Jeffrey Salazar
Fruit juice diets are typically short-term plans that involve consuming only fruit and vegetable juices, sometimes alongside limited solid foods. These diets are often used for detoxing or resetting the body after overindulgence. While fruit juices are high in sugar, they can be made healthier by adding vegetables and reducing the amount of fruit. Juices can be made at home using a juicer or blender, or purchased ready-made. The benefit of making juice at home is that you can control the ingredients and avoid added sugars and preservatives. Juicing can be a good way to increase your fruit and vegetable intake, but it's important to be aware that juicing removes fibre and other beneficial nutrients found in whole fruits and vegetables.
| Characteristics | Values |
|---|---|
| Duration | Extreme juice diets are usually between 3 days and 1 week |
| Calories | Juice diets that allow solid foods and more calories may be followed for longer |
| Dietary restrictions | Juice-only diets are usually vegetarian or vegan, but some plans allow honey or yoghurt |
| Nutrients | Juicing eliminates dietary fibre and other beneficial nutrients found in the skin and seeds |
| Health benefits | A short-term juice diet may benefit gut health and longer-term weight maintenance |
| Equipment | Use a low-speed juicer for leafy greens, or a vertical juicer if you're short on counter space |
| Ingredients | Wash all fruits, vegetables and herbs, then follow manufacturer's instructions |
| Add-ins | Add back some extracted pulp to ensure fibre and phytonutrients |
| Recipes | Try a strawberry smoothie with banana and orange juice, or a blueberry smoothie with yoghurt, banana and apple juice |
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What You'll Learn
How to make fruit juice without a juicer
Making fruit juice at home is easy and doesn't require a juicer. All you need is a blender and something to strain the juice, such as a nut milk bag, fine mesh strainer, cheesecloth, or even a clean towel.
First, choose your ingredients. Fruits, vegetables, herbs, spices, and liquids can all be used. If using produce with thick skins, like citrus fruits, you may want to remove the skins and any large stems, as they can sometimes make blending a little easier. Cut the ingredients into large chunks—smaller pieces if you want to optimise space in your blender. Add about 3 cups of liquid, such as water or almond milk, and place everything in your blender.
Blend until the ingredients are totally incorporated and smooth. If using a nut milk bag, place it inside a pitcher and pour in the blended mixture. Squeeze the bag gently to extract the juice, leaving the pulp behind. You can also strain the juice through a fine mesh strainer or cheesecloth. Store the juice in the fridge for up to 3-4 days.
Some fruits, like berries, can be frozen, thawed, and mashed through a strainer lined with cheesecloth to extract the juice. You can also try steaming your fruit or boiling it to soften it before mashing or pressing it through a strainer.
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The benefits of a fruit juice diet
Fruit and vegetables are an important part of a balanced diet, and most of us don't get the recommended minimum of five portions a day. A juice diet can be a great way to get your fill of vitamins and minerals, but it's important to be aware of the potential drawbacks.
One of the main benefits of a fruit juice diet is that it can help you consume more fruits and vegetables, which are packed with essential vitamins and minerals. For example, raw fruits and vegetables are excellent sources of skin-supportive nutrients like collagen-supportive vitamin C and skin-friendly beta-carotene (vitamin A). Juicing can also help with weight loss, as it can be a low-calorie way to get your fill of nutrients. Additionally, the action of juicing can help extract nutrients, making them easier for your body to digest and absorb.
Another benefit of a fruit juice diet is that it can be a good way to reset your diet after a period of overindulgence. The natural sugars in fruit juice can provide a quick energy boost, and the liquid form of the diet can be easier for some people to consume than solid foods. This can be especially useful if you're trying to increase your fruit and vegetable intake but don't enjoy eating them whole.
However, it's important to note that a fruit juice diet may not be suitable for everyone and there are some potential drawbacks. Firstly, fruit juices are high in sugar, as juicing releases the sugars in fruit, making them 'free' sugars, which we are advised to cut back on. Additionally, the process of juicing removes the fibre from the fruits and vegetables, which can lead to a rapid rise in blood sugar levels and cravings on a juice-only diet.
Furthermore, certain nutrients, such as vitamins A, E, and K, need fat for absorption, which may be lacking in a juice-only diet. Protein, essential for maintaining muscle and supporting growth and repair, is also typically deficient in a juice-only approach. Therefore, it is important to ensure that your juice diet includes sources of healthy fats and proteins, such as omega-3 fatty acids, to avoid potential deficiencies.
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Fruit juice recipes
Fruit juices are a great way to increase your fruit consumption and get a boost of vitamins, minerals, and phytonutrients. Here are some delicious and nutritious fruit juice recipes to get you started on your juicing journey:
Strawberry Banana Smoothie
This smoothie is a delicious way to get your daily dose of fruits. All you need are strawberries, bananas, and orange juice. You can also add a dash of dairy-free yogurt to make it creamier.
