Toxin growth in the body can lead to more health problems like obesity. You do not need a doctor to tell you that weight gain can cause heart problems, diabetes, hypertension, breathing problems, arthritis, and stroke. You must maintain weight to live a disease-free life. Therefore, take a break from unhealthy food habits and heal your internal system by going on a 60-day juice diet. It will help to remove toxins, lower inflammation, promote metabolism, and increase skin health.
Basic Guidelines Of The 60-Day Juice Diet
Table of Contents
- Take your doctor’s advice before beginning the 60-day juice diet, especially if you have 20 kg of overweight.
- Make a shopping list of fruits, veggies, nuts, herbs, and spices.
- Visit the grocery store every 2-3 days.
- Remove unhealthy and processed foods from your diet.
- Consume 2.5 liters of juice per day.
- Prepare juices in the ratio of 20% fruits and 80% veggies.
- Consume juice every 3-4 hours and drink a total of 5 servings of juice every day.
- Drink 2 liters of water each day during the juice fast.
- Avoid red meat, alcohol, packaged fruit, energy bars, bread, dairy, and vegetable juices.
- No workouts are suggested for the initial two weeks. For the remaining 6 weeks, you can ride a bike, walk, lift light weights, or do yoga asanas.
- Check your weight every two weeks. Take pictures of your body before beginning the diet and every two weeks once you are on the diet to balance a visual progress document.
- Keep a journal and write each action plan, what works best for you and is difficult for you.
- It is always good to plan before starting to decide to follow a 60-day juice diet. This will help you focus on a plan to detoxify your body and keep a full stop to weight gain issues.
The 60-Day Juice Diet Shopping List
Veggies – cucumber, Carrot, celery, tomato, beetroot, kale, spinach, and bottle gourd.
Fruits – pear, Apple, watermelon, peach, lemon, lime, musk melon, grapefruit, raspberries, orange, kiwi, and cranberries.
Herbs & Spices – Ceylon cinnamon powder, Cilantro, mint leaves, ginger, Himalayan pink salt, turmeric, fenugreek seeds, black pepper, cumin powder, and fennel seeds.
Nuts – macadamia nuts, Almonds, walnuts, and pistachios (all unsalted).
Juice Recipes to follow the 60 – day juice diet
Cucumber, Peach Juice, and Kale
Serving Size – 1 cup
Time Required – 10 minutes
Ingredients
- ½ cup chopped cucumber
- 1 medium peach
- 1 cup chopped kale
- Lime juice
- A pinch of Himalayan pink salt
>How To Prepare
Toll everything into a juicer and blend well.
Pour the juice into one glass.
Include one pinch of Himalayan pink salt and one dash of lime for taste.
Stir well before drinking.
Benefits
The modest cucumber is low in calories and contains full antioxidants.
It has lipid-lowering properties and antidiabetic properties.
Kale helps to reduce the glucose level before meals, and it also provides rich antioxidants.
Peaches are best in polyphenolic synthesis and carotenoids that help to lower the risk of cardiovascular ailment and types of cancer.
Beetroot, Grapefruit Juice, and Carrot
Serving Size – 1 cup,
Time Required – 7-10 minutes
Ingredients
- ⅔ cup chopped carrot
- ½ cup chopped beetroot
- A few mint leaves
- ½ cup grapefruit
- Freshly ground black pepper
- A pinch of Himalayan pink salt
How To Prepare
Mix all the ingredients into the masticator or juicer and mix well.
Pour the juice into one glass and include one pinch of Himalayan pink salt and one pinch of freshly ground black pepper.
Mix well before drinking.
Benefits
Beetroot consists of antioxidants and helps to lower inflammation, boost brain function, and provide anti-cancer properties.
Consuming carrot juice to stop the cardiovascular problem.
Grapefruit helps in weight loss by boosting insulin sensitivity.
Mint provides a cooling effect, lowers stress, and helps digestion.
Black pepper helps in weight loss by lowering fat cell proliferation.
Spinach, Kiwi Juice, Celery
Serving Size – 1 cup
Time Required – 5-7 minutes
Ingredients
- 1 cup baby spinach
- ½ cup kiwi
- ½ cup chopped celery
- A pinch of Himalayan pink salt
How To Prepare
Toss the celery, spinach, and kiwi into a juicer and blend all.
