After completing a juice cleanse, transitioning back to your regular diet might leave you wondering what you should be eating to maximize all those feel-good post-cleanse benefits. Show
Knowing which foods to incorporate back into your diet (and which to avoid) will help you make the most of your cleanse and keep your healthy eating habits on track. As dedicated juicers ourselves, we’re sharing our top post-cleanse eating tips so you can get the most out of your juice cleanse. Tips To Ease Your Way Back To Your Regular Healthy Diet1. EAT WHOLE FOODS. 2. INCORPORATE LOTS OF FRUITS AND VEGGIES. 3. EAT HEALTHY FATS. 4. WATCH (& REDUCE) YOUR SUGAR INTAKE. 5. AVOID COFFEE AND OTHER CAFFEINE. 6. SKIP HAPPY HOUR. 7. DRINK LOTS OF WATER. Your Post-Cleanse Food GuideIf you’re wondering what to eat after a cleanse and get into the habit of a regular healthy diet, try out these post-cleanse meal suggestions in the days following your cleanse. Day 1
Day 2
Day 3
Day 4 - And BeyondContinue your healthy eating habits and tailor them to your preferences. The first few days after a juice cleanse is all about maximizing its benefits by incorporating healthier foods back into your diet. After a couple days of a juice-based diet, getting back to solid foods can be a bit of a challenge, so take some time to ease your body back into your regular diet. Introduce gluten, dairy, and red meats slowly just to be sure you don’t overwhelm your system and end up feeling sick. Get More From Your Juice CleanseA juice cleanse can be challenging (especially if it’s your first!), so congrats on completing it. Now make sure you’re maximizing the benefits by sticking to a healthy diet afterwards. Incorporating the right foods back into your diet will help you make the most of your cleanse and keep your healthy lifestyle journey on track.
Which Pulp & Press juice cleanse is right for you? Take our quiz to discover which cleanse is best for your lifestyle and goals! Take The Quiz
To everyone who is about to ‘finish’ (or has finished) the Standard Process 21 Day Cleanse or the Whole 30 Program, I want to first and foremost congratulate you. Well done! These congratulations are not, however, for merely doing the program. Instead, they are compliments for making a commitment to your health. Fortunately for all of us, the journey begins with the Standard Process Cleanse, or any other program you might have completed, but extends beyond these three weeks. The next steps are important to continuing this commitment to your health. Many call this phase the ‘reintroduction phase’. During the next few weeks, you will begin to add back the foods that you eliminated during your cleanse. You might have even added a few back already! Maybe you celebrated this morning with a bacon and pancake brunch extravaganza! But a word of caution about this… By doing the cleanse program, we tried to create a situation in which we can observe how the foods we eat might contribute to some of our symptoms. Some foods might simply be preventing us from feeling our best. Eliminating foods to ‘restart’ our system, gives us the perfect opportunity to make these observations. When you’re reintroducing food groups back into your diet, it’s critical to add each food back, one at a time, in small amounts, so that you may observe how they make you feel. You may find that foods you have eaten for years cause bloating, pimples or even headaches. You may also find that food combinations are bothersome to your digestive system. By introducing each food or food group one by one, you can easily identify which foods are causing duress. If you introduce too many at once, you may find yourself feeling unwell – and you will be unable to pinpoint which food caused the issue. I would love my clients to share with me how their experience has been thus far, via email. With these insights, I can make a recommendation for a more personalized program for the next step in their wellness journey. First and foremost, it’s most important to make note what has improved, or not. Maintaining a food journal during the reintroduction phase will be helpful in keeping track of what foods cause symptoms, and which do not. It’s best to make note of: difference in digestion (subtle or dramatic), sleep, mood, skin, join pain, etc. In the link below Melissa Hartwig from the Whole30 Program, writes a detailed description of what she coins “Reintro 101”. There is a fast-track plan and a Slow-Roll plan, each outlined with Pros and Cons. I encourage you all to take a look, so that you can feel empowered to reintroduce foods back into your diet, while still maintaining optimal health – for your physical and mental well-being. Whole 30 Reintroduction
"The content below is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition." You’ve been struggling with stomach pains for months. Constipation, bloating, and nausea are beginning to affect your daily life. You’re not sure what is causing you to be so uncomfortable, but you’re ready for some answers. There’s a good chance that the foods you’re consuming are destroying your gut health, causing pain and discomfort.
Table of Contents
What Is a Juice Cleanse?During a juice cleanse, you drink only the juices from fruits and vegetables to help detoxify and clean out your body. Because of the restriction of foods and calories, people often lose weight while on a juice cleanse.
