During my 3-day juice cleanse experience, I consumed nothing but raw, fresh juice made from organic fruits and veggies.

Juicing, detox, fasting and any kind of diet is always a hot topic. Among them, juice cleanse is quite controversial and some even say is more harmful than useful. That’s why I wanted to experience it myself. Today I want to share what to expect on a juice fast day by day and what happened during my 3-day juice cleanse experience.

The benefits of the juice cleanse are to give your digestive system a break, get rid of toxins, load up on vitamins and nutrients from raw fruits and veggies you wouldn’t normally eat. The cons of juicing, on the other hand, include blood sugar swings, missing out on fiber, unsustainable weight loss, expensive, and your body naturally detoxes every day.

I’ve been experimenting with intermittent fasting for over a year now and decided to give the 3-day juice cleanse experience a try. I got some help from MeJuice who was generous enough to donate a complete 3-day juice cleanse to me.

3-Day Juice Cleanse Guidelines

The juice cleanse program is designed to give you 6 juices every day. It includes 5 juices and 1 nut milk for each day. It is recommended that you begin your day with a glass of warm water with lemon juice.

Pre-Cleanse

Prepare your body for a juice cleanse experience. It’s not wise to jump right into the cleanse without giving yourself a chance to adjust to the cleanse program. If your diet is unhealthy and you don’t move enough on a daily basis, juice cleanse can cause serious stress on your body.

MeJuice recommends simplifying your diet and following a gentle, vegan diet for 2-3 days before the cleanse. You should consider taking away meat, processed foods, caffeine, alcohol, cigarettes, and other stimulants to avoid potential withdrawal headaches.

To prepare your body for the juice cleanse experience, increase your intake of:

  • Vegetable soups
  • Salads
  • Fresh fruits
  • Nuts
  • Whole grains
  • Herbal teas

During the Cleanse

The cleanse program includes six 500 ml juice bottles per day numbered in the order in which you have to ingest about every 2 hours. It’s important to finish the last juice at least 2 hours before going to bed.

First thing in the morning, drink a glass of hot water with lemon juice to wake your system up and get things moving. It will also increase the benefits and effectiveness of the cleanse.

Drink as much water and herbal teas as you wish between each juice. If you experience coffee withdrawal headaches, drinking green tea should ease it off.

It is up to you what time you want to start your cleanse, however, MeJuice suggests the following timeline:

  • Juice 1: 8 am
  • Juice 2: 10 am
  • Juice 3: 12.30 pm
  • Juice 4: 2.30 pm
  • Juice 5: 4.30 pm
  • Juice 6: 7 pm

Following juice order

The juices should be consumed according to the specified sequence because it directly affects how you absorb, assimilate, and digest nutrients. For example, the first is a chlorophyll-based green juice designed for the morning to help your body easily absorb all of the vitamins and nutrients on an empty stomach.

Managing hunger

During your cleanse, you will be having a juice roughly every two hours throughout the day so you are constantly nourishing your body without letting yourself get really hungry. If you get desperately hungry, you can drink as much water and herbal tea as you like.

Working out

Everyone is different. If you are feeling tired, which can happen because of the effect of cleansing, then you should respect that and take it easy. On the other hand, some people feel a great deal of energy and are comfortable working out. A great workout suggestion would be a brisk walk, a yoga class, or a swim. Listen to your body.

Expect more trips to the bathroom

MeJuice cleanses are designed to alkalize and give your digestive system a break. If you are moderately healthy, you will have a normal to a bit above normal bowel movements. You also may make a few more trips to relieve your bladder if your body is not used to consuming large volumes of liquids, but this is just your body’s natural process of eliminating toxins.

Coffee, smoking, alcohol, medication, and vitamins

Coffee, alcohol and other stimulants may dehydrate you and can also interfere with the absorption of certain key nutrients required for your cleanse. If you’re taking food supplements you may want to take a break since the cleanse fulfills your nutritional needs. If you’re taking any medications, it is best to check with your doctor before starting your cleanse.

Post cleanse

After you’re done with your juice cleanse experience, slowly introduce your system to solid food again. Unfortunately, it’s not advised to immediately indulge yourself in a pizza or cheesecake you’ve been dreaming of.

