8 Reasons Why You Shouldn't Be On A Juice Diet

Juice diets involve consuming only fruits and vegetable juices for a certain period of time. Although it may seem like a quick way to detox or lose weight, these juice diets come with significant health risks. While fresh juices contain various vitamins, mineral and antioxidants, they lack other essential nutrients such as protein, fibre and healthy fats. A juice diet may also spike one's blood sugar levels due to the naturally high sugar content in fruits which can cause energy crashes and cravings. If followed for a long duration of time, these fruits diets can lead to muscle loss, slowed metabolism and nutrient deficiencies. Keep reading as we discuss in detail why exactly these fruit diets are harmful for you and should be avoided.

Here's why you should avoid juice diets

1. Lacks essential nutrients

As discussed in the beginning, juice diets eliminate the consumption of essential macronutrients such as protein and healthy fats, which are crucial for muscle repair, brain function and overall health. Lack of sufficient protein can lead the body to break down muscle for energy which leads to weakness and slower metabolism.

2. Blood sugar spikes and crashes

Without fibre or protein to balance sugar absorption, juices cause rapid blood sugar spikes followed by crashes. This can lead to dizziness, fatigue, irritability and cravings for more sugar. This can make it harder to maintain stable energy levels throughout the day.

Without fibre or protein in the diet, one can feel dizziness, fatigue, irritability and cravings for more sugar
Photo Credit: Pexels

3. Slows metabolism

Prolonged juice diets put the body in starvation mode, slowing down metabolism in an attempt to conserve energy. This makes it harder to maintain weight loss long-term as the body will store fat once regular eating resumes.

4. Leads to muscle loss

As discussed above, since juice diets lack protein, the body turns to muscle tissue for energy. Losing muscle mass can weaken the body, reduce strength and make weight management more difficult in the future. Maintaining muscle is essential for a healthy metabolism and juice diet work against this.

5. May cause digestive issues

Juices lack fibre which is essential for digestive health and regular bowel movements. While fibre supports gut bacteria and aids digestion, a juice-only diet can lead to bloating, constipation or diarrhoea due to the sudden lack of solid food.

Juices lack fibre which causes gut issues

Photo Credit: iStock

6. Stresses the liver and kidneys

Juices diets are often marketed as “detoxes”, but the body already has build-in detoxification systems i.e. liver and kidneys. Overloading the body with fruit sugars and certain plant compounds without sufficient nutrients to balance them can put unnecessary strain on those organs.

7. Not sustainable

Juice diets are difficult to maintain which often leads to binge eating and overeating once the diet ends. Since they don't promote healthy and balanced eating habits, they can result in a cycle of restrictive dieting and weight regain, which is harmful to your mental and physical health.

Also read: 5 Best & Worst Juices For Your Health

8. Weakens immunity

Without adequate protein, healthy fats and micronutrients, the immune system can weaken which makes the body more vulnerable to infections and illnesses. A well-rounded diet is essential for maintaining strong immunity.

While juice can be a healthy addition to a balanced diet, relying solely on juices for nutrition can be harmful. Instead of only consuming juices, add it to a balanced diet to ensure good overall health.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.