Juice Cleanse: Benefits + 3-Day Plan

January 27, 2025

Feeling tired, cranky, and weighed down by unhealthy habits? It’s a struggle we all know too well. But there could be a simple way to recharge your body and clear the slate. 

By replacing heavy meals with nutrient-packed juices, you give your body the break it needs to detox, refresh, and thrive. 

If you’ve been searching for a way to feel lighter, more energized, and in control, you’re in the right place. 

Let’s explore how a juice cleanse could be your ultimate reset.

What Is a Juice Cleanse? 

A juice cleanse is a short-term liquid diet where you replace your meals with fresh fruit and vegetable juices.

No solid food, no processed snacks—just clean, nutrient-packed liquids.

Why do people do it? Because it gives your digestive system a break and lets your body focus on clearing out toxins and recharging. 

That brings us to the next point.

Benefits of Juice Cleanse 

Now, you must be wondering why juice cleanses are so popular. Well, it’s because they offer a ton of benefits. And some of them are:

1. Weight Loss 

Trying to lose a few pounds? A juice cleanse can be a great way to kick things off. With around 600-1300 calories per day, these fresh juices keep your intake lower than average, which makes it easier to shed some weight. 

Plus, they help you get rid of water weight that often causes bloating.

Besides, juice cleanses can improve your gut health, too. They encourage the growth of good bacteria (like Bacteroidetes, linked to weight loss) and reduce the bad ones (like Firmicutes, associated with weight gain). 

Pro tip: Here’s what we’ve found works best for weight loss: combine low-sugar fruits like kiwi, avocado, and green apples with fiber-packed veggies such as spinach, cucumber, and celery. 

2. Increased Amount of Good Bacteria 

Your gut deserves some love, and we’re big fans of cold-pressed juices for this reason. They’re packed with nutrients that help your gut's healthy bacteria thrive. Moreover, it can improve digestion and support a healthier, more balanced digestive system. 

3. Detoxification 

A juice cleanse gives your body the rest it deserves. This pause helps your digestive system relax and allows your body to flush out toxins. Packed with essential vitamins and minerals, these juices leave you feeling lighter, refreshed, and recharged.

Pro tip: If you want to level up your detox game, we suggest adding chlorophyll-packed greens like parsley or kale to your green juices. It’s an easy way to give your juices that extra cleansing kick.

4. Anti-Inflammatory Properties/Improved Health 

Dealing with inflammation? A juice cleanse might be just what you need. With ingredients like ginger, turmeric, and beets, your juices have anti-inflammatory benefits. They can help ease your joints, boost your immune system, and leave you feeling so much better overall.


5. Improved Dehydration 

A juice cleanse is an easy way to stay hydrated when we are feeling a little dried out. With water-rich ingredients like cucumber and watermelon, you’re giving your body the fluids and electrolytes it needs to feel its best. We’ve noticed how this hydration boost supports daily functions and keeps you feeling fresh all day long.

6. Better Digestion 

Sometimes, our digestion just needs a little extra support, and that’s where juice cleanses shine. By sipping on lighter, nutrient-rich juices like beetroot and ginger, we can give our system an easier job to do. The added hydration also promotes healthy bowel movements to make constipation a thing of the past.

7. Increased Energy Levels 

We’ve all been there—those mid-afternoon slumps that make it hard to keep going. In such cases, natural juices can be a game-changer. They’re loaded with enzymes that make it easier for your body to absorb nutrients and give you a steady flow of energy without the dreaded crash.


Types of Juice Cleanses 

Juice cleanses are typically categorized by their duration and ingredients. You can pick the one that fits your goals and routine best. 

1. Juice Cleanses Based on Duration

How long do you want to cleanse? Whether you’re just starting out or ready to commit longer, there’s an option for everyone:

  • Short-term cleanses (1 to 3 days): If you’re new to juice cleanses or just want a quick reset, this is the sweet spot. It’s a great way to shed some water weight and jump-start healthier habits.

  • Medium-term cleanses (4 to 7 days): Thinking about going a little deeper? A medium-term cleanse gives your body the extra time it needs to detox and adjust. We love how it leaves you feeling refreshed, energized, and ready to tackle whatever comes your way.

  • Long-term cleanses (over a week): If you’re considering a longer cleanse, it’s perfect for those big wellness goals you’ve been dreaming about. It takes more dedication, but the results can be worth it. Just be sure to consult a healthcare professional to stay on track and be safe.

2. Juice Cleanses Based on Composition

The types of juice cleanses based on their composition are: 

  • Fruit-based cleanses: Love sweet flavors? Fruit juices are all about vitamins, natural sugars, and hydration. Plus, they’re amazing for an energy boost or even giving your skin that healthy glow.

  • Vegetable-based cleanses: If you’re looking for something lighter and less sweet, veggie-focused juices are the way to go. They’re packed with fiber and minerals that do wonders for digestion and keep your gut feeling its best. Besides, they aid in weight loss.

  • Mixed cleanses: Can’t decide? Go for a mix of fruits and veggies. It’s the best of both worlds—sweet, refreshing, and still packed with nutrients to help your body detox.