How Long Does a Juice Cleanse Last?Most often, people choose a 3 or 5 day juice cleanse option. The length of your cleanse might be determined by your symptoms and goals. It is not usually recommended to complete a juice cleanse longer than 10 days. Not only is it hard to maintain, but the risks of juice fasting that long can be dangerous. During a juice faster lasting longer than 10 days you may experience:
These issues are caused by the constant higher sugar and low levels of fiber you are receiving from strictly consuming the juices of fruits and vegetables. The drastic changes in your blood sugar and the toxins leaving your body, plus the lack of protein, are major contributors to headaches and fatigue. What Should I Eat After a Juice Detox?If you’re considering juice fasting, you might be wondering what to eat post juice cleanse. What type of post juice cleanse menu should you prepare the week following your juice fast? Generally, you should start slowly to avoid being nauseated or uncomfortable. Eating the same fruits and vegetables in their whole form is a good place to start before adding in whole grains, proteins, and full high-quality meals. You should continue to avoid high fats, sugars, and processed foods in your post juice cleanse menu. What to Eat After a Juice Cleanse: Reintroducing Foods to Your DietReintroducing foods back into your diet following a juice cleanse the correct way is important for your digestive health. The approach you take should mimic the number of days you were on the juice cleanse.
What to Eat After a 3 Day Juice CleanseYou’ve just completed a 3 day juice cleanse and are ready to reintroduce solid and whole foods back into your diet.
Day 1 Meal PlanAim for three small meals for your first day post juice cleanse menu. You should avoid coffee and caffeine, stay hydrated, and eat fruits and vegetables that are easy to digest.
Day 2 Meal PlanOn day two, you should continue to eat fruits and vegetables like the day before and try to reintroduce small portions of grains. You could:
Continuing to stay hydrated is very important, but you could also reintroduce small amounts of caffeine and see how your body reacts. Day 3 Meal PlanOn day 3, you can increase your caffeine and continue to drink plenty of water. You can also reintroduce dairy and easily-digestible animal proteins. You might try:
What to Eat After a 5 Day Juice CleanseReintroducing foods after a 5 day juice cleanse is a more gradual and slower process than a 3 day juice cleanse. But just like with a 3 day juice cleanse, you want to give your body the same number of days to adjust to whole foods as you did the juice cleanse. It is important to know what to eat after a 5 day juice cleanse to allow your body time to process the different food groups. Remember, staying well-hydrated throughout the post juice cleanse process is also important. Day 1 Meal PlanOn the first day following your 5 day juice cleanse, you should have three small meals. They should include:
Day 2 Meal PlanContinue to eat fruits, vegetables, and nuts but also add in:
Day 3 Meal PlanBy day 3, you can reintroduce eggs and dairy. You might also have small amounts of caffeine or coffee if you wish. By today, your post juice cleanse menu should consist of:
Day 4 Meal PlanOn day 4, you can continue to expand your post juice cleanse recipes by adding proteins like:
Day 5 Meal PlanBy day 5 following your juice cleanse, your body should begin to feel well-adjusted to the foods you have slowly reintroduced back into your diet. From this day forward, you can incorporate the foods you want to be a regular part of your diet in the future. To continue with the long-term benefits of your juice cleanse, you should still consider keeping the following food sources to a minimum:
What Foods Should You Avoid After a Juice Cleanse?If you want to continue to reap the benefits of your juice cleanse and live a healthy lifestyle, there are foods you should avoid once your juice cleanse is complete. To attempt to avoid major digestive issues, you should consider steering clear of: Instead, stick to fresh fruits that are easier to digest like bananas, watermelon, cantaloupe, or avocado.
At HealthierU, we use Nutrition Response Training to help determine what foods, even those that are considered healthy, might be contributing to your health issues. To find out what could be causing your digestive problems or allergies, a free consultation with our Master Clinicians can help. Can You Eat During a Juice Cleanse?Most often, people who juice cleanse do not eat during the process because it slows down the effects and results. However, with so many different juice cleanses being marketed today, this could depend on which one you choose to follow.
What Should I Eat the Day Before a Juice Cleanse?If you’re planning to start a juice cleanse, you should prepare for it the right way instead of just waking up and jumping right into it one day.
By eating some suggested foods leading up to your juice cleanse, you’re doing two things:
Is a Juice Cleanse the Best Option for You? Return Your Body to Health With Nutrition Response Testing and a Holistic DietA juice cleanse is just one natural way to detoxify your body and attempt to lose weight but it may not be for everyone. Because of the calorie restrictions and restrictive terms, some people might shy away from drinking only juices for a set number of days. It can even come with some health risks, like:
|