If you have successfully completed your juice cleanse, follow-up plays an important role. In the days following the cleanse (the so-called recovery days), you should focus on whole foods. These will help your body to get used to solid food again.
In this article, we will summarize for you why whole foods are so important during the recovery days and which foods are involved. At the same time, you will find out what you should avoid after the juice cleanse.
Are you already looking for suitable juices for your next juice cleanse? In this article we introduce you to the natural organic juices from Bergblut!
Whole foods consist of natural and unprocessed foods that are particularly easy to digest.
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After your juice cleanse, eat a balanced diet of fruits, vegetables, legumes and dairy products.
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After your juice cleanse, eat a balanced mix of whole foods.
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Whole foods are wholesome, predominantly plant-based foods that consist of the freshest, most natural, and unprocessed foods possible. Whole foods therefore contain an ideal ratio of vital substances that the body can metabolize optimally.
Lots of fruit and vegetables with a high proportion of raw food form the basis. In addition, pulses, potatoes, whole grain products, cold-pressed virgin oils, milk and dairy products are an integral part of the nutritional recommendation that you should stick to after the juice cleanse.
Small amounts of meat, fish and eggs can also be on the menu.
Eating natural foods with a high fiber content and avoiding "empty calories" from highly processed foods creates a long-lasting feeling of satiety. Blood sugar spikes are also avoided, which can have a positive effect on your body weight.
Including plenty of plant-based foods in your diet is the best way to improve your gut health and gut microbiome. By specifically modulating the microbiome, you can positively influence the success of your juice cleanse and long-term weight loss.
A healthy intestinal flora supports the function of the intestine and promotes the absorption as well as the storage of vitamins, minerals and other nutrients. These, in turn, are essential for the functioning of metabolism and hormones.
The six main plant groups include vegetables, fruits, whole grains, legumes, nuts, seeds and herbs. Fruits and vegetables should make up a large part of your diet, especially in the days following the end of your juice cleanse.
If you want to get the best possible effect from your juice cleanse, you should definitely try raw food. Raw food has the highest possible nutrient content because it is not processed. It is also very low in calories and tastes really good too.
If you want to continue with a healthy diet after your juice cleanse and enjoy the positive effects of fasting, then you should make sure to eat foods that are as natural and unprocessed as possible. We have put together a variety of whole foods for you:
If you have fasted for several days, you should include as many vegetables as possible in your diet. Lettuce, carrots, fennel, leeks and beetroot are good options. You should look forward to eating and therefore choose wholesome varieties that you like. We also recommend sweet potatoes, zucchini, mushrooms, peppers, broccoli, potatoes and onions.
If you want to provide your body with enough vitamins after the juice cleanse, you should continue to eat plenty of fruit. For example, you can eat blueberries, kiwis, bananas, apples, oranges and avocados.
It's best to combine your vegetable-based dishes with a grain. This will fill you up and is also wonderfully healthy and unprocessed. We recommend spelt, oats, whole grain products, millet, quinoa and buckwheat, for example.
Pulses are also part of a healthy and balanced diet - and they're also really tasty. Wholesome pulses include chickpeas, lentils, beans and peas.
If you have put together a delicious dish of vegetables and pulses or grains, you can top it with nuts and seeds. These are full of fiber, unsaturated fatty acids and valuable protein. These include sunflower seeds, pumpkin seeds, almonds and cashews.
If you want to add a really good taste to your dishes, you should spice them up with herbs and spices. These not only improve the taste, but also provide you with additional plant substances.
An important mental approach to your (new) healthy lifestyle includes sufficient exercise, which is particularly important for your body, mind and soul. Current research recommends 8,200 steps per day to protect against a number of chronic diseases and to maintain weight.
To maintain your desired weight in the long term, 150 minutes of moderate-intensity training and two days of muscle-strengthening activities per week are recommended. A mixture of aerobic training (walking, jogging, cycling, swimming) and strength training is ideal. A big advantage of weight training is that you not only lose fat, but above all build muscle. Muscle, in turn, burns more calories.
