What to Eat After a Juice Cleanse: Key Advice 2024

Juice cleanses, once the darling of health gurus and influencers, promise a magical reset for your body. In just 3 to 5 “magical” days, you’ll get rid of toxins, lose weight, and have more glowy skin. 

But what exactly is a juice cleanse? Essentially, it's a diet where you consume only fruit and vegetable juices for a set period, typically ranging from a few days to a week. If you don’t know much about how nutrition works, the idea is enticing.

Despite its appeal, the scientific consensus is clear: there is no reliable evidence that juice cleanses are beneficial for health. Nutritionists (ours included) and healthcare specialists argue that juice cleanses can deprive your body of essential nutrients, lead to muscle loss, and cause blood sugar spikes (among other things).

So, let’s embark on a journey where we demystify juicing and talk facts. I’ll also give a few tips on what to eat after a juice cleanse (just in case any of you took the bait) and how to find healthier alternatives to this drastic fad diet.

Why Juice Cleanses Are Overrated

I have to be honest and admit that juice cleanses (or juicing) do produce some results, especially in the weight loss department. So why all the hate?

First of all, any weight loss that happens as a result of not eating solid food for several days is not going to be long-lived. Plus, like all fad diets, juice cleanses go hand-in-hand with the yo-yo effect, which is characterized by weight cycling, where lost weight is quickly regained. 

This happens because the body responds to extreme caloric deficits by slowing down metabolism to conserve energy. When normal eating resumes, the slowed metabolism can't keep up with the increased caloric intake, leading to weight regain, often more than what was initially lost. Even worse, weight cycling (going back and forth between gaining and losing weight) has been linked to poorer cardiometabolic health¹.

What about detoxifying or hitting the reset button on your bad dietary habits?

While some online health gurus swear by juice cleanses as a quick fix for dietary sins, the truth is that any benefits are short-lived and do not address long-term dietary habits. You may feel lighter and less bloated after a day or two of juicing, but that’s only because there’s nothing in your digestive tract².

A juice cleanse is really just another way of disordered eating, especially if you turn juicing into a common practice whenever you need to drop a few pounds or feel bloated. Instead of providing a sustainable solution, juice cleanses often result in a cycle of deprivation and overindulgence³. 

So before you reach for that pricey juice cleanse package, remember that a balanced diet and regular exercise are far more effective for maintaining good health – which involves much more than just a number on a scale. For a more in-depth analysis of juice cleanses, check out my Pros & Cons section.

What to Eat After a Juice Cleanse

When coming out of a juice cleanse, you must not go back to eating like you’re used to right away. I know you’re dreaming of steaks and mountains of mashed potatoes. However, deciding what to eat after a juice cleanse, especially in the first days, is crucial for a swift recovery. 

Your system will be in a shock-like state after several days of poor nutrition, no fiber, and high levels of sugar. If you start eating heavy foods right away, you might experience some unpleasant side effects, such as bloating, changes in stool consistency, stomach aches, and so on. 

You should also reconsider your dietary habits. After all, you went on this fad diet to lose weight and get rid of toxins, right? While neither of these will happen, you can use this moment to reconsider your eating habits and design a meal plan that will support your efforts to improve. 

Without further ado, here are a few steps to take when wondering what to eat after a juice cleanse:

Stick to Small Portions

If your juice cleanse only lasted a day, you shouldn’t have too many problems re-adjusting to solid foods and regular-sized portions.

However, if you’ve been juicing for 2 days or more, start with small portions. Chew every bit slowly and try to enjoy the flavors. If you wolf down a huge size of whatever you’re dreaming of, you’ll most likely end up feeling nauseous and bloated.

Focus on Easy-to-Digest Foods

Focus on foods that are easy to digest to avoid overloading your GI tract. For instance, bananas are gentle on the stomach and rich in potassium, which can help replenish electrolytes lost during a cleanse.

White rice, toast (particularly when made from white bread), and oatmeal are other easily digestible foods that provide a good source of energy without straining the digestive system. For the first few meals immediately after a juice cleanse, eat light foods rich in soluble fibers and that can provide a boost of energy.

