How To Eat After A Fast: Dos And Donts
Once you decide how to eat after a fast, there are a few dos and donts that you should keep in mind. Whether your end goal is to lose weight or become healthier, you should have a clear plan along with defined rules like you did while you were juicing.
The first thing I did when deciding how to eat after a fast was to define rules of what I wasnt going to eat. I set the following rules: no soda, no alcohol, no candy or sweets, no dairy, and no breads. In choosing not to eat or drink anything on that list for the first week off my fast, I was able to set the pace for how I was going to eat, the new habits I would develop, and the old habits I would let go of. Use my do not eat list as your own, or use it as a guideline. Just make sure you have a do not eat list.
After you come off your fast and start eating solids, you will have to make sure you dont start snacking. This can cause you to drift right back into other bad habits, and we dont want that to happen.
The second thing I did when figuring out how to eat after a fast was to come up with a meal plan. I decided I was going to eat the same stuff I had been juicing so my system would already be used to it. Most of my meals were fresh salads with lemon juice and pepper. After three to seven days its safe to add a protein back into your diet. I would start with a simple chicken breast once a day around dinner or lunch time.
Your Breath May Stink
This one is so interesting that it’s almost comical. “Your breath may smell bad because saliva production decreases because our bodies conserve saliva in hopes of eating food,” says Schapiro. “Saliva is only emitted when we consume food. When saliva production is low, bacteria builds up. Eating food can solve the problem because our salivary glands are stimulated when we chew.”
What To Eat After A 5 Day Juice Cleanse
Reintroducing 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 togive your body the same number of daysto 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-hydratedthroughout the post juice cleanse process is also important.
Day 1 Meal Plan
On the first day following your 5 day juice cleanse, you should havethreesmall meals.They should include:
- Fresh vegetables similar to what you used in your cleanse
- A bowl of fresh fruit
Continue to eatfruits, vegetables, and nutsbut alsoadd in:
- Starchy vegetables like sweet potatoes
- Beans and legumes
- More oils, herbs, and spices for flavors
- Plenty of water
Day 3 Meal Plan
- Dairy products like skim milk or yogurt
- Caffeine or coffee
Day 4 Meal Plan
On day 4, you can continue to expand your post juice cleanse recipes byadding proteinslike:
- Tofu or other meat alternatives
- More water
- Caffeine or coffee
Day 5 Meal Plan
From this day forward, you canincorporate the foods you want to be a regular part of your dietin the future.
To continue with thelong-term benefitsof your juice cleanse, you shouldstill consider keeping the following food sources to a minimum:
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You May Feel Sluggish
When consuming only fruits and vegetables via a juice cleanse, there is a decrease in the amount of calories being consumed regularly. “The body requires enough calories to be used as energy for normal body functions,” says Jim White, RD, ACSM, owner of Jim White Fitness & Nutrition Studios. “Without enough calories and energy, you could feel weak, have headaches, or have low energy.”
You Can Start Eating Proteins And Gluten
Start to reintroduce animal protein and dairy, if you choose to. Consider steamed fish in place of meat, and goats milk products in place of cows milk, at least in the beginning. Try to incorporate a green drink into your daily routine. This will help keep the system running smoothly and keep the acidity away.
Remember to chew your food. This is where digestion starts. While you are chewing, digestive enzymes are released. These enzymes help to break down protein, fats and carbs so they can be properly absorbed. Tip: Put down your fork and knife after every bite and chew fully.
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Raw Generation Does A 7 Day Juice Cleanse
A few weeks back we decided we needed before and after photos of the weight loss results possible from a juice cleanse, and who better to do a juice cleanse and showcase the results than us! My wonderful graphic designer, Aubrey, and I decided to commit to a 7-day juice cleanse, record our measurements, and take photographs.
Find Your Support System And Stick With Them
Truthfully, I was surprised by the number of people who scoffed, rolled their eyes, or had some unnecessary comment to add when I told them I was doing a cleanse. Even after explaining to them that this was not a one-way ticket to starvation and that I simply wanted to do something that my body would actually thank me for, some people were off-put by the idea of it. Frankly, thats their opinion to have, and not to get all yoga-namaste-zen master on you, but its simply bad energy that you dont need lying around. Seek out the people who support, encourage, uplift, and empower you*, and let the others continue to sip their hate-orade. This logic also works two waysif youve got a buddy trying a new eating plan, be that supportive friend to them. Okay, hand-holding in a circle is now over.
