Juice diets involve preparing and consuming fresh liquids made from fruits, vegetables and in some cases a combination of both. The fruits and vegetables you put in a juice diet depend on the plan you're following. There is no "official" juice diet. These diets work best for short durations, because long-term juicing might not provide adequate calories and necessary nutrients, according to the Mayo Clinic website. Always consult with a doctor before beginning a juice diet.
Intended Benefits
Advocates of these diets maintain that juicing gives your body a break from fiber and facilitates nutrient absorption, according to Mayo Clinic registered dietitian Jennifer Nelson. But there's no body of scientific evidence to support this claim. Other intended benefits include reducing cancer risk, boosting the immune system, removing toxins, aiding digestion and losing weight. But these claims also require more research.
Actual Benefits
Natural, fresh juices can be a healthy way to enjoy fruits and vegetables, according to Nelson. If you don't especially like whole fruits and vegetables, you might prefer fresh juices. Some people enjoy learning new ways to combine foods, and juicing can be a way to do that. And if you include the pulp in your juice, you can get fiber that would otherwise be missing.
Sample Juices
Grape juice is definitely one type of juice to consider. Red and purple grapes have anti-oxidant properties associated with red wine, according to Dr. Martha Grogan of the Mayo Clinic. Drinking red and purple grape juice might also reduce your risk of developing blood clots, as well as lower your bad cholesterol and blood pressure. Other fruits and vegetables to consider are lemon, apple, beet, celery and leafy greens, according to certified performance nutrition specialist Catherine Wilbert. You may also want to incorporate herbal teas, including chamomile or peppermint. Dieters with hypoglycemia might want to add protein supplements for extra nourishment. Plan to drink plenty of water over the course of your juice diet.
Caution
Drinking too much fruit juice can lead to weight gain because of sugar and calorie content, according to Grogan. Although vegetable juices contain healthy nutrients, they lack the fiber found in whole vegetables. Fiber deficiencies can lead to constipation, high-blood sugar and weight gain, according to registered dietician Katherine Zeratsky of the Mayo Clinic. The U.S. Department of Agriculture's Dietary Guidelines for Americans recommends no more than one 4-ounce serving of fresh fruit juice each day.
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