How to do a Juice Fast

January 15, 2012, In: Delicious Recipes, personal experiments

I’ve had a few people asking me about how to do a juice fast. Is there a program I followed? Where did I find my recipes? How often did I juice? Did I exercise while juicing? So I thought I’d run you through what I’ve done and show you how you can too.

If this is something you are thinking about trying, please talk to your doctor first. I am not a health professional and none of the information you are about to read should be taken as advice. It’s just what’s worked for me. Okay?

Question: Is there a program you followed?
Answer: I pieced together bits and pieces from different sources. I watched a few documentaries before hand about food like Fat, Sick, & Nearly Dead, Food, Inc., Forks Over Knives, and The Future of Food. These helped me get my head in the right place. I started looking at the juice fast as a good thing to do for my health rather than a quick weight loss fix. I also have a juice recipe book called The Big Book of Juices. This is a great place to find some recipes and they even had a guide to a detox weekend that I took some pointers from in the back. I guess the long answer is no. I did not have a  program I followed. However, if you would like to follow one, Joe Cross from Fat Sick & Nearly Dead has one called Reboot.

Question: Where did I find my recipes?
Answer: Like I mentioned above, I found some of my recipes from The Big Book of Juices. However, I soon discovered that this book is AWESOME for fruit juices, but lacks a bit when it comes to heavy veggie juices. So, I did what any enterprising young lass would do and hit the internet. I found awesome juice ideas at Health Actually and Home Cooked Healthy. Both of these blogs focus on healthy living so they are full of good information.

Question: How often did I juice?
Answer: My schedule has been to drink 4 juices a day. The “meals” are spaced about 4 hours apart with a juice at 7:30am, 11:30am, between 3:00 pm, and 7:00pm (give or take a bit). I worked really late one night and skipped the last juice – not recommended. I also staggered the juice so I would have a sweeter fruit-based juice in the morning and mid-afternoon and a more savory veggie-based juice at lunch and dinner. This worked really well for me.

Question: Did I exercise while juicing?
Answer: Yes, but not too strenuously. I have gone on a walk a few days and worked out twice (it’s day 8 and I plan to work out for the next two days too). I gave myself a few days to adjust before trying too much, but since my weight loss really slowed down between days 6 & 8 and my energy was up,  I did a pretty good workout today. I would suggest listening to your body and doing what feels comfortable to you.

Question: I’m not at home during the day. Can I juice the night before for the next day?
Answer: You can juice ahead of time, but the juice is better fresh. So instead of the night before, I would make the juices in the morning. And you’ll want to add 1/2 a lemon or lime to help with the oxidation. I have found it much easier to peel the citrus fruits and put them in the juicer, rather than try to squeeze the juice out. Put your drinks in a tightly sealed container to keep as much air out and you should be good.

Question: What did a typical day of juicing look like?
Answer: After day 6 when I disastrously attempted to just juice anything left in the fridge because I needed to stock up, I created a menu to get me through the last 4 days. This was a lifesaver as I almost quit on day 6. I’ve been alternating between sweet and hearty juices so that I don’t go crazy. The recipes below make 1 juice. You’ll notice there are citrus fruits in my juices. Some people say to avoid citrus fruits because the acid could be hard on your stomach. I found that if I drank these with water, I was fine. (The numbered juices are from The Big Book of Juices)

Day 1.
breakfast: #103 – pear basic (2 pears, 1 apple, 2 carrots, 1/2 ginger)
lunch: #137 – carrot cleanser (3 carrots, 1 apple, 1 orange, 1/2 beet, 1 stick of celery, 2 large kale leaves)
snack: #125 – aniseed twist (1/2 pineapple, 1 large handful blackberries [subbed for black currants], 1/2 fennel bulb)
dinner: veggietastic (1 apple, 4 carrots, 1 celery, 4-6 kale, 1/2 cucumber, 1/3 fennel)

Day 2.
breakfast: #027 – apple zing (3 apples, 2 carrots, 1/2 inch ginger)
lunch: Miss Scarlet (1 apple, 2 tomato, 2 red pepper, 1 kale leaf) – If the tomato and pepper are big, you can cut back to one each
snack: #055 – orange basic (2 oranges, 1 apple 3 carrots, 1 stick of celery, 1/2 inch ginger)
dinner: veggietastic (1 apple, 4 carrots, 1 celery, 4-6 kale, 1/2 cucumber, 1/3 fennel)

