Juice cleanses.

What is a Juice Cleanse, Why Juice Cleanses doesn’t work, and what to do instead.

Juice Cleanse fad Diet

 

  • A diet that eliminates consumption of whole foods and replaces it with the juice of fruits and vegetables with the goal to “detoxify” the body (9). This is misleading, as the only medically recognized use of the word "detox" is in reference to removing harmful substances from the body, such as alcohol and drugs.

  • A number of events influenced the growth and popularity of the juice cleanse diet: A man named Norman Walker invented a mechanical juicing machine in 1936 claiming that no practical hand juicer can extract all the vital elements. In the 1970s, a juice bar was opened in California between two gyms which gained tremendous popularity, and in 1976 a book called, “The Master Cleanse” was published.

  • A lot of sugar is consumed, a lot of nutrients, found in the skins and parts of the fruits and vegetables that aren’t consumed, are missed. Juicing is also limited to foods (produce) that can be juiced, which causes you to miss out on other food groups. Less satiety and decreased nutrition are a result of consuming juice versus the whole food. Trying to fuel your body with only fruit and vegetable juice is not sustainable.

  • “Detoxifying” is used as marketing for “detox cleanses” of consuming only fruit and vegetable juices which have no scientific evidence to support its claim (9). As previously stated, "detox" refers to the removal of harmful substances from the body including drugs and alcohol which has no connection with the consumption of sugary juices. Additionally, there is no evidence that supports juice as being better than consuming fruits or veggies. 

  • Temporary weight loss while consuming only juices; potentially rapid weight loss in the first days due to lack of calories (a 3-day juice cleanse can cause a deficit of up to 3,000 calories). A juice cleanse diet can slow the metabolism, leading to weight gain when a typical eating pattern is resumed. Additionally, the excessive sugar intake will be stored as fat (10). More serious dangers associated with diabetes mellitus related to sudden spikes in blood glucose levels due to increased sugar consumption in a short period.

Fruit vs juice.

A side-by-side comparison of nutrition facts between consumption of an orange and a cup of orange juice. By opting for juice over the whole fruit, you consume more carbohydrates from sugar with less fiber and calcium. You also have decreased satiety.

 

Juice Cleanse Diet at a glance

It’s very difficult to argue against something that is advertised to make you look good, feel good, and benefit your health in a short period of time. But there is truth to that saying, “If something sounds too good to be true then it likely is.” The glorified outcomes we often hear about regarding fad diets are typically due to excellent marketing efforts that diet companies design and push to maximize profits on current trends. Research articles are not typically easy to read or digest, nor are they pleasant to advertise. On the flip side, testimonials and shared positive experience claims are easy to acknowledge and they require no evidence to advertise.

We are accustomed to relying on generalized information from medical doctors, influencers, health and wellness coaches, and even nutritionists, but what merits their credibility? Our education system similarly fails to instill a foundation of nutritional knowledge in the general population. Although physical education is required in schools, nutrition education and healthy eating 101 are not. It’s not only K-18 where this is of concern. Even for college students and future doctors, nutrition fails to be prioritized. The average medical doctor typically only gets about 23.9 hours of nutrition education contact hours as discovered in a research study conducted on all 126 medical schools in the United States. Additionally, there is no mandated requirement for a minimum (or any) amount of nutrition education (Adams et al. 2006). If our education system has made it this difficult for doctors to become well-informed about nutrition, how is the average person supposed to navigate this diet-driven, weight-centric world?

One place an individual could start would be by asking questions: What is it? Question the claims being made and how they are supported. Are these claims based on facts? Facts from where? Facts from google or an evidence-based research study? Oftentimes, these questions will lead you to a more transparent answer. Who are you getting this information from? Do they have the proper education and training to provide credible advice? Although your gym-going, health-conscious friend may have excellent tips, it’s important to speak to a licensed professional in dietetics for advice regarding your dietary intake.

Diets don’t work.

