THE JUICE CLEANSE GUIDE
- FOR BETTER EFFECTS
Do's and don'ts during fasting preparation:
Even before the actual start of the juice cleanse, it is advisable to adjust your diet or eat more consciously. You should already avoid or reduce heavy and greasy food, sugar, animal products, salt or coffee. Especially with coffee, it makes sense to gradually taper it off so that it is less difficult for you to do without it while fasting.
Smaller portions and lighter meals will help you prepare to get your body used to the lower calorie intake over the next few days. In addition, you are already helping the body with liquid food such as soups and smoothies to bring some relief to the intestines.
By increasing the intake of water at the same time, you support the detox process beforehand.
To kick off the juice cleanse, it is recommended to take a Burning Man Shot the evening before, as this will trigger the detox process overnight with ginger and oregano. You should not eat anything after 6 p.m., because your fasting program begins the next day.
Since the days of the juice cleanse can be exhausting, especially at the beginning, it is best to do all the important things in advance. So you can be optimally prepared for the fasting days and concentrate fully on yourself.
To better understand how a juice cleanse works and what experiences and challenges await you, it is worth watching our IGTVs in advance. If you have any questions or are unclear during the cleanse, you can contact firstname.lastname@example.org at any time.
What should I do during the juice cleanse?
During the juice cleanse you will only consume cold-pressed juices instead of your usual meals; with the DALUMA juice cleanse, this means 4 juices a day, one juice every 3-4 hours.
To ensure maximum levels of essential micronutrients, the juices of your choice should always be cold-pressed (raw) and organic.
In order for a detox effect to occur, it should of course be juices without artificial sugar additives (note the nutritional value table).
If you get a strong feeling of hunger, treat yourself to a vegetable or bone broth in addition to the juices - the broth provides important salts that your body needs.
The mental component of the juice cleanse is almost identical to the nutritional component. The fasting days should also serve to listen to yourself and to find inner balance. That's why you should consider a "digital detox" parallel to the juice fast, to allow yourself as much mental relaxation as possible. This can happen through meditation, yoga or breathing exercises, sufficient sleep and targeted self-care rituals (bathing, skincare, relaxing atmosphere at home) will also help you.
To avoid hitting bottoms during your juice fast and enjoy the successes, we recommend keeping a journal and writing down and tracking your feelings, thoughts, and challenges. The journal also helps you to make more targeted preparations for the next fast.
For those who want to push their detox even further, dry brushing or lymphatic massages are a good idea, as they eliminate toxins and water even more quickly. Liver wraps can also support fasting positively, as they also promote liver detoxification and elimination.
What should I avoid during the juice cleanse?
Fasting people should not do any competitive sports or complete an extensive workout. The body is in a transition phase and does not receive its usual daily energy requirements. So be aware that your body is less efficient during the juice fast.
Don't put yourself under pressure, just do what's good for you. A long walk, brisk walking, yoga, and stretching exercises are fantastic activities to do during fasting days to relax your body and mind. Sauna sessions also support your detox, whereby you can compensate for salt loss through sweating with water or broth enriched with Himalayan salt.
Alcohol and other addictive substances such as coffee and nicotine should be avoided throughout the fasting period.
What you can (not) expect during the juice cleanse
During the cleanse you can always rely on the support of the DALUMA app. Here you will get tips, motivational suggestions and reminders for your juice cleanse program.
DALUMA also offers you a "referral program" for special motivational support, especially when you are at a low point mentally or if you feel very hungry. You can share your experiences and feelings, motivate each other and even receive 10% off your next order here.
A fasting diary or journaling also allows you to recapture the feelings of success of past days in difficult phases and thereby motivate yourself. To get additional professional input, find out more about DALUMA's numerous IGTVs on the subject of juice fasting.
Remember: Your body lacks solid food and thus receives less energy. This can cause you to feel sluggish and not performing as well as you normally would at the start of the juice cleanse. It is therefore important that you take special care of yourself during this intensive phase: rest and get strength from breathwork & meditation, yoga and walks in the fresh air.
Avoiding solid food allows your body to regenerate. After the initial transition phase from solid to liquid food, you will soon notice that your energy levels are noticeably higher and more stable than before. By reducing sugar during the juice cleanse, you keep your insulin level constant, which can lead to a balanced energy budget and prevent so-called "afternoon energy drops". Since fasting also increases the release of the happiness hormone serotonin, your mood will also improve noticeably during the fasting period.
One word on weight loss: the reason for your juice fast shouldn't be to lose weight. The overarching goal of the juice cleanse is physical and mental regeneration and the kick-off of a long-term healthier diet. You will experience weight reduction through water loss as a "side effect" of the juice cleanse.
What are the do's and don'ts of breaking the fast and what should I consider after the juice cleanse?
Traditionally, the fast is broken with an apple, as the acidity of the apple stimulates both intestinal motility and stomach acid production, which were reduced during the fast.
Afterwards, it is important to slowly get your intestines used to solid food again, and liquid foods such as soups and smoothies are recommended for this. Raw organic fruit and vegetables such as apples and carrots are also particularly good for boosting digestion after a break.
Probiotics such as DALUMA's Biotic 20/5 Billion and active Kombucha cultures can also help you to strengthen your intestinal microbiome in the longer term after the fasting reset.
You should avoid large, difficult-to-digest meals now and in the future and try not to fall back into old "unhealthy" routines. Smoking, alcohol, fast food, sugar, being careless about what you eat - all of these should be avoided as much as possible. Of course you can always enjoy sweets or go out to eat with friends, but be aware of the "enjoyment" here.
Use the juice cleanse for a fresh start. Based on your improved body sensation, which has developed through the juice cleanse, pay particular attention to your feelings of hunger and satiety in the future.
You have given yourself the optimal start to healthy eating habits with the juice cleanse, now continue this after the juice cleanse. You can also integrate improved food choices, mindful eating, exercise routines, meditation, journaling, self-care rituals, better sleeping habits and all the positive aspects of the juice cleanse into your everyday life in the long term.
For a sustainably healthy body and mind, you can now plan regular juice cleanses (3x a year has proven positive effects) or develop your own personal fasting rhythm (1-2x juice fasting day a month, interval fasting, health fasting...).