The Juice Cleanse: Experts Separate Fact From Fiction


It seems that just about every month we hear of a new diet craze. Juicing, raw diet, Aktins, Weight Watchers, Paleo, Fasting, Liquid, the sun diet, the list is endless. Staring at the sun really? Who comes up with these bizarre things?

Just what do you think will happen to your body once the diet is over and you go back to your kicommando and beer?  A lot of dieters may not think about whether a weight-loss plan associated with an attractive celebrity is healthy or logical because it appeals to their vanity.

So, today the experts weigh in on the fad that refuses to go away; Juicing or juice cleansing. Juice cleansing is a “detox” diet that can last from a few days to several weeks in which a person consumes only fruit and vegetable juices to obtain nutrition while otherwise abstaining from eating food. Many people swear by cleanses and report an improvement to their health, mood, and appearance. The scientific community, however, is less than enthusiastic about juice cleanses—many scientists, dietitians, and doctors regard detox diets as less effective than fasting with water, and, therefore, a waste of money and time.

There are products out there that claim to be cleansers, but there’s no reason an individual needs to cleanse. Clean eating is what you need to do. Clean eating, not cleansing. Clean eating is basically if you eat a healthy diet filled with plenty of fruits, vegetables, whole grains your body will naturally cleanse itself.  The body cleanses naturally every day. We don’t need a product to do that.

When it comes to cleansing or detox those seem to be the words of the moment there’s no harm after one day. Is there any advantage? Probably not, but there’s no harm in one day. But to be on cleanses or juice fasting or detox for weeks, you’re putting your body at nutritional risk. There’s no way you can meet all your nutritional needs, which consist of vitamins and minerals, from a beverage. And the other thing is when you do go on these cleanses or detoxes, you also are prone to feeling irritable, tired, fatigued, and that shouldn’t be. One does not need to get healthy and feel like crap while doing it. It’s counterintuitive.

You do not need to do anything cleansing, per se, because you have a wonderful organ in your body called the liver. You don’t need to do any kind of food-based cleansing. People sometimes will do a day where they’ll just drink beverages, and there’s no need for that. If you’re looking for weight management strategies, the best method for long-term weight management is just to try to take in less calories and displace foods with less nutrition, like sweetened beverages and grain-based desserts, with more whole grains, fruits and veggies. It’s more nutrition and it will help cut calories. The best cleansing for your body is a diet that is well-balanced, plant-based and meets your fiber and nutrient needs.

There’s honestly really no true cleanse because no matter what, your body will make metabolic waste. A lot of people want to go on cleanse diets because they think it will give them a jump start on weight loss. It will help them with weight loss because they eat so little. This is not a lifestyle change to stay on. Really, to “cleanse” yourself, drinking more water and eating more fruits and vegetables is better for your diet.

It’s another fad, and people need to realize there’s never a quick fix. A long-term change will be far better for them than thinking they’re cleaning out their bodies in a few days, which really isn’t happening anyway.

There is no scientific evidence that juice fasting does anything specifically beneficial. It is good to eat fruit and vegetables. To the extent that they are in juice, that is a good thing; however, the same ingredients would equally be beneficial if they were solid and chewed and not juiced. The teeth and the stomach are great juicers. They turn what you eat into juice and you digest it anyway. Pre-juicing food is great for people who find juice pleasurable. The “cleanse and detoxify” idea is nonsense, except that a juice fast includes abstaining from nicotine or alcohol. Nicotine is toxic and so, in excess, is alcohol. It is good to avoid ingestion of toxins. The body, however, is not dirty inside and in need of cleansing. If you believe in evidence-based interventions, this one has no purpose. If you believe in witchcraft and faith-healing, it’s as good as any other form in that genre.

There is no science to support the claim that the digestive system needs to rest. The only time the digestive system needs to rest is after surgery, but the body doesn’t need to do this to promote a balanced lifestyle, she explained. In fact, the limited fiber content of a juice cleanse is one of the drawbacks of doing one. Fiber ensures proper function in the gastrointestinal tract. It promotes regularity and increases satiety, which allows a person to feel full longer. Getting more fiber in the diet may also reduce people’s risk of heart disease and cancer. .

Cleansing won’t help people break their unhealthy eating habits.  Breaking unhealthy habits is a highly individualized process.  Some people who feel the need to do a dietary cleanse may be answering a psychological need more than a physiological one. In their minds they feel doing a cleanse will set them up for better success on a healthier diet. They believe cleansing will get them primed and ready, perhaps both mentally and physically, to change their eating habits.

Cleansing does not kick start the metabolism.  If anything, a person is going into famine mode and trying to conserve the calories and nutrient stores they have, which slows down metabolism.

It is possible that a person might see results on the scale after doing a juice cleanse but the loss is more water weight and muscle weight, and potentially over time, someone could lose bone mass. It’s also not lasting weight loss: Once a person completes their cleanse and starts eating again, they could gain the weight back.


There is really no such thing as a “healthy” juice cleanse. The best way to keep our bodies healthy is to drink a lot of water and eat a diet full of fruits and vegetables.