Mindful eating not only increases your awareness of what you eat and what you put into your body, but also why, when and how you eat. It is especially important to learn to pause occasionally and take your time while eating, as the feeling of satiety takes time to set in.
Conscious food intake determines the extent to which your body metabolizes food. Enjoy your food with all your senses (sight, smell, taste, hearing, chewing) and create a pleasant and calm atmosphere.
Another important part of eating after the juice cleanse is drinking enough fluids. The more fluids you consume, the more efficiently your body works. Water has a high regulating function for all of your body's processes.
The daily recommended water intake depends on a number of factors, such as age, body weight/height, health status and exercise level. As a scientific guideline for daily water intake, women are recommended to drink around 2.7 litres and men 3.7 litres.
To maintain the weight you've lost and to lose weight long-term, it's important that you limit your sugar intake and avoid highly processed foods*. Processed foods can negatively affect blood sugar levels, cause cravings, and thus lead to weight gain and other health problems.
Research shows that eating extremely processed foods tends to make you eat more, whether you want to or not. Replacing processed foods with whole, healthy, unprocessed foods can increase your nutrient intake, boost your metabolism, automatically consume fewer calories, and lose excess weight in the long term.
Start by making some small behavioral changes in your daily diet.
Instead of eating ready-made muesli with lots of sugar for breakfast, prepare overnight oats (Bircher muesli) with oatmeal and fresh fruit the night before. Avoid sugar in coffee or tea and give up sweetened drinks as a regular beverage. Your goal should be to consume as little sugar as possible and as little as possible.
Do you sometimes not feel like cooking? Then you are well prepared with our organic soups:
When optimizing your diet, you should also reconsider your caffeine consumption and limit it if necessary.
Caffeine has a direct effect on the central nervous system and influences various processes that trigger stimulating effects. For example, the level of stress hormones (adrenaline, noradrenaline and cortisol) increases and the body goes into a "fight or flight" response.
A permanently high caffeine level leads to a constant physical stress reaction, which results in strong fluctuations in blood sugar and can trigger cravings.
In addition, caffeinated drinks can have a negative impact on your sleep rhythm and therefore on your weight management.
A good alternative to coffee is matcha. Matcha contains a powerful antioxidant called EGCG (epigallocatechin gallate), which has been shown to boost metabolism and promote fat burning.
Your alcohol consumption plays a key role in your weight control. Consuming alcoholic beverages can lead to weight gain in four ways: it prevents the body from burning fat, it contains a lot of calories, it can trigger feelings of hunger and lead to cravings for salty and fatty foods.
It is particularly important not to drink alcohol in the first few days after your juice cleanse. The stimulating effect of the juice cleanse has made your liver work harder to eliminate the toxins. Give your body a break, at least for a few days, if not a week, and avoid any kind of alcohol.
Reducing calorie intake is the measure that contributes most to weight loss and reducing the risk of disease. An imbalanced energy balance, when calorie intake exceeds energy expenditure, leads to obesity.
Calorie reduction reduces the oxidative stress load on the organism and reduces the risk of chronic diseases and obesity.
Your body is extremely well adapted to managing the food that is available to you. If you give your body the opportunity to use up its reserves, for example with a juice cleanse, you will relieve the strain on it.
Start by reducing the portion sizes of your food and adjusting to three meals a day. Intermittent fasting can be a good approach to regulate your eating habits and consequently have a positive impact on your ideal body weight.
Are you excited about the results of your juice cleanse? Or are you still looking for the right juices? You've come to the right place at Bergblut: We offer you a large selection of natural organic juices.
We make these from fresh fruit and vegetables. We use cold pressing because this process preserves a lot of vitamins. Our juices do not contain any added sugar, colorings or preservatives and are completely natural.
Take a look at our organic juice cure:
Juice cleanses are a great way to rejuvenate your body and flush out toxins. By creating a high calorie deficit and initiating starvation metabolism, you stimulate weight loss.
The best way to maintain your ideal weight after your juice cleanse is to make sure you continue to consume healthy foods, stay in a calorie deficit, and engage in regular exercise and physical activity.
