RECOVERY DAYS AFTER THE JUICE FAST:
THE BEST SMOOTHIE RECIPES
In this article you will find out why build-up days and the integration of smoothies after a juice fast play an important role in returning to a normal diet.
We explain:
- Why do you need recovery days after juice fasting?
- Why are smoothies helpful during the build-up days?
- The three smoothies you can easily create at home
Why do you need recovery days after juice fasting?
Why do you need recovery days after juice fasting?
Build-up days after a juice fast are important to gently and gradually get the body used to solid food again. Juice fasting is a form of fasting in which you only consume fresh juices and liquids for a certain period of time and avoid solid food. During juice fasting, the body receives nutrients from the juices, but calorie intake and the absorption of certain nutrients, such as fiber, are greatly reduced. Therefore, it is important to carefully plan and build up the transition back to solid foods.
Here are some reasons why build-up days are recommended after juice fasting:
Gentle transition
After juice fasting, the digestive tract is more sensitive and less active. The gradual addition of solid foods allows the gastrointestinal system to gradually get used to digesting solid foods again without being overwhelmed.
Avoiding digestive discomfort
A sudden switch from liquids to solid foods can lead to digestive problems such as bloating, diarrhea or stomach pain. Build-up days help to minimize these symptoms.
Replenishing nutrients
Build-up days provide an opportunity to replenish the body with much-needed nutrients, especially fiber, vitamins and minerals, that may have been neglected during the juice fast.
Stabilizing blood sugar levels
A gradual transition to solid foods can help avoid sudden blood sugar fluctuations that can occur when eating large amounts of carbohydrates after fasting.
Maintaining weight loss
The build-up days can help to better maintain the weight loss achieved during the juice fast, as they help to regulate the metabolism and control hunger cravings.
Typically, after a juice fast, you start with easily digestible foods, such as soups or smoothies, and then gradually increase the variety and quantity of food consumed.
Why are smoothies helpful during the build-up days?
Easy to digest
Smoothies usually consist of pureed or blended ingredients, which means that they are already pre-ground and therefore easier for the digestive tract to process. This is particularly beneficial if the digestive tract is still sensitive after fasting.
Nutrient density
Smoothies can be prepared with a variety of healthy ingredients such as fruit, vegetables, yoghurt, nuts, seeds and protein powder. This gives you a wide range of nutrients, including vitamins, minerals, fiber and protein, to help your body recover and rebuild.
Hydration
Smoothies often contain water-rich ingredients, such as fruits and vegetables, which helps to maintain fluid balance in the body and prevent post-fasting dehydration.
Customizability
You can customize smoothies according to your individual preferences and nutritional needs. For example, if you need more protein, you can add protein powder. If you need fiber, add oatmeal or chia seeds.
Easy to consume
Smoothies are a convenient way to consume a larger amount of nutrients in liquid form without having to put a lot of effort into preparation.
Control portion size
It's easier to control portion size and calorie intake with smoothies, which can be helpful if you want to slowly increase your food intake after fasting.
When preparing smoothies during your recovery days, it's important to make sure you use high-quality, fresh ingredients and limit added sugar. You should also make sure your smoothies are well blended and easy to digest to avoid potential digestive issues.
The 3 smoothies you can easily create at home
Here are three simple smoothie recipes you can make at home after a juice fast. These recipes contain healthy ingredients to help your body recover and rebuild:
Green power smoothie
Ingredients
-2 handfuls of fresh spinach or kale
-1ripe banana
-1/2avocado
-1 cup unsweetened almond milk (or another plant-based milk of your choice)
-1tablespoon chia seeds
-Honeyor maple syrup to taste (optional)
Instructions
Add spinach or kale, banana, avocado, almond milk and chia seeds to your blender. Blend the ingredients until the smoothie is nice and creamy. You can add a little honey or maple syrup to sweeten the smoothie to taste.
Carrot and ginger smoothie
Ingredients
-2 medium-sized carrots, peeled and cut into pieces
-1ripe mango, peeled and pitted
-1teaspoon freshly grated ginger
-1cup coconut water
-juiceof half a lemon
-Honeyor maple syrup to taste (optional)
Kombucha berry smoothie:
Ingredients
-1cup frozen berry mix (e.g. strawberries, raspberries, blueberries)
-1ripe banana
-1cup kombucha (choose your favorite flavor)
-1/2cup Greek yogurt or plant-based yogurt (for a vegan option)
-1tablespoon honey or maple syrup (optional)
-Ice cubes(optional, for a colder consistency)
Instructions
Add the frozen berries, ripe banana, unfiltered kombucha and yogurt to your blender. If you like the smoothie sweeter, add honey or maple syrup. If you want the smoothie to be extra refreshing, you can add a few ice cubes. Blend all the ingredients well until the smoothie has a smooth and creamy consistency. Pour the kombucha berry smoothie into a glass and enjoy immediately.
This smoothie is not only refreshing and delicious, but also good for your gut health thanks to the kombucha.
Our recommendation for you:
With DALUMA's juice cleanses, you can give your body a holistic reset. Our juices have been developed by experts with a holistic view of the body to create an optimal composition of macronutrients such as carbohydrates and proteins. The particularly high density of micronutrients in the form of vitamins, minerals, trace elements and antioxidants also promotes their function as bio-catalysts for metabolic and cell formation processes in the body and enhances the holistic regenerative effect. The special cold-pressing process ensures that all ingredients are preserved in the best possible way. This ensures that you receive all the important vitamins and minerals during the juice cleanse.
Our juices also contain no harmful or toxic substances that could impair the desired effects of the juice cleanse. This is because pesticides and fungicides used in conventional agriculture can have negative effects on all cellular and metabolic processes. This is why organic quality is a must for us, for the holistic protection of the environment and the body. This is why we deliberately do not use any petroleum-based plastic products, but only biodegradable polymers based on renewable raw materials (PLA), which have a significantly reduced ecological footprint: Good for your body, good for the environment!
Conclusion
Build-up days and smoothies after juice fasting are crucial to gently reintroduce the body to solid foods and promote recovery after fasting. Build-up days allow the digestive system to adjust gradually to avoid digestive discomfort, while smoothies provide a convenient way to deliver essential nutrients to the body. These liquid meals are easily digestible, nutrient-dense and customizable, which can help replenish nutrients, stabilize blood sugar levels and maintain weight loss. When preparing smoothies, it is important to use high-quality ingredients and limit added sugar, while respecting individual taste preferences.
Our DALUMA juice cures are made from alkaline foods, have been developed with a holistic view of the body and are characterized by an optimal composition of macronutrients, the particularly high density of micronutrients, organic quality of the ingredients used and their pressing in the cold pressing process, which preserves all valuable nutrients, minerals and antioxidants in the best possible way. In addition, all juices are in bottles based on polymers (PLA) made from renewable raw materials - for your better juice cure!