AUTHENTIC JUICE FASTING
what is juice fasting?
Juice fasting involves going without food and only cold-pressed juices for 3-5 days. A Juice F ast is not a fad diet, nor a quick fat loss fix. Juice fasting is about letting your digestive system have a rest, mentally change your relationship with food for the better and it can also help to improve your health overall in a shorter time.
My juice fast plan has a strict protocol. This is due for your own wellbeing and safety. As well, I want it to be a pleasant and exciting experience for you. Please read this post for all the information you need about why you should do a juice fast, what happens and what you can expect! Links to juicers I recommend in FAQs.
What’s included in my juice fast plan
Before juice fast protocol
3 different options of doing a 3-5 day juice fast
Recipes (juice recipes, detox soup, S.O.S foods, pre and post meal recipes)
After juice fast protocol
Tips and tricks
30% discount for all online nutrition coaching to help you continue your health/fat loss journey
Juice fasting is about improving your digestive system and your overall health.
why you should juice fast
To improve your immune system – some studies have shown that you can actually “reset” your immune system if you fast for 72 hours (references end of the post)
To get rid of toxins and remove colon plaque – now let me make this point clear for you. You have probably read that your body is more than capable of removing toxins from your body alone, and this is correct. However, we live in a world now where we are exposed to so many different toxins, e.g. pollution, processed foods with too much sodium, additives, preservatives, alcohol, cigarettes etc. Unless you live in the sunshine, eating only locally grown food, our body can have a hard time to remove waste and toxins and may need a little bit of help.
To stop the obsession with food – Women think about food every 62 minutes, whereas men think about food every 38 minutes. Some of us get hangry, some of us can't stop thinking about food and we are literally addicted to food. After a juice fast, you will have a clearer mind and you will automatically choose healthier options. This is because you will probably feel the best you have ever felt and you don’t want that feeling to go away!
Juice fasting is a great way to kick start your health journey.
You just feel like an absolute badass afterwards!
What happens during a fast?
In my JUICE FAST PLAN I offer 3 different options of doing a juice fast with a duration of 3-5 days. The first few days of the fast most people experience severe caffeine, sugar, nicotine, fat and salt withdrawals. Some may become so fatigued and unwell that they have to rest most of the day, but I find that most people experience just a bad headache and tiredness. This all depends on what your current health status is.
Symptoms that can occur the first few days are:
Skin breakouts or reactions
Aches and pains
These symptoms normally lasts for 2-3 days max. By day 3 you should be feeling incredible. Most people tend to aim for a 3 day juice fast, and by day 3 they feel so good that they will continue for another day or 2!
Our body produces, replaces and eliminates cells all the time. The elimination of damaged or dead cells is known as autophagy = “The natural, regulated mechanism of the cell that disassembles unnecessary or dysfunctional components.“ This is a natural mechanism your body goes through on a daily basis. However, in the world we live in today, with pollution, processed foods and alcohol this process can be slowed down and there can be a build up of damaged or dead cells. Which can trigger inflammatory responses within the body, that can trigger health-related conditions and symptoms to occur. A juice fast speeds up the elimination of damaged or dead cells. Many say this is the way the body “detoxes” and the reason why you feel so incredible when the juice fast is completed.
Your bowel moments will change and most likely colon plaque will come out. This is claimed to be a combination of harmful mucus-like material and food residue that coats the gastrointestinal tract of most people. Now, there is no evidence backing up that colon plaque is a thing or is harmful to your health or digestive tract, nor that it even exists! But I have seen people who suffer from health conditions get better after this has entered the toilet, and myself (and clients) feel incredible as soon as the colon plaque comes out. It looks a lot different from normal faeces (you can google it and have a look for yourself). But I must make it clear that colon plaque is just anecdotal evidence and many say it's just a mixture of “leftover” faeces and fibre so I will leave it up to you to see and feel what you believe is the case.