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Weigh Yourself Now Then Wait A Week
One very important rule: Put your scale away for the week. Thatâs right. I donât want you to weigh yourself for the entire seven days of the diet. The reason for this is to focus on how much better you feel rather than on the number of pounds you lose. At day seven you can pull out your scale and step aboard to see how many pounds have come off.
On day one you can eat any kind of fruit except bananas.
Your Juice Is High In Calories
While some juices like Juice Generation’s Supa Dupa Greens have a mere 80 calories and 2 grams of sugar in a 16-ounce serving, other drinks of the same size like Jamba Juice’s Amazing Greens have a whopping 420 calories and 54 grams of the sweet stuff. The bottom line: It’s up to you to review the ingredients and nutrition information and make a judgment call. Moskovitz recommends looking for a drink that’s between 50 and 100 calories, has less than 10 grams of sugar and at least 3 grams of fiber. Also, try to pick juices that follow the 80:20 rule, meaning 80 percent of the ingredients are veggies, while only 20 percent are fruits. Limiting the fruit in your drink can help keep insulin levels steady and ward off hunger.
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What Should I Eat The Day Before A Juice Cleanse
If youreplanning to start a juice cleanse,you shouldpreparefor it the right way instead of just waking up and jumping right into it one day.
Here are some things to consider:
Now youre wondering,What should I eat the day before a juice cleanse?
Stick towhole fruits and root vegetables, leafy greens, citrus, whole grains, and nuts.These food choices aresimilarto what you will fuel your body withpost juice cleanse.
How To Indulge After A Detox
We are all human. Of course, we can sometimes indulge ourselves. However, some precautions can be taken to minimize the damage.
- The amount of binges may be limited.
- It can be removed from the body with a liquid fast for the next meal or during the next day.
- Generally, if these types of binges do not overrun 25% of our entire diet, 75% healthy nutrition will tolerate them.
- One day a week can be declared as a binge day.
These are the principles that must be applied continuously throughout ones life. This is not a weight loss diet but rules essential to be healthy, energetic and balanced. As soon as you say, I reached my target, I can stop now, old diseases will come back together with more force.
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Cons Of The Juice Cleanse Diet
While drinking freshly juiced fruits and vegetables may have many health benefits, consuming nothing but juice for three days or more is not necessarily healthy or sustainable in the long term. Any health benefits gained are only temporary.
Children, people who are pregnant or nursing, or those with diabetes or chronic liver, kidney, or gallbladder problems should not undertake a juice cleanse.
Foods To Avoid During A Juice Cleanse
If you are interested in juicing, then you will have to follow a rigorous diet.
There are some food out there that would be great for juicing if they didnt have low water content. Foods like Bananas and Avocados are terrible for juicing but make for decent smoothies or just eat directly.
Besides, you are better off not only using foods that have very high water-content during juicing as it will be hard to properly blend them up. But it needs up to you to do the mix regarding the taste and texture.
List Of Water-Based Foods:
However, below are the things that you should avoid these at all cost:
- Alcohol: Drinks like a beer can be very high in calories and carbs
- Caffeine: Slows or stops the process of the diet
- Processed Foods: Often high in carbs and saturated fat
- Meat: Has great protein, but the saturated fat can pose a problem for your body
- Dairy: During a cleanse, dairy products can prevent unwanted weight gain and promote diseases.
The food mentioned in the list above can certainly bring their fair share of benefits, but consuming any of these during your cleanse can seriously set the progress back.
Many people flock to these foods because they are unable to properly control their cravings during the cleanse.
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You Will Miss Out On Important Nutrients
Juices are not nutritionally balanced. They do not have sufficient proteins or fat to cater to your bodys needs. They also lack fiber which is essential for proper digestion.
That said, taking juice in place of one of your three daily meals each day is possible. If you struggle to eat whole fruits and vegetables daily, juices are perfect for you. They ensure that you meet your bodys needs as far as vitamins and minerals are concerned.
How Many Days Should You Do A Juice Cleanse For
Never go longer than a 7 day juice cleanse.
Fasting can have a variety of positive health benefits and has been practiced for hundreds of years , but abstaining from food for too long can be dangerous.
Ive found 3 day cleanses to be the sweet spot.
Longer juice fasts like a 5 day cleanse can be too difficult to complete, and shorter fasts like a 1 day cleanse might not be as effective.
