Wouldn’t it be great if there really was a long-lasting yet quick fix for weight loss? Low-calorie fad diets like juice cleanses may be enticing for people looking to shed pounds ASAP, because they seem like just that: a fast, easy way to reach your goals. However, health experts warn that these methods aren’t sustainable and can even be detrimental to your overall wellbeing; if you want to lead a healthy lifestyle, a juice cleanse likely isn’t your best option.
To learn more, about the long-term downsides of this trend, we spoke to Nutritionist Lisa Richards, author of The Candida Diet. She told us that subjecting your body to a restrictive juice cleanse can lead to numerous health complications and even result in weight regain.
Health Complications And Weight Regain
Even if you do end up reaching your weight loss goals thanks to a seemingly miracle-working juice cleanse, the negative effects will likely outweigh any positive results. For starters, Richard notes that juice cleanses can lead to serious gastrointestinal issues such as cramping and even diarrhea. She says this is "due to higher amounts of fiber and liquid nature of the diet." You may also run into uncomfortable gas and bloating. Yikes!
Additionally, the low-calorie nature of juice cleanses can take a serious toll on your body. While consuming a low amount of calories may seem like a good idea for weight loss, it's important to remember that your body needs enough food every day. If you follow a restrictive juice cleanse, Richards says "you can experience headaches and fatigue as your body adjusts to suddenly losing many of its calories, fats, and protein," and you'll likely end up feeling irritable, as well. We certainly don't want to deal with that!
There's another crucial factor to keep in mind if you're set on losing weight this way: ultimately, you're likely going to gain it right back. "For many, rebound weight gain will occur once a juice cleanse has been concluded," Richards warns. "Juice cleanses can be effective at weight loss in the short term, but they are not sustainable. Therefore, whole foods will need to be integrated back into the diet and once this occurs weight gain will likely take place."
All in all, any fad crash diet is generally not the healthiest option for weight loss, and juice cleanses are no exception. "Those who tend to turn to fad diets like juice cleanses are not equipped or knowledgeable in balanced eating habits, which could prevent rebound weight gain once a diet is done," Richards notes. Guess there's no such thing as a quick fix when it comes to health!
Healthier Alternatives To Juice Cleanses
OK, so maybe a juice cleanse isn't the best way to go—but what can you try out instead? Richards says if you're really set on getting most of your nutrients from drinking your produce, it's a better idea to opt for smoothies over juice. "You can still get in the juice of fruits and vegetables while also adding higher calorie ingredients along with protein and healthy fats," she explains. "Making your smoothie a meal replacement rather than juice only can be just as effective towards weight loss and resetting your health without the negative side effects and potential rebound weight gain."
At the end of the day, though, if you're serious about leading a healthy lifestyle, Richards stresses that the best thing to do is always to "eat a balanced diet that is rich in whole foods and low in processed food products." If a detox is what you're looking for, she reminds us that "the liver is effective, in the majority of individuals, at detoxing and cleansing on its own."
So, there you have it: your best bet is always the tried and true method of a well-balanced diet. "When you follow a balanced diet and fuel your body with high quality nutrients juice cleanses and the-like shouldn't be necessary. By adding more fruits and vegetables into your diet you can get many of the same benefits of juicing like weight loss, mental clarity, energy, better sleep, and improved skin appearance," Richard concludes. Got it!
