The downside of juice cleanses and detoxes
JUICE CLEANSES - MYTH OR MAGIC?
Let’s be real—juice cleanses and detoxes are rife in the health and wellbeing world. We’re often led to believe that our unhealthy habits can simply be undone by a few days of drinking fruits and vegetables. The reality is: it’s not that simple. We don’t just lose weight, increase energy, and remove toxins from our bodies over the course of a few days.
WHAT THE SCIENCE TELLS US
Juice cleanses and detoxes are practices that involve consuming only juices or other liquids for a period of time. The goal is to flush out toxins from the body and improve overall health. These practices have gained popularity in recent years, with many people believing that they can help them lose weight, increase energy, and improve their overall health.
However, there is little scientific evidence to support these claims. The idea that juicing or detoxing can help with weight loss is a myth. While these practices may lead to short-term weight loss, the weight loss is likely to be temporary due to extreme calorie deficit, and you’ll probably gain the weight back once you resume your normal diet.
Similarly, the idea that juicing or detoxing can increase energy levels is not supported by enough significant scientific evidence. Rather than the juices themselves, you could feel better simply because you’ve cut out problem foods for your digestion (such as gluten or dairy). If you do regularly feel sluggish or tired, intolerances and your digestive system should be the first thing that you address, followed by your diet.
Another common myth surrounding juicing and detoxing is that they can remove toxins from the body. However, we already have a detox machine built into our bodies—our kidneys!
THE HEALTH RISKS
By eliminating certain foods and significantly dropping your calorie intake, detoxes can lead to nutrient deficiencies, blood sugar imbalances, and digestive issues. Juice diets are typically low in protein and fat—macronutrients that we need to feed our energy, brain health, tissue repair and more. Without these, we’re left feeling sluggish, hungry and moody. Not only this, but large quantities of fruit juice can cause glucose spikes and (subsequent energy crashes) and lead to a fibre deficiency. We think these health risks outweigh any potential benefits that juicing or detoxing may offer. Our bodies are designed to keep us in a state of balance—this self-regulating process is called homeostasis. Although poor diet, inadequate sleep, stress and lack of exercise can throw us out of balance, shocking your body further by going cold turkey on entire food groups isn't the best way forwards—juice cleanses aren’t sustainable, they’re often expensive and are disruptive to our bodies… there’s a better pathway to health.
THE IMPORTANCE OF A BALANCED DIET
A balanced diet provides all the necessary nutrients we need to function properly, supporting healthy weight management and improving energy levels. Finding a balanced diet isn’t about restriction, but incorporating foods you enjoy in moderation to keep your mind and body happy.
Since juice cleanses and detoxes can only feel good short-term, a balanced diet that includes a variety of foods is the best way to support overall health and wellbeing and help you to break the cycle of feeling like you need to reset.
Try to gently guide your body back to balance by eating a varied, seasonal diet that includes fruits, vegetables, wholegrains and lean protein. If you’re looking for a health boost, try Body—our superfood blend to support energy, immunity, digestion and more. By adding to your diet rather than restricting, you’ll be able to build an enjoyable (and delicious) daily habit into your routine to improve your health long-term. Within a few days, you'll notice a difference in more regular, healthy bowel movements, and with continued use, you can expect to feel energised, with improved mood and skin.
