A Dietitian’s Review: The Squeezed Juice Cleanse
If you spend any amount of time listening to the radio, there’s a good chance you’ve heard at least one mention of the heavily promoted “Squeezed Juice Cleanse.” Have you noticed a theme in what radio hosts say to convince listeners to buy this cleanse? The messaging revolves around making you feel guilty for eating “bad” foods or like your body is not good enough. Desperation sells, so their goal is to make you feel desperate for change so you hand over your money for a quick fix.
So, what exactly is the quick fix they are selling? Good question. Let’s dive right in…
What is it?
Squeezed is trying to sell the idea that you can simply purchase a set of delicious juices to consume instead of solid food for seven days to “kick-start or maintain a healthy lifestyle that will ensure long term benefits.” The variety of juices offered as part of the cleanse are made from mostly fruit, vegetables, and cashew milk.
What does it do?
Here are the claims for the “possible benefits of a juice cleanse,” according to the Squeezed website FAQ section:
Claim: “Success – Boosts energy for the effort needed to climb to success.”
www.squeezed.com
Dietitian Expertise: A juice cleanse likely causes a calorie deficit due to the sudden drop in food intake. Calories are a measurement of energy, and consuming less calories than your body is using is unlikely to “boost” energy. Due to the high water and micronutrient content of the juices, this cleanse may lead to a feeling of increased energy from adequate hydration and nourishment. 100% juice made from fruits and vegetables does have benefits, but this cleanse is not just about incorporating nutrient-rich juice. This cleanse is more focused on restriction.
Claim: “Weight loss is not guaranteed; however, many people do lose weight because of the low daily calorie count (approximately 1250 -1450 calories/day).”
www.squeezed.com
Dietitian Expertise: 1250-1450 calories per day is very likely not enough for the average physically active adult. If one was to complete this cleanse multiple times, as they suggest, consuming only 1250 calories per day while maintaining a strenuous exercise routine is likely to lead to an increased risk of injury during exercise, as well as a risk of adapting metabolism to accommodate for the lack of provided energy. Further, it is an unsustainable weight loss progression that will likely lead to rapid weight gain once normal habits resume.
Claim: “Cleanse – Deep tissue cleanse and nourishment allowing for healthier hair and skin.”
www.squeezed.com
Dietitian Expertise: There are no details shared on the Squeezed website to explain what exactly a “deep tissue cleanse” is. This is a creative way to say “you will feel good” in a more scientific manner, increasing the belief that this cleanse will “work.” Being properly hydrated and consuming more vitamins and minerals can support skin and hair health. These benefits, however, can be achieved from a healthy balanced diet that includes water, fruits, and veggies amongst other food groups, in solid form.
Claim: “Self-Discipline – Conditions portion control and curbs cravings.”
www.squeezed.com
Dietitian Expertise: Self-discipline does not address the root of cravings. This implies when someone enjoys a food they crave, they are at fault for not being strong enough to resist. “Conditioning portion control” implies that this cleanse teaches you what portions are appropriate for your body, when in reality they actually have you completely stop eating food during the cleanse. This does not set someone up to know how to balance portions properly for their health needs post-cleanse.
Claim: “Healthy Habits – Breaks bad eating habits and builds healthy routines.”
www.squeezed.com
Dietitian Expertise: What bad eating habits are they breaking? What healthy routine is it building? Squeezed instructs you to replace food intake with juices and force yourself to stop eating completely which, in theory, would stop any less-healthy behaviors associated with eating as well. However, this cleanse does not set up a healthy routine. Calorie restriction via a liquid diet is not a healthy habit, and this cleanse does not teach you anything about consistent healthy habits to work on post-cleanse. Most often, people will complete the cleanse and go right back to eating the same way they were pre-cleanse, leading them right back to the point of desperation.
Claim: “Calorie Reduction – For many, causes weight loss due to a caloric deficit.”
www.squeezed.com
Dietitian Expertise: Again, the only cause of weight loss is a calorie deficit, which can be achieved without a cleanse. This does not mean, however, that less calories is always better, even with a weight loss goal. A slight calorie deficit of no more than 500 calories below your maintenance needs per day is considered safe for weight loss.
Striving for a calorie deficit much larger than 500 calories below your maintenance needs, especially when very physically active, can actually cause the body’s metabolism to adjust to compensate for a lack of consistent fuel. This means the body adapts and, over time, with consistent underfueling, it can become even harder to lose weight.