LAST DAYS OF FASTING
A few days in the fast and you will literally feel reborn. The feeling you get is empowering, your focus is incredible and you’re super energised. Day 4-5 is when your senses come alive. Your tastebuds feel like they’ve been rebooted. Everything tastes and smells better. You feel "free" from food and get's so much easier for you to make healthier choices when it comes to food and healthy choices. This is why I'm such an advocate for juice fasting.
It’s not a quick fix, it’s a taste of the feeling how good you actually can feel and it’s the best way to quick start your health journey!
ARGUMENTS WHY FASTING IS BAD
YOU LOSE A LOT OF MUSCLE MASS.
Yes, this can be true. However, you also lose muscle mass when you go on holiday and don't go to the gym and maybe eat and drink a bit more than what you normally would. You also lose muscle mass if you take a break away from the gym. You lose muscle mass when you are ill/have the flu/cold. You can lose muscle mass when you don’t eat enough food.
So, this argument that you lose muscle mass won’t stop me from doing a juice fast to improve my health as you can put that muscle mass right back on.
IT SLOWS DOWN YOUR METABOLISM
Well – obviously. That’s how body physiology works. As soon as you lower the number of calories in such a drastic way your body does anything it can to keep on all the resources. Turning that metabolism on again is simple – if done correctly.
YOU DON’T NEED TO DETOX BECAUSE YOUR LIVER AND KIDNEY DO THAT FOR YOU ALREADY
Yes, one of our kidneys and livers roles is to remove waste and toxins from our bodies. And if you are a fit and healthy person, who doesn’t drink much, nor take any medication and are stress-free, you probably don’t need to do a juice cleanse.
If any of the statements below sounds familiar, then your liver and kidneys may not efficiently remove all waste and toxins from your bodies. And this is why a juice fast can be beneficial for your health in the short and long-term.
You eat any of the following on a weekly basis: sweets, chocolate, crisps, fizzy drinks and junk food/ready meals.
You take some sort of medication or over the counter medication such as paracetamol and/or ibuprofen when you’ve got a headache or are hungover.
You drink alcohol most weekends.
You live in a city with heavy pollution.
You don’t drink enough water.
You consume processed foods such as cereals, biscuits and shop bought bread.
You don’t get enough sleep.
You are stressed, worried or suffer from anxiety and or depression.
YOU DON’T CONSUME ENOUGH MACRONUTRIENTS/calories
No, you don’t consume a high amount of protein, fat and carbohydrates. But this is also the point. The point of the juice fast is to let your digestive system rest and to feed your cells with vitamins and minerals. And it's only for a very short period of time – you aren’t going to do any damage, only improvements.
A JUICE FAST IS NOT SUSTAINABLE FOR WEIGHT LOSS
That’s not the point of the juice fast.
IT CAN BE DANGEROUS
This can be true. If you don’t do it correctly or if you suffer from any health condition. This is why it’s important to always have professional advice and guidance before starting a fast.
THERE IS NO SCIENCE BACKING UP THAT A JUICE FAST IS GOOD FOR YOU
WRONG! There is and the results are incredible! Although these studies have been relatively small and you can say there isn’t any convincing evidence that a juice fast actually remove toxins from your body or improve your health. But there has also been a lot of studies on the benefits of fasting (just consuming water). Which has shown some incredible results related to a boost in the immune system, reduction in symptoms of autoimmune diseases, reduced inflammation and so on (references below).
Even if there were any studies saying that a juice fast is bad – I wouldn’t stop it because every time I do it I feel fucking amazing.
SHOULD EVERYONE DO A JUICE FAST?
No. But most people? Yes. It's not something you do every month. Maybe 1-3 times a year max. Fasting is literally the quickest way to get your health back on track, but it's not easy!
