So you’ve decided to try a juice cleanse. Maybe you’ve heard about the benefits, maybe a friend swears by them, or maybe you just watched Fat, Sick, and Nearly Dead and felt something shift. If you want to get started on a natural path to feeling better and healthier, this is a great place to start.
I’ve been juicing since 2008. I’ve learned everything in know from trial and error and reading LOTS of books. In that time I’ve done many juice cleanses from short cleanses to long ones and I’ve modified my methods along the way. The result is a deep appreciation for what a juice cleanse can do for the mind and body. This guide pulls together evertyhing I know to help you do it right the first time.
Here’s what we’ll cover:
- What a juice cleanse actually is (and what is isn't)
- The reall benefits and what the research says
- How to prepare your body before you start
- What to expect day by day
- How much juice to drink
- How to store your juice
- What to do when it gets hard
- How to break your cleanse safely
- Which type of cleanse is right for you
Let’s start from the beginning.
What is a Juice Cleanse?
A juice cleanse (sometimes called a juice fast or juice detox) is a protocol to help the body release stored toxins by eliminating solid food for a period of time while drinking fresh fruit and vegetable juices, water, and sometimes herbal teas. Cleanses can be short- 24 hours, or long-10 days or more.
A well planned cleanse floods your body with vitamins, minerals, and enzymes while giving your digestive system a rest from breaking down solid foods. That rest is where a lot of the magic happens.
It’s worth saying upfront: a juice cleanse is not a cure-all and it isn’t a substitute for a healthy long term diet. But used mindfully, it can be a powerful rest bot physically and mentally.
Why People Cleanse: The Real Benefits
There are many benefits to juice cleansing that I have experienced over the years and that my readers have also reported. If I had to narrow the benefits down to the top five, it would be the following:
• Improved digestion. When your digestive system gets a break from digesting heavy foods, it has a chance to recover and reset.
• More energy. Counterintuitive, but many people feel a surge of clarity and vitality by day two or three of a cleanse.
• Clearer skin. What you put in your body shows up on your face. Fresh juices are loaded with skin-supporting antioxidants.
• Reduced cravings. (this one surprised me!) A successful cleanse can break the cycle of sugar and processed food dependence.
• Mental clarity. Many people who do periodic cleanses, myself included, report that the discipline of the process carries over into other areas of their lives. When the body is not weighed down, the mind tends to get clearer.
For a deeper look at the science and my personal experience behind these outcomes, read my post on the 5 Benefits of a Juice Fasting Cleanse.
And if you’ve ever wondered whether cleanses actually “eliminate toxins” (a claim you’ll see everywhere), I dug into that question honestly in Should You Cleanse to Eliminate Toxins?
Before You Start: Preparing Your Body
May I have your attention, please? The preparation phase before a cleanse is the most important thing you must do. Most beginners skip this step because they are anxious to get right into drinking the juices- and it’s the reason so many people have a miserable first cleanse experience. Take it from me and ease your body into this process.
Going from a standard diet straight into a no food juice fast cleanse shocks your body, especially if it is unaccustomed to such high amounts of nutrients. Headaches, fatigue, and irritability aren’ts inevitable side effects of cleansing. They are often symptoms of going too fast. As an example, Joe Cross who famously documented his 60 day juice cleanse spent his first three days in bed because he didn’t prepare. Don’t be Joe Cross on day one!
A week before your cleanse, start eliminating:
• Caffeine (taper gradually to avoid withdrawal headaches)
• Alcohol
• Processed and packaged foods
• Meat and dairy
• Refined sugar
Increase your intake of:
• Raw fruits and vegetables
• Water
• Herbal teas
This transition period primes your digestive system and dramatically reduces the intensity of detox symptoms once your cleanse begins.
Read the full preparation protocol in Prepare Your Body for Juice Cleansing.
If coffee is a regular part of your life (and it was for me), you’ll also want to ready Kick Coffee Addiction before you start because making that transition gradually is one of the kindest things you can do for yourself.