“One study of dieting obese patients followed them for varying lengths of time. Among those who were followed for fewer than two years, 23 percent gained back more weight than they had lost, while of those who were followed for at least two years, 83% gained back more weight than they had lost, Mann said. One study found that 50% of dieters weighed more than 11 pounds over their starting weight five years after the diet, she said.”(13)

UCLA study of people on diets.

People on diets typically lose 5 to 10 percent of their starting weight in the first six months, however, at least one-third to two-thirds of people regain more weight than they lost within four or five years.

 

“You can initially lose 5 to 10 percent of your weight on any number of diets, but then the weight comes back.”

— Traci Mann, UCLA associate professor of psychology

How to identify a juice cleanse fad diet. Ask yourself …

  1. Is it restrictive?

  2. Are there rules?

  3. Does it have a start and end date?

  4. Does it promise a quick fix?

  5. It is not backed by science?

  6. Does it use enticing words like detox, cleanse, results?

  7. Is promoted by those who don’t specialize in dietetics?

  8. Is it backed by the multi-billion dollar diet industry?

If you answered yes to any of these questions, it’s likely a Juice Cleanse fad Diet. 

The solution.

Eat whole foods. Batch cook. Eat intuitively.

Frequently Asked Questions

Q.1 Is it healthy to do a juice cleanse diet?

A. Juicing may appear to be an easy strategy for weight loss, but it can backfire. Like most diets, it’ll slow the metabolism and lead to weight gain. Juice cleanses are also high in sugar which causes a sudden spike in blood glucose levels. Additonally, juice cleanes are not well balanced and often result in nutrient deficiencies.

Q.2 What is the Juice Cleanse fad Diet?

A.  Juice cleanses are a plan of diet where juice from fruits and vegetables is substituted for complete foods in order to "detoxify" the body. This is not a sustainable way to eat and live for the long term. As you resume your previous eating habits, you may gain the weight you lost along with additonal weight.

Q3. How can you identify a fad diet?

A.  Many fad diets come and go. Though it can be hard to tell if a diet is a fad or has long-term potential, an excellent place to start is by looking at its restriction, nutritional value, and whether or not it's backed by scientific research and a Registered Dietitian Nutritionist. You can also often identify a fad diet by reviewing its claims. Does it make promises that seem too good to be true? They likely are. Become familiar with diet fads such as keto diet, paleo diet, intermittent fasting, and juice cleanses.

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Written by Kimberly Jower.

Reviewed by Kelly Powers, MA, RDN, a Registered Dietitian Nutritionist who takes a holistic approach to nutrition and health. Kelly is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. She’s the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well.

References.

  1. LaRosa, J. (2020, June 3). $71 billion U.S. weight loss industry pivots to survive pandemic. Market Research Blog. Retrieved November 4, 2021, from https://blog.marketresearch.com/71-billion-u.s.-weight-loss-market-pivots-to-survive-pandemic.  

  2. Shilpa, Joshi, and Viswanathan Mohan. “Ketogenic Diets: Boon or Bane?” The Indian Journal of Medical Research, Medknow Publications & Media Pvt Ltd, Sept. 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6251269/.

  3. “Diet Review: Ketogenic Diet for Weight Loss.” The Nutrition Source, Harvard Chan School of Public Health, 22 May 2019, https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet.

  4. Challa, Hima J. “Paleolithic Diet.” StatPearls [Internet]., U.S. National Library of Medicine, 1 Aug. 2021, https://www.ncbi.nlm.nih.gov/books/NBK482457/.

  5. Jamka, Małgorzata, et al. “The Effect of the Paleolithic Diet vs. Healthy Diets on Glucose and Insulin Homeostasis: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Journal of Clinical Medicine, MDPI, 21 Jan. 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7073984/. 

  6. “Diet Review: Paleo Diet for Weight Loss.” The Nutrition Source, Harvard Chan School of Public Health, 28 Oct. 2019, https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/paleo-diet/. 