With this Squeezed Juice Cleanse, there is no telling what each individual’s diet looked like prior to the cleanse, and therefore the extent of a calorie deficit that each person achieves by replacing food intake with the juice products can vary. Someone striving for weight loss would be much better off working with a registered and licensed dietitian to determine their body’s specific calorie needs and develop sustainable changes to their daily eating habits. This will enable a safe and healthy approach to achieve daily calorie goals, without sacrificing solid food.
Claim: “Think of some of the strongest animals in the world: elephants, horses, buffalo, and gorillas. What do they eat? Vegetation, nuts, and fruit.”
www.squeezed.com
Dietitian Expertise: Fruits, veggies, and nuts are very nutritious and beneficial for health. However, you are a human (at least I assume you are if you are reading this article). You are not an elephant, horse, buffalo, or gorilla. Humans, and other living creatures, have complex nutritional needs. Just because an elephant or a horse can safely eat some of the same foods that you eat doesn’t mean you have the same nutrition needs. Humans and animals have different needs and can get benefits from eating different types of foods.
What is the process like?
The following information is from the Squeezed website under the FAQ “How long should I juice cleanse, and what should I expect?”
Claim: “Day 1 – It is similar to the first time back in the gym after taking time off. One day should help get the body back on track. A one day cleanse is good for maintenance after reaching a desired goal. It is also a great way to sample the program.”
www.squeezed.com
Dietitian Expertise – What desired goal are they maintaining? Weight loss? If so, the only reason a one-day cleanse would help with weight loss or maintenance is due to the potential of causing a calorie deficit. However, as mentioned above, there is the risk of entering a calorie deficit that is significantly lower than necessary depending on the individual, risking negative impacts on metabolism, satisfaction, and energy levels.
Claim: “Day 2 – For most, the second day is the toughest of the entire regimen as the body fights heightened withdrawal from normal eating habits. Two days of cleansing is also recommended for maintenance, or for first timers that are nervous about being able to complete three days or more.”
Dietitian Expertise – Heightened withdrawal symptoms do not happen unless your body is underfed and undernourished. Withdrawal should not be an experience you go through to lose weight and maintain good health. The human body is complex and sends signals when it is under-fueled or undernourished. If your body is sending you signals like hunger, headaches, fatigue, or thirst, it is because it needs more of something. Ignoring these signs can negatively impact overall health and make it difficult to eat intuitively in the long term.
Claim: “Day 3 – The third day is when the body typically adjusts to the cleanse. A majority of the toxins and waste in the body have now been expelled. Each sip of juice sends a heightened burst of energy into the system. With a cleansed gut, the body feels rejuvenated, many sleep much better, and the body uses the saved energy from the lack of digestion towards other physical activity. This is generally considered to be the easiest day of the cleanse.”
Dietitian Expertise – What toxins have been expelled? How? What is a “heightened burst of energy”? How does this cleanse the gut? “Lack of digestion” is not a good thing.
Toxins and waste are removed from the body every day through sweat, urine, and yes, poo. If we aim for a “lack of digestion” by not eating solid food, we are also going to end up with a “lack of excretion” and likely a lot of discomfort. Going to the bathroom daily is a sign of healthy digestion, which is a good thing! Digestion is the body’s way of breaking down and using the energy and nutrients that food provides, as well as removing toxins and waste from the body. Healthy digestion can improve sleep and energy levels, but a healthy digestive system is one that is functioning daily by breaking down solid foods.
If each sip of juice sends a burst of energy into the system, it’s likely from natural sugars that end up in the juice from the fruits and veggies which increase blood glucose levels and therefore lead to a feeling of a sudden burst of energy. Consuming natural sugars in liquid form with no fiber causes quick absorption and use of those sugars, leading to decreased energy shortly after.
Claim: “Day 4 – Completion of the fourth day starts to realize even greater benefits. Cleansing continues internally as well as penetrates deeper into the skin. Unhealthy eating habits, food addictions, and cravings are starting the process of being reversed.”
Dietitian Expertise – How is cleansing happening and what is penetrating the skin, and how? This is not explained on the Squeezed website. Cutting out solid foods for four days naturally also forces any unhealthy eating behaviors to stop, since eating is not occuring. Solid food is not something to avoid, and the body does not need a juice cleanse to cleanse internal organs or skin.
Claim: “5 days or more – Most are now fully in tune with their body. Not all has been cleansed in 4 days or less. Further benefits are realized with each added day, and it gives the best chance to retain them permanently. Many that complete this regimen can truly say that they have accomplished a lifestyle change. Besides further physiological benefits, many now enjoy an elevated spiritual experience with advanced mental and emotional benefits.”
