The juice cleanse is over! What now?
4 simple steps to continue the effects

You have successfully completed the juice diet! By drinking organic fruit and vegetable juices and avoiding refined sugar, you have achieved many positive effects for your health:

• Your digestion has been relieved and your bowels have been cleansed.
• By interrupting your usual eating routine, you have balanced your insulin levels.
• During your fasting period, so-called autophagy occurred: Your cells were able to cleanse and regenerate themselves. They have broken down and utilized misfolded proteins.

Here are 4 simple steps on how you can continue these effects after the juice cure:

1. Keep your insulin levels where they should be - avoid sugar and short-chain carbohydrates.
2. Improve your gut health as a source of physical and mental health.
3. Keep the 3 macronutrients in balance: carbohydrates, proteins & fat
4. Create healthy routines that support your health & fitness in the long term.

Step 1: Keep your insulin levels where they should be - Avoid sugar and short-chain carbohydrates.

Refined sugar is one of the main reasons for unstable insulin levels. After the juice cure, you are off the "sugar needle" and it is already easier for you to give up industrial sweets. Nevertheless, we unconsciously have a negative influence on the balance of our blood sugar levels. This is because unexpectedly high amounts of sugar are hidden in other processed foods: Muesli and granola, low-fat dairy products and dried fruit are a few examples. To be on the safe side: Look for ingredients ending in -Ose on the ingredient list of packaged products. (The natural fruit sugar, fructose, is an exception. The fiber in fruit keeps your insulin levels from rising so dramatically and your body uses it for its processes).

Unfortunately, many restaurants also use high amounts of sugar in their dishes (up to 20%). Even in savory dishes, it is often used as a flavor carrier. Refined sugar is often hidden in sauces and salad dressings in particular. That's why we at DALUMA make a conscious effort not to use any unnatural added sugar.

You should also reduce short-chain carbohydrates as much as possible. Due to their high glucose content and lack of fiber, they cause your blood sugar level to rise sharply and bring it into imbalance. You can find short-chain carbohydrates in white pasta, bread or industrial ready meals made from wheat flour, for example.

Step 2: Improve your gut health as a source of physical and mental health.

In science, the microbiome is referred to as the new frontier after the genome. This is because your gut health and your microbiome play a crucial role in your overall health. They influence your energy balance, your complexion and your immune system. The balance of microorganisms and bacteria in your gut also determines your mood and mental strength. However, we affect the balance of our biome through our daily diet. This is because the wrong carbohydrates support the growth of bad cultures. To keep your gut healthy in the long term, you should get to know the two key criteria better:

Intestinal barrier

The intestinal barrier determines which substances pass from the intestine 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 and properly utilize the valuable nutrients from your diet. Experts refer to this as "leaky gut". This permeable gut often leads to intestinal diseases and complaints such as tiredness, susceptibility to infections or skin problems.

Intestinal bacteria

Many microorganisms (around 38 trillion) live in and on you. The majority of these microorganisms include bacteria. However, these do not necessarily have a negative impact on your health. In the right quantities 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. They also enable us to synthesize essential vitamins, metabolic products and neurotransmitters. The two major "good" intestinal bacteria are lactobacilli and bifidobacteria. They are found in different numbers in different people, but 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 on how you can support your intestinal flora and holistic health.

• If you have a "leaky gut", you can strengthen the intestinal flora and intestinal barrier by changing your diet. For example, you should avoid fried food. This is because it puts a strain on your digestion due to 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/BillionIt contains 5,000,000,000 microorganisms, active micronutrients and a unique combination of 20 strands.
• For a complete package with all the important products for your gut health, we have put together the ProBiotic Stomach Reset. We guide you through the program with nutritional tips and routines and help you to build up your intestinal flora in the long term.

Step 3: Keep the 3 macronutrients in balance: carbohydrates, proteins & fat

A healthy diet includes the 3 important macronutrients: long-chain carbohydrates, proteins and fats. If we incorporate macronutrients into our meals in a balanced way, we stay full for longer and our blood sugar levels do not rise as quickly.

A good guideline for your meals can be:

• A fistful of long-chain carbohydrates (potatoes, wholemeal pasta or rice, quinoa, millet)
• A palm-sized amount of protein (tofu, salmon, chicken)
• A thumb's size of 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 your body.

Get to know your body and food tolerance better in order to find your individual balance and achieve your health goals.

Only if we know ourselves better can we support our body and its processes. Opinions are divided on the effects of different foods. However, our individual DNA determines which nutrients we can best utilize.

Many people are convinced, for example, 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 have a milk intolerance. In this case, dairy products and whey protein lead to acne, digestive problems and bloating. The movie "Game Changers" shows examples on this topic about top athletes like Arnold Schwarzenegger. They only use pure plant protein to increase their physical fitness. And without any side effects.

The Food Reaction & Metabolism Test shows you which food groups you tolerate best and how your metabolism reacts to and utilizes the 3 macronutrients. So you know exactly how you should eat to achieve your health goals.

Step 4: Create healthy routines that support your health & fitness in the long term.

With these simple everyday routines and habits, you can promote your health in the long term:

• Stick to natural foods and ingredients.

Only unsweetened natural foods will keep your insulin levels in balance. 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 meals and food supplements from pure, natural sources and without additives.

• Build in regular periods of zero fasting.

This relieves the strain on your metabolism and your cells. Your body can regenerate itself and optimally absorb the nutrients from your meals. The two most popular approaches for this are 16 hours a day or one full day a month of water fasting.

• 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 watch out for the sugar content here too. Many juices are diluted with apple or orange juice. The high sugar content and lack of fiber can throw your insulin levels out of balance. With DALUMA juices you are on the safe side. They contain high-quality organic ingredients and a high vegetable content. 

• Do 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 your successes together.

Invite your friends and get 10% off your Next Level Juice Cleanse order.