How to Add Juicing to Your Diet
Juicing Tips for Beginners
Now that you know WHY juicing is good for you, let’s talk about how to do it properly. As with all diets, you need to be sensible. This means that if you are doing a fast or cleanse, you need to take in enough calories for your body to function properly, and that you shouldn’t feel hungry constantly.
If you’re actually juice fasting (cleansing), it takes at least two days for your body to clear all of your solid food from your body, so you need to juice for at least that long. Longer than 7 days can cause your body to start breaking down muscle because you need proteins and omega-3s that you can’t get from vegetables and fruits, so 3-5 days is the optimal period for a cleanse.
Whether your doing a cleanse, or just adding juice to your daily diet, here are a few general suggestions that will improve your experience.
- If you’re diabetic or suffer from other health disorders that require a special diet, juice with caution and talk to your doctor before you start the fast.
- Use fresh, organic foods when possible in order to avoid the pesticides and chemicals on the skins of non-organic fruits and veggies. If you don’t use organic produce, peel your foods before you juice them. Expect to get about 8 ounces of juice per pound of produce.
- Use fruits sparingly. If you need to add them to your juice for the flavor, that’s OK but try to use mostly veggies because they’re much lower in sugar and higher in nutrients. Since you’re not getting any fiber to slow down the conversion of sugar to glycogen, you may experience spikes in your insulin levels which may cause your energy levels to crash.
- It’s a good idea to dilute your juice with 50 percent water. If you don’t like the diluted taste, drinking a glass of water before you drink your juice will be fine. Your body needs the extra water so that your kidneys can flush all of the toxins and waste from your body.
- If you’re fasting, adding herbal teas is fine. Just don’t add anything that has added caffeine, sugar, sodium or artificial sweeteners.
- Make your own fresh juice. Store-bought juices have been pasteurized, which means that they have been heated to kill any germs and other organic contaminants. Heating above 118 degrees kills the beneficial enzymes in the juice.
- The Mayo Clinic says that in order to minimize your risk of foodborne illness, you need to wash your produce thoroughly and make sure that you drink the juice immediately or refrigerate in an airtight container. Another reason you should drink it immediately is that the phytonutrients, enzymes and antioxidants start to break down quickly after they are extracted from the pulp.
- In the 2 weeks preceding a juice fast, slowly eliminate caffeine, dairy products and meat from your diet. This will make your fast less traumatizing to your body and will better prepare your body for the cleanse.
- Drink at least a gallon of juice per day in order to reap the best benefits if you choose to juice fast. You should never feel hungry or thirsty while juicing. If you do, drink juice!
- Use as many green vegetables as you can. They are alkalizing and help your body maintain the appropriate pH levels without needing to expend the regular amount of energy to do so. This frees up even more energy for healing and feeling great!
- Clean your juicer thoroughly every time that you use it. Fresh fruits and vegetables are particularly attractive to bacteria that can make you sick.
Because you’re detoxifying your body, you may experience some minor side effects during the first few days of your juice cleanse. To learn what to expect, check out the next article in our series, Side Effects of Juicing.
We’d love to hear about your juicing experience! If you have any good tips to offer, please share them in the comments section below.Next → Side Effects of Juicing
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