A juice cleanse can be a great way to give your body a break from processed food and junk food. During juice fasting, your body is supplied with nutrients from the fresh fruit and vegetables in the juice. You should also drink plenty of water and unsweetened tea.
After the fasting days, it is important to make sure you keep supplying your body with a balanced diet. The healthy transition back to solid food can be tricky, but with a little planning, preparation and a build-up day you can make it a smooth and pleasant process after fasting.
In this post you will find helpful tips on eating after the juice cleanse, the perfect dish for breaking the fast, and a tasty recipe for apple strudel porridge, which is also suitable for breaking the fast and for the build-up days after the juice cleanse.
The juice cleanse as the starting shot for changing your diet
Why do people do something like a fasting cleanse at all? Everyone has a different reason for fitting juice fasting into their daily life. Some people hope for a better body feeling once the fasting period is over, others want to prove their discipline and self-control by fasting. Eating more fruit and vegetables, or seeing the cleanse as the perfect starting shot for a long-term change in eating habits, are also commonly given reasons.
We know how hard it is to eat healthily and mindfully all the time. Our fast-paced everyday life costs us a lot of energy, time and strength. That is why you can use the fasting period for yourself and your body. You waste no time wondering what's for lunch today, and you can skip the shopping and cooking too, because your food is sitting in the fridge as tasty fruit and vegetable juices, ready to 'eat'.
So while you have time to use your thoughts for yourself, to focus on changing your diet and to get to grips with the topic, your body is already working on putting it into practice during the fast.
What to watch out for when eating after juice fasting
After the fasting period, with nutrients coming only from juices, your body has got used to taking in fewer calories, so you no longer feel hungry. It is important to move slowly back to solid food and not overdo it straight away, so your body finds it easier to get used to solid food again in the first days after fasting.
Nutrient-rich food
Nutrients are very important. So start with light, nutrient-rich food such as vegetables, wholegrain products, fruit, nuts and seeds. Why not try a bowl of porridge made with some oats or millet, water and apple? These give you fibre, vitamins and minerals that you may have been missing during the fasting period.
Protein-rich food
A protein-rich diet after the juice cleanse is important for a balanced diet and can help you feel full and energised. Easily digestible protein sources such as fish, poultry, tofu or pulses can help you meet your daily energy needs to get through the day.
Certain types of food
It is also important to pay attention to what types of food you eat after a juice cleanse. Try to avoid processed and sugary products such as sweets and choose whole, unprocessed foods instead. You can work healthy fats, such as linseed oil, into your meals in moderation. A diet rich in whole foods can help you feel better and support your overall health, performance and well-being.
Your mindful eating will change after the juice cleanse
After several days of fasting, you usually feel like rewarding yourself with lots of food for getting through the fast.
You can make much better use of this phase, though:
When you break the fast, pay attention to how intensely you taste the first solid food and how different eating feels. You will appreciate your food much more and notice that just part of your usual portion fills you up.
The longer you have taken on the challenge of fasting, the more your body and stomach can get used to the fasting state. Try to tell appetite and hunger apart, and only eat the amount you really need to feel full.
frank. supports you before, during and after your fast
Phew... that was quite a lot of information in one go!
But don't worry, we don't just deliver the perfect juices for your fasting time. As part of your fasting programme you also get our juice cleanse guide for free, with everything about the juice cleanse neatly summarised: how it works, the plan, tips, breaking the fast and recipes for breakfast, lunch and dinner. Whether you choose a 1-day juice cleanse or a 5-day juice cleanse, we support you with our guide.
If you are not sure yet whether a juice cleanse is right for you, it makes sense to buy the juice cleanse guide on its own first and get fully informed.
We also offer other booklets, such as the protein shake guide or the Autumn Guide, which contain more healthy recipes matched to the cleanses and more information about juice fasting and the experience around it.
Conclusion: eating after a juice cleanse - dos and don'ts
In summary, the transition back to solid food after fasting needs careful planning and attention to what you eat.
When breaking the fast, focus on adding nutrient-rich foods to your diet and cut back on highly processed foods, sugar and unhealthy fats, as well as meat and alcohol. With a little effort, you can turn the transition back to solid food into a pleasant and rewarding experience that supports your health and well-being.
Remember the reason for your juice cleanse and stick to your goals! Set yourself long-term goals, such as permanently changing your whole diet, adding more fruit and vegetables to your meals, more self-care and time for yourself, or letting go of vices like alcohol or nicotine.
On top of your diet, you should look after yourself. Exercise before, during and after the juice cleanse, or a relaxing bath at home, are the perfect addition to your new eating habits and are good for body and mind.
Recipe: apple strudel porridge
Start your build-up days in the morning with this tasty apple strudel porridge recipe, which is also perfect for breaking the fast. This dish is not only light on the stomach and gentle on the digestive tract so soon after the juice cleanse, it also contains the classic food for breaking the fast: the apple.
Ingredients:
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50 g oats
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100 g oat milk
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250 ml water
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15 ml agave syrup
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75 g soy yoghurt
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Pinch of salt
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50 g apple
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½ tsp cinnamon
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2 pinches of Bourbon vanilla
Preparation:
Bring the oats, oat milk, water and agave syrup to the boil in a pot, stirring constantly. Then turn the heat down a little and let the mixture simmer for about 5 minutes, stirring occasionally.
In the meantime, cut the apple into small cubes and add it to the porridge in the pot together with the vanilla, salt and cinnamon, then stir well.
Let the porridge cool for about 2 minutes, then stir in the soy yoghurt.
Finally, serve the finished porridge in a bowl and enjoy.
Enjoy your meal!