Risks Associated with the Juice Cleanse Diet 

Juice cleanses are generally safe when done correctly, but doing them too frequently or without proper guidance can lead to issues such as: 

1. Development of Unhealthy Eating Habits 

While juice cleanses can be a great way to support a healthy lifestyle, it’s important to keep things balanced. Over-restricting for rapid weight loss can sometimes lead to habits like obsessing over food or feeling guilty about what you eat. 

If you notice these patterns, talking to a doctor or nutritionist is always a smart step. It’s something we encourage to ensure your cleanse stays healthy and positive.

2. Risk of Low Blood Sugar 

Juice cleanses are lower in calories, which can occasionally cause dips in blood sugar. This is especially important to watch if you’re diabetic. We have good news, though. Pairing your fresh juices with small portions of protein or healthy fats can avoid this issue. 

3. Can Cause Kidney Stones

Some juice diets, like those with dark leafy greens or beets, can be high in oxalates and might lead to kidney stones if overdone. Don’t stress—moderation is key. We suggest mixing things up with a variety of fruits and veggies to keep everything balanced. 

4. Leads to Bacterial Infections 

Fresh juice is amazing, but it’s important to prepare carefully. Always wash your fruits and veggies thoroughly, and store your juice in an airtight glass container. For the best taste and safety, drink it within 24 hours-72 hours.

5. Muscle Loss 

Extended cleanses might cause muscle loss due to low protein intake. That’s why we recommend short-term cleanses for a refreshing reset and returning to a balanced diet afterward. Your body thrives on variety, so use cleanses to complement your wellness goals, not replace them.

How to Do A 3-Day Juice Cleanse 

A well-structured juice cleanse plan makes all the difference. And we’re here to help you get the most out of it with our step-by-step guide:

Before the Cleanse: Choose the Best Juice Cleanse Recipe

Preparing for a juice cleanse starts with adding healthier choices to your routine. Replace coffee, refined carbs, meat, dairy, alcohol, and processed foods with lighter, refreshing options. 

To make it easier, we’ve rounded up some great juice recipes to kick things off. Here are a few to try:

1. Beet Apple Juice 

Beets are packed with iron to give your liver a helping hand and keep your body detoxing like a pro. Apples make it gentle on your digestion, and that zesty kick from lemon helps flush out waste.

Ingredients: 

  • 3 and ½ apples

  • ⅛ cup of beets

  • ⅓ lemon

Instructions: 

  • Wash all ingredients thoroughly.

  • Remove seeds from the apples and cut them into pieces.

  • Peel the lemon and slice it into smaller pieces.

  • Add half of the apple pieces into the juicer, followed by the beets and lemon.

  • Add the remaining apple pieces and juice everything together.

  • Serve fresh with ice and enjoy.

2. White Grape, Spinach, Basil, & Pineapple Juice

Feeling low on energy? This refreshing green juice has you covered. Packed with nutrients, it’s designed to keep you energized and ready to go. White grapes, basil, and pineapple team up to fight fatigue, while spinach brings a boost of iron to help prevent anemia

Ingredients: 

  • 1 cup of white grapes

  • ⅛ cup of spinach

  • 2 tablespoons of basil

  • 1 cup of pineapple

Instructions: 

  • Remove the peel and core of the pineapple, then slice it into smaller pieces.

  • Wash the white grapes, spinach, and basil thoroughly.

  • Add the ingredients to the juicer and alternate between them for better mixing. 

  • Repeat this process until all the ingredients are juiced for an even mix.

  • Serve fresh, and enjoy. Add ice if you like.

3. Cabbage Tomato 

Did you know cabbage is amazing for your stomach? Scientific evidence suggests it’s packed with vitamin K, which helps protect and strengthen your stomach lining. Add in tomatoes and apples, and you’ve got a powerful combo of antioxidants to fight aging.

Ingredients: 

  • 1 ⅛ cups of sliced apples

  • 1 small tomato

  • 2 cups of cabbage

Instructions: 

  • Wash all ingredients thoroughly.

  • Remove the stems from the tomato and apples, and take out the apple seeds.

  • Cut all ingredients into smaller pieces for juicing.

  • Add half of the apple slices to the juicer, followed by the tomato and cabbage.

  • Add the remaining apple slices and juice everything together.

  • Serve fresh, and enjoy. Add ice if desired.

Before the Cleanse: Prepare Your Body 

Before starting the cleanse, say goodbye to some of the restricted foods. Now’s the perfect time to load up on fresh, nutrient-dense items like fresh vegetables, fruits, and fluids. The more you increase your intake of these detoxifying foods, the smoother your body will transition into the cleanse.

Day 1: Gradually Cleanse 

It’s cleanse time. Today, we are getting rid of the last of the restricted foods. Keep your intake of processed foods to a minimum and load up on fruits and vegetables high in dietary fiber. This is a great time to focus on juices that help flush out toxins—think cucumber juice or a refreshing carrot and beet blend. 

Day 2: Get Deeper Into the Cleanse 

Start with 8 oz. of green vegetable juice. If hunger hits, grab an apple. For a snack, blend up an almond milk smoothie with berries—it’s refreshing and energizing. Later, have another 8 oz. of green vegetable juice, followed by some vegetable broth and a carrot, beet, and apple juice to keep you feeling full and satisfied.

