Forget the Juice Cleanse, Try Salad Instead (2024)

Forget the Juice Cleanse, Try Salad Instead (1)

Seemingly overnight, packaged juice cleanses and juice bars have turned into a multi-million dollar industry, and they are crazy popular despite a continual stream of reports that they don't actually "cleanse" your body. Our very own in-house nutrition expert, Samantha Cassetty, definitely thinks they're a bad choice.

So I say forget the expensive juice. Don't forgo solid food. If you want to get back on track, detox, and feel better, try what I do: a salad "cleanse." That's right. Eat real food that will actually nourish you and also make you feel healthier — what a novel idea!

Tonight, I'm planning on starting my usual five-day "detox plan," which I whip out every time I'm feeling less than svelte (like after the holidays or a particularly lazy, Sopranos-marathon-and-pizza-fueled weekend on the couch). This plan doesn't require any hard-and-fast rules or a food scale. Instead, it is just five nights of salad for dinner — salads loaded with all the fresh veggies I want, using a minimal number of calorie-dense, "processed" ingredients, and involving absolutely no calorie counting. It's a simple concept that's easier, cheaper, AND more enjoyable than any juice cleanse.

Here's how I'm planning to beat the bloat:

Dinner #1: Thinly sliced kale with thin slices of roasted pork tenderloin (a 1-lb. piece makes 4 servings), about 1/4 cup of roughly chopped pitted kalamata olives, thinly sliced radishes, and chopped roasted red peppers tossed with a couple of tablespoons of mustard-y caper vinaigrette.
Similar alternatives: Kale Salad with Dates, Apple and Kale Salad with Salmon

Dinner #2: Thinly sliced fennel, orange segments, mixed greens, and 1/4 cup sliced pitted green olives tossed with a lemon-orange vinaigrette.
Similar alternatives: Shrimp and Fennel Salad, Grapefruit Avocado Salad with Lime-Rubbed Shrimp

Dinner #3: Chopped romaine lettuce, rinsed and drained black beans (1 can makes 4 servings), grape tomatoes, and corn tossed with a dressing made by pureeing half a ripe avocado, lime juice, fresh cilantro, garlic, 2 tablespoons olive oil, salt, and pepper and topped off with about 1 cup of crushed baked tortilla chips
Similar alternatives: Chipotle Shrimp Salad, Tex-Mex Cobb

Dinner #4: Thin rice vermicelli noodles (3 to 6 ounces should make 4 to 5 servings), sautéed ground chicken breast (again 1 pound should feed 4), shredded carrots, grape tomatoes, thinly sliced cabbage, mixed greens, and torn mint or cilantro leaves tossed with a dressing made with fish sauce, lime juice, a pinch of brown sugar, and finely minced garlic
Similar alternatives: Thai Roast Beef Salad, Spicy Grilled Chicken Salad

Dinner #5: Roasted zucchini, yellow squash, and broccoli tossed with mixed greens, lemon vinaigrette, rinsed and drained chickpeas (1 can should serve 4), and 3 Tbsp. chopped almonds
Similar alternatives: Lentil Vegetable Salad, Quinoa Broccoli Salad

*All amounts above are for 1 serving.

Smart Tips for Building a Satisfying Salad

DRESSING: Stick to homemade vinaigrettes, which are so simple to make. A great, easy-to-remember ratio is 1 part acid to 1 part oil. You don't even need to measure it if you're using a glass jar or container. Just eyeball an equal measure of each, then add a squirt or two of Dijon mustard. Season it with some salt and pepper to your taste, put on the lid, and shake. Dress your greens with just enough dressing to flavor them without drowning them. Experiment with different citrus juices, vinegars, flavored salts, and mustards, even a little honey or pinch of sugar is okay. I love using a combo of citrus juices and vinegar for more complex-tasting vinaigrettes. You can also use your blender to make bigger batches of vinaigrette involving ingredients you'd normally have to chop like herbs, peppers, or capers. Tightly sealed, the dressing will keep in the fridge for up to two weeks.

PROTEINS: Incorporate a lean protein like white poultry, seafood, tofu, beans, or pork tenderloin. These proteins will help fill you up and, psychologically, help you feel like you had a proper dinner.

