If you’ve decided that a juicing diet is something you’d like to try, whether in the form of a juice fast or just simply adding fresh juice to a healthy diet, make sure to avoid these common juicing mistakes.
1. Lack of plan after the diet
Make sure you have a PLAN in place for maintaining your weight after the juice fast or the juicing add-on diet. Do NOT go back to your old way of eating!!
Especially after a juice fast, it can be a difficult transition to eating solid foods again. It can also be mentally difficult since you may have built up cravings for your favorite foods. Do NOT underestimate the difficulty of your transition from dieting to maintenance, and have a plan in place.
2. Too much fruit
Make sure not to over-consume fruits. While they have nutritional value, they also contain sugar which can spike up your insulin if over-consumed. Keep your fruit content to a minimum in your juice.
3. Giving up after mistakes
If you cheat or make a mistake (once or numerous times), don’t worry and continue with the diet. Many people make the mistake of thinking that it is “all or nothing.” The key to succeeding is continuing (even after getting off track); not being perfect. The old adage “Perfection is the enemy of the good” applies here.
4. Not enough calories
Make sure to take in enough calories! Drinking juice really curbs your appetite and you may end up not being very hungry. Make sure to consume at least 1200 calories a day if you are a woman and 1500 calories a day if you are a man. Otherwise your body may enter into starvation mode and reduce the amount of calories it burns, which means you will not lose weight. However if you are meeting the 1200 or 1500 calories, it’s ok to skip meals, snacks and juices if you are not hungry. Listen to your body.
5. Not enough water
Drink lots of water. Drinking lots of water is essential in delivering nutrients throughout your body as well as flushing out waste and toxins from your system. Try to drink purified water or spring water.
6. Bad juice recipes
Don’t just throw everything in your juicer and hope for the best. Bad juice recipes can ruin your experience and even make you sick. There are certain vegetables and fruits you cannot juice (bananas and potatoes are prime examples) and some produce combinations are just nasty tasting. Also some vegetables are just not ideal for beginners to start out with. The great news is that there are many delicious juice recipes that you can enjoy.
7. Lack of variety
Drinking the same exact juice recipe every time is not a good idea, and one of the common juicing mistakes people make. Your body needs a variety of nutrients from a variety of produce to stay healthy and efficient. Ensuring you are consuming a full range of nutrients is also essential in preventing feelings of hunger. If you are lacking any nutrient, you will get hungry! Also you may get bored or dissatisfied from drinking the same juice, whether you realize it or not, and that may leave you feeling unfulfilled.
8. Lack of preparation
Do not go from eating junk food and drinking coffee one day to juice fasting the next day! Your detox symptoms will be so severe that you may not be able to stick with the juice fast. Especially with the caffeine, start reducing caffeine intake as early as possible. Make sure to eat plenty of vegetables (preferably raw) before starting the juice fast.
9. Lack of good fats
Make sure to consume good fats if you are going on a juice fast for longer than 5 days or if you are simply doing the juicing add-on diet. Omega-3 fatty acids (EPA and DHA) is one type of fat that is essential to get on a regular basis for general health.The best source for EPA and DHA is fish oil. In addition to EPA and DHA, other good fats that you can add to your diet include extra virgin coconut oil, extra virgin olive oil, hemp seeds, organic butter, raw nuts, avocados and organic meat.
10. Not enough vegetables
If you are on the juicing add-on diet, it is recommended that you eat LOTS of fresh low-starch vegetables. They are nutritious, low-calorie and will keep you full. You can eat them raw, steamed, stir-fried, baked or slow cooked. Never eat them deep fried.
11. Sleeping immediately after eating
Do not eat anything (or drink juice, to be safe) within 3 hours prior to sleeping (at night or during the day). Going to bed soon after eating will pack on the pounds and is also associated with an increased risk of acid reflux. Allow your body to digest your food as much as possible before going to bed. You can, however, drink water or caffeine-free herbal teas.
12. Lack of sleep
Make sure to get enough sleep (7-8 hours). Here is a list of detrimental effects of lack of sleep on your weight loss.
- Lack of sleep reduces leptin, a hormone that tells your brain that you are full
- Lack of sleep increases ghrelin, a hormone that triggers hunger
- Sleep deprivation slows down your metabolism
- You will most likely crave sugary or starchy snacks or caffeine in order to get a quick boost of energy
- Lack of sleep puts your body in a state of stress, which leads to weight gain
- Constipation occurs or worsens for some people