The right 3-day juice cleanse recipe may provide you with the reset you were looking for. However, the juice cleanses you buy online cost a fortune. You’re likely wondering if you can follow a juice cleanse at home for a fraction of the price. Fortunately, you can!
Our 3-day juice cleanse recipe may make you feel rejuvenated, and perhaps experience other benefits. You’ll need plenty of fresh fruit and vegetables with a few add-ons, but you’ll save money while following expert tips to ensure you juice correctly. Let’s discover more.
A 3-day juice cleanse recipe with whole fruits and vegetables may claim to do the following:
Let’s dive into why a juice detox is said to be a nutritious treasure to reset your body and mind.
A 3-day juice fast is not necessary for anyone, and there are a few people who shouldn’t do one. It won’t miraculously make you lose tons of pounds, and it doesn’t “detox” your body. Some people do them because it makes them feel good, but that is subjective and not universal.. Juicing should only complement your diet on occasion and not be a meal replacement for long periods. Let’s see what a cleanse may do for you.
For starters, a 3-day juice cleanse recipe will provide you with some dense nutrients. You’ll skip some other essential nutrients but only for a short period.
A review in Nutritional Sciences discusses some small flawed studies that suggest that commercial detox diets may support liver detoxification (5). Unfortunately, there isn’t much evidence that juice detoxifies your body, but it may offer short-term support for your natural detox organs.
A small Nature study found that individuals saw positive changes in their microbiome composition on the fourth day after juicing for three days (12). However the changes were partially reversed by day 17. Juicing may help reset the microbiome with an occasional 3-day fast.
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Researchers from the UK reviewed how fruits, vegetables, and juices impact cognitive performance (9). The results suggested that consumption of fruits, vegetables, and juices may improve memory and cognitive performance in older adults. This benefit is not limited to juice or juice fasting, however – simply including more fruits, vegetables, and/or juices in your diet would have the same benefit.
Chinese scientists reviewed the relationship between fruit and vegetable juice to reduce the risk of cardiovascular diseases (7). Studies suggest that the polyphenols and antioxidants in juice may help lower blood pressure and improve blood lipid profiles, reducing heart disease risk. However, this is related to simply including juice in the diet, not doing a juice fast or cleanse.
Nashville researchers found that juice polyphenols may protect your brain against hydrogen peroxide, a possible mediator of cognitive decline in Alzheimer’s Disease (8). They found that drinking juice more often was associated with a reduced incidence of Alzheimer’s Disease in a population of Japanese Americans. Again, this is not related to juice fasting or cleansing, but simply including juice in the diet.
A juice cleanse for weight loss may help you drop water weight and prepare you to transition to more healthy eating habits. However, it won’t miraculously make you drop ten pounds overnight.
The Nature study showed how individuals lost weight by day four after juicing for three days (12). They maintained some of the weight loss until day 17, but were not followed up after that. Occasional juice cleanses might be included in an otherwise healthy balanced diet, but they can’t sustain weight loss.
The 20 individuals from the Nature study lost an average of 1.7 kg (3.74 lbs) in the three days, and on day 17 weighed an average of 0.91 kg (2 lbs) less than their starting weight (12). You should eat a well-balanced diet to attempt sustainable weight loss after a 3-day juice cleanse. Returning to high-calorie nutrient-poor foods will make your weight jump back up.
You shouldn’t do a juice cleanse if you fit any of these profiles:
Read more: 2 Day Cleanse To Debloat and Reset Your Body
The best juice cleanse uses the right blender, packs liquid meals with dense nutrients, allows meal prep, includes a quick shopping list, and shows you how to return to normal eating after three days.
Sadly, the CDC suggests Americans aren’t consuming enough raw fruits and vegetables daily (2). Some tips can help you maximize your juicing benefits. Let’s look at the tips.
Healthline says a blender is the ideal kitchen gadget to maximize vegetable and fruit dietary fiber (19). A blender helps your produce maintain the fiber. It helps your body absorb nutrients and vitamins from your vegetables and fruit. A juicer may remove your fiber content, even if it has denser nutrients.
The CDC also recommends consuming 1.5-2 cups of fresh fruits and 2-3 cups of vegetables daily (2). Our juice cleanse will provide the recommended amounts. You’ll miss out on some other nutrients, but you can add seeds, nuts, and plant-based milk for some protein and fat.
You’ll drink plenty of fluids on a juice cleanse, but drink water as you feel thirsty. The Mayo Clinic suggests men need 15.5 cups and women 11.5 cups of water daily (25). How much water you add to each juice recipe depends on how thick you want the liquid meal. With that in mind, aim to drink the remainder of your water between juices and drink more if you notice signs of dehydration.
The high fiber content will be lost if you strain your juice (19). Instead, keep the pulp and juice with every recipe.
A juice fast can stress your body while you aren’t consuming all of your nutrients and daily recommendations. Don’t run marathons, but yoga, walking, and staying lightly active can feel good. If it doesn’t, listen to your body and rest.