COLORFUL VEGGIES: Make sure the dressings and veggies you use are flavorful and bright. This seems obvious, but it has to be said: The tastier the salad, the happier you will be eating it and the more satisfied you'll feel. The happier and more satisfied you feel, the more likely you'll be able to stick with it for 4 more nights (and beyond!). I also boost flavor by adding ingredients like chipotles, grated citrus zest, fresh chile peppers, hot sauce, miso paste, or two handfuls of whole leaves of fresh soft herbs, like basil, dill, cilantro, or parsley.

CLEAN OUT THE FRIDGE: Use it as an opportunity to clear out your fridge or shop your own pantry. Everything-but-the-kitchen-sink salads are a great way to use up your (healthier) holiday leftovers like the fresh herbs, veggies from a crudité platter or co*cktail shrimp. Dive into pantry staples like canned beans and frozen veggies. By the time you're done culling through what's already in your kitchen, you'll probably only have to grab 2 or 3 things from the market.

BOOST YOUR VEGGIE FLAVOR: Try roasting some of your veggies and/or protein before tossing them with the greens. Sprayed with a few spritzes of oil, they'll be loads more flavorful and satisfying than if they're just steamed. Plus, it's quick and easy. Many vegetables take about 15 to 20 minutes in a 450F oven and if you cover your pan with foil, there's almost zero clean-up. There may even be veggies you can't stand raw that are amazing when roasted, cooled to room temperature, and tossed with salad dressing and greens. My faves are green beans, cauliflower, broccoli, Brussels sprouts, and mushrooms.

Enjoy!

TELL US: What goes into your perfect salad? Comment below!

Forget the Juice Cleanse, Try Salad Instead (2)

Sherry Rujikarn

Associate Food Editor

How long she’s been at GHI: Sherry started in September 2009.
What she does: As associate editor, Sherry develops recipes for the magazine and the site, styles food for photo shoots, pitches ideas for future issues, and keeps the test kitchen humming along through all the film shoots, photo shoots, press events, and anything else that pops up.
What she cooks at home: While she loves experimenting with a wide range of recipes, she’s consistently drawn to experimenting with twists on the comfort foods she craves, like braised duck tacos, roasted cauliflower carbonara, or chorizo-fried rice.
Her #1 piece of cooking advice: Taste your food before serving it. Not seasoning properly while cooking is the biggest reason a lot of home cooking doesn’t live up to its potential and it’s the biggest difference between home cooks and professional cooks.
Favorite indulgence: Anything fried.

Forget the Juice Cleanse, Try Salad Instead (2024)

FAQs

Can you eat salad on a juice cleanse? ›

You can include a piece of fruit, a handful of raw nuts, broth, herbal tea, or a small salad. It's also a good idea to prepare your body by eating a healthy, balanced diet leading up to it. This will help your body adjust to the change and get the most benefits from the cleanse.

How do you cheat on a juice cleanse? ›

The following are easy to digest, nutrient-dense foods that will still support the detoxification and healing process of a juice cleanse.
  1. Vegetable or Bone Broth. Homemade broth is the most ideal food to cheat with while on a juice cleanse because it closely resembles the nature of juice. ...
  2. Green Smoothies. ...
  3. Vegetable Purees.
Oct 1, 2014

How many pounds can you lose on a 3 day juice cleanse? ›

HOW MUCH WEIGHT CAN YOU EXPECT TO LOSE FROM A JUICE CLEANSE? You can expect to lose anywhere from 3 to 8 pounds (on average) after a 3-day juice cleanse depending on a few primary factors.

What happens if you eat food on a juice cleanse? ›

Many people include food on their juice cleanses just to make them more doable, and many commercial “cleanse” programs also include small meals or snacks packed with protein, fat, and carbs, too. However, eating on a juice cleanse will slow down your weight loss.

What to eat if hungry during a juice cleanse? ›

If you're feeling hungry or low on energy during your 5-day cleanse, you may add Greek yogurt, nuts, or seeds to your juices to balance out your carbohydrate intake with protein and healthy fats. Adding some protein can also help your body absorb fat-soluble nutrients and minerals from the juice.