Green Smoothie
Get your daily dose of greens with this vitamin C-packed smoothie. Blend together kale, avocado, lime, and pineapple. For an extra nutritional boost, leave the pulp in!
Mango Juice
This refreshing and rehydrating juice is perfect for hot summer days. Simply blend ripe mangoes, or use frozen mango or mango pulp if fresh mangoes are out of season.
Pineapple Juice
Pineapple juice is not just delicious, but it's also packed with vitamins, minerals, and natural sugars, making it a great energy booster.
Apple Juice
Apple juice is a great way to alkalize your body and improve digestion, immunity, and appetite. Make sure to choose the right apples, as not all varieties are suitable for juicing.
Citrus Blast
For a tangy and refreshing juice, combine your favourite citrus fruits such as oranges, lemons, and limes. Add a touch of sweetness with honey or maple syrup.
When making fruit juices at home, you can use a blender or a juicer. Simply wash your fruits, cut them into small pieces if needed, and blend or juice them until smooth. You can add water or ice cubes to adjust the consistency, and sweeten with honey or maple syrup if desired. Enjoy your healthy, homemade fruit juices!
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What to eat/drink alongside a juice diet
A juice diet typically involves consuming only fruit and vegetable juices, with some plans also incorporating soups and particular solid foods. This extreme approach to dieting is usually limited to a short period, often between three and seven days.
If you're considering a juice diet, it's important to consult your GP, especially if you have a medical condition or are on prescribed medication. Juice diets can cause blood sugar levels to fluctuate, so they should be avoided by people with diabetes or blood sugar management issues. They are also unsustainable and often lead to weight gain after returning to regular eating habits.
To optimise your nutrient intake while on a juice diet, consider the following suggestions:
- Include a variety of fruits and vegetables in your juices, focusing more on vegetables and flavouring with a small amount of fruit.
- Add back some of the extracted pulp to your juices to increase fibre and valuable phytonutrients.
- Consume juices made from dark leafy greens and red, orange, and purple vegetables to maximise nutrients.
- Include sources of healthy fats and proteins in your diet, such as poly-unsaturated fats like omega-3 fatty acids, which are typically deficient in a juice-only diet.
- Incorporate whole foods like fruits, vegetables, whole grains, healthy proteins, and fats into your diet when possible.
- Drink juices alongside healthy meals to ensure you're getting enough fibre, protein, and healthy fats.
- Strawberry smoothie with banana and orange juice.
- Green smoothie with kale, avocado, lime, and pineapple.
- Juice with cucumber, apple, and spinach, including the pulp for extra fibre.
- Beetroot juice, which helps reduce inflammation, blood pressure, and blood glucose.
- Blueberry smoothie with yogurt, banana, and apple juice (can be made vegan with coconut yogurt).
- Orange and carrot smoothie with added oats and ginger for vitamin C and fibre.
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How long to follow a juice diet for
The duration of a juice diet depends on the individual's goals and their general diet. Juice diets are usually limited to a short period of time, often between three days and one week. However, some people may follow a juice diet for a longer duration, especially if they include some solid foods and more calories.
It is important to note that there is little scientific evidence to support the health benefits of juice diets. Most people are likely to lose some weight on a juice diet due to the reduced calorie intake, but this weight loss is typically not sustainable in the long term. Additionally, following a juice diet for longer than a few days may result in a lack of essential nutrients, which can lead to various health issues.
Some people may benefit from a juice cleanse every three months if they typically consume unhealthy foods, while those with a healthier natural diet may achieve their cleansing goals once or twice a year. It is always important to listen to your body and ensure you are getting adequate nutrition and hydration during a juice diet.
Before starting a juice diet, it is recommended to consult with a healthcare professional or registered dietitian, especially for cleanses lasting longer than one day or for individuals with health conditions.
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Frequently asked questions
Wash all fruits, vegetables, and herbs well. Follow the manufacturer's instructions for juicing, adding the most delicate ingredients, such as leafy greens and herbs, first. If you don't have a juicer, you can use a blender, but you'll need to chop the ingredients into small pieces, add water, and strain the pulp before serving.
You can make a simple juice with lime, basil, and elderflower. Another option is to blend cucumber, apple, and spinach. You can also make a strawberry smoothie with banana and orange juice or a blueberry smoothie with yogurt, banana, and apple juice.
A short-term juice diet may have benefits for gut health and weight maintenance. Juicing can also be a good way to get your recommended daily intake of fruits and vegetables. However, juice diets can be lacking in protein, fat, and fibre, and juices made from fruit are high in sugar.