Day 3: Keep the Energy Flowing

You’re doing great. Start your day with 8 oz. of green vegetable juice, then enjoy a coconut milk and pear smoothie. For lunch, have a red cabbage and blueberries juice. Later, snack on carrots and celery with ginger, apple, and cucumber juice to boost digestion and keep your energy up.

After the Cleanse: Ease Back Into Solid Foods

Now that you’ve gone through the cleanse, it’s time to gradually reintroduce solid foods. Focus on light, whole foods like fruits and veggies, and keep your meals small. Romaine Lettuce, for example, is a great choice for a light, high-fiber option that won’t overwhelm your system.

At the end of your cleanse, you can reintroduce calories and previously restricted foods, but do it slowly. Keep portions small and focus on maintaining a balanced diet. This will help you stay in sync with your goals of detoxification and weight loss while avoiding any sudden changes that could upset your system.

Things You Can Eat During Juice Cleanse 

While a juice-based diet focuses on drinking fresh juice, there are certain foods and drinks you can include to keep energy levels stable: 

Fruits and Vegetables

Sometimes, you just need a little extra crunch. Fresh fruits and veggies can be a great addition to your cleanse if you feel the need for a snack. 

Some of our favorites include:

  • Cucumber

  • Celery

  • Apples

  • Carrots

  • Spinach

  • Kale

  • Romaine lettuce

  • Beets

  • Zucchini

  • Bell peppers

Nut Milks

Nut milks like coconut, cashew, and almond milk are perfect for adding healthy fats and a little protein to keep you feeling satisfied. If you’re using a Hurom juicer like the H320, you can make your own nut milk with ease—no extra attachments needed.

Gluten-Free Whole Foods

If you need something more filling or are in the transition phase of a juice cleanse, small portions of gluten-free whole foods can help. Some of our go-to options for this include:  

  • Quinoa

  • Brown rice

  • Sweet potatoes

  • Tofu

  • Beans and legumes

Things To Avoid During Juice Cleanse 

To get the most out of your juice cleanse, it’s important to avoid the following foods that can disrupt the process:

Animal Products

Meat, dairy, eggs, and fish should be off the menu during your cleanse. They’re harder for your body to process, and this cleanse is all about keeping things light and easy.

Processed Foods

Skip ultra-processed snacks, sugary treats, caffeine, and alcohol. These bring unnecessary calories and chemicals that might undo your efforts.

Alternative Diets to Juice Cleanse 

If a juice cleanse doesn’t fit your needs, there are other ways to maintain your wellness journey, such as: 

1. Plants-Based Diet

A plant-based diet offers a sustainable way to eat healthier. Focused on fruits, veggies, whole grains, and legumes, it’s rich in fiber, vitamins, and antioxidants, which makes it a nutritious choice for long-term well-being.

2. Intermittent Fasting

Intermittent fasting is another great option to consider. It’s all about balancing eating and fasting periods to give your body a break. The 16:8 method—16 hours of fasting followed by an 8-hour eating window—is very popular.

3. Balanced Diet

Sometimes, the best approach is the simplest one. A balanced diet includes all the good stuff—protein, healthy fats, and complex carbs—in just the right amounts. Add in plenty of hydration, and you’ve got a recipe for long-term health and wellness. 

Squeeze the Most Out of Your Cleanse with Hurom’s Juicing Innovation

Starting a juice cleanse can work wonders for your body, but let’s be honest—having the right tools can make all the difference. That’s where Hurom’s innovative juicers come in.

Take the H400 Easy-Clean Slow Juicer, for example. It’s designed to maximize juice yield and gives you fresh, delicious juice every single time. 

And if space is tight, the H70 Easy-Clean model is compact, easy to use, and still delivers nutrient-packed juices without any hassle.

Discover the perfect juicer for your cleanse. Shop now.

FAQ

What does a juice cleanse do for your body?

A juice cleanse supports detoxification, improves digestion and hydration, and provides essential vitamins from fresh juice.

Do you actually lose weight on a juice cleanse?

Absolutely! Juice cleanses can help with weight loss by lowering your calorie intake and shedding water weight. 

How much weight will I lose on a 7-day juice cleanse?

Weight loss on a 7-day cleanse really depends on things like your body size, activity level, and diet. On average, people lose significant water weight linked to glycogen store depletion. Sustainable fat loss requires an active lifestyle and a healthy diet – which you can start today with these juice recipes

Is a 3-day juice cleanse healthy?

Definitely, a 3-day juice cleanse is a quick and healthy way to reset your system when done right. It keeps you hydrated, delivers plenty of nutrients, and gives your digestive system a little break.

How often should you do a juice cleanse?

We recommend doing a juice cleanse every 2 to 3 months. It’s a great way to reset your body, but don’t overdo it. Your body also needs solid foods and fiber to stay strong and healthy in the long run.

Do you feel better after a juice cleanse?

Most people say yes—and we agree. After a juice cleanse, you’ll likely feel lighter, more energized, and refreshed.