Is it better to juice or eat salad? ›

Juicing is a way for the body to benefit from vegetables because it is easier to digest. Both eating your vegetables and juicing your vegetables will give you essential nutrients needed by the body to help fight disease. But juicing will give you more of those nutrients than just eating your vegetables.

Does your stomach shrink on a juice cleanse? ›

Although juicing doesn't actually shrink the stomach, it does temporarily eliminate the possibility to eat for comfort. The upshot of that is that you will feel satiated with less food than usual, immediately after you're done with the cleanse.

How many pounds do you lose on a juice cleanse? ›

On average, people can lose anywhere from 3-10 pounds on a 3-7 day juice cleanse. However, some people have reported losing up to 20 pounds on a longer cleanse. It's worth noting that the weight loss you experience on a juice cleanse isn't just water weight.

How many pounds can you lose on a 1 day juice cleanse? ›

However, in the short term, people might see a loss of 1 to 2 pounds per day. A 5-8 pound weight loss with a 5 day juice cleanse is often achievable, however, we usually do not recommend long juice cleanses beyond 2-3 days. Remember, much of this weight loss is often due to losing water weight and muscle mass, not fat.

How can I lose 10 pounds in a week? ›

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

How to lose 10 pounds in 2 weeks? ›

Strategies For Losing 10 Pounds In Two Weeks (More Realistically In A Month)
  1. Eat Fewer Calories. ...
  2. Avoid Processed Foods. ...
  3. Try Some High-Intensity Workouts. ...
  4. Try Intermittent Fasting. ...
  5. Lower Your Intake Of Sodium. ...
  6. Get Some Expert Help.
Jan 14, 2023

What are the cons of a 3 day juice cleanse? ›

Potential Risks

Research has linked juice cleanses to eating disorders and an increased risk of severe health issues. 6 Trying a detox plan, for example, can increase your risk of blood sugar spikes, dehydration, and kidney problems. 1 You may also not give your body the nutrients it needs.

What not to do on a juice cleanse? ›

Don't:
  1. Don't exercise! ...
  2. Don't go back to the diet you adhered to before your cleanse! ...
  3. Don't do a juice cleanse that is longer than a few days! ...
  4. Don't do a juice cleanse during a very busy or stressful period! ...
  5. Don't think that juice cleansing is the only way to detox!

What is the best first meal after a juice cleanse? ›

Day 1 Meal Plan

Aim for three small meals for your first day post juice cleanse menu. You should avoid coffee and caffeine, stay hydrated, and eat fruits and vegetables that are easy to digest. Try: A bowl of bananas, cantaloupe, and watermelon.

Can I eat a banana on a juice cleanse? ›

If you need to eat, the lighter the better. This is because when your body spends energy digesting food, the detox process is slowed. Celery, cucumber, apples, bananas, avocados, carrots, chia seeds, or almonds soaked in water are all great options.

What can you not eat on a juice cleanse? ›

Day 1: In the preparation phase, gradually eliminate coffee, refined sugar, meat, dairy products, wheat, alcohol, and nicotine to reduce headaches, cravings, and other withdrawal symptoms during the cleanse. Day 2: Continue eliminating the listed foods. Increase intake of fresh vegetables, fruits, and fluids.

What foods to avoid after a juice cleanse? ›

Limit foods like whole-grain bread. Stick with clean gluten-free options, like organic brown rice pasta instead. Eliminate processed dairy products. Highly processed dairy, like milk and cheese, can cause issues in the digestive system.

Can I eat a meal during a juice cleanse? ›

If you are hungry whilst cleansing, eating a small amount of food wont 'ruin' a cleanse. Your still consuming all this amazing fresh pressed juice, filled with vitamins, minerals and enzymes. Think of all the fruits and vegetables your have consumed over the 3 day cleanse!

What can you not do on a juice cleanse? ›

What Not To Do On a Juice Cleanse
  • Binge Before a Cleanse. A 3-day juice cleanse can seem like an eternity, so it may be tempting to binge on some pizza, burgers, fries, and maybe even a milkshake or two beforehand. ...
  • Worry About Protein. ...
  • Starve Yourself. ...
  • Cut Out Coffee. ...
  • Stay Sedentary. ...
  • Go Back To Old Habits.
Apr 3, 2024

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