Top tips for a successful juice fast
Decide WHY you want to do it. You have to have a goal in mind and it needs to be something you are burning for. Is it because you want a kick start to your fat loss journey? Is it because you want to improve your health condition? Find out your WHY, write it down somewhere you see every day and when things get hard. REMEMBER YOUR WHY!
Do it with a friend. Doing a juice fast with a friend makes the process a lot easier than doing it on your own.
Don’t just detox your body, detox your mind, home etc. Clean out that cupboard, get rid of things you never use. Start another healthy habit. Think of the juice fast as a complete cleanse for your body and your life.
Make juices with ingredients that you like. It always helps if your juices are delicious and not just full of good greens that don’t taste particularly good. (I provide tasty juice recipes in the Juice Plan)
Do you have a busy schedule? Get a juice company to make the juices for you! It’s a little bit more expensive but you will save a lot of time.
Take time off work or start your juice fast on a Friday or Saturday. The first few days can be difficult and you don’t want to be busy with work when you feel fatigued.
Juice fasting can be expensive - so if you are on a budget, use vegetables that have a high water content which will provide you with more juice.
How much weight will I lose?
I do not promote juice fasting for a quick fix to fat loss. But yes, you will lose some weight. How much depends on your current weight. You may lose 1-2 kg or even 5kg. Some of this is just water weight or/and muscle and you will gain this back. But the idea of a juice fast is to get a kick start in your health journey and start to make healthier choices. So if done correctly and not going back to old eating habits after the juice fast is completed.
Can I eat something if I’m struggling?
I explain all this in the plan. Some people will need to have some sort of food, usually good fats for the first few days as a juice fast is a shock to the system. But I encourage to try to stick to the juices, water and herbal teas. But if you feel dizzy or very weak - eat something!
What kind of juicer do I need?
It’s VERY important you buy a masticating juicer and not a centrifugal one. A masticating juicer crushes, chews and squeezes all the juice from the fruit and vegetables. Whereas a centrifugal one use blades and high spinning which creates heat and that will destroy a lot of the nutrients. They are also a pain to clean!
Here’s are a few that I recommend. (Affiliate links)
electriQ HSL600 Slow Masticating Cold Press Juicer £59.97 (I use this one)
How much does it cost to do a juice fast?
This can vary. You can find the price of my plan here. If you don’t have a juicer you will need to buy one and some of them are very expensive. I personally use this one (affiliate link), and it’s great and reasonable. You also have to buy a lot of fruit and vegetables. If you go organic, it will, of course, cost more.
Heres a rough estimate:
Juice Fast Plan: £89
Masticating juicer: £60-400
Fruit and vegetables for a 3-day juice fast: ca. £20-40
Optional* Green powders for nutrient boost: £10-50
Can I just make juices of fruits?
NO! Your juices should consist of mostly vegetables and some fruit for flavour, sweetness and nutrients. Remember there is a lot of sugar in fruits so you don’t want to be drinking just that for 3-5 days. Celery and cucumber are great vegetables to make the juice base with.
Should I buy organic fruit and vegetables?
Ideally, I would recommend this, but I know that it can be too expensive for some to buy. So non-organic is totally fine, just remember to wash the fruit and vegetables before you juice them. I personally do a mix of organic and non-organic fruit and vegetables when I juice.
How often should you do a juice fast?
I recommend 1-3 times per year. When you start doing it you will feel when it’s time for another juice fast.
Can I continue juicing after I have completed the juice fast?
Yes! I highly encourage to make a juice once a day or a few times a week. It’s super tasty and also so so good for you.
What do I do with the leftover pulp?
You will be left with a lot of it. I usually make a loaf or muffins with it and freeze the rest for another baking day. I provide you with recipes on what to do with the pulp in the plan.
Should I peel the ingredients?
No. But if you use citrus fruits Id recommend to just squeeze out the juice by hand. You can juice lemons and limes, but you will be left with a bitter taste. Do not juice oranges as the skin is indigestible to humans.
Can I make all the juices before I start the fast?
