COMPLETE GUIDE
How to do a
Juice Cleanse
Everything you need to know before, during, and after your cleanse — from preparation to your first sip to transitioning back to solid food.
A juice cleanse replaces your regular meals with cold-pressed juices made from raw fruits and vegetables. The goal isn't deprivation. It's about flooding your body with nutrients while giving your digestive system a break from processed foods, caffeine, and sugar.
Whether you're trying a 3-day juice cleanse for the first time or planning a longer 5- or 7-day reset, this guide walks you through every step — how to prepare, what to expect each day, what you can eat, and how to transition back to solid food afterward.
At Juice From the RAW, we've guided tens of thousands of people through their first cleanse over the past 14+ years. Our juices are cold-pressed, truly raw, and flash-frozen immediately after pressing — never HPP-processed — so every bottle arrives with the same nutrients it had the moment it was made. For a deeper look at how juice cleansing works, visit our What Is a Juice Cleanse guide.
★★★★★
I had never done a cleanse before and I finally decided to try one. It was so much easier than I expected — having the 6 juices spread out 2–3 hours each really gets you through the day.
Juice Cleanse, Juice Fast, Juice Detox — What's the Difference?
These terms get used interchangeably, but they describe slightly different approaches. Knowing which one you're doing helps set the right expectations.
| Term | What It Means | Food Allowed? |
|---|---|---|
| Juice Cleanse | A structured program of pre-portioned cold-pressed juices consumed in a specific order throughout the day. | Light snacks on most programs |
| Juice Fast | A stricter approach — only juice and water, no solid food at all. Focuses on caloric reduction and full digestive rest. | No |
| Juice Detox | An umbrella term emphasizing the body's natural elimination processes. Often includes green-heavy juices, lemon water, and herbal teas. | Varies |
| Juice Diet | A longer-term approach where juice replaces one or two meals while you still eat solid food. More sustainable for ongoing use. | Yes |
Our programs fall into the juice cleanse category — structured, pre-portioned, and designed to be manageable. If you'd prefer to include a meal each day, our Juice Cleanse n' Lunch was built for exactly that.
How to Choose the Right Juice Cleanse
The best cleanse depends on two things: how long you want to go and how much cleansing experience you have.
By Duration
| Duration | Best For | What to Expect |
|---|---|---|
| 2-Day | Trial run, weekend reset, post-holiday recovery | Two days of 6 juices per day. Minimal adjustment. Great for testing whether cleansing works for you. |
| 3-Day | First-timers ready for a real reset. Our most popular. | Day 1 is adjustment. Day 2 is the push. Day 3 is where you feel the shift — less bloating, more energy, clearer head. |
| 5-Day | Intermediate cleansers wanting deeper results. | Days 4–5 are where deeper benefits often emerge — clearer skin, sustained energy, reduced cravings. |
| 7-Day | Experienced cleansers committed to a full reset. | Transformative but not a first-time cleanse. |
By Experience Level
Beginner
Coconut Fusion Cleanse
Our most popular. Sweet, approachable flavors.
Juice Cleanse n' Lunch
Solid meal each day allowed (not included). Ideal if juice-only feels too intense.
Cashew Coffee Milk Cleanse
We switched Coconut Fusion with a coffee option.
Low Sugar Cleanse
Green-forward with minimal fruit sugar.
Intermediate
Probiotic Cleanse
Adds gut-supporting probiotics to every bottle.
Vitamin C Cleanse
Citrus-heavy with immune-supporting ingredients.
3-Day + Shots
Includes wellness shots for an extra boost.
Advanced
Maintenance Greens
100% green juices. For experienced cleansers.
Dinner n' Snack
Extended 10-day program with meals allowed (not included).
7-Day Cleanse
Full week. Advanced commitment.
Not Sure Where to Start?
Take our 60-second quiz and get a personalized recommendation based on your goals and experience.
Take the Quiz →Before You Start: How to Prepare Your Body
Preparation is the difference between a miserable Day 1 and a smooth one. Your body needs time to ease off the foods that trigger the worst withdrawal symptoms — caffeine, sugar, processed carbs, and alcohol.
