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Juice Cleanse for Your Weight Loss: Does It Really Work?
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Juice Cleanse for Your Weight Loss: Does It Really Work?

Written by Edibel Quintero, RD | Medically reviewed by Medically reviewed by Rosmy Barrios, MD
Published on 2022 August 19
201 Views
9 min

There are several drinks in the fitness industry that claim to detoxify your body, fruit and vegetable juice being one of them. So, can this drink actually help you lose weight? What does it do for your body? We explain if a juice cleanse benefits your weight loss progress.

Juice cleanse for weight loss

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People often use juice cleansing to lose weight or eliminate toxins in their gut. 

Juice cleanse diets may offer health benefits that support your immune system with vitamins and antioxidants. Only drinking fruit and vegetable juices sounds like a healthy way to drop weight, but does it really do that? How are detoxification diets good for weight loss? 

Not everyone follows the same diet plan containing a juice cleanse. Losing weight is a journey that takes time and experimentation, something you can learn about. 

In this article, you’ll discover if a juice cleanse is good for weight loss.

Juice Cleanse for Weight Loss – Is It Healthy?

Drinking natural juices may help you lose weight, but you should complete this juice detox in 3 days. Losing enough fat requires other low-calorie foods and high-intensity exercise. Consuming juices alone will only resolve water retention in your body.

Juice cleansing may help you drop weight quickly in the first few days. However, this is not sustainable, as you’ll only be losing water weight. Most of that water will return when you eat normally again, so it’s not worth drinking juices for longer than 3 days.

Although the juice cleanse diet isn’t a long-term weight loss plan, it can still boost the consumption of important nutrients. Fruit and vegetables have vitamin C, vitamin E, folate, magnesium, and beta carotene – minerals that remove bad fat tissue and cholesterol levels.

Just be aware that consuming too much of any product can be damaging. You shouldn’t restrict your diet to only juice, especially for more than 72 hours. Drinking just fruit and vegetable juice can lead to nutrient deficiencies, as you’re not getting enough protein, B12, and healthy fats.

What Is a Juice Cleanse?

A juice cleanse, or a juice fasting, is a type of diet that comprises drinking fruit and vegetable juice. The natural flavors are packed with minerals and vitamins that boost your metabolism.

Fruit and vegetables have plenty of nutrients that “cleanse” your gut. They are also low in calories, making them good for a balanced diet. 

To lose weight, you need to be on a calorie deficit, so consuming low-calorie products like fruit and vegetables will aid your results.

People usually squeeze the juices from whole fruits or vegetables and drink them alone or with a smoothie. You can use apples, carrots, ginger, beetroot, oranges, celery, limes, or cucumbers. 

How much weight can you lose in a juice cleanse? 

It is common for people to lose around 1–4 pounds daily when juice cleansing. This is mainly due to lost water weight and reduced bloating after drinking fruits and vegetables. Only drinking juice won’t encourage your body to burn pounds of fat.

Dropping over 3 pounds on detox diets isn’t healthy. If you’re not eating enough, your body will burn fat and muscle. This could make you feel extremely weak once you lose important muscle function. A juice cleanse is only there to literally “cleanse” your body and eliminate water weight. 

You can lose 1–2 pounds each week by exercising and consuming healthy foods. The human body needs calories for energy – keep that in mind when you’re losing fat.

How Long Should You Do a Juice Cleanse?

A juice cleanse should last from 1 to 3 days to prevent starvation and muscle loss. People might stretch it out to 7 days, but this could lead to side effects like headaches, stomach pain, and tiredness. You can only do a 7-day cleanse with the supervision of a professional; otherwise, it can lead to serious health problems and even death. 

Drinking fruits and vegetables for 72 hours is enough time to feel the benefits. You don’t need to consume only juices for 7 days, as this may lead to eating disorders and health problems. The 3-day juice cleanse is a perfect time to experience positive changes in your digestive system. 

If you want to do this juice cleanse for longer, speak to a dietitian or your doctor. They can provide more advice on juice diets and how it might be better to consume solid food. Juice cleanses might sound healthy for dropping a few pounds, but they still pose certain health risks. 

5 Awesome Benefits of Juice Cleanse

You can do a juice cleanse to feel good and lose some excess water that triggers bloating. 

Let’s take a look at the 5 amazing benefits of juice cleanses: 

#1 Helps digestion

The main reason people try this diet is because of the digestive cleansing. 

Vegetable and fruit juice can improve digestion by keeping your gastric acids flowing. This fluid remains in your stomach lining and eliminates bacteria that has built up in your bowel over time. Juice cleanses may also improve your body’s ability to take nutrients from foods. 

#2 Reduces cell damage

Plenty of fresh fruits and vegetables contain antioxidants that protect cells from free radicals. They also reduce oxidative stress that usually triggers symptoms like headaches, decreased eyesight, joint pain, brain fog, fatigue, noise sensitivity, and high blood pressure. 

#3 Glowing skin

A juice cleanse is packed with vitamins C and A – two important vitamins that are great for building healthy tissue in your skin. You might find that your face doesn’t look dull after completing the diet. Oranges, berries, kale, and melons are fantastic sources for glowy skin.

#4 Weight loss

You might be doing this juice cleansing diet for weight loss results.

Consuming fewer calories than your maintenance level will always lead to a strong fat-burning rate, which is why fruits and vegetables are great choices for your diet. 

Foods with high water content usually boost your metabolism, leading to more calories being burned throughout the day. Juice cleanses claim to remove toxins from the body that might prevent weight loss. You should have 2 cups of fruit and 2.5 cups of vegetables a day. 

