30日汁饮食

榨汁是一个数十亿美元的产业和一个健康的趋势，只是不会消失。采取任何卫生杂志，你会发现至少一两页专门用于果汁的饮食计划，果汁净化，排毒果汁食谱之间的一切。

While no one can deny that fruits and vegetables are healthy, juicing is subject to debate. In fact, drinking too much juice can be just as harmful as sipping on soda and other sugary beverages.

From celebrities and food bloggers to so-called "health" gurus, everyone is talking about juicing and its "incredible" benefits. Proponents claim that与果汁禁食energizes the body,ignites weight loss, improves sleep and increases lifespan. This practice is supposed to clear your skin, boost your metabolism and flush toxins from your system. Unfortunately, most claims lack scientific evidence.

让我们以格尔森疗法， 例如。这种植物为基础的饮食计划的目的是作为一种天然治疗癌症，偏头痛，免疫功能受损等状况。它主要是基于果汁，素食主义者的饭菜, dietary supplements and daily coffee enemas (up to five per day!). Dieters must drink 13 glasses of organic fresh juice and eat three vegan meals daily.

As theNational Cancer Institute指出，the Gerson protocolhas not been approved by the FDA。Most studies involving this treatment are reviews of past cases with a small number of subjects. Modern research doesn't support their findings. Furthermore,taking too many enemas可能会影响器官功能和血液化学，引起电解质失衡，甚至死亡。

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This dietary protocol and other juice diet plans aim to净化肝脏和结肠, which in turn, may rid the body of cancer cells and promote healing. Juicing is also popular among dieters and is promoted as a natural way to lose weight. Proponents say that fresh juices flood the body with nutrients and remove toxins.

事实是，your body并不真正需要帮助摆脱毒素, as the英国营养师协会notes. Your liver, kidneys, lungs, skin and other organs work 24/7 to filter out and eliminate chemicals, dead cells and metabolic waste. No pill or beverage can "detoxify" your body.

Some food-based nutrients, especially antioxidants and phytonutrients, support specific detoxification pathways and help mitigate the risks of toxin buildup, according to a review published in the营养学和代谢2015年10月。

However, the same source states thatingesting small amounts of various compounds (eating a varied diet) is more beneficialthan getting high doses of nutrients from supplements or large quantities of the same food. Additionally, any detox plan should be developed by trained clinicians and followed under medical supervision.

TheNational Center for Complementary and Integrative Health (NCCIH)warns that detox programs and cleanses may not be safe. These usuallyinvolve potentially dangerous practices, such as colon cleansing, fasting or liquid diets based on juices, water and other fluids. For example, some juices are high inoxalatesand may worsen kidney disease.Oxalatesare a major contributing factor to kidney stones.

阅读更多：How to Detox in 3 Days Without Juicing

A 30-day juice fast or a juice detox planmay help you lose weightbecause such diets are low in calories. The problem is that you'll alsolose lean mass，不只是胖。你的身体needs proteinto build, preserve and repair muscle tissue. Fruit and vegetable juices contain little or no protein — here are a few examples:

• Orange juice: 56 calories, 0.8 grams of protein and 12.9 grams of carbs per serving (half a cup)
• Lemon juice：27个卡路里，蛋白质0.4克，每服8.4克碳水化合物（半杯）
• Carrot juice: 47 calories, 1.1 grams of protein and 10.9 grams of carbs per serving (half a cup)
• Organic wheatgrass juice：99个卡路里，1.9克蛋白质和每份23克碳水化合物（一个瓶）
• Apple juice：57个卡路里，0.1克蛋白质和每份14克碳水化合物（半杯）

The每日推荐摄入量的蛋白质is 0.8 grams per kilogram of body weight. As哈佛健康出版笔记，消耗两倍量是安全的，对整体健康更有益。如果你去了30天汁快，你甚至不会满足对蛋白质的每日最低要求。

This doesn't mean that fruit and vegetable juices are unhealthy. On the contrary, they boastlarge doses of vitamins, minerals and phytonutrientsthat promote health and wellbeing. But it's one thing to drink an occasional glass of juice, and another thing to go on a juice fast.

A 30-day juice cleanse can actually do more harm than good. According to a May 2017 research paper featured in theJAMA Network Open, there isn't too much difference betweenfruit juices and soft drinks在含糖量方面。这两种类型的饮料是high in sugarand elicit the same biological response. Each additional daily serving of fruit juice has been shown toincrease the risk of diabetes by a whopping 7 percent。

Now that you know more about juicing, you may wonder how to do it the right way. A typical 30-day juice diet is based mostly on water, juices and homemade smoothies. Some versions allow small quantities of raw fruits and veggies.

Unfortunately, drinking nothing but water and juices for a whole month is a recipe for disaster. Nutrient deficiencies, intense hunger and cravings, digestive problems, low energy and fatigue are all common side effects. But who says you need to live off juices? Instead,clean up your diet并结合了多种新鲜果汁到您的菜单。

Beware that fresh juices count towards the recommended daily five servings of fruits and veggies. As theNHS指出，这不是明智的喝超过5盎司juice and smoothies daily— that's the equivalent of a small glass. Also, consume these beverages随着你的膳食而不是作为零食，因为果汁中的糖会损害你的牙齿。

Try to eliminate junk food, candy, ice cream, pastries, deli meats, soft drinks, ready-made meals and other processed foods and beverages from your diet. Experiment withnew juice recipes每天。

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For example, you may drink apple and pear juice on day one, kale juice on day two, grapefruit juice on day three and so on.混合不同的水果和蔬菜to boost your nutrient intake and add variety to your diet.

Don't hesitate touse spices and herbs。Ginger and turmeric, for example, go well with citrus juices. You may also add cumin, cinnamon, fennel, parsley, cilantro or even a pinch of black pepper. These herbs and spices arerich in phytonutrients这种支持最佳健康。