Basic Guidelines Of The 60-Day Juice Diet
It is always good to plan beforehand when you decide to go on the 60-day juice diet. This will help you stay focused on your plan to detoxify your body and put a full stop to your weight gain problem. Here is a list of equipment you should have in your kitchen for juicing.
The 60-Day Juice Diet Shopping List
Veggies – Carrot, cucumber, celery, tomato, kale, spinach, beetroot, and bottle gourd.Fruits – Apple, pear, watermelon, musk melon, peach, lemon, lime, grapefruit, orange, kiwi, raspberries, and cranberries.
Now that you have your kitchen equipment and juicing ingredients ready, let’s start juicing!
5 Juice Recipes For The 60-Day Juice Diet
1. Cucumber, Kale, And Peach Juice
Serving Size – 1 cup, Time Required – 10 minutes
½ cup chopped cucumber 1 cup chopped kale 1 medium peach A pinch of Himalayan pink salt Lime juice
The humble cucumber is low in calories and is full of antioxidants. It has antidiabetic and lipid-lowering properties (1). Kale helps to lower the glucose levels post meals, and it is also a rich source of antioxidants (2). Peaches are rich in polyphenolic compounds and carotenoids that help to reduce the risk of cardiovascular disease and certain types of cancer (3).
2. Beetroot, Carrot, And Grapefruit Juice
Serving Size – 1 cup, Time Required – 7-10 minutes
½ cup chopped beetroot ⅔ cup chopped carrot ½ cup grapefruit A few mint leaves A pinch of Himalayan pink salt Freshly ground black pepper
- Toss all the ingredients into the juicer or masticator and blend well. 2. Pour the juice into a glass and add a pinch of Himalayan pink salt and a pinch of freshly ground black pepper. 3. Stir well before drinking.
Beetroot is loaded with antioxidants and helps to reduce inflammation, improves brain function, and has anti-cancer properties (4). Drinking carrot juice may help prevent cardiovascular disease (5). Grapefruit aids weight loss by increasing insulin sensitivity (6). Mint has a cooling effect, aids digestion, and reduces stress (7). Black pepper aids weight loss by inhibiting fat cell proliferation (8).
3. Spinach, Celery, And Kiwi Juice
Serving Size – 1 cup, Time Required – 5-7 minutes
1 cup baby spinach ½ cup chopped celery ½ cup kiwi A pinch of Himalayan pink salt
Spinach is rich in thylakoids that help to increase the satiety levels post meals, thereby keeping hunger pangs at bay (9). Celery is rich in antioxidants. It aids weight loss, improves digestion, and calms the nerves (10). Kiwi is loaded with vitamins C, K, E, and folate as well as phytonutrients that help to increase the levels of good cholesterol and lower blood pressure (11).
4. Nutty Tomato, Kale, And Peach Juice
Serving Size – 1 cup, Time Required – 5-7 minutes
½ cup tomato ½ cup chopped kale ½ cup chopped peach 4 unsalted pistachios A pinch of Himalayan pink salt
Tomatoes are a rich source of vitamins C and E, beta-carotenoids, lycopene, and other phytonutrients that reduce the risk of cardiovascular disease and lower bad cholesterol and blood pressure (12). Consuming kale may help reduce the risk of coronary artery disease (13). Peaches are rich in dietary fiber, vitamins, minerals, and complex carbs. They help to reduce bad cholesterol and protect from cardiovascular disease and certain types of cancer (14). Pistachios are rich in healthy fats, dietary fiber, protein, magnesium, and potassium. They help to increase satiety, thus aiding weight loss (15).
5. Bottle Gourd, Apple, And Herbs Juice
Serving Size – 1 cup, Time Required – 15-20 minutes
1 cup shredded bottle gourd ½ cup apple ¼ cup chopped cilantro 1 tablespoon lemon juice A pinch of Himalayan pink salt
Bottle gourd is antidiabetic, has diuretic properties, and helps cure jaundice, colitis, and ulcer (16). Apples can help reduce the risk of diabetes and cardiovascular disease and lower bad cholesterol (17). Cilantro helps to boost immunity, reduces fatigue, and helps treat ulcer, flatulence, migraine, sore throat, cold, and flu (18). Lemons are a great source of vitamin C that helps to boost your immune system, lower bad cholesterol, and reduce fatty deposits in the arteries (19).