#5 Supports a healthy gut microbiome

Fruit and vegetables help maintain the microorganisms in your gut. 

This includes bacteria and archaea that thrive in the digestive tract. Not consuming enough vitamins and minerals can lead to symptoms of constipation, bloating, heartburn, diarrhea, and possible thyroid problems.

Risks of Juicing

Eating fruit and vegetable juice might sound like a healthy way to lose weight, but juice cleanses often lead to bad eating habits. It’s better to understand the risks before trying this diet. 

Here are 3 health risks of juice cleansing: 

#1 Highly impacts your relationship with food

Cutting solid foods out of your diet completely may damage your physical and mental health. It’s easy to grow obsessed with the idea of burning fat through detoxing. However, raw juices will only lead to disordered eating patterns that stop you from enjoying a balanced diet.

A healthcare professional can help you find the right healthy eating program. They might warn you against juice cleanses that last over 3 days. Just make sure to consume plenty of dietary fiber, lean meats, and fresh fruits that promote strong gut health. 

#2 Blood sugar swings

Only drinking fruit and vegetables can trigger low blood sugar levels due to your body not having enough energy. 

This can make you feel dizzy and weak, especially after high-intensity workouts. You need other foods to maintain your energy throughout the day.

Too much fruit may also raise blood sugar levels, depending on the number of natural sugars. Fructose is a common sugar that might contribute to weight gain in your stomach. Avoid high-sugar fruits like grapes, cherries, mangoes, passionfruit, and pomegranates. 

#3 Lack of fiber

Fruit and vegetables may not offer enough fiber in your diet. 

You can get more dietary fiber consumption by eating chickpeas, almonds, beans, oatmeal, popcorn, and chia seeds. The body needs this type of carbohydrate to move waste smoothly through your digestive system.

How to Prepare for a Juice Cleanse

Before starting the juice cleanse, you should avoid junk food, processed foods, alcohol, caffeine, and sugary drinks. This can stop your cravings throughout the juice cleanse diet. You also need to aid your digestive system by steering clear of inflammatory foods.

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The next step is to incorporate fruit smoothies into your regular diet to get comfortable drinking them. You won’t feel so thrown off by the same taste and texture every day. Your body can also grow accustomed to higher doses of micronutrients. 

Consuming plenty of water is super important for a detox diet. This will keep your organs functioning properly due to proper hydration. You can mix water with the natural juices from fruit and vegetables, but make sure to have plain water throughout the day too. 

What to Expect on a Juice Cleanse?

You can expect to feel cleaner and healthier after completing juice cleansing. However, people also report experiencing headaches, dizziness, and decreased appetite.

A juice cleanse won’t make you drop pounds of fat. You’ll only achieve short-term results of water loss that might come back in a few days. Juice cleanses are good for clearing out your gut and eliminating toxins that may develop into bad fat tissue or cells.


However, you may feel that your digestive system has improved since completing this diet. The natural juices clean out bacteria in your bowels that might trigger constipation. Make sure to eat fiber in a normal diet and get your protein intake for each day. 

How to Lose Weight Without Juicing

To lose weight, you need to follow a new eating program that contains whole foods. 

Doing continuous detox diets might damage your overall health, preventing long-term weight loss results. Eat foods packed with protein, fiber, natural fats, vitamins, and potassium. 

You can also perform high-intensity interval training (HIIT) to lose weight. Aim to burn around 500 calories in each workout to see progress. Limiting your food intake won’t be enough to burn fat, so try to do cardio-based exercise that gets your heart pumping. 

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If you need more guidance on weight loss, download the Keto Cycle app. This mobile application gives you a personalized meal plan containing 10,000+ healthy recipes, simple grocery lists, and progress trackers. You can find all the ingredients in your local grocery store.

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FAQs

What happens if I eat on a juice fast?

Eating on a detox diet might disrupt the health benefits for your digestive gut. Try to stay away from snacks or tempting foods that might break your 3-day detox. If you get too hungry or uncomfortable, stop the juice cleanse and resume a normal diet. 

Are juice cleanses worth it?

Drinking fresh juice is safe in moderation, but you should stick to eating healthy foods. This stops you from starving your body of the right nutrients. Find a sustainable weight loss program that encourages you to eat food packed with protein, fiber, and vitamins.

Does squeezed juice cleanse work?

Yes, the squeezed juice cleanse works by making you feel cleaner and healthier. Prepacked juice might be loaded with preservatives that aren’t good for your digestive tract. A juice cleanse works better if you use freshly squeezed juice from fruit and vegetables. 

A Word From Nutritionist

The juice cleanse diet might not be the best idea to lose weight. There is insufficient evidence to suggest that only drinking juice can help your body burn fat.

If you want to reach your body weight goals, find cardio-based workouts and diets that promote healthy eating. Never starve yourself or eat below 1,000 calories on your fitness journey.

You can still try juice cleansing for 2–3 days to feel clean. This will help you avoid consuming refined foods or drinking too much alcohol, which increases bad gut bacteria. Don’t go over the 3-day limit, as this diet will deprive you of natural nutrients from solid-based foods.

Conclusion 

A juice cleanse isn’t for everyone and can still pose health problems. It won’t help you lose weight from burning fat, but it can eliminate water retention. To drop a few pounds, you should consume minimally processed foods and stick to a sustainable workout plan.


The Keto Cycle app is perfect for achieving your fitness goals. You can choose from hundreds of recipes that promote weight loss. This saves you the hassle of finding rapid fat-burning programs online.

Written by
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
Medically reviewed byRosmy Barrios, MD
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