The next group of juice recipes make enough of each flavor to cover all three days. Split each recipe into three servings to store what you don’t use in the fridge, as you’ll only keep it for up to three days. Store prepped juice in airtight containers to prevent potential spoils.
Alternatively, split the fresh ingredients into three servings to make fresh juice every night for the next day. The National Center for Health Research recommends fresh juicing to prevent potential bacteria growth (1). Proper storage will prevent or reduce the growth risk.
Furthermore, the instructions are simple:
The 3-day juice cleanse recipe list includes six recipes you’ll blend with water. Add as much water to each recipe as you like, depending on your desired consistency. Each recipe makes three servings if you’d like to prepare them ahead of time.
Start your day with a detox tea inspired by A Spicy Perspective before juicing (20). A cup of hot water with two tablespoons of honey, a tablespoon of freshly grated ginger, and a lemon wedge will kickstart your juicing mornings. Besides, Johns Hopkins Medicine says ginger may improve intestinal motility, encouraging efficient digestion (10).
Blend the following ingredients with 3-6 glasses of water:
Macros per serving: 144 calories, 36 g carbs, 1 g fat, 4 g protein, and 8 g fiber (13)
Blend the following ingredients with 3-6 glasses of water:
Macros per serving: 183 calories, 44 g carbs, 1 g fat, 4 g protein, and 11 g fiber (4)
Blend the following ingredients with 3-6 glasses of water:
Macros per serving: 186 calories, 47 g carbs, 1 g fat, 3 g protein, and 10 g fiber (21)
Blend the following ingredients with 3-6 glasses of water:
Macros per serving: 180 calories, 49 g carbs, 1 g fat, 2 g protein, and 8 g fiber (24)
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Blend the following ingredients with 3-6 glasses of water:
Macros per serving: 74 calories, 16 g carbs, 1 g fat, 5 g protein, and 7 g fiber (11)
Blend the following ingredients with 3-6 glasses of water:
Macros per serving: 138 calories, 32 g carbs, 1 g fat, 5 g protein, and 9 g fiber (23)
Read more: Benefits of a Juice Cleanse: Do They Outweigh The Risks?
Here’s a chart to help you visualize randomizing the juice orders over three days:
| Day 1 | Day 2 | Day 3 | |
|---|---|---|---|
| 7:00 | Detox tea | Detox tea | Detox tea |
| 8:00 | Rainbow juice | Green dragon juice | Pineapple sunrise juice |
| 10:00 | Mango citrus juice | Pineapple sunrise juice | Healthy green juice |
| 12:00 | Green dragon juice | Carrot and orange juice | Rainbow juice |
| 15:00 | Carrot and orange juice | Healthy green juice | Green dragon juice |
| 17:00 | Pineapple sunrise juice | Rainbow juice | Mango citrus juice |
| 19:00 | Healthy green juice | Mango citrus juice | Carrot and orange juice |
Here’s what you need to buy to make all the above juice cleanse recipes (13, 4, 21, 24, 11, 23):
Easing into a juice cleanse with tips to maximize results ensures you feel better. However, easing out of one also matters. Gradually introduce soft foods to prevent digestive discomfort. Yogurt, mashed potatoes, soups, smoothies, oatmeal, avocado, hummus, soft but whole fruit, or scrambled eggs work.
The USDA recommends a well-balanced diet with vegetables, fruit, whole grains, lean protein, nuts, seeds, beans, healthy fats, and dairy daily (6). Eat foods from all food groups once you’ve eased out of your cleanse to maintain a healthy weight and feel better.
Harvard Health Publishing recommends you eat at least 0.8 grams of protein per kilogram of body weight or 15-30% of total calories from protein daily (14). Incorporate protein into your juice fast break by adding protein powders to smoothies. Hemp powder, pea protein powder, or soy protein isolate might be easier on your stomach.
A Nature study recorded a 1.7 kg (3.74 lbs) average loss per person over three days, but only 0.91 kg ( 2 lbs) of that weight loss was maintained two weeks later (12). However, the Mayo Clinic recommends you only lose 1-2 pounds weekly for sustainable weight loss (26). You need to create a 500-calorie deficit to lose weight weekly.
A small Nature study suggests a 3-day juice cleanse is enough to modify the composition of intestinal bacteria (12). Bacteroidetes and Cyanobacteria were increased in individuals the day after their fast. Having more of these two types of bacteria is thought to be associated with a healthy body weight. However, those changes were partially reversed two weeks later. Juice cleanses are not considered to be an effective long-term weight loss strategy.
Juice cleanses are not a viable weight loss strategy. In the Nature study, although participants lost some weight over the 3 day juice cleanse, they had partially regained it two weeks later. Fasts, cleanses, and restrictive diets typically do not result in sustainable weight loss.
A 3-day juice cleanse recipe might help your gut reset while providing some nutrients that may protect you from heart disease and cognitive decline. Follow the tips to ensure you get the most out of your juice cleanse, and don’t juice for more than three days.
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