Delicious Juice Cleanse You can try at home!

A juice cleanse is basically a diet that consist of fruits and vegetables juices for about 3-10 days. This diet is being practiced in Malaysia apart from the usual detox tea diet. But if you’re new to this you may be wondering if you’re able to eat as usual while on this detox diet?. During this period nothing besides fruits and vegetables can be consumed. This is mostly done to detoxify the body from all the toxins, to lose weight or to reduce the risk of getting diseases.

As we were told, it is recommended in our daily food intake to consume vegetables and fruits as much as possible. In spite of doctors and dieticians pressing on the importance on having a balance diet which consist of mainly fruits and vegetables we tend to neglect it especially in a country like Malaysia as we consume more meat and less vegetables or don’t consume as much as we should. However, practicing a juice cleanse diet every once in a while can help balance out all the nutrients your body needs. Juice cleansing might sound harsher than the usual detox tea cleansing but juice cleansing has been proven to not only help reduce the weight but aids in giving you good health. You might even think that cleansing juices cost a lot (especially those commercial ones) and some might not even be 100% fruit or vegetables extracts!. I’ll be sharing some facts on juice cleansing detox and also some delicious juice cleansing recipes that you can try at home which don’t cost much and at the same time you know you’re consuming all the right stuff.

Why Juice Cleanse?
Here’s why:

1. Daily serving of fruits and vegetables
According to research most of us aren’t meeting our daily vegetable and fruit requirements. Juicing can help. Also, one randomized controlled trial found including one to two cups of vegetable juice daily makes an effective way for healthy adults to close the dietary vegetable gap.

2. Improves gut health
Juicing gives your overworked gut a break. It helps provide nutrients in a more absorbable form, and the lack of dietary fiber means less work for the gut. In addition, vegetable and fruit juices do provide prebiotic fibers including oligosaccharides that feed healthy gut flora.

3. Reduces inflammation
Research usually will connect chronic inflammation with nearly every disease imaginable and that also includes obesity. Also, according to a study it was found that fruit and vegetable juice concentrate could reduce systemic inflammation and other risk factors for chronic disease in overweight and obese adults.

4. Boosts antioxidants
As we already know vitamins, carotenoids, and phytochemicals in fruit and vegetable juices provide an impressive antioxidant boost to fight damaging free radicals. Also, one animal study found fruit and vegetable juice could improve antioxidant capacity and prevent oxidative damage.

5. Lowers disease risk
A known fact that fruit and vegetable juices can lower blood pressure and improve lipid profile, potentially reducing the risk for cardiovascular disease. This is because their antioxidant and anti-inflammatory effects are partly to credit for these and other health improvements.

6. Aids in losing weight
Many people opt for a juice cleanse to lose weight quickly, and if correctly done, they can deliver results. In a study consisting 20 healthy adults consumed only vegetable and fruit juices for three days, followed by 14 days of their normal diet. In those those three days, they consumed six bottles daily of a greens, roots, citrus, lemon, cayenne, and vanilla almond blend. On the fourth day, researchers found a significant decrease in weight and body mass index. So they concluded a three-day juice-based diet improves gut flora associated with weight loss and other health measures.

How to do this diet?:
Not that because they often lack protein and dietary fat, juice cleanses are not sustainable. Usually after three days drinking nothing but juice (or mostly juice), you will likely crave real, whole foods. You may want to transition back into real food slowly, so your schedule can look like this:

Days 1–3: The first 3 days are crucial as juice cleanse consisting of mostly vegetables with a little fruit for breakfast, lunch, and dinner.
Days 4–5: After that the juice cleanse can be only for breakfast followed by a healthy lunch and dinner.
Caution: Please consult a doctor before you try this diet if you have a diabetes.

Juice Cleanse Recipes


1. Easy Start Detox Juice

Ingredients
2 medium apples
3 medium carrots
4 celery stalks

Benefits: Carrots have a lot of health benefits. Also, they are a good ingredient when juicing for weight loss and have been linked to lower cholesterol levels and improved eye health.




2. Tropical Carrot Apple Juice

Ingredients
1 large apple, quartered
1/4 (15 ounce) can pineapple chunks
2 large carrots
2 pieces fresh ginger
Directions: Blend it all

Benefits: Carrots are a great source of vitamin A in the form of beta carotene. Also, they are also an excellent source of B vitamins, vitamin K and potassium.




3. Zesty Lemon Apple Juice

Ingredients
2 lemons, peeled and halved
4 apples, quartered
2 cucumbers, halved
1 pineapple cubed
1 cup water
Directions: Blend it all

Benefits: Besides all the antioxidants in the apples and lemons, the cucumbers have many health benefits as well, including vitamin K.




4. Red Zinger Breakfast Juice

Ingredients
2 lemons
2 carrots
2 apples
2 beets

Benefits:The beets are a good source of vitamins and minerals, such as folate, potassium, manganese, iron and vitamin C.




5. Green Spinach Lemonade

Ingredients
1 cup spinach
2 stalks celery
4 leaves kale
1 piece ginger
2 apples
1 lemon

Benefits: Kale is really high in nutrients and very low in calories, which makes it one of the most nutrient dense foods available.




6. Orange Dreamsicle Detox Juice

Ingredients
2 medium apples
3 stalks celery
1 orange (peeled)
2 medium pears
1 sweet potato – 5″ long

Benefits: Pears are a good source of several essential nutrients, such as vitamin K, vitamin C, copper and potassium.




7. The Ultimate Green Detox Juice

Ingredients
2 green apples, cut in half
3 stalks celery, no leaves
1 cucumber
8 leaves kale
1/2 lemon, peeled
1 piece fresh ginger
Sprig of mint (optional)

Directions: Blend it all

Benefits: Apples are full of nutrition. Besides being a good source of Vitamin C, apples also contain polyphenols, which can have numerous health benefits.


Thanks for reading!