Dietitian Expertise – What is causing “advanced mental and emotional benefits”? It’s likely that after five days of calorie restriction weight loss from loss of water in the body may have occurred, which for someone whose goal is weight loss may provide a sense of accomplishment and excitement. However, depriving the body of calories, fiber, and enjoyable food is likely to lead many down the path of wishing for more food, more energy, & better digestion.
Claim: “Many routinely do a 7 day cleanse as their bodies become conditioned to easily complete it. If you find it to be tough, just keep in mind that your miracle is just around the corner. After you complete it once, it only gets easier from there. Be positive, disciplined, and mentally tough. When you have conditioned your system to complete a monthly 7 day cleanse, you will have achieved many successes beyond supreme health.”
Dietitian Expertise – So you have to do this over and over? Does it not provide sustainable results? But if it “builds healthy routines” as they mentioned earlier, shouldn’t you be able to just continue with healthy routines and be good for life? No – they meant more cleanses when they said “healthy routines,” which is actually an unhealthy routine.
Also, you should not have to ‘condition your system’ to nourish your body. Your body is already prepared to be nourished. It does not need training or practice. It needs enough fuel, nutrients, and water.
Lastly, of course they want you to do this cleanse over and over to maintain results. Of course, they want you to stick it out when it’s tough, waiting for your miracle. They want you to keep buying their product – juice.
Claim: “Hunger should not be experienced on your cleanse thanks to the nutrition and substance provided by the juice and cashew milk. It’s important to sip each juice at the slightest bit of discomfort, but to not overwhelm your system by drinking the whole bottle at once. Don’t forget to stay busy and keep your mind occupied!”
Dietitian Expertise: The claim here is that hunger should not happen, even for someone who used to eat 2000 calories a day and is now consuming only 1250 calories per day in liquid form. This is an exceptionally inaccurate and dangerous claim. Hunger is not something to ignore. The body does not try to trick the mind into thinking hunger is occurring when it is not. If your stomach growls or feels empty and you feel a lack of energy, it’s time to eat.
Claim: “If your body is telling you that you have had enough, please don’t feel an obligation to consume it all.”
Dietitian Expertise: This implies you should only listen to our body’s signals if you are full, but ignore your body’s signals if it tells you it needs more. This is hypocritical and does not set anyone up to understand their body’s nutrition needs in the long term.
What are the Pros?
- 100% juice from fruits, vegetables, and nuts has health benefits due to the high water and micronutrient content
- Adequate nutrition and water intake can support the body’s organs that are responsible for natural detoxification
What are the Cons?
- Excessive calorie restriction
- Lack of carbohydrates
- Lack of fiber
- Lack of protein
- Lack of fats
- Promoting a negative relationship with food
- Inaccurate claims of forcing the body to detox
- Unsustainable, unhealthy habits
- Short-term results
- Ignoring hunger cues
- Risk of injury during exercise due to lack of energy
- Weight loss resulting from extreme calorie deficit and sudden restriction of carbohydrates
Do I recommend the Squeezed Juice Cleanse?
No, I do not recommend the Squeezed Juice Cleanse for any purpose other than enjoying occasional delicious juice beverages as part of an overall balanced diet.
Why?
Weight loss results from a calorie deficit, which again, should be minimal and can be achieved in many ways.
Juices, especially 100% juice, provide hydration benefits along with a variety of micronutrients that are beneficial for overall health. However, juice should not replace solid food and should not be the only source of nutrients for the body. Doing so causes more harm than good by depriving the body of adequate energy as well as fiber and other nutrients.
Lastly, the human body has organs that remove toxins from the body on their own. Your food choices can help support those organs so they are always able to perform their job properly, but depriving the body of solid food and only consuming juice is not the way to do so.
Overall, I do not recommend the Squeezed Juice Cleanse due to the exaggerated claims of detoxification, the severe calorie deficit many people will end up with during this cleanse, the lack of carbohydrates, fiber, and protein that will result in the cleanse, and the lack of education for a generally balanced diet that will help people live healthfully in the long-run.
So as a Registered Dietitian, what do I recommend you do to support your body’s natural detoxification process, a healthy weight, and overall long-term health?
Eat a balanced diet daily that incorporates nutrient-rich minimally processed foods most often, along with plenty of water intake, and enjoy indulgences in moderation. Move your body daily in ways that feel good and challenge you at the same time. Go to your doctor when concerns arise and get blood tests to rule out any nutrient deficiencies or health problems. Talk to a Registered Dietitian for specific diet recommendations to lead you toward your personal health goals.
Questions?
Let’s have a conversation! Leave a comment, e-mail me or comment/message me on social media any time!
