cleanse?
The duration of a juice cleanse can vary depending on goals, preferences, and health considerations. Here are some common durations for juice cleanses and factors to consider when determining the length:
- 1-3 Days: Short juice cleanses lasting one to three days are popular for beginners or those looking for a quick reset. These shorter cleanses can help jumpstart healthier habits, provide a brief break from solid foods, and offer benefits like improved digestion and increased energy levels.
- 3-7 Days: Many people opt for juice cleanses lasting three to seven days for more significant detoxification and potential weight loss benefits. These longer cleanses allow the body more time to adjust and may provide more noticeable results, such as clearer skin and reduced bloating.
- 7+ Days: While prolonged cleanses may offer additional detoxification benefits, they can also pose risks such as nutrient deficiencies. It’s crucial to listen to your body and monitor your health closely during longer cleanses.
Note: You can apply the healthy juice recipes below to each day if you’d like to do a longer cleanse.
What kind of juice to buy?
Most local cold press juice shops offer juice cleanses you can buy for 1-7 days, depending on the shop closest to you. Never buy pasteurized juice, like Naked, at the grocery store to use for a cleanse. These juices have been processed and lost nutrient quality making them unsuitable for a cleanse. Although many products pose as health drink or detox drinks on grocery store shelves, they are often made with refined sugars and chemicals. Always be mindful and check the labels.
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How to prep for a juice cleanse:
Doing a cleanse overnight is not suggested. There are a few steps to take before the cleanse to feel your best and get the best results.
- Choose the right time to cleanse: A great way to guarantee that your cleanse goes well is to plan it. Avoid doing a cleanse around major holidays, birthdays, or other celebrations. Pick a time of year when stress is at a minimum and you have time to focus on the cleanse.
- Gradually Reduce Caffeine and Processed Foods: If you consume caffeine or heavily processed foods, reduce your intake in the days leading up to the cleanse. It’s best to be completely off these foods 7 days before the cleanse. Focus on consuming whole foods and obtaining a balanced diet during this time. This can help minimize withdrawal symptoms like headaches and fatigue during the cleanse.
- Increase Hydration: Drinking plenty of water is essential before, during, and after a juice cleanse. Start increasing your water intake in the days leading up to the cleanse to ensure you’re adequately hydrated. Herbal teas and coconut water can also be hydrating options.
- Invest in a Juicer: If you don’t already own a cold press juicer, you’re set! Cold-press or masticating juicers are preferred for juice cleanses as they preserve nutrients in the juice and help the vegetable and fruit juice have a longer shelf life. Here are the best affordable masticating juicers.
- Prepare for Potential Side Effects: Be aware that you may experience side effects during the cleanse. This happens when your body is detoxing from processed foods. On the first day or second day, you may have withdrawal symptoms such as headaches, fatigue, irritability, acne, or changes in bowel movements. The symptoms are temporary and you’ll experience the best you have ever felt once they subside.
How to come off of a juice cleanse:
Coming off of the cleanse is just as important as easing into it. Again, maintain a healthy diet full of whole foods for 2-3 days post cleanse. Start with light foods like smoothies, nut milks, and raw fruit. Some only eat fresh fruit or raw foods the next day. After that, work your way up to a salad and cooked foods. Make sure you continue to stay hydrated and maintain healthy eating habits in your daily routine to fully benefit from the cleanse.
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Juice Cleanse Tips:
- Stay home, if you can.: You’ll be running to the restroom a lot, so stay home if you can. Venture out to the park if you like nature time.
- If the juice is too strong, add lemon juice.: It can be hard to adjust some of the strong flavors that the juices make. One of the best ways to curb the flavor is to add lemon juice.
- Do it with a friend!: A cleanse can be challenging, to make it a little easier have a friend or family member join you!
- Prep ahead of time: Since this is only a one-day cleanse, you can easily prep ahead of time. Make your juices the day before and store them in the refrigerator. When you wake up you’ll be ready to go!
- Drink water: Although you are drinking hydrating fruits and vegetables, still drink at least 80oz of water throughout the day.
- Cut your fruit and veggies: Often you’ll see people putting the entire fruit or vegetable into a juicer. In most cases that’s fine, but some produce can clog up the juicer, like pineapple and celery. Cut those foods up into smaller pieces to keep your juicer running efficiently.