You now have an idea of how to prepare juices and add flavor to them to make them more palatable. You can include or exclude veggies or fruits according to your choice. You can also create your own recipe with the foods mentioned in the shopping list. Let’s find out what your biweekly routine should be while you are on the 60-day juice diet.
60-Day Juice Diet – Weeks 1 & 2 Daily Routine
Useful Tip – Add nuts to your breakfast and have water if you feel hungry in between the juice meals.
Bi-Weekly Check-Up 1
Check your weight. Take a photograph.
How You Will Feel By The End Of Weeks 1 & 2
You will go through a number of emotions. These two weeks are the toughest weeks of the 60-day juice diet. However, by the end of Week 2, you will lose water weight, your digestive system will work properly, you will stop suffering from constipation and look slimmer. This will motivate you to advance to the next week. So, let’s move on to weeks 3 and 4.
60-Day Juice Diet – Weeks 3 & 4 Daily Routine
Useful Tip – Stick to yoga if you feel walking is straining and weakening your health while on this diet.
Bi-Weekly Check-Up 2
Check your weight. Take a photograph. Compare your progress.
How You Will Feel By The End Of Weeks 3 & 4
Weeks 3 and 4 will be comparatively less stressful because, by this time, your body and mind would have adjusted to the new routine. As you will be exercising, you will feel more active and less stressed. Your body starts mobilizing fat, and hence, you will weigh less and look toned. This progress will encourage you to move on to week 5.
60-Day Juice Diet – Week 5 – Week 8 Daily Routine
Useful Tip – You can make your own juice recipe. Add different spices and herbs to enhance the flavor.
Bi-Weekly Check-Ups 3 & 4
Check your weight. Take a photograph. Compare your weight and your photograph with the earlier recorded data.
How You Will Feel By The End Of Week 8
By the end of week 8, you will notice a huge difference in your body shape, weight, as well as your energy levels. You will be more comfortable in your new lifestyle. But don’t give up yet – four more days to go!
60-Day Juice Diet – Last 4 Days Routine
Useful Tip – You may have green tea in between your juice meals on the last four days of this diet plan.
Final Check-Up
Check your weight. Take a photograph. Compare this photograph with the photograph taken before you started this diet.
How You Will Feel By The End Of Day 60
By the end of the 60th day, you will look a lot different. Apart from losing weight, you will beam with confidence and happiness. You will feel lighter, be more proactive, and your body will look toned and stunning. And I am quite sure you will have to replace your whole wardrobe. You will lose a lot of weight, but this may also lead to lean muscle loss and weakening of the bones. Therefore, you should take these supplements.
Supplements To Take During The 60-Day Juice Fast
Fish oil supplements – 1000 mg every alternate day. Calcium supplements – 1000 mg, thrice a week.
Now, the next thing that will invariably come to your mind is if there are any risks attached to this diet. Here is the answer.
Risks Of The 60-Day Juice Diet
You may regain the weight if you don’t have a balanced diet after completing the 60-day juice diet. Your muscles and bones may become weak if you don’t exercise and do not take the supplements.
To avoid these, you must remember and follow these points mentioned below.
Points To Remember
Introduce solid foods gradually into your diet. Start by having one solid meal, and then increase it gradually to three solid meals per day.
Your meal should comprise of proteins (lean meat, eggs, mushrooms, lentils, beans, etc.), complex carbs (veggies, fruits, multigrain bread, etc.), healthy fats (nuts, olive oil, ghee, rice bran oil, fish oil, etc.), and dietary fiber (brown rice, fruits, etc.).
Avoid all processed and high-sugar foods.
Have a cheat day in every 10 days, but make sure to eat not more than 500 calories extra. For example, if you consume 1500 calories per day, on your cheat day, you will be allowed to eat 2000 calories.
Exercise regularly. You can do a mix of cardio, strength training, and weights. You can also play a sport or join dance classes.
Can I lose weight on a juice diet for 3 days? you can lose about 2 pounds on a juice diet for 3 days. A small study indicated that juices might only help lose water weight (1). How much weight can I lose in a week on a juice diet? It depends on your metabolic rate, activity levels, and calorie intake. If you work on maintaining all these aspects, you may lose up to 10 pounds or more in a week. How fast can I lose weight with juicing? It depends on your individual BMI, health conditions, consistency in healthy diet, and exercise.
