People have a LOT of opinions about juice cleanses.
1. There’s not any real evidence that juicing is some magical cure-all.
2. And it definitely won’t “rid your body of toxins.”
3. But...there's also not much evidence that it's the worst thing in the world, either.
But what about your insides? Is it like OxiClean for your organs, or more like pre-diabetes in a cup?
4. If you drink only fruit juice, you’ll be drinking a LOT of sugar.
5. Although...juicing for a few days is probably OK for your blood sugar in the long term.
A few days of drinking fruit juice might make you feel like a garbage human, but it likely won't have any long-term consequences for your blood-sugar levels, Buse said. (Again, that's assuming you're healthy to begin with.)
6. If you drink only veggie juice, you’re going to be missing out on necessary carbs.
7. No matter what you're drinking, you’re going to miss out on a lot of other nutrients and vitamins.
8. The lack of sodium could make some people feel lightheaded.
9. And if you're not eating enough carbs, you might feel a bit...woozy.
10. But the biggest reason you might feel like garbage on a juice cleanse is because you’re really hungry. Like, starving, actually.
11. Not to mention...some other side effects.
OK, but what if I want to drink only juice for a few days as a way to lose weight? New Year New You! What's the verdict?
12. Yes, you may start losing weight — but also muscle mass.
13. And chances are VERY high that you'll end up gaining back any weight you do lose.
"It's highly unlikely that one will maintain the weight loss from a "juice cleanse" unless quickly coupled with realistic and lasting lifestyle changes (like swapping out heavily processed foods for more fruits, veggies, high-quality protein and fat sources)," Schilling said.
"Lasting health behavior changes come from increased awareness, realistic changes, and consistent planning. And very few people keep off weight they've lost through a quick fix diet over the long term. Research suggests that chronic dieters actually are at greater risk for being overweight and having disordered eating patterns."