Add the juice into one glass.
Include one pinch of Himalayan pink salt and mix well before consuming.
Benefits
Spinach consists of thylakoids that help to raise the satiety levels before meals, thereby keeping hunger at bay.
Celery consists of antioxidants. It helps in weight loss, calms the nerves, and improves digestion.
Kiwi consists of folate, vitamins C, K, E also phytonutrients that help to raise increase good cholesterol and reduce blood pressure.
Nutty Tomato, Peach Juice, and Kale
Serving Size – 1 cup,
Time Required – 5-7 minutes
Ingredients
- ½ cup tomato
- ½ cup chopped peach
- ½ cup chopped kale
- 4 pistachios (unsalted)
- One pinch of Himalayan pink salt
How To Prepare
Add all ingredients to a juicer and blend all.
Pour the juice into a glass and include one pinch of Himalayan pink salt.
Mix well before drinking.
Benefits
Tomato provides rich vitamin C and E, lycopene, bet-carotenoids, and different phytonutrients that lower the risk of cardiovascular disease and bad cholesterol in blood pressure.
Eating kale may lower the risk coronary artery disease.
Peaches have rich dietary fiber, minerals, complex carbs, and vitamins. They help to lower bad cholesterol and prevent cardiovascular problems and some cancer.
Pistachios contain dietary fiber, healthy fats, magnesium, protein, and potassium. They help to boost satiety and help in weight loss.
Bottle Gourd, Herbs Juice, and Apple
Serving Size – 1 cup
Time Required – 15-20 minutes
Ingredients
- 1 cup shredded bottle gourd
- ¼ cup chopped cilantro
- One tablespoon lemon juice
- ½ cup apple
- One pinch of Himalayan pink salt
How To Prepare
Blanch the shredded bottle gourd and mix it into the masticator or juicer.
Include the chopped cilantro and apple and blend all.
Add the juice into one glass and include lemon juice and one pinch of Himalayan pink salt.
Mix well before drinking.
Benefits
Bottle gourd provides antidiabetic and provides diuretic properties. It also treats colitis, ulcer, and jaundice.
Apple can help to lower cardiovascular disease and diabetes and reduce bad cholesterol.
Cilantro helps to promote immunity, lower fatigue, help to cure flatulence, ulcer, sore throat, migraine, flu, and cold.
Lemons are the best source of vitamin C that boosts your immune, reduces fatty deposits, bad cholesterol in the arteries.
60-Day Juice Diet – Weeks 1 & 2 Daily Plan
7:00 – 7:30 am: Wake up
Consume one cup of warm water with half lemon juice.
8:00 – 8:15 am: Breakfast
Have one cup of kale, nutty tomato, and peach juice.
10:30 – 11:00 am: Mid-morning snack
Have one cup of kiwi juice, celery, and spinach.
1:00 – 1:30 pm: Lunch
Eat one cup apple, bottle gourd, and herbs juice
4:00 – 4:30 pm: Evening snack
Eat one cup of tomato juice and carrot
7:00 – 7:30 pm: Dinner
One cup carrot, beetroot, and kiwi juice
10:30 – 11:00 pm: Sleep
Useful Tip
Include nuts in your breakfast and consume water if you feel hungry in between the juice meals.
Bi-Weekly Check-Up 1
- Check your weight
- Take a picture
How you will feel after the end of Weeks 1 & 2
You will experience several emotions. These two weeks are the difficult weeks of the 60-day juice diet. However, after the end of week 2, you will drop water weight, your digestive system will work properly, prevent constipation, and look slimmer. It will boost motivation to the advanced level of next week.
60-Day Juice Diet – Weeks 3 & 4 Daily Plan
7:00 – 7:30 am: Wake up
Drink one cup of warm water and half lime juice.
8:00 – 8:15 am: Breakfast
One cup of carrot, beetroot, and kiwi juice.