Tools for juice fasts:
You’ll need a few important tools on hand to get the most out of your cleanse. The best way to do a cleanse is to make your own juices. Be sure to use a masticating juicer / cold press juicer. A centrifugal juicer / high-speed juicer juices the produce quickly and the juice can oxidize quickly causing it to go bad in a short period.
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24-hour Juice Cleanse Schedule:
This is not a strict schedule, please adjust according to your lifestyle. You may experience detox symptoms, keep your day as relaxed as possible, and immerse yourself in nature if you can.
- 7:00 am – 20oz of water
- 8:00 am – Easy Green Juice
- 10:00 am – 20oz of water
- 11:00 am – Beet Juice
- 1:00 pm – 20 oz of water
- 2:00 pm – Carrot Juice
- 4:00 pm – 20 oz of water
- 5:00 pm – Pineapple Watermelon Juice
If you’re still hungry, have the extra pineapple and watermelon juice.
Shopping list:
I went shopping at Trader Joe’s and mostly bought organic. I purchased an extra bag of apples and pineapple to be sure they would yield enough juice. I ended up spending $48.00.
- 2 pineapples
- 1 small watermelon
- 1 bunch of kale or 3oz of spinach
- 1 bunch of celery
- 1 large cucumber
- 3 lbs of Granny Smith apples
- 1 lb of beets
- 5 lemons
- 4 inches of ginger
- 1 lb of carrots
- 6 oranges, cara cara or navel
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Juicing Recipes:
These recipes make 5 quarts of juice. Each of these recipes will juice about 1 quart, 32oz – 40oz of fresh juice, depending on the size of the produce. Drink a minimum of 4 quarts of juice for the day. Follow the schedule above. If you’re still hungry at the end of the day, drink the extra pineapple watermelon juice. I added this in because it is an inexpensive option and an easy way to get more hydration. Some of the recipes might make more that 32oz, if that is the case save it! You may want more on the day of your cleanse.
8:00 am – Easy Green Juice: This simple green juice recipe will give you all your leafy greens! You can swap out the apples for pineapple if you’d like to save money. It will yield 30-40oz depending on how large your fruit and veggies are. Here’s the full recipe page.
- 5 large kale leaves or 3 oz of Spinach
- 1, lemon peeled
- 2 inches of ginger, optional
- 1 large Cucumber
- 1 bunch of Celery
- 4 Granny Smith apples if small add 6
11:00 am – Beet: I know beet juice can sound scary but with all of the apples, this juice is sweet!
- 1 lb of beets, skin removed. It helps it taste less like dirt.
- 2 lbs of Apples
- 1 Lemon, peeled
- 1 inch of Ginger
2:00 pm – Carrot: This juice is a beautiful orange color. It’s so refreshing and is simple to make with a few ingredients. Be sure to peel the oranges before juicing.
- 1 lb of carrots
- 6 oranges peeled, I used Cara Cara
- 1/4 of a pineapple
- 1-2 inches of ginger, optional
- 1 lemon
5:00 pm – Pineapple Watermelon: I love using this recipe as my “filler”. It’s great because it’s hydrating and inexpensive to make. I typically make two of these for a one-day cleanse. This recipe will make two. It is suggested to drink at least 4 quarts of juice on a one-day cleanse. However, if you’re feeling hungry have an extra one of these on hand for backup. Here’s the full recipe post.
- 1 pineapple, skin removed
- 1 small watermelon, removed from rine. Or 5 cups of diced watermelon.
- 1 inch of ginger, optional
- 1-2 lemons, peeled
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24 hour juice cleanse
Ingredients
Easy Green Juice
- 5 kale stalks or 3 oz of spinach
- 1 lemon, peeled
- 2 inches ginger
- 1 bunch of celery
- 1 large cucumber
- 1 lb granny smith apples
Beet Juice
- 1 lb of beets, peeled
- 2 lbs of granny smith apples
- 1 lemon, peeled
- 1 inch of ginger, optional
Carrot Juice
- 1 lb of carrots
- 6 oranges, peeled / cara cara or navel
- 1 lemon, peeled
- 1 inch of ginger
Pineapple Watermelon Juice
- 1 mini watermelon or 6 cups of watermelon, cut from the rind
- 1 inch of ginger
- 1 lemon, peeled
Instructions
- Prep ingredients for one juice recipe at time. Then set up your juicer and run the ingredients through juicer. When it is done juicing, bottle and move on the to the next recipe. Store in the refrigerator.
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