As you get used to eating solid foods again, add lean meats, grains, whole fruits and veggies, healthy fats, and so on. Avoid highly processed foods, refined sugar, and alcohol as much as possible.

Stay Hydrated

A large quantity of the weight you’re losing during a juice cleanse is water. Also, even though you are drinking juices rich in vitamins and minerals, you don’t consume enough electrolytes like sodium and potassium, which are crucial for maintaining fluid balance in the body.

The diuretic effect of juices can also contribute to dehydration. Many fruits and vegetables used in juices have natural diuretic properties, which increase urine production and can lead to the loss of more fluids than you are consuming.

Also, fiber helps to retain water in the digestive system, promoting hydration. When you remove the fiber by juicing, the body may not retain water as effectively. As soon as you start eating solid foods again, make sure to drink enough water to reach optimal hydration levels. 

Foods for After the Juice Cleanse

The best way to avoid being tempted by the sweet promises of juicing is to learn to eat a healthy and well-balanced diet.

If you find it difficult to stick to healthy eating habits, learn how to meal plan and meal prep. This is a great strategy for creating better food habits, reducing spending, and feeling better in your own skin.

Of course, there’s also the option of subscribing to a meal delivery service. Many brands offer diet-specific meals as kits or ready-made single servings. 

To Juice or Not to Juice?

Now that you know what to eat after a juice cleanse, let’s examine this diet’s alleged pros and cons more in-depth.

Weight Loss and Detox

The number 1 benefit all health gurus of Instagram or TikTok drum on about is weight loss and “detox.” As I already mentioned at the beginning of this article, when you take a closer look at these allegations, the math ain’t mathing. 

There are no relevant studies that can prove with cold, hard evidence that juicing supports healthy, sustainable weight loss. The results you see won’t last once you return to solid foods and come from muscle and water loss.

During a juice cleanse, the intake of essential macronutrients (proteins, carbs, and fats) is minimal or nonexistent. But your body still needs energy to function, so it will tap into its emergency reserves. These come as glycogen, a form of glucose stored in muscles and the liver.

Additionally, glycogen binds with water molecules. When glycogen is depleted, water is released and excreted, leading to a noticeable drop in weight, which is primarily water rather than fat loss.

Boost in Vitamins and Minerals

Freshly squeezed juices from fruits and vegetables are rich in vitamins such as vitamin C, vitamin A, and folate, as well as minerals like potassium and magnesium. These nutrients are beneficial for overall health and can help improve immunity and energy levels.

However, many fruit juices are also high in natural sugars, which can lead to spikes in blood sugar levels. Without the fiber from whole fruits to slow down the absorption, this can cause energy crashes, which can lead to headaches, low energy, and other symptoms.

No Bloating

Unlike whole foods, juices are quickly absorbed by the digestive system. This can reduce the likelihood of gas and bloating that can occur from the fermentation of undigested food in the intestines.

However, juicing is only a temporary fix, and if you feel bloated when eating, you should talk with your healthcare provider.

Glowing Skin

While there are studies that show citrus-based juices may help boost skin health due to their antioxidant properties, juicing is not the way to go. There are other (better) ways to get these benefits without putting your nutrition out of balance.

Adverse Effects

When your nutrition is out of balance, you’ll feel tired, your head will hurt, and you’ll be easily irritable. These signs usually show up during day 2 or 3 and can continue throughout the entire period of the juice cleanse. 

Additionally, you’ll be hungry all the time. Whether you’re at work, dealing with clients, or at home, talking with loved ones, all you’ll be able to think about is food. And when it’s finally time to eat, you still can’t eat what you want!

Increased Risk of Eating Disorders

We don’t generally recommend a juice cleanse under any circumstances. A relatively healthy person won’t incur too much risk during a short juice cleanse, but this still outweighs the benefits (of which there are few to none).

However, juicing as a way to regularly “reset” and “detox” can lead to an unhealthy relationship with food. You may come to view certain foods as "bad" or "off-limits," fostering a mentality of deprivation rather than balance.