  7. Collier, Roger. “Intermittent Fasting: The Science of Going Without.” CMAJ : Canadian Medical Association Journal = Journal De L'Association Medicale Canadienne, Canadian Medical Association, 11 June 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/. 

  8. “Diet Review: Intermittent Fasting for Weight Loss.” The Nutrition Source, Harvard Chan School of Public Health, 22 May 2019, https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/.  

  9. Family Medicine. “What Is a Juice Cleanse Diet?” Scripps Health, 1 June 2021, https://www.scripps.org/news_items/7223-will-a-juice-cleanse-get-results.  

  10. Team, Wellness. (2020, October 7). “Can Juice Cleanses Help You Lose Weight?” Cleveland Clinic, Cleveland Clinic, Retrieved from https://health.clevelandclinic.org/can-juice-cleanses-help-you-lose-weight/.  

  11. “Whole30 Diet & Nutrition: Is It Healthy? - US News Health.” Whole30 Diet, US News Health, https://health.usnews.com/best-diet/whole30-diet/health-and-nutrition.  

  12. Passos, Jasilaine Andrade, et al. (2020, July 8) “Ciclos De Atenção a Dietas Da Moda e Tendências De Busca Na Internet Pelo Google Trends.” Ciência & Saúde Coletiva, ABRASCO - Associação Brasileira De Saúde Coletiva, Retrieved from https://www.scielo.br/j/csc/a/nqtgQMFf3CFhkdRVKscqfSK/?lang=pt. (Title translation: “Attention Cycles to Fad Diets and Internet Search Trends by Google Trends”) 

  13. Wolpert, S. (2019, May 10). Dieting does not work, UCLA researchers report. UCLA. Retrieved from https://newsroom.ucla.edu/releases/Dieting-Does-Not-Work-UCLA-Researchers-7832. 

  14. Langeveld, Mirjam, and JH (Hans) Vries. (2013, July 16). “Het Magere Resultaat Van Diëten.” Nederlands Tijdschrift Voor Geneeskunde, Retrieved from https://www.ntvg.nl/artikelen/het-magere-resultaat-van-di%C3%ABten. (Title translation: “The meager result of dieting”)  

  15. Harvard Chan School of Public Health. (2018, December). Diet Review: Mediterranean diet. The Nutrition Source. Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/. 

  16. Institute of Medicine of the National Academies, Food and Nutrition Board. (2005). Www.nal.usda.gov. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Retrieved from https://www.nal.usda.gov/sites/default/files/fnic_uploads//assessment_full_report.pdf.

  17. O'connor, Anahad. (20 Feb. 2018). “The Key to Weight Loss Is Diet Quality, Not Quantity, a New Study Finds.” The New York Times, The New York Times, Retrieved from https://www.nytimes.com/2018/02/20/well/eat/counting-calories-weight-loss-diet-dieting-low-carb-low-fat.htm.

  18. Klein, Laura, and Kimberly Parks. (1 Mar. 2020). “Home Meal Preparation: A Powerful Medical Intervention.” American Journal of Lifestyle Medicine, SAGE Publications, Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7232892/. 

  19. Runge, Marschall M.D. Ph.D. (12 Apr. 2017). “Weighing the Facts: The Tough Truth about Weight Loss.” Why It's Difficult To Keep Weight Off, Scientist Share Weight Loss Study, Michigan Health, Retrieved from https://healthblog.uofmhealth.org/health-management/weighing-facts-tough-truth-about-weight-loss.  

  20. Gardner, C. D., Offringa, L. C., Hartle, J. C., Kapphahn, K., & Cherin, R. (2015, December 6). Weight loss on low-fat vs. low-carbohydrate diets by insulin resistance status among overweight adults and adults with obesity: A randomized pilot trial. Wiley Online Library. Retrieved from https://onlinelibrary.wiley.com/doi/10.1002/oby.21331.