When it comes to detoxing, there are a few different options available. Some people opt for juice cleanses, while others choose to fast. Both of these methods have their own set of pros and cons. In this blog post, we will compare and contrast juice cleanse vs. fasting so that you can decide which option is right for you!
What is a Juice Cleanse?
Juice cleanses, like many other trends, peak in popularity around the New Year and again in the spring, and then quickly decline.
A cleansing diet, a juice cleanse is also sometimes called a juice fast. Cleanses typically last between one and three days, during which time the participant subsists solely on vegetable and fruit juice. Juicing proponents claim that the therapeutic nutrients and waste products it removes from the body are well worth the calorie and time investment.
Proponents of a juice cleanse argue that they aid the body’s own detoxification systems by eliminating energy-sapping items like sugar, caffeine, and processed meals. There is a paucity of supporting evidence from studies1, and any weight loss experienced during a juice cleanse is often restored as regular eating habits are resumed.
What is Fasting?
The practice of fasting, in which one goes without eating for 12 hours or longer, has a long history. When a hunt went badly or when they came up empty-handed when foraging for nuts and seeds, our hunter-gatherer ancestors probably went without food for a while.
Spiritual fasting is a fundamental part of many religions, including the Jewish practice of Yom Kippur and the Islamic tradition of fasting during Ramadan. Administer it routinely to patients before invasive procedures.
Advantages and Disadvantages of Juice Cleansing and Fasting
Advantages of Juice Cleansing
- Losing weight is a likely side effect of juicing for cleansing or fasting. However, the majority of the liquid you lose will be water. The bloating-reducing effects of juicing are well-known.
- There is a good probability that you will feel fantastic after completing a juice cleanse (especially if it is a shorter detox, lasting no more than 4 days). You’ll feel fantastic afterward and have a new perspective on your typical diet.
- When you restrict your diet to fruits and vegetables for a few days, you can avoid the negative health effects of eating processed meals that are heavy in solid fats and added sugar. There is some evidence that suggests that a short juice cleanse might help people change the habit of selecting bad dietary choices.
- Juicing is a simple method to incorporate more fruits and vegetables into your diet if you don’t already do so. Remember that if you’re truly falling short, replacing only one meal per day with a glass of juice will greatly improve your nutritional intake.
- Again, juicing can help retrain your taste receptors to like fruits and vegetables if you aren’t already a fan of the green side of the food pyramid.
- When we’re feeling down, lonely, or nervous, many of us turn to food for comfort. On a juice cleanse, you shouldn’t eat them. Therefore, temporarily adopting a whole different diet might help you connect with your body and its ingrained routines.
Disadvantages of Juice Cleansing
- Freshly squeezed juice contains almost no protein and almost little fat. Adding nut milk to commercial juices can increase the amount of fat and protein present, which in turn can make you feel fuller for longer. However, if you spend more than a few days without eating enough protein, which is necessary for repairing and replacing old tissues, your body will suffer. The skin and hair seem to suffer the most from low-fat diets. It’s important to keep in mind that fat is also required for the metabolism of fat-soluble vitamins (A, D, E and K).
- Dizziness, high blood sugar, headaches, constipation, exhaustion, irritability, and nausea are common reactions to a juice cleanse. Glycogen release triggers the symptoms (stores of carbohydrates). Many people report feeling “great” after entering ketosis, which is normal (glycogen stores are used up and the body begins burning fat). Ketosis may lead to sickness, poor breath, and even organ failure, but it can also reduce your appetite, which is helpful.
- Not everyone can safely do a juice cleanse; those undergoing chemotherapy, those with diabetes, dietary deficits, or renal problems. If you have any preexisting issues, you should talk to your doctor before beginning a cleanse
- Since the fiber and some of the nutrients in entire fruits and vegetables are lost during the juicing process, it is not a replacement for eating them (those in pulp, skin and seeds). More fructose is absorbed by the body from juice than from whole fruits and vegetables, so choose the latter. Having a diet low in fiber might also make you feel less full. Fiber is lost while using a juicer, however, masticating and triturating juicers keep more of the fiber and minerals in the juice.
Advantages of Fasting
- Its common knowledge that adults in developed nations don’t consume nearly enough produce, so trying a juice fast every once in a while may be a smart move.
- In addition, juicing improves the bioavailability of vitamin C, flavonoids, and other beneficial phytochemicals. Juicing more than five fruits and vegetables over eight hours or more has been shown to improve phytochemical, micronutrient, and antioxidant activity in the diet and plasma.
- Potentially Helpful to Heart Health. In the United States of America, heart disease is a leading cause of death. There is some evidence that intermittent fasting can help reduce cardiovascular disease risk. Blood sugar, cholesterol, and blood pressure lowers during fasting.
- Possibly Beneficial to Your Cognition. It has been suggested that intermittent fasting has positive effects on cognition since what is good for the body is excellent for the brain. Some of fasting’s potential benefits include a lessening of stress and inflammation as well as a lowering of blood sugar. All of these things help you unwind and release stress. Fasting at irregular intervals may also promote the development of new nerve cells, which would be beneficial to cognitive health.
- The possibility of an enhanced immune system. In addition to stimulating new cell growth, fasting can also stimulate the rebirth of more mature cells, including those that play a role in immune system function. Immune cells rejuvenates to make the system more robust and effective against illness. Fasting can increase one’s health and resistance to illness by causing the body to burn fat and expel toxins.
Disadvantages of Fasting
- One, it could make you eat too much. As a result “feasting” days (days when food is allowed) are often abused by those following the diet. Some people may try to make up for the days they spent fasting by eating excessively during these “feasting” days. Hence, there are no limits on the amount or number of meals. If you don’t feed your body on certain days or at specific times, your hunger will increase. Also, you may start reaching for less-than-ideal snacks and meals as a result.
- Second, it has the potential to lessen exercise routines. One of the negative effects of fasting is a decrease in activity levels. Discourage exercise during intermittent fasting. You may experience weariness and sluggishness if you engage in physical exercise daily. If you’re an athlete, you shouldn’t try intermittent fasting.
- Possible Effects on Your Energy Level and Mood. Could Make You Feel Tired and You may feel more fatigued and irritable than normal if you try intermittent fasting. When you engage in intermittent fasting, you subject your body to the extreme stress of not having enough to eat. This adds to the burden already placed on the body and mind by stress. This can result in symptoms such as lethargy, depression, lowered immunity, and hormonal dysfunction.
- Potential Risk Factor for the Development of an Eating Disorder. Fasting at irregular intervals is merely another kind of starvation. It’s a type of diet where the results may be in the form of weight reduction thanks to the lack of food intake. Fasting might help you shed pounds since you’re avoiding eating and drinking for some time. Fasting can trigger or exacerbate symptoms of an eating disorder. So it’s not a good idea if you already have one or are at risk for one. All diets that encourage skipping meals increase the risk of developing unhealthy eating habits.
So, is a juice cleanse the same as fasting? The answer is both yes and no. Juice cleanses typically include consuming nothing but juices. While fasting usually refers to not eating anything at all. However, there are some similarities between the two methods – they can both be used to detoxify the body, for example.
Ultimately, which one you choose depends on your personal preferences and goals. If you’re interested in trying out a juice cleanse, we have plenty of recipes to get you started. And if you want to give fasting a try instead, we’ve got tips on how to do that too. Whichever route you decide to go, just make sure you drink plenty of water and stay hydrated!