It’s not all that easy to do a juice cleanse. It involves the commitment of abstaining from eating solid foods and drinking juice instead, so for newbies it’s inconceivable to aim for a 7-day+ juice cleanse. Even a 3-day cleanse is a bit of a stretch if you are only just starting out.
That’s why if you’re thinking of doing a juice cleanse, you should really start with a 1-day power cleanse and go from there. And that’s exactly what I am going to uncover in this post.
I might add, that if you are able to get through this 1 day power cleanse, then you will be better equipped to tackle longer juice cleanses such as the 3 day, 5 day and even 10 and 30 day cleanses. You can learn much more on juice cleanses and recipes by visiting this comprehensive guide.
But how do you do a 1-day power juice cleanse? The process doesn’t just involve the actual day of the juice cleanse. Instead, you’ll need to prepare a few days beforehand, and then there’s a post-cleanse process during which you will need to reintroduce food back into your normal daily diet.
So before outlining the 1 day juice cleanse plan, let’s tackle the preparation side of things.
How many days do you need to prepare?
That actually depends on what kind of health aficionado you are (or aren’t, as the case may be).
- Junk food addict. If you have sodas, sugary treats, and junk food are normal meals for you on daily basis, you’ll need 2-3 days to prepare
- SAD diner. This means you have the Standard American Diet. Most of the time, you’re unable to get fresh fruit and vegetables as part of your diet. Instead, your meals consist of a lot of prepackaged or processed food. You need to set aside 1-2 days to prepare.
- Weekend Wild Thing. This means usually eat healthily during the weekdays, but you tend to party with sinful treats on weekends. You’ll only need 1 day of preparation.
- Health Nut. If you’re normally a fan of a proper nutritious diet, you may want to go on a 1-day juice cleanse just for a nice “reset” to your system. A day of preparation is usually enough.
What should you do during your days of preparation?
Now it’s time to prepare:
- Time your cleanse properly. You probably shouldn’t do this right now if you’re in an emotional period of your life or you’re facing a major life change.
- Write down the reasons why you want to go on a cleanse. Make sure you have good reasons to write down. This list will help motivate you during your 1-day cleanse.
- Talk to all your friends and family and ask for some support. Don’t approach your sarcastic friends who are rooting for you to fail, though. In fact, you may want to reconsider your definition of “friend” if these people don’t want you to get healthy.
- Drink 6 to 8 glasses of water a day. Don’t forget, and if possible set a schedule with a smartphone alarm to tell you to drink a glass when it’s time.
- Don’t drink alcohol. It’s time to rest your liver. If you can’t find the will to abstain from alcohol for a few days, then you’ve got a serious alcohol problem that you need to deal with first.
- Wean yourself from coffee and soda. If you can stop completely, do so. Unfortunately, caffeine is addictive, so you may have to resort to drinking less and less during this time. You may also want to drink decaf or green tea instead.
- Stop with the junk food. This includes food from fast food joints and processed foods. You also need to avoid sugary treats and food with gluten.
- Cut down on meat. This means limiting your meat intake as the pre-cleanse period goes on. About 1 to 2 days before the actual cleansing day, you need to abstain from meat completely.
- Add more fruits and veggies to your diet. A day or 2 before you go on a cleanse, your meals should all be plant-based. It’s time for lots of salads, with some nuts for snacks.
- Prepare your juice recipes. During the cleanse day, it helps when you know that you like the taste of the juices you’re drinking.
Basically, you’re easing yourself into a healthier lifestyle. All these steps will make the cleanse day less of a shock, which makes it more doable.
During the Cleanse
Now what should you do during the actual day of the cleanse? Prepare yourself for the following steps by preparing all the needed materials during the pre-cleanse period.
- Drink 5 juices over the course of the day. It’s important that you keep to a schedule such as every 2.5 (or 3) hours. You have to drink on schedule, even if you feel you’re not hungry. Set your smartphone timer to remind you. Your last juice should be about 2 hours before you sleep.
- Drink water. If you’re thirsty in between your juice drinks, just take a sip of water.
- Lean on your support. For some folks, even just a single day juice cleanse can be a challenge for some people. So hang out with your friends, and keep your reasons for doing this in mind.
- Limit your activities. Only light exercise or yoga will do for this day. Do some introspection, such listening to gentle music or writing in a journal. Avoid crowds and boisterous places.
You’ve done it! Now that you’re into your post-cleanse period, here’s how you get back to your normal healthy diet.
- On the 1st day, stick to fruits and green vegetables. Make sure you’re back to drinking 8 glasses of water a day.
- On the 2nd day, you can add brown rice and other gluten-free grains, nuts, yogurt, and eggs.
- On the 3rd day, you can add organic meat and fish along with gluten grains.
Just take your time when it comes to strenuous activities, and ease yourself into your workout. The key is to ease into and out of a cleanse, even it is just a 1 day power cleanse, it’s important that you get your body ready before and after. The goal is to help you get into a healthier lifestyle afterwards!
1 Day Juice Cleanse Recipe Plan
Breakfast Juice (Apple Carrot & Lemon)
2 x Medium Green Apples
1 x Medium Red Capsicum
4 x Medium Carrots
3 x Celery Stalks
1 x Bunch Romaine Lettuce
1 x Medium Lemon
Method: Place all the ingredients through the juicer and serve over ice.
Morning Snack (Cucumber Coco Beets)
1 x Small Red Beet
2 x Medium Cucumbers
3 x Medium Beet Greens
1 x Large Coconut
Method: Set aside the coconut water from the young coconut (about 2 cups). Peel the red beets and chop them into pieces. Process all the ingredients in a juicer.
Lunch Juice (Grapes, Kale and Mustard)
1 x Medium Lemon
3 x Cups of Red Grapes
4 x Kale Leaves
1 x Mustard Green Leaf
Method: Remove the lemon’s outer rind. Section it but keep the white pith intact. Use a low-RPM juicer, alternating grapes, kale, the lemon sections, and the mustard green leaf.
Afternoon Snack (Grapefruit and Pineapple)
½ x Pineapple
2 x Grapefruits
Method: Peel the pineapple and cut in half. Set aside the other half for later, and cut the other half into smaller pieces. Peel the grapefruits. Juice them together and drink immediately.
Dinner Juice (Spinach and Pineapple)
1 x Lemon
1 x Bunch of Spinach
Method: Wash the spinach. Slice the pineapple that you set aside previously.. Remove the outer rind of the lemon. Feed all the ingredients to the juicer.
Author bio: Joana is the editor in chief over at The Juice Chief. She’s a prolific blogger with a bachelor’s degree in Food and Nutrition and is deeply passionate about organic juicing, nutrition and fitness. She also loves helping others succeed with their health goals.
Image by Bertholf