You've made it through the Juice Cleanse!
4 simple steps to continue the effects
You have successfully completed the juice cleanse! With organic fruit and vegetable juices and by avoiding refined sugar you have achieved many positive effects for your health:
- Your digestion has been relieved and your bowel has been restored.
- With the interruption of your usual eating routine, you have balanced your insulin level.
- During your fasting period, you've achieved the so-called autophagy: Your cells were able to cleanse and regenerate. They have broken down and recycled misfolded proteins.
Here are 4 simple steps on how you can continue these effects after the juice cleanse:
- Keep your insulin levels where they should be - Step away from sugar and short-chain carbohydrates.
- Improve your intestinal health as the source for physical and mental health.
- Keep the 3 macronutrients in balance: Carbohydrates, proteins & fats
- Create healthy habits that support your health & fitness long-term.
Step 1: Keep your insulin levels where they should be - Step away from sugar and short-chain carbohydrates
Refined sugar is one of the main reasons for imbalanced insulin levels. After the juice cleanse you've overcome the "sugar-needle" and it is easier for you to forego industrial sweets. Nevertheless, we unconsciously influence the balance of our blood-sugar level negatively. Because unexpectedly, high amounts of sugar are hidden in other processed foods: Cereals and granola, fat-reduced dairy products and dried fruit are a few examples. To be on the safe side: Look out for ingredients that end in -Ose on the ingredient list of packaged products. (The natural fruit sugar, fructose, is an exception. Due to the fiber in fruit, your insulin level does not rise so drastically and your body uses this for its processes.)
Unfortunately, many restaurants also use high amounts of sugar in their dishes (up to 20%). It is often used as a flavor carrier even in savory dishes. Refined sugar is often hidden in sauces and salad dressings in particular. That is why we at DALUMA take great care not to use any unnatural additional sugar.
You should also reduce short-chain carbohydrates as much as possible. Due to the high glucose content and the lack of fiber, they cause your blood sugar level to rise sharply and bring it into imbalance. You can find short-chain carbohydrates, for example, in white pasta, bread or industrial ready-made meals made from wheat flour.
Step 2: Improve your intestinal health as the source for physical and mental health.
In science, the microbiome is called the new frontier after the genome. Because your gut health and your microbiome play a crucial role in your overall health. They influence your energy balance, your skin and your immune system. The balance of microorganisms and bacteria in the intestine also determines your mood and mental strength. However, we affect the balance of our biome through our daily diet. Because the wrong carbohydrates support the growth of bad cultures. In order to keep your intestines healthy in the long term, you should get to know the two key criteria in more detail:
The intestinal barrier decides which substances from the intestine get into your bloodstream. If the intestinal barrier becomes too permeable, pathogens can penetrate the barrier and put a strain on the immune system. In addition, your body cannot absorb the valuable nutrients from your diet and use them properly. Experts then speak of a "leaky gut". This permeable intestine often leads to intestinal diseases and complaints such as tiredness, susceptibility to infections or skin problems.
Many microorganisms (around 38 trillion) live in and on you. A large number of these microorganisms also include bacteria. However, these do not necessarily have a negative impact on your health. Because in the right amount and in balance, they are harmless and many of them are even essential. The effective microorganisms and good intestinal bacteria are responsible for our digestion. They can protect us from external pollutants and internal inflammation. In addition, they enable us to synthesize essential vitamins, metabolic products and neurotransmitters. The two big "good" intestinal bacteria are the lactobacilli and bifidobacteria. They occur differently in everyone, but they are very important for our intestinal health.
We analyze your intestinal barrier and intestinal bacteria in our Microbiome & Healthy Gut Test. We give you detailed suggestions and action plans on how you can support your intestinal flora and holistic health.
- With a "leaky gut" you can strengthen the intestinal flora and intestinal barrier by changing your diet. For example, you should avoid fried food because it puts a strain on your digestion through the trans fatty acids.
- You can promote the colonization of intestinal bacteria with the right diet and suitable pre- and probiotics. For example with our Biotic 20 / Billion: It contains 5,000,000,000 microorganisms, active micronutrients and a unique combination of 20 strands.
- We have put together the ProBiotic Stomach Reset for a complete package with all the important products for your intestinal health. We accompany you through the program with nutrition tips and routines and help you to build up your intestinal flora in the long term.
Schritt 3: Keep the 3 macronutrients in balance: Carbohydrates, proteins & fats
A healthy diet includes the 3 important macronutrients: Long-chain carbohydrates, proteins and fats. If we incorporate these macronutrients in our meals in a balanced way, we will stay full for longer and our blood sugar levels will not rise as quickly.
A good guideline for your meals can be:
- The size of a fist long-chain carbohydrates (potatoes, whole wheat pasta or rice, quinoa, millet)
- A palm size protein (tofu, salmon, chicken)
- A thumb size natural fats (nuts, avocado, oil).
Make sure that the ingredients are processed as little as possible. This way, they have a higher density of micronutrients and fiber and you improve your intestinal health and, thus, the processes in the body.
Get to know your body and food tolerances better to find your individual balance and achieve your health goals.
Only when we know ourselves better we can support our body and its processes. There are many diverse opinions about the effects of different foods. However, our individual DNA determines which nutrients we can best absorb and utilize.
For example, many are convinced that animal protein is one of the most effective sources of protein for building muscle and that a sufficient amount also supports fat loss. At the same time, there are more and more people who are lactose-intolerant. In those cases, dairy products and whey protein lead to acne, digestive problems, and gas. The film "Game Changers" shows examples of top athletes like Arnold Schwarzenegger on this subject. They only use pure plant protein to increase their physical fitness. And this without any side effects.
The Food Reaction & Metabolism Test shows you which food groups you can best tolerate and how your metabolism reacts to the 3 macronutrients and uses them. This way, you know exactly how to eat to achieve your health goals.
Step 4: Create healthy habits that support your health & fitness long-term.
These simple everyday routines and habits can promote your health in the long term:
- Stick to natural foods and ingredients.
Your insulin level can only stay balanced with unsweetened, natural foods. If they are processed as little as possible, the micronutrients and fiber support your intestinal health and metabolic processes. In the DALUMA stores, for example, you will find all dishes and dietary supplements made from pure, natural sources and without additives.
- Incorporate regular water-fasting periods.
This way, you relieve your metabolism and your cells. Your body can regenerate itself and optimally absorb the nutrients from your meals. The two most popular approaches to doing this are: Water fasting for 16 hours a day or for one full day a month.
- Replace one meal a day with a juice.
This is particularly helpful if you want to lose weight sustainably and tone your body. The juice provides you with all the important micronutrients, is low in calories and relieves your digestion. But pay attention to the sugar content. Many juices are mainly made of apple or orange juice. They bring your insulin level out of balance due to the high sugar content and the lack of fiber. With the DALUMA juices you are on the safe side. They contain high quality organic ingredients and a high proportion of vegetables.
- Tackle the next challenge with a friend.
After you have completed the 3-Day Juice Cleanse, you can achieve an even more intensive reset for your body and mind with the 7-Day Juice Cleanse. Together with your buddy you can motivate each other and celebrate successes.