Thinking about starting a juice cleanse and wondering how much weight you might lose, if any? The good news is, you’ll likely shed a few unwanted pounds. But as for how many? That’s up to you and a few other factors, which we’ll break down here. We’re going to explore how juice cleanses can help you lose weight, detail how many pounds you’ll lose, and how to squeeze the most out of only a few days. Let’s get right into it.
How much weight can you expect to lose during a juice cleanse?
You can expect to lose anywhere from 1 to 7 pounds (on average) during a juice cleanse, depending on a few primary factors: cleanse duration, starting weight, and your individual metabolism. Other things like your level of physical activity during the cleanse and nutrition choices before the cleanse can also affect the number on the scale when it’s all said & done, we’ll discuss those too.
You will consume fewer calories during a cleanse than your typical diet, creating a caloric deficit that causes you to lose weight. It’s important to note, however, that most of the weight lost in a 2 or 3-day cleanse will be water weight. It’s likely that you’ll regain some of this once you return to your normal eating habits.
With that being said, cleanses (of any kind) aren't a one-way ticket to losing 20 pounds before the weekend or those searching for a sustainable weight loss solution. When it comes to shedding pounds, there is no substitute to a healthy nutrition plan and regular exercise. But if you’re looking to kickstart a health journey, lose those last few pounds, or prepare for an event like a wedding, juice fasts can help you hit those goals.
Factors That Affect Weight Loss During a Cleanse
There are a number of factors that will affect how much weight you lose during a juice cleanse. And while every person’s body & lifestyles are different, there are 5 things that will have the greatest influence:
1. Cleanse Duration
The length of your cleanse will have the greatest impact on your weight loss. All things being equal, if Person A cleanses for 1 day and Person B does it for 3 days, Person B will lose more weight. This is because they have reduced their caloric intake for a longer period of time, resulting in more weight lost. Here are estimates of what you can expect to lose based on the number of days:
2. Starting Weight
Generally, heavier individuals will lose more weight than lighter individuals, regardless of whether the heavier weight is attributed to fat or muscle. This is simply because larger bodies burn more calories, even at rest, because of how their body utilizes energy. As a result, the deficit between calories consumed and calories burned is greater, contributing to more weight lost.
3. Metabolism
Your metabolic rate is the speed at which your body burns calories. Just as with regular eating habits, a person with a higher metabolism will lose weight at a faster rate than a person with a slower metabolism. Your metabolic rate will vary based on your age, gender, muscle mass, and level of fitness.
4. Activity Level
Even without exercise, most people will be in a caloric deficit while on a juice cleanse. By adding moderate activity like walking or riding a bike, you will increase that deficit, prompting more weight loss. We typically don’t recommend strenuous exercise during a cleanse as your body, as your body may not have enough fuel to sustain your workout.
5. Pre & Post-Cleanse Nutrition
Even though you’ll only drink juice & water during your multi-day cleanse, your diet before and after will have a massive impact on your weight loss results. If you transition from a high-calorie, high-sodium diet directly to a liquid diet, even for just a few days, you may initially lose more weight as your body flushes the sodium and enters a caloric deficit. The lack of sodium will decrease your water retention, removing excess water weight and stomach bloat.
Every person’s weight loss experience during a juice cleanse is unique, so it’s difficult to say which of these will play the greatest role in your journey.
Is it safe to lose weight during a juice cleanse?
Juice cleanses are a safe method of short-term weight loss, but they’re not a sustainable option for long-term health. It’s completely normal (and expected) to lose a few pounds during the fast because of the caloric deficit and reduction in water weight. But if you’re planning to punch your ticket to six-pack abs with a few days of juice, you are setting yourself up for disappointment.
When done properly, a juice cleanse can help you break unhealthy eating habits, flush your system of toxins, and even lose a modest amount of weight quickly & safely. But just as with any change in your diet or lifestyle, you should still exercise precaution.
Before committing to a juice fast, consult your healthcare provider, especially if you have pre-existing medical conditions or have a history of food sensitivity. In the days leading up to it, slowly cut back on processed foods, caffeine, and alcohol to save yourself from minor withdrawals and extreme cravings.
During the cleanse, make sure to hydrate with plenty of water to improve digestion and curb your inevitable hunger in the first couple of hours. Even if you’re a triathlete in peak physical condition, refrain from overly strenuous exercise during the cleanse. Your body doesn’t have enough fuel to power through a long run or heavy lift, and forcing yourself to “do it anyways” could lead to serious unintended consequences. Listen to your body to ensure best results.
In the days following, ease your way back into both your nutrition and fitness routines, introducing newer, healthier habits to further your journey to the cleaner, happier you.
How to Maximize Weight Loss
Choose Cold-Pressed
Most juices are made the same way; add 2-3 conventional fruits to a juicer and blend them together with sharp blades. The centrifugal energy increases the temperature with the high friction, ruining the flavor and defiling the delicate structures and bioelectric properties found in the raw ingredients.
Most people like to add way too much fruit and not enough vegetables, countering much of the weight loss effects you’re after in the first place – with some being far better than others.
Choose Organic
At Raw Juicery, almost all of our products are certified-organic. This means we are third party audited to provide you, as the conscious consumer, an important layer of quality assurance. It is extremely difficult to maintain organic compliance for dozens of raw ingredients year-round, which is why most companies never go this far. Not only is certified-organic a higher quality standard, but you don’t need to worry about inundating yourself with harmful pesticides or petrochemicals like you do with conventional cleanses. Certified organic juice cleanses are easily your safest bet to lose weight fast.
Stay Hydrated
Juice is hydrating, but your body still needs water to function properly. As a rule of thumb, drink 1 glass of water for every glass of juice. This will help suppress your food cravings, dilute the natural sugars, flush out more toxins, and improve your digestion.
Rest More, Exercise Less
Juice cleanses are most effective at healing your gut and crushing your habitual appetite when your body is at rest, giving it time to heal & revitalize. Aim for 7-8 hours of sleep to better manage leptin sensitivity and decrease ghrelin levels, the hormones responsible for ravenous, untimely hunger pangs and insatiable appetite.
During the day, strive to keep your body active but not strained. With fewer calories (less energy), your body won’t have the same amount of fuel to operate at the fitness level that you’re accustomed to. This is still true even if it feels like you have more energy than normal. Swap out high-intensity exercises for low to moderate intensity movements like walking, yoga, or cycling.
In addition to a long list of other benefits, losing weight is a normal part of juice cleansing. Though your individual results may vary, most people lose a few pounds even after just a day or two. Though it will likely be mostly water weight, it will make a big difference in a short amount of time, such as before for a weekend event. Just remember, juice cleanses (or anything else for that matter) are not a long-term solution or a replacement to a healthy diet rich with raw, organic foods and plenty of regular exercise.
