Well, I finally did it. I gave my blender a vacation and plunged head first into a five-day juice fast (or juice feast, as some prefer to call it).
To be honest, I wasn’t exactly excited about it, either. I mean, I love to eat, so the thought of doing a juice fast scared me a little. But I wanted to experience one first hand.
I’ve written about juice fasting before. Long term weight loss is best facilitated by permanent lifestyle and diet changes rather than short term liquid starvation diets that are not sustainable. When you end the juice fast and return to old eating habits, the weight will always come back.
As far as detoxification, cleansing requires fiber, which even the greenest of juices lack. So my overall views about juice fasting have not changed, but I did gain some insights from doing it myself.
This is the first fast I have ever done. I’ve never once felt the need to do one before. I am often surprised and perplexed when I hear raw foodists and other healthy eaters say that they need (or want) to do a juice fast. I wanted to see how a juice fast might improve my sense of well being, beyond what I already feel from my healthy diet.
Since being introduced to green smoothies back in 2008, my diet has transformed over the years. For the last two years, I have eaten a low-fat, mostly raw vegan diet. I eat a LOT of fresh sweet fruit, about two bunches of leafy greens per day and small amounts of plant fats like avocados, nuts and seeds. I do eat cooked quinoa, brown rice, beans and steamed veggies as well. I have made a lot of fitness gains on this diet, not to mention the 40 pounds I lost. I feel the best I’ve ever felt in my life.
My 5-Day Juice Fast Protocol
I followed a 5-day juice fasting protocol that involved starting the day with coconut water and lime. Then I made a large juice using lots of fruits and greens for breakfast. My lunch juice included vegetables and greens, but less fruit. My dinner juices were savory and usually contained no fruit. On average, each juice was about 32 ounces. I also drank tea whenever I felt like it.
I purchased an Omega 8005 masticating juicer to do this juice fast. I always wanted to get a juicer so this was a good excuse to finally purchase one. I’ll write more about this juicer in a future post, but I really like it a lot and I’m glad I bought it.
I didn’t come up with my own juicing recipes and instead relied on an e-book that outlined a 5-day fasting protocol complete with recipes. I’m actually glad I followed a program because it guided me though everything I needed to know about my fast and gave me lots of great recipes. I’m not sure I would have been as successful with the juice fast had I tried to wing it on my own.
My Juice Fast Results
I thought that the first day was going to be the toughest. It wasn’t. In fact, I felt amazing during the first two days. I can see why people would fast for spiritual reasons. Waking up on day two with the feeling on nothing inside my body felt great.
I can’t say that I felt an increase of energy. My energy levels stayed the same. I reigned in my usually intensive workouts during the five days to conserve energy.
I was surprised at my lack of hunger. I thought that it was going to be a struggle, but for the most part I was never starving or craving food. I was also surprised at how much water I drank in addition to the juices.
I did however, have a mild headache almost every day. It wouldn’t last all day, though. On the second day, I made the mistake of waiting to have my green juice for a couple of hours after I woke up. I wasn’t hungry and was enjoying my “light” feeling. All of a sudden, I could feel my blood sugar plummet and I became dizzy. Needless to say, I made my juices first thing in the morning during the rest of the fast.
Despite enjoying the feeling of “lightness” during the first two days of my juice fast, I stop noticing it by day three. My diet is so healthy as is that I didn’t experience any “detox” symptoms and there wasn’t any dramatic health improvements beyond what I’ve already experienced with green smoothies and whole foods.
As my juice fast progressed into the final three days, I grew frustrated at the fact that I couldn’t work out at the intensity I was used to. I was ready for the fast to be over. I really missed my intense workouts.
I did take it easy over the five days that I drank nothing but green juices. I watched several movies, caught up on some reading and socialized with friends – all the while exercising my willpower to not join them in dining out.
Sorry, but I have to go there. If this is a little too personal for you, go ahead and skip to the next section.
I just want to touch on the subject of bowel movements while doing a juice fast because I’ve heard from a few people who said that they continued to have solid bowel movements well into a 30 or 90-day juice fast. Some people believe that the reason that solid feces is expelled despite a liquid diet is that the body is expelling years worth of impacted feces (or “mucoid plaque”).
There is absolutely no credible scientific evidence supporting the notion of mucoid plaque, impacted feces or even that your colon stores waste material long term. When you have a bowel movement during an extended juice fast, what is happening is that your body is expelling fiber that slips into the juice from the juicing process.
Your body also expels internal (non dietary) waste materials (dead cells) via fecal matter, so even if you go on liquids, you can still poo. It has nothing to do with impacted feces or well aged, poo-spackled interior walls of your colon just hanging on for dear life until a green juice (or colon cleanse) washes it away.
What I Liked About Juice Fasting
1 – The Juices Were Delicious: With the exception of one vomit flavored concoction, the juices were delicious and a pleasure to drink.
2 – Spiritual Feeling: It’s hard to explain the feeling I had during the first two days on the juice fast. I don’t really consider myself a religious person, but I can definitely see why someone would do a juice fast to experience or enhance a feeling of “spiritual connectedness”.
