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Beginner Juice Cleanse Manual

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Beginner Juice Cleanse

Welcome! When it comes to our cleanses, you get out what we don’t put in. They’re designed to replace meals with bottles of pure and nutritious cold-pressed juices – with nothing unnatural added. They’re a reminder of how you feel when you put only good things in.

Your cleanse schedule

In the lead up to your cleanse, remove any stimulants such as sugar, caffeine, alcohol and dairy to make the transition as easy as possible.

This is our suggested plan but listen to your body and lifestyle to make it work best for you.

  • 6am Hot water with lemon
  • 8am Lift
  • 10am Shield
  • 12pm Boost
  • 2pm Kick
  • 4pm Pump
  • 6pm Take a walk, a bath or treat yourself to an end of day yoga class or massage
  • 8pm Cherish or Shield dependant on what you received in your cleanse
  • 10pm Listen to your body. If you’re tired have an early night and you’ll wake up feeling fresh.

Your Cleanse Line Up

Storing your cleanse.

Pop your juices in the fridge. They like to be kept below 5˚C to stay fresh.

Cheat sheet

Pop your juices in the fridge. They like to be kept below 5˚C to stay fresh.

Whilst a cleanse is all about avoiding solid food, we recognise that this can be difficult – particularly if you’ve never done one before. If you’re finding it tough, listen to your body. First, try having a hot water with lemon or herbal tea, as this is often enough to stave off the desire for solid food until your next juice. If that doesn’t work, here’s a few tricks that should help:

  • Drink 1/2 of your number 6 bottle and save the rest for the evening
  • Have a few slices cucumber, celery or avocado
  • Have a Miso soup
  • Have a cup of leafy greens with a squeeze of lemon juice

How it feels to cleanse

It’s hard to predict how you’ll feel whilst you’re cleansing because no two people are the same, but here are a few of the common side effects.

Feeling Cold

It’s surprising how much heat everyday digestion of solid food creates. Without having this work to do, your body can feel colder than normal. Drinking herbal teas throughout the day will warm you up and keep you hydrated.

Headaches

If you are a committed coffee drinker, going cold turkey without caffeine can bring on headaches. Stick it out for 24 hours or have a cup of green tea (the lower levels of caffeine in green tea will help). Drink plenty of water whilst you wait for it to pass.

Feeling energised

When you’ve put only good stuff in, your body thanks you for it by feeling brighter and more energised. It’s common our cleansers want to keep this feeling going. Our 5:2 plans take the faff out of fasting, with simply delicious programmes for those who want to continue their cleanse benefits.

    FAQs

    Can I workout while cleansing?

    In general, its best to avoid intensive exercise like HIIT (high interval training), running and resistance training on a Plenish juice cleanse. Instead focus on lighter activities such as gentle yoga or a brisk walk. There’s no need to exercise heavily as even without exercise, your body will be eliminating toxins and as a potential side effect, dropping extra pounds!

    Can skip a juice?

    If you feel really full, drink as much of a juice as you can while listening to your body – If you can’t finish one, that’s absolutely fine! We’d suggest having some of each juice as opposed to skipping one entirely as you get different nutritional benefits from different juices.

    Can I eat on a cleanse?

    Try and work with just the juices and lots of water Inbetween each juice on your fast days to really allow your digestive system a break. If you really your body needs something to chew on, some cucumber or celery sticks won’t effect your plan too much!

    Can I drink tea and coffee on a cleanse?

    Try to avoid caffeine while cleansing. You can sometimes get cold on a juice plan so If you need something to warm up, herbal teas are the best option.

    How to recycle your cleanse bottles?

    Wash after use and follow the PET guidelines of your local recycling collection.

    After your cleanse

    You may be surprised that your cravings have changed and you want to focus on getting more good stuff into your diet. Now is a great time to start some healthy habits. 

    Be Mindful

    Remember how your cleanse has made you feel and try to keep that going with real whole foods, staying away from anything processed and limiting stimulants like alcohol and caffeine.

    Introduce Solids Slowly

    Wake up your digestive system slowly. A light breakfast like overnight oats will ease you back in much better than a full English breakfast.

    We’re here

    Share your cleanse journey with us @PlenishDrinks

    We’re just a few clicks away if you have any questions.

    Email: [email protected]

    Call: 020 7603 8002