18 July, 2017
How to Not Starve on a Juice Fast
Juice fasts involve drinking only juices for a period of anywhere between one and seven days to give your digestive system and body organs, such as the liver and kidneys, a rest from digesting solid foods as well as to eliminate toxins from the body. Always speak with your physician before starting a juice fast to avoid taking in too few calories and nutrients for your individual needs.
Drink More Juices
Drink more juices throughout the day to increase your caloric intake and satisfy your appetite. Dr. Ben Kim, owner and practitioner of a residential fasting and chiropractic clinic in Toronto, states that you can drink as much juice as you want while juice fasting. He recommends approximately five juices per day as the average. Drink a juice every two to three hours to prevent fatigue and hunger pangs from leading you to the pantry for cookies.
Make most of your juices vegetable-based. Vegetables are low in sugars, much lower than many sweet fruits such as mango, pineapple and melons. Choose nonstarchy veggies such as leafy greens, cucumber, asparagus, zucchini and celery. Minimize your consumption of juices with starchy vegetables such as carrots and beets as these are higher in sugar. A high sugar intake can cause blood sugar levels to rise and fall sharply, which increases insulin in the body and leads to fatigue and hunger cravings that could potentially trigger binge eating.
Minimize your consumption of fruit juices as these are naturally high in sugar. This again causes blood sugar levels to fluctuate, leaving you hungry shortly after eating or drinking and looking for more food. Add a small serving of fruit to two to three juices throughout your day for a touch of sweetness and flavor. Opt for low-sugar fruits such as strawberries, blueberries and blackberries instead of higher-sugar pineapple, melons and mango.
Alter your lifestyle to meet your individual needs during a juice fast. If you normally exercise, you may need to cut back on workouts while you are fasting. Exercise can increase your appetite and caloric needs, leaving you hungry and tired. Try gentle walking or yoga stretches versus a hard, long gym session. Drink water during the day to stay hydrated and ward off hunger pangs. Listen to your body; try fasting for one to three days initially to see how you feel physically and mentally.
- Dr. Ben Kim: How to Enhance Your Health With Juices and Juice Fasting
- International House of Prayer: Fasting Guidelines and Information
- Living Green Magazine: The Beginner's Guide to Juice Fasting
- Juice Fasting & Detoxification: Steve Meyerowitz et al.
- The Blood Sugar Solution 10-Day Detox Diet; Mark Hyman, M.D.
- Dr. Foster's Essentials: Complete Health Solutions: The Healing Power of Juicing
- karandaev/iStock/Getty Images