3 – Weight Loss: Okay, so I “sorta” like this aspect of juice fasting. Weight loss is a big reason why many people do a juice fast. I didn’t need to lose weight, but I wasn’t at all surprised that I lost about five pounds over the five days. Juice fasting results in a severe reduction of calories so there’s some weight loss with that. I’ve heard of people losing 10 to 11 pounds on a 5-day juice fast. It just depends on how much weight you have to lose.
However, I do not promote or agree with using juice fasting for weight loss. Juice fasting is a temporary “quick fix” solution that will not facilitate long term weight loss. It’s not a healthy habit long term and can lead to nutrient deficiencies and metabolism disruptions if done too often or for too long. There’s no getting around the fact that a juice fast is basically liquid starvation to facilitate weight loss. For healthy, long-term weight loss, my proven protocol is green smoothies and whole foods with long-term, diet and lifestyle changes.
What I Did Not Like About Juice Fasting
1 – Mess & Clean Up: This is an often cited disadvantage of juicing. There is simply more cleanup involved with juicing than with blending. Blending is easy to clean up after, and if you have a Vitamix blender, you know how simple and easy it is to wash the pitcher in under 30 seconds.
A juicer has to be disassembled after each juice you make. You then have to wash each piece and set it out to dry. I had to wash the pulp basket, juice basket and all five juicer parts every time I made a juice. Doing this three to four times each day is time consuming. I missed the easy 30-second cleanup after making a smoothie.
2 – Less Convenient/More Time Consuming: Making a juice is not as convenient as making a green smoothie. On average, it took me about 30 minutes to make a juice from start to finish (including the clean up). I make a green smoothie in under ten minutes. Juicing requires more steps, more prep work (chopping) and clean up.
3 – Requires Twice As Much Fruits & Greens Than Smoothies: It takes a lot more fruits and greens (and veggies) to make a green juice because you’re losing all that wonderful fiber. This means that juicing is much more expensive than smoothie making. I was lucky enough to get most of my produce at a local fruit and vegetable market so I was able to get lots of organic produce inexpensively. However, not everyone has access a discount organic produce market.
On a side note, since I was doing someone else’s fasting protocol, I used their shopping list and got a crazy variety of produce. I was disappointed that I had to buy expensive things just to use a tiny amount of it to make a specific recipe. The shopping list was a little off so I ended up buying more than I needed.
4 – The Waste: I hated wasting all of the pulp. Inevitably, you’re tossing vitamins, minerals and other nutrients when you fractionate foods. While the pulp was fairly dry and the juicer did a fantastic job of extracting as much juice as possible, there are still nutrients being wasted, not to mention all of the important dietary fiber. I know some people dehydrate the pulp into raw crackers, but what is the point of removing the pulp, just to eat it after it has sat out and oxidized in a dehydrator for hours?
5 – Removing The Healthy Fiber: Fiber is an important nutrient, and when you are on a juice fast, you simply are not getting enough of it. Dietary fiber is critically important for detoxification and that is one of the main reasons I don’t support juice fasting for detox. Fiber also plays a role in weight loss and managing blood sugar, so green smoothies have a significant advantage over juices in this respect.
6 – Oxidation & Rapidly Perishable: While not a concern for me because I drink my juices and smoothies immediately after making them, juices simply cannot be stored for very long. Juices oxidize much more rapidly than smoothies. They lose their nutrients faster when they sit. For this reason, juices should never sit more than a couple hours. You can’t make up a huge batch of green juice and drink it throughout the day or over a couple days, unlike green smoothies.
Juice Fast Conclusion
All in all, I enjoyed my 5-day juice fast. After completing it though, I really don’t feel I need another one.
The diet that I follow and promote (green smoothies, whole foods, plant based) provides all of the same health benefits (and more) that a juice fast is supposed to provide. You can sustain the type of diet I promote long term, which will lead to long term health benefits. Juice fasting only provides short term benefits and it is not sustainable long term.
However, I can’t say I am done with juicing. I definitely think that green juices have their place. I might experiment with one or two-day juice fasts periodically. And sometimes I just want a delicious green juice made with green apple, grapefruit, ginger, dandelion green, mint and spinach – YUM!
If you are curious about juice fasting, feel free to try it out for a day or two. If you want to truly improve your health, lose weight (for good) and facilitate detoxification every day, then give your body what it really needs – whole, fresh, ripe foods!
A Powerful Alternative To Temporary Juice Fasts
If you’re feeling run down, don’t starve your body with a juice fast. Instead, reset your body with a green smoothie and whole foods feast!
My RESET 28 program will get you started on a 28-day meal plan for boosting energy, losing weight, de-stressing, improving mood and feeling awesome.
Tracy Russell is the creator of RESET 28: A 28-Day Program For Energy, Weight Loss & A Healthy Glow, and founder of Incredible Smoothies. She has been helping people take control of their health and well being with green smoothies, a whole foods diet, and fitness since 2009.