You should start with fruits, leafy salads, and steamed vegetables. After a day you can introduce fish and lean meat if desired. Eat less but more often. You must not forget to chew. Saliva contains enzymes that aid digestion. Break down solid food as much as possible using your mouth so your digestive system doesn’t have to work extra hard.

I got some help from MeJuice who were generous enough to donate a complete 3-day juice cleanse kit.
I got some help from MeJuice who were generous enough to donate a complete 3-day juice cleanse kit.

My 3-Day Juice Cleanse Experience

It’s advisable to eat the vegan diet, quit coffee and other stimulants to prepare the body for the juice cleanse experience. I wasn’t so prepared because I received the guidelines the same day I received juices. The day before the cleanse I had 2 cups of coffee and a huge Gyūdon (Japanese beef rice bowl) for dinner.

However, I fasted for 24 hours two days before the juice cleanse and felt ready for the challenge.

Day 1

Day 1 juices

  1. Green NO.1: green apple, cucumber, celery, ginger, lettuce, parsley, spirulina.
    My rating: 4/10.
  2. Passionate: carrot, passion fruit, basil seed, celery.
    My rating: 7/10.
  3. Green NO. 5: pennywort, guava, green apple, lime, ginger.
    My rating: 5/10.
  4. Beats Me: beetroot, green apple, carrot, lime, ginger.
    My rating: 5.5/10.
  5. Green NO.1: green apple, cucumber, celery, ginger, lettuce, parsley, spirulina.
    My rating: 4/10.
  6. Almond Milk: raw almond, vanilla bean, filtered water, honey.
    My rating: 7.5/10.

On day 1, I woke up at 6 am and started my juice cleanse program at 7 am. An hour later I went to the gym and exercised as usual. Right after the workout, I felt extremely tired and hungry.

Around 10 am, I had my second juice and went to work at a cafe. I felt slightly less distracted than usual even though I had a minor headache around noon, most likely caused by the lack of caffeine. During the day I had mint and jasmine tea but that didn’t stop me from getting hangry (when you are so hungry that your lack of food causes you to become angry, frustrated or both) at around 5 pm.

Throughout the day my belly felt quite bloated and I was mentally wandering making plans what I’m going to eat after the juice cleanse is over. I went to bed at 9 pm.

My heart rate on the day 1 was between 41 bpm and 146 bpm, the average being 65 bpm.
My heart rate on the day 1 was between 41 bpm and 146 bpm, the average being 65 bpm.

My heart rate on the day 1 was between 41 bpm and 146 bpm, the average being 65 bpm.

Day 2

Throughout the second day I felt extremely light and clear-headed.
Throughout the second day I felt extremely light and clear-headed.

Day 2 juices

  1. Green NO.1: green apple, cucumber, celery, ginger, lettuce, parsley, spirulina.
    My rating: 4/10.
  2. Indian Summer: orange, carrot, lime, ginger, turmeric.
    My rating: 7/10.
  3. Green NO.3: pineapple, cucumber, ginger, celery, parsley, spinach.
    My rating: 5/10.
  4. Rock Pink: beetroot, pineapple, ginger, lemon.
    My rating: 6/10.
  5. Green NO.1: green apple, cucumber, celery, ginger, lettuce, parsley, spirulina.
    My rating: 4/10.
  6. Himmapan Milk: raw cashew, coconut flower nectar, cinnamon, filtered water.
    My rating: 9/10.

On day 2, I woke up at 5:40 am feeling fresh and not too tired even though I had a dream about juicing. Around 6:30 am, I had my first juice and hit the gym at 8:30 am. Right after the workout, I had juice number 2 but it didn’t help. I felt exhausted and couldn’t find the motivation to work.

However, it was easier to manage hunger attacks and I was more focused than on the day 1. Between my juices, I had mint and green tea. Green tea gave me noticeable jitters like coffee, I suspect it was the caffeine.

Throughout the day I felt extremely light and clear-headed. The time perception has changed and the day felt longer than usual. Sometimes it was hard to track what I was thinking or talking about.