Day 3.
breakfast: #012 – apple cleanser (2 apples, 2 kale leaves, 1 stick of celery, 1/3 cucumber, 1/2 beet)
lunch: Miss Scarlet (1 apple, 2 tomato, 2 red pepper, 1 kale leaf)
snack: orange zing (2 oranges, 3 carrots, 1/ 2 inch ginger)
dinner: veggietastic (1 apple, 4 carrots, 1 celery, 4-6 kale, 1/2 cucumber, 1/3 fennel)

Day 4.
breakfast: #012 – apple cleanser (2 apples, 2 kale leaves, 1 stick of celery, 1/3 cucumber, 1/2 beet)
lunch: veggietastic (1 apple, 4 carrots, 1 celery, 4-6 kale, 1/2 cucumber, 1/3 fennel)
snack: #018 – double apple (1/2 pineapple, 2 apples, small bunch of mint)
dinner: #137 – carrot cleanser (3 carrots, 1 apple, 1 orange, 1/2 beet, 1 stick of celery, 2 large kale leaves)

Answer: And yes to the question that hasn’t been asked but is on everyone’s mind. I am excited that I only have 2 days left! Don’t get me wrong, this has not been anywhere close to as hard as I thought it would be. In fact, I actually commented to my husband that this fast might even be easier than a traditional diet because all food is off limits. With other diets, you’re looking through the fridge at all of the other food so it’s more tempting to cheat. With this one, I took over the bottom shelf & drawers of the fridge so I never looked anywhere else. That’s a tip I would try to implement – take away as much temptation as possible!

That said, I’ve already asked Brett about going out for lunch on Wednesday. Although I do plan to eat a vegetarian diet for at least the rest of this week to give my body time to adjust.

Let me know if you have any other questions in the comments below. I’m also happy to be a cheerleader to anyone who wants to attempt this. All the best!

    • Georgina
    • July 10, 2012

    I like your story! I watched all those docs and my favorite one was Sick.Fat and Nearly Dead… I am starting my 10 day juice fast today with my Oldest son .He lives in a different state than I do.I have been juicing 2 times a day for the past 2 weeks so I am ready for the next step.Thanks again for the information. :)

  1. Reply

    I want to do this so bad! I need a juicer desperately thanks for sharing this it was very helpful

  2. Reply

    Today is day 1 for me! (the plan is to try it for 3 days and then consider going longer) I tried my first juice this morning and it was AWFUL! But, I drank it anyways… this is what led me to your page : ) I'm much more excited about juicing now (your recipes look alot better than what I tried this morning). I pinned it, will be trying some later today : )

    • Reply

      Congrats on trying the juice diet. You can do it! Yes, some juices can taste pretty bad, especially if you are not used to it. I'd recommend starting with sweet juices (lots of fruits included with your veggies) and then slowly back down on the fruits and increase the vegetables as your taste buds adjust. I look forward to hearing how it goes. All the best!

  3. Pingback: Top Ten Tips for Starting a Juice Fast | Little Green Bow

  4. Reply

    Wow – this sounds like a fun idea!! I just got back from a cruise and ate way too much!! Maybe I should try this juice diet – I LOVE fresh fruit and veggies!! Thanks for posting this!

    I found your blog through SITS beginner's forum! Love it!

    • Reply

      Betsy, you should! It was great. And since you like fresh fruits and veggies, I'm sure you'd do great. It was like a quick reset for my body and dropping a few extra pounds didn't hurt either. *smiles* Thanks for stopping by! Looking forward to connecting throughout the SITS challenge.

  5. Pingback: another juice recipe | Little Green Bow

  6. Reply

    Deanna: Thanks for the link over to my site at Home Cooked Healthy. Working hard at the juicing myself. It's SO good for you. Love the idea of the week long menu of juices you have.

    • Reply

      My pleasure. You're doing a great job of documenting why someone would juice and it's been interesting to read about your journey.

  7. Reply

    This is a great post! I am thinking about a fast sometime after weaning my daughter as a sort of toxin cleanse but don't need to lose a lot of weight, so I'll have to revisit this post again when that time comes… would love to look into these great resources you mentioned. Pinning it now!

    Just now visiting you back from my SITS day… with little ones it's taking some time to get around to everyone). Thanks so much for sharing with us on our feature day… hope you were able to try the thin mint ice cream sandwiches and that you found some recipes you will enjoy. Have a wonderful 2012!

    • Reply

      Thanks for visiting. Didn't get a chance to try the thin mint ice cream sandwiches yet, but they're still on the list. I think you could easily do this for a few days to feel better and clean. After day 6 my weight loss slowed down dramatically so I think your body would adjust accordingly. Happy 2012 to you too!

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