No. Cold-pressed juices have a very short shelf life (24 hours). So you have to create the juices on the day or the day before. Make sure it’s stored in an airtight container and in the fridge. You can create all juices prior to start if you freeze the juices right away (some nutritional value will be lost but it’s minor) and take them out of the freezer to defrost overnight.
Can I start on a juice fast right away?
No. You will need to have a special diet prior to 2-3 days prior to the juice fast and you will be given information about this in the plan.
Will my health condition go away?
This is very individual but most likely no. Symptoms may be reduced or barely noticed. This all depends on your current health status. If you suffer from breakouts and acne your skin may break out, even more, the first few days and clear up at the end of the fast. Some people may feel very bloated the first few days, but this again will be improved at the end of the fast.
Can i exercise during a juice fast?
Yes, but only mild to moderate exercise. If you are a frequent gym goer I suggest using a very light weights. But just 30-60 minutes of walking is good enough. You will quickly find out yourself if you have enough energy to exercise or not.
Can I go back to normal eating after the juice fast is completed?
No. Your digestive system has had a proper rest, your stomach has shrunk and you have to introduce food groups slowly. All the information you need is in my plan.
Who is not advised to do a juice fast?
Women that are pregnant or are breastfeeding.
People who are on certain medications.
If you are unsure if you can do a juice fast or not please contact me so I can advise you.
Always seek professional advice before starting new eating habits.
Still don't feel like you got enough information? Feel free to send me an email to firstname.lastname@example.org or contact me here.
Please always seek professional advice before starting new eating habits. If you are unsure about if a juice fast is right for you - please contact me and I can advice you on the matter.
The FAQs should be used as general guidance only and not be taken as medical advice or diagnosis. Always consult a qualified medical practitioner if you have any concerns about your health, or before you embarking on any plan of treatment. Nothing in this the FAQs should be taken as a guarantee. You are responsible for verifying for yourself the accuracy and suitability of all information and opinion shared here. The author accept no responsibility for any loss or harm that may occur as a result of using or misusing this information or in your failure to seek appropriate medical advice.
Alirezaei, M., Kemball, C., Flynn, C., Wood, M., Whitton, J. and Kiosses, W. (2010). Short-term fasting induces profound neuronal autophagy. Autophagy, 6(6), pp.702-710.
Cheng, C., Adams, G., Perin, L., Wei, M., Zhou, X., Lam, B., Da Sacco, S., Mirisola, M., Quinn, D., Dorff, T., Kopchick, J. and Longo, V. (2016). Prolonged Fasting Reduces IGF-1/PKA to Promote Hematopoietic-Stem-Cell-Based Regeneration and Reverse Immunosuppression. Cell Stem Cell, 18(2), pp.291-292.
Henning, S., Yang, J., Shao, P., Lee, R., Huang, J., Ly, A., Hsu, M., Lu, Q., Thames, G., Heber, D. and Li, Z. (2017). Health benefit of vegetable/fruit juice-based diet: Role of microbiome. Scientific Reports, 7(1).
Mihaylova, M., Cheng, C., Cao, A., Tripathi, S., Mana, M., Bauer-Rowe, K., Abu-Remaileh, M., Clavain, L., Erdemir, A., Lewis, C., Freinkman, E., Dickey, A., La Spada, A., Huang, Y., Bell, G., Deshpande, V., Carmeliet, P., Katajisto, P., Sabatini, D. and Yilmaz, Ö. (2018). Fasting Activates Fatty Acid Oxidation to Enhance Intestinal Stem Cell Function during Homeostasis and Aging. Cell Stem Cell, 22(5), pp.769-778.e4.
Zheng, J., Zhou, Y., Li, S., Zhang, P., Zhou, T., Xu, D. and Li, H. (2017). Effects and Mechanisms of Fruit and Vegetable Juices on Cardiovascular Diseases. International Journal of Molecular Sciences, 18(3), p.555.