On day 2, it was easier to consume juices and I would say the least favorite juice (Green NO.1) tasted better. I went to bed at 10:25 pm looking forward to the last day of the juice cleanse.

My heart rate was between 44 bpm and 148 bpm, the average being 67.7 bpm.
My heart rate was between 44 bpm and 148 bpm, the average being 67.7 bpm.

My heart rate was between 44 bpm and 148 bpm, the average being 67.7 bpm.

Day 3

During my 3-day juice cleanse experience I had a lot of herbal teas and water.
During my 3-day juice cleanse experience I had a lot of herbal teas and water.

Day 3 juices

  1. Green NO.1: green apple, cucumber, celery, ginger, lettuce, parsley, spirulina.
    My rating: 4/10.
  2. Love At First Sip: watermelon, mint, lemon.
    My rating: 6.5/10.
  3. Green NO.2: cucumber, spinach, parsley, carrot, lemon, ginger.
    My rating: 5/10.
  4. Coco Fresca: coconut water, chia seed, lemongrass.
    My rating: 9/10.
  5. Green NO.1: green apple, cucumber, celery, ginger, lettuce, parsley, spirulina.
    My rating: 4/10.
  6. Cacao Almond: raw almond, cacao powder, dutch cocoa, filtered water, coconut flower nectar.
    My rating: 6.5/10.

On day 3, I woke up at 6:58 am feeling tired but fresh. Right after waking up I had my green juice and hit the gym at 8:30 am. I noticed the fatigue pattern after the workout and had second juice.

Mentally it was the easiest day because it was the last day and I was excited for the challenge to end. At around noon, I got extremely angry. The first thing being a challenging management task and the second thing was feeling exhausted. I had mint tea and water in between my juices and noticed that I was making a lot more trips to the bathroom compared to the first two days of the cleanse.

Throughout the day I felt a little bit bloated and light headed, had a dizzy feeling after getting up or sitting down. At 7 pm, I had my last juice and went to bed at 9:16 pm excited for the morning to come. It was extremely hard to fall asleep.

My heart rate was between 43 bpm and 144 bpm, the average being 65.8 bpm.
My heart rate was between 43 bpm and 144 bpm, the average being 65.8 bpm.

My heart rate was between 43 bpm and 144 bpm, the average being 65.8 bpm.

Post Cleanse

On day 4, I got up at 4:56 am feeling extremely accomplished. I was proud I completed the 3-day juice cleanse program. At 5:30 am, I had some rice porridge for breakfast but felt extremely heavy and sleepy at such an early hour.

As it is my habit, I hit the gym at 8:30 and felt extremely exhausted. Even though I wasn’t pushing, it felt like my body was in “fight or flight” mode. After the gym, I had a big green salad with grilled chicken and coffee. My stomach didn’t feel heavy and I was happy to enjoy food and my cappuccino again.

My Juice Cleanse Experience Takeaways

Getting work done on my 3-day juice cleanse experience.
Getting work done on my 3-day juice cleanse experience.

It’s hard. Both, mentally and physically. You must listen to your body and rest more if needed. Don’t expect to feel like a superhero when working out, your body is scared. Don’t expect to be productive either, your body is in shock and prioritizes survival over creativity.

Prepare. If you decide to experience the 3-day juice cleanse, make sure to prepare high-quality juices or find someone to prepare them for you. For me, it was extremely easy to follow the program with clear instructions, numbered bottles, and consumption guidelines.

Find an accountability partner. It was easier to go throughout the experience with my girlfriend as we would support and cheer each other when it got tough.

You’ll feel accomplished. The feeling of completing the cleanse is euphoric. First, you prove yourself that you can do it. Second, you expose your body to extreme conditions making it stronger.

Don’t expect miracles. Surprisingly, I didn’t feel a big difference. My guess is because I drink alcohol very occasionally, don’t smoke, regularly exercise, get 8 hours of sleep, drink a lot of water, and fast at least once a week. If you don’t take care of your body on a daily basis and expect a juice cleanse or special diet to solve your problems, it just won’t happen.

Be grateful. There are so many things we take for granted. Exposure to scarcity and constraints reminded me how grateful I am to be healthy, afford to buy food I like and have freedom to design my dream lifestyle.