10:30 – 11:00 am: Mid-morning snack
Eat one cup kale, cucumber, and peach juice
1:00 – 1:30 pm: Lunch
One cup of apple, bottle gourd, and herbs juice
4:00 – 4:30 pm: Evening snack
Eat one cup of tomato and watermelon juice
6:30 – 7:00 pm: yoga or Walking
7:00 – 7:30 pm: Dinner
Eat one cup spinach, herbs juice, and grapefruit
10:30 – 11:00 pm: Sleep
Bi-Weekly Check-Ups 3 & 4
- Take a photograph
- Check your weight
- Compare your present weight and your photograph with the earlier recorded data.
How You Will Feel by The End Of Week 8
After the end of week 8, you will see a huge difference in your body shape, energy levels, and weight. You will be extra comfortable in your new lifestyle. But do not give up and continue.
60-Day Juice Diet – Last 4 Days Routine
7:00 – 7:30 am: Wake up
Drink one cup of warm water and half lime juice.
7:30 – 8:00 am: Walking or yoga or bicycling
8:00 – 8:15 am: Breakfast
Drink one cup of carrot, spinach, and celery juice with macadamia nuts.
10:30 – 11:00 am: Mid-morning snack
Eat one cup of muskmelon and tomato juice
1:00 – 1:30 pm: Lunch
Drink one cup of herbs, bottle gourd, and apple juice.
4:00 – 4:30 pm: Evening snack
Have one cup of cucumber and watermelon juice.
6:30 – 7:00 pm: Yoga and lightweight training.
7:00 – 7:30 pm Dinner
1 cup kale, grapefruit, and carrot juice.
10:30 – 11:00 pm Sleep
Useful Tip
You may drink green tea in between your juice meals on your last 4 days of this diet plan.
60-Day Juice Diet – Last 4 Days Routine
7:00 – 7:30 am: Wake up
Drink one cup of warm water and half lime juice.
7:30 – 8:00 am: Walking or yoga or bicycling
8:00 – 8:15 am: Breakfast
Drink one cup of carrot, spinach, and celery juice with macadamia nuts.
10:30 – 11:00 am: Mid-morning snack
Eat one cup of muskmelon and tomato juice
1:00 – 1:30 pm: Lunch
Drink one cup of herbs, bottle gourd, and apple juice.
4:00 – 4:30 pm: Evening snack
Have one cup of cucumber and watermelon juice.
6:30 – 7:00 pm: Yoga and lightweight training.
7:00 – 7:30 pm Dinner
1 cup kale, grapefruit, and carrot juice.
10:30 – 11:00 pm Sleep
Useful Tip
You may drink green tea in between your juice meals on your last 4 days of this diet plan.
Final Check-Up
- Check your present weight.
- Take pictures.
- Compare this photograph with the picture taken before you began this diet.
How You Will Feel After the End Of Day 60
After the end of the 60th day, you will look different. Apart from lowering weight, you will feel happy and confident. You will lower more weight, but this may also provide lean muscle loss and weak bones. Therefore, take the following supplement during this diet.
Supplements To Take During The 60-Day Juice Fast
Take a calcium supplement of 1000mg 3 times a week.
Take fish oil supplements of 1000 mg every alternate day.
The 60-Day Juice Diet: Risks
You may regain weight if you do not get a balanced diet after completing the 60-day juice diet.
Your bones and muscles may get weak if you do not work out and do not take the supplement.
Points To Remember
Add solid foods slowly into your diet. Begin by getting one solid meal, and increase to 3 solid meals every day.
Your meal should consist of protein like eggs, lean meat, lentils, mushrooms, beans.
Complex carbs like fruits, veggies, and multigrain bread, healthy fats like rice bran oil, olive oil, nuts, ghee, and dietary fiber like fruits and brown rice.
Skip all types of high sugar foods and processed foods.
Have a cheat day every 10 days, but ensure to consume not more than 500 calories. For example, if you eat 1500 calories every day, on your cheat day, you can eat 2000 calories.
Workout regularly, you can do combined strength training, cardio, and weight. You can also play any joint dance or sports classes.
Juice Diets And How They Impact You
There are many types of juice diets. The most common type is a juice fast, in which people take fruit or vegetable juice in place of the main meal.
The point is to lower weight by skipping solid food while still ingesting a significant amount of nutrients from the juice.
Commonly these diets have low calories. Some people follow only juice fasts for some days, while others go on them for weeks at a time.