Additionally, after a juice cleanse, the body is often in a state of extreme hunger, leading to overeating or binging once solid foods are reintroduced. This cycle of restriction followed by overeating can disrupt normal hunger and fullness cues and promote a cycle of yo-yo dieting.

Overall, juice cleanses can perpetuate an obsession with quick fixes and rapid weight loss. This mindset undermines the importance of long-term, sustainable, healthy eating habits.

The Cost

Juicing is quite pricey, whether you buy pre-packed juices from your favorite influencer or brand or make your own. The premade route can cost between $50 and $100 per day, depending on the brand and the number of juices included. High-quality ingredients, like organic, fresh, and sometimes exotic fruits and vegetables, can drive up the price even more. 

If you decide to make your own juices at home, you'll need a good-quality juicer. High-end juicers can range from $100 to $500 or more. Additionally, the cost of purchasing fresh produce regularly can add up quickly.

At the end of the day, there are no proven health benefits to juicing. Any weight loss or feel-good sensations you might feel are gone the moment you switch back to solid foods, and you risk damaging your relationship with food in the process. Plus, it’s a costly diet that will keep you on edge the whole time.

So, instead of learning what to eat after a juice cleanse, I think it’s best to learn how to build and maintain a healthy diet⁴.

Healthy Alternatives to Juice Cleansing

A balanced diet ensures an adequate intake of vitamins, minerals, fiber, and energy from a variety of fruits, vegetables, whole grains, lean proteins, healthy fats, and more. It’s also about portion control and ensuring that your calorie intake meets your daily energy needs.

Good eating habits are built over time with patience, open-mindedness, and respect for your body. Most importantly, there’s no need for quick fixes, fad diets, or detox sessions.

Don’t get me wrong—fruit and veggie juices can be amazing vitamin and mineral boosters, but only when consumed as part of a healthy diet. Factor’s menu offers a great example of mixing healthy meals and natural juices.

You can also choose other ways to integrate more fresh fruits and veggies into your diet, such as smoothies, roasted veggies, salad bowls, and so on. 

Overall, to foster healthy eating habits and avoid the risks associated with juice cleanses, consider these guidelines:

• Focus on balance and variety: Include a wide range of foods from all food groups to ensure you get all the necessary nutrients.

• Practice mindful eating: Pay attention to your body's hunger and fullness cues, and eat in response to them rather than following restrictive diets.

• Avoid labeling foods as "good" or "bad": Aim for a balanced approach where all foods can fit into a healthy diet in moderation.

• Seek professional guidance: If you're struggling with your relationship with food or body image, consider consulting a registered dietitian or a mental health professional who specializes in eating disorders.

FAQ

What is a juice cleanse?

A juice cleanse involves consuming only fruit and vegetable juices for a set period, usually 3 to 5 days, to allegedly detoxify the body and promote weight loss.

Are juice cleanses effective for weight loss?

Juice cleanses can lead to temporary weight loss due to calorie restriction, but the lost weight is often regained once normal eating resumes.

What to eat after a juice cleanse?

It’s important to gradually reintroduce solid foods, starting with easily digestible items like fruits, vegetables, and soups. Initially, avoid highly processed and sugary foods to ease your digestive system back into normal eating.

Is a juice cleanse safe?

While short-term juice cleanses (max. 3 days) are more or less safe for healthy individuals, we still don’t recommend them. Any length of cleanse can be risky for those with medical conditions or nutrient deficiencies, and long-term cleanses are not recommended to anyone.

Can a juice cleanse improve digestion?

Juice cleanses may temporarily reduce bloating and give the digestive system a break, but they lack fiber, which is essential for long-term digestive health.

Do juice cleanses provide enough nutrients?

Juice cleanses can provide vitamins and minerals but often lack protein, fiber, and healthy fats, leading to potential nutrient imbalances if done for extended periods.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6489475/

2. https://www.nccih.nih.gov/health/detoxes-and-cleanses-what-you-need-to-know

3. https://pubmed.ncbi.nlm.nih.gov/29983105/

4. https://www.livescience.com/what-does-a-balanced-diet-actually-mean