How Much Juice Should You Drink?
One of the most common questions I get is: How much juice is actually enough on a juice cleanse?
The short answer: most people do well drinking 64-96 ounces of fresh juice per day during a cleanse, spread across six servings. Some medical professionals recommend aiming for about 1000 calories per day which would be mostly equivalent to the higher end of that range. That said, the right amount depends on your size, activity level, medical history, and how long you’ve been practicing cleansing.
I’ve covered this in detail – including the breakdown of timing and portion size in the post How Much Juice is Enough.
How to Store Your Juice
Ideally you’d drink every juice immediately after pressing it. That’s when it’s freshest and most nutrient-dense. But that’s not always realistic, especially if you’re juicing in batches to save time.
The good news: properly stored fresh juice can last 24 to 72 hours, depending on your juicer type and storage method.
Get the full storage breakdown including which containers work best and how to slow oxidation in the post How to Store Your Fresh Juice.
What type of Cleanse is Right for You?
Not every cleanse looks the same. Here are the main approaches.
The Full Juice Fast
Juices only, no solid food for a set number of days. This is the classic approach and what most people picture when they hear “juice cleanse.” Ranges from 1 to 10+ days.
The Modified Juice Fast
Juices during the day with a light plant-based meal in the evening. This is a gentler entry point that works well for people who are new to cleansing, have physically demanding jobs, or feel nervous about going fully liquid. I cover this approach in detail in What Is a Modified Juice Fast?
The 24-Hour Cleanse
Just one day. A great way to dip your toes in and experience the reset without a major commitment. Research on short-term fasting is worth knowing about. You can read more in 24 Hour Water Fast Study.
Delivered Juice Programs
Don’t have a juicer or don’t want to prep? Home delivery services have proliferated in recent years. I reviewed one of the most popular options in Juice for a Day Cooler Cleanse Review if you want a real world look at what those programs deliver. You may even have one in your local area.
Surviving the Hard Moments
Let’s be honest. There are hard moments in every cleanse. Around day two, most people hit a wall. Hunger, headaches, irritability- it’s real. Here’s what I’ve learned about pushing through.
The hardest part of juicing usually isn’t the juicing itself. It’s the mental game of resisting habits, navigating social situations, deciding whether that feeling is genuine hunger or just your body throwing a fit because you changed something. Read my personal reflection on One Thing I Learned About Juicing and Doing What Matters if you need a perspective reset mid-cleanse.
If you’re cleansing during a holiday or a social event you’ll also want practical strategies. I cover that in How to Get Through the Holidays on a Juice Fast.
Now that you have the full picture, here’s the sequence I recommend for a first cleanse:
- Pick your cleanse length. For a first-timer, 3 days is ideal. It’s just long enough to feel the benefits, and short enough to
- be manageable.
- Spend one week preparing your body using the guidelines above (and in the prep post).
- Plan your juices using recipes from our Juice & Smoothie Recipes collection.
- Get your equipment ready. If you don’t have a juicer yet, read our Best Juicers guide to find the right machine for your needs and budget.
- Start on a day that sets you up for success. Ideally a Wednesday or Thursday, so your hardest day (usually day two) falls on a quieter day rather than a weekend packed with temptation.
You’ve got this. I’ve seen thousands of people use juice cleansing as the starting point of a real, lasting shift in how they eat and feel. It’s not mafic, but it is a genuinely powerful tool when you approach it with intention.
Have questions? Leave a comment or reach out directly. I read everything.
Related Reading
- 5 Benefits of a Juice Fasting Cleanse
- Prepare Your Body for Juice Cleansing
- What Is a Modified Juice Fast?
- How Much Juice Is Enough
- How to Store Your Fresh Juice
- Should You Cleanse to Eliminate Toxins?
- One Thing I’ve Learned About Juicing
- How to Get Through the Holidays on a Juice Fast
- Juice for a Day Cooler Cleanse Review
- 24 Hour Water Fast Study
- What Is a Modified Juice Fast?