Unfortunately, the effectiveness of the juice diet is not well researched, but different people claim they offer quick weight loss.
Juice Diets May Seriously Lower Calorie Intake
For weight loss, you must control a calorie deficit, which means you eat fewer calories than you burn. Different juice diets lack solid food and are very low in calories. This results in a high-calorie deficit for different people, so a juice diet leads to weight loss, at least in short term. However, once your calorie consumption goes back to normal after the diet, you will likely regain some weight.
Juice Diets Aren’t Filling
As the juice does not have solid foods, you might feel hungry during the diet regimen. It is because liquid meals, particularly those that have high carbs are less filling than solid foods. Solid foods are more filling because they consist of protein and fiber, which are both necessary nutrients that contain appetite-lowering properties.
Fiber can lower appetite because it may lower down the emptying of the stomach and raise digestion time.
Meanwhile, protein boosts the levels of the hormone that signals fullness and is necessary for appetite regulation.
Juice Diets Impact Your Metabolism
The severe calorie deficit that different juice diets cause a destructive effect on metabolism.
These diets are featured by rapid weight loss and lower protein intake, which may cause low muscle mass.
Muscles are metabolically active, so individuals with a reduced muscle mass get a lower resting energy expenditure. It means they burn more calories at rest than those with more muscle.
Additionally, your body senses starvation when you lower your calorie intake, so your body acts to preserve calories by burning some of them.
Controlled research has confirmed this effect in individuals who follow calorie-restricted diets.
According, females with obese or overweight who underwent a calorie restriction treatment for 3 months feel a significant reduction in resting energy expenditure during that time.
While a calorie deficit is necessary for weight loss, it happens that low-calorie diets, adding juice fasts, may be ineffective because of their negative effects on metabolism.
Potential Health Risks Of Juicing
Juicing is commonly safe if you do it for only some days at a time. Additionally, fresh fruit and vegetable juice are a good addition to a healthy diet as long as you fully enjoy them and you do not consume the extra amount of juice included in sugar. However, juice fasts do carry some risks when they long term.
Insufficient Fiber
Whole vegetables and fruits are good sources of fiber, but most of the fiber is eliminated in the juicing process.
Fiber is an important part of a healthy diet. Eating sufficient of it is necessary for best digestion because it keeps the good bacteria in gut health and may lower the constipation of some people.
Additionally, it may reduce the risk of heart disease, obesity, and diabetes.
Nutrient Deficiencies
There are some reasons why following juice fasts for a long time may cause nutrient deficiencies. Since these diets do not have animal products, they are low in some essential nutrients like vitamin D, vitamin B12, iron, and zinc. All these nutrients get necessary functions in the body. Insufficient consumption may cause health problems like osteoporosis and anemia.
Juice fasts are also had low omega-3 fatty acids, which are healthy fats that fight against inflammation and lead to heart and brain health.
Additionally, being low in particular nutrients, these dies may affect the absorption of the nutrients. One reason for this is that juice diets have low fat, which is needed for the absorption of the fat-soluble vitamin D, A, E, and K.
Additionally, sow raw vegetables often utilized in juicing consist of an antinutrient called oxalate, which can bind to minerals in the body and stop them from being absorbed. High levels of oxalates cause kidney damage. Oxalate-rich vegetables are generally used in juicing such as beet, kale, spinach, swiss chard, and turnip greens.
Improved Risk Of Infection
Because of low protein and enough amount of some essential nutrients in the juice, following one for a long time can affect your immune system and raise the risk of infection.
Lack of immune system improvement like vitamin D, iron, zinc, may affect the immune system. When your immune system is compromised, you may get illnesses such as colds and flu more easily. It may also take more time for your body to heal the wounds.
Fatigue And Weakness
Weakness and fatigue are common side effects of following a juice fast. These symptoms are prone to happen because of the low calories these diets have. If you are depriving your body of calories, you are importantly depriving it of energy, which can cause this undesirable effect.
Lower Lean Muscle Mass
The minimal amount of protein in most juice fasts may cause a reduction in lean muscle mass, which can hurt health. As your lean muscle mass lower, your metabolism lower, and burning fewer calories lead to difficulty in maintaining weight loss.