There are five-day, seven-day and even (jaw drop) 30-day juice
cleanses. And for those wanting a quick hit of the supposed benefits of
juicing, the three-day cleanse is on the rise. "Three-day juice cleanses
are seeing a surge in popularity, in part because they're easier to
complete than seven-, 14- or 30-day juice cleanses," says Kimberly
Sasso, RD, a registered dietitian at the Loyola Center for Metabolic
Surgery and Bariatric Care in Chicago. "Their 'do-ability' is appealing
to many." With summer here, you, too, may have wondered if you should do
a three-day juice cleanse.
But before you embark on a 72-hour, cold-pressed sipping spree, let's get right to it: You probably should not
do a three-day juice cleanse. "Juice cleanses are a fad," says Sasso.
"There is no current, clear evidence that shows any health benefits to
juice cleanses, and none supported by research." And all the claims of
detox benefits are nothing more than pulp fiction, she adds. "These
days, there's a perception that juicing can 'cleanse' your intestines
and 'reboot' your system—neither of which are true. Your liver and
kidneys do all of the necessary cleaning."
What's more, a three-day juice cleanse might do more harm than good.
"Juicing reduces the fiber content and leaves only some of the vitamins,
minerals, and some phytonutrients," Sasso says. Plus, an all-juice diet
is painfully low in protein. The result: "The body starts breaking down
its energy stores, including muscle," Sasso says. That happens whether
you're doing a three-day cleanse or a 10-day cleanse—anything over a
day.
That
doesn't mean you need to stop gulping your greens altogether: Sasso
suggests blending rather than juicing. "Blending maintains the fiber
content of plants," she says. If it's a meal replacement you're looking
for, be sure to include a protein source, like protein powder, hemp
seeds, or Greek yogurt.