10 Truths About The Fad The juice cleanse business is drawing in customers like fruit flies, promising weight loss, body detoxification and the treatment and prevention of everything from the common cold to cancer.
A nutritious juice here and there can be beneficial for your health, but when it's taken to the extreme limiting your diet to strictly juices for weeks it not only fails to be the magic solution the fanatics are claiming it to be; it can also do more harm than good. During a juice fast or cleanse, a person limits their diet to only fresh vegetable and fruit juices and water for anywhere from a few days to several weeks. The fast focuses on freshly made, unpasteurized ray ban polarised sunglasses juice, so the usual bottles of OJ that you would pick up at the corner store wouldn't be allowed. People generally ray ban sunglasses clearance either buy the juices from a manufacturer of juice cleanse products or purchase a juicer and make their own concoctions at home. According to the New York Times, the new cleanses contain about 1,000 to 1,200 calories a day and often include a nut milk component to provide a small amount of fat and protein. Pathogens can live on all raw food, but packaged juices go through a pasteurization process that kills them. If you do make your own juices at home, make sure to only make enough for one serving so you don't give dangerous organisms a chance to develop. And, as always, scrub that produce clean! THE CLAIMS 1. It's an easy way to add servings of vegetables and fruits to your diet. The latest dietary guidelines recommend five to 13 servings of fruits and vegetables a day (2.5 to 6.5 cups per day), depending on a person's caloric intake. The average American requires 2,000 calories a day to maintain weight and health, so the average person's goal is nine servings, or 4.5 cups, of fruits and veggies per day. (By the way, potatoes don't count.) Don't eat that much produce? Neither does anyone else. That's one reason fans of the juice cleanse say the diet is so healthy: You can fit a lot of fruit and veggie servings into one big glass of juice. 2. We get more health benefits from fruits and veggies in juice form. You'll find the following sentence, or something very similar, on almost every juice cleanse website: "Although eating fruits and vegetables in their natural state does provide us with a substantial amount of vitamins and minerals, we only obtain the maximum benefits from them when they are juiced." Proponents of the cleanses will even tell you that drinking juice "gives the digestive system a break" from breaking down fiber. In reality, fiber helps with digestion. 3. Overweight? We guarantee you'll lose weight! Cleanse fanatics claim the diet is great for weight loss. 4. Everything else you want a magic pill for. Juice cleanse websites tout the diet's ability to make you feel more energized, boost your immune system, strengthen your bones, make your skin glow and reduce your risk of illness and disease. 10 Truths About Juice Cleanses (story continues below) People undergoing chemotherapy, diabetics, people with nutritional deficiencies and people with kidney disease should not try a juice fast. The high sugar consumption involved in juice fasts can skyrocket blood sugar levels in diabetics, which can result in fatigue, unexplained weight loss, blurry vision, excessive hunger and thirst, and wounds or infections that heal more slowly than usual. According to USA Today, the high levels of potassium and minerals from excessive juice consumption can build up in the blood to hazardous levels in those with kidney disease. And the high levels of antioxidants and low levels of protein can be dangerous for those undergoing chemo. While the juice form does hydrate and supply nutrients, registered dietitian Jennifer Nelson says there's no reliable scientific research to support claims that juicing your produce is healthier than eating it whole. Actually, the fiber and some of the antioxidants found in the skins and seeds of fruits and vegetables are often eliminated in the juicing process. For example, the white pulp in an orange provides flavonoids, but that's usually left behind. Because juice doesn't offer the fiber contained in fruits and veggies, the body absorbs fructose sugar more easily, which can affect blood sugar levels, according to Food Republic. If you do decide to try a juice cleanse, drink more veggie juices (carrots and beets not included) and limit fruit juice to one glass a day in order to avoid ray ban pilot sunglasses this potential side effect. None of this means you shouldn't drink juice. It simply means, instead of drinking only juice for weeks, a healthier route might just be including juices in a balanced diet of fruits, vegetables, lean protein and whole grains. (Photo courtesy of Flickr/plindberg) You should always be skeptical when a diet requires extreme restrictions and cuts out entire food groups. There's a reason dietary guidelines include various categories of food: You can't get all of your essential vitamins and minerals out of just one. "Few fruits contain significant amounts of fat and protein, and vegetables that contain these macronutrients such as avocados, beans and lentils do not lend themselves to juicing," Livestrong says. "Without sufficient protein, your body has no raw materials with which to build new tissue. A lack of fat leaves your skin and ray ban eyeglasses sale hair in poor shape and contributes to malabsorption of fat soluble vitamins." Extend your juice fast, and you might just cause serious damage. Dr. Glenn D. Braunstein, chairman of the Department of Medicine at Cedars Sinai, says that longer fasts could result in electrolyte imbalances. But you'll most likely put it right back on after the fast. "There's nothing wrong with going on a juice fast for a few days," said Dr. James Dillard, assistant clinical professor at Columbia University College of Physicians and Surgeons in New York City, on WebMD. "But it's not a great way to lose weight, because you'll gain it all back you yo yo. It's just like the Atkins diet.
The weight you lose is water weight." And Dr. Braunstein (of Cedars Sinai) says this type of deprivation can also result in dizziness, nausea, constipation, fatigue and irritability.
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