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Pre And Post Cleanse Protocol
Youre either browsing our website because youre interested in trying a cleanse, or youre a repeat customer back for some more of the good stuff, or, youre simply curious to learn more about how juice cleansing works…
Just drink the juice and get on with life right? Wrong. Well, kind of wrong. The fundamental thing is to do what works best for you, and if diving straight in and out of a cleanse is something youre used to doing and you feel comfortable doing so, then were not here to tell you you cant do that…
However, you will get MUCH more from your cleanse if you prepare well beforehand and also ease yourself back into a normal eating pattern afterwards too. Lets look at what this preparation might look like:
Wheres your head at?
A juice cleanse can be a challenge mentally, especially if youre new to it or arent used to imposing such strict rules on your diet. Try and get yourself into a positive headspace before you start remind yourself why youre doing it, what you want to gain, and remember to cherish your health and your body for what its about to achieve. We like to wind down mindfully before a cleanse using helpful apps such as Calm and Headspace these are also great for during your cleanse too.
Focus on diet
Support your body
Follow the correct order
Chew your juice
If you need to eat
Ease yourself back in
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How To Eat After A Fast: Options
There are two good options to choose from when deciding how to eat after a fast. The first one is to slowly incorporate solid food back into your diet. Its easy to start with one meal a day for the first three days and then work your way up to 2-3 meals over the course of a week. I would suggest if you go this route to only eat fresh fruits and veggies for the first three days. You basically want to eat the same stuff you have been juicing. After three days you should be safe to add a protein such as a chicken breast, steak, pork chop, tuna, etc. This will slowly introduce solids back into your system and ensure you dont fall back on to bad habits. This is what I usually do when I come off a fast.The second option when deciding how to eat after a fast is to stop juicing all together and eat only fresh fruits and vegetables for the week after you juice. This gives your body time to adjust to solids over liquid, and since you are eating the same thing you are juicing, your body will adjust pretty fast. This is a good way to way to go and Ive gone this route before.
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You May Experience Caffeine Withdrawal
If you’re fully committed to your juice cleanse, that means you’ll have had to cut out all caffeine. “Even if you normally drink only one cup a day, eliminating caffeine cold turkey may contribute to headaches, irritability, and difficulty with concentrating,” says nutritionist Amy Shapiro, MS, RD, CDN, and founder of Real Nutrition NYC.
Your Cleanse Is Too Long
“Strict juice cleanses that last more than three days and do not include solid foods are not only difficult to sustain but can lead to protein, fiber, fat, and various other nutrient deficiencies,” explains Moskovitz. “If your cleanse is more than three days, incorporate some solid foods to help your body absorb the nutrients it needs and keep energy levels stable.” If your tummy starts to rumble or the urge for solid food strikes, Moskovitz suggests munching on high-fiber vegetables and salads, antioxidant-rich berries and nuts like almonds, Brazil nuts, and walnuts, which are rich in healthy fats and protein.
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Your Kidneys And Liver Can’t Do Their Thing
Have you ever heard someone say you don’t need to do a detox because your body detoxes itself? Well, it’s true allow us to explain: The function of the liver and kidneys is to detoxify the body. The liver regulates the blood’s chemical levels while the kidneys help remove waste from the body to be excreted in the urine. “These processes occur in the body naturally,” says White. “Consuming a drink meant to encourage a ‘detox’ has no effect, especially when the drink is void of essential vitamins and minerals.”
What Does A Juice Cleanse Do To Your Body
The main goal of a juice cleanse to detoxify the body and help it lose weight. It can provide the body with extra vitamins and nutrients since all of your bodys energy is going to come mainly from fruits and vegetables.
Juices also contain a fair amount of anti-inflammatory compounds that can help with your immune system. Broccoli is an ingredient that is advised to put in for its Vitamin K that helps with the compounds.
The anti-inflammatory compounds work hand in hand by supporting enzymes that help with a healthier digestive system.
Your body may see serious withdrawals since it will no longer be gaining energy from meat and poultry.
This is why we added the list above to help you fight off future cravings. Symptoms of withdrawal include
- Low Blood Sugar
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Heres What Eating On A Juice Cleanse Means For You
Many people include food on their juice cleanses just to make them more doable, and many commercial cleanse programs also include small meals or snacks packed with protein, fat, and carbs, too.
However, eating on a juice cleanse will slow down your weight loss. But weight loss on a juice cleanse isnt sustainable anyway. Ya gotta eat, so its important to find a sustainable diet that will allow you to lose weight. Thats the *secret* to lasting weight loss.