How Long to Prep Based on Your Current Diet
| Your Current Diet | Prep Time | What to Do |
|---|---|---|
| Heavy processed food, fast food, lots of sugar and soda | 5–7 days | Gradually replace meals with whole foods. Swap soda for water. Add salads for lunch, fruit for dessert. |
| Typical mixed diet — some healthy, some not | 3–5 days | Plan meals in advance. Increase fruit and vegetable portions at every meal. Start reducing coffee. |
| Generally healthy with occasional indulgences | 2–3 days | Cut alcohol, fried food, and processed snacks. Reduce coffee to one cup or switch to green tea. |
| Already plant-forward or clean eater | 1–2 days | Light prep — reduce caffeine, clear your schedule, and set your intention. |
The Pre-Cleanse Hit List: What to Cut
In the days before your cleanse, eliminate or significantly reduce these foods:
- ✕Alcohol — even moderate drinking adds strain during a cleanse. Stop at least 3 days before.
- ✕Caffeine — taper gradually to avoid withdrawal headaches. Heavy coffee drinkers should start a full week out.
- ✕Dairy — milk, cheese, yogurt, and butter are common bloating triggers.
- ✕Refined sugar — corn syrup, white sugar, candy, pastries, and sweetened drinks.
- ✕Animal products — red meat, bacon, sausage, and processed deli meats are the hardest on your digestive system.
- ✕Processed and packaged foods — anything with artificial flavoring, preservatives, or chemical additives.
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Scheduling tip: Choose cleanse days when your calendar is light. Avoid weeks with dinner plans, work happy hours, or stressful deadlines. Think of these days as time you're setting aside for yourself — space to reset without distractions.
During Your Juice Cleanse: What to Expect Day by Day
Your juices have arrived frozen, semi-frozen or cold to the touch. You've prepped your body. Here's what most people experience during a 3-day juice cleanse — the most popular starting duration. If you're doing a 5- or 7-day cleanse, Days 1–3 follow the same pattern and the later days tend to feel progressively easier.
1
The Adjustment
Day 1 is about breaking the habit of reaching for food. Most people aren't starving — they're missing the ritual of chewing and snacking. Your body is adjusting to the shift in caloric intake and the absence of caffeine and sugar.
Common experiences: Mild hunger between juices, headaches (especially coming off caffeine), lower energy in the afternoon, heightened awareness of food around you.
What helps: Drink water between every juice. Stay busy. If you need something solid, a handful of raw almonds or one serving of raw vegetables with a pinch of salt is allowed. Remind yourself — Day 1 is universally the hardest. It gets better.
★★★★★
I was at work and I always snack out of boredom. I was hungry after juice 1, but after juice 2 that feeling was gone.
2
The Push-Through
Day 2 is where people either hit a wall or start to feel the shift. Some wake up feeling surprisingly good. Others are sluggish and moody — that's your body working through withdrawal from sugar, caffeine, and processed food.
Common experiences: Energy may dip in the morning and rebound by afternoon. Cravings can peak. You might find yourself wanting to chew something — anything.
What helps: If the craving is about chewing rather than real hunger, ride it out — drink water, take a walk, pick up a book. Light stretching or gentle yoga helps with restlessness. If your body genuinely needs fuel, stick to the raw nuts or vegetables mentioned above.
3+
The Momentum
This is where the payoff happens. Most people report a noticeable shift: more energy, less bloating, clearer skin, and significantly reduced cravings. The hardest days are behind you.
If you're doing a 5-day or 7-day juice cleanse, Days 4 and beyond tend to feel easier than Days 1–2. Your body has adapted, and many people describe a sense of mental clarity and lightness that builds with each additional day.
★★★★★
By Day 3 the brain fog was gone and I just felt lighter and ready to face the world again!
Defrosting Your Juices
Your juices arrive frozen to preserve freshness. Because they're unpasteurized and never HPP-processed, the enzymes and beneficial bacteria are still alive — flash-freezing right after pressing is how we protect that.
How to defrost: Move one day's worth of juices (typically 6 bottles) to the counter 4–6 hours before you plan to start. Once mostly thawed but still cold, transfer them to the fridge. Do not leave out overnight. Thawed juices stay fresh 3–4 days in the fridge.
Not starting right away? Keep everything frozen — juices stay good for up to 6 months in your freezer.
What Order to Drink Them In
Each cleanse has a specific juice order designed to keep your energy steady. Drink one juice every 2–3 hours, or whenever you feel hungry. The timing is flexible.
For the complete juice-by-juice schedule for your specific cleanse, see our juice cleanse instructions page.
After Your Cleanse: How to Transition Back
Take It Slow
Resist the urge to celebrate with a heavy meal. Your digestive system has been processing only liquids, and jumping straight to rich food can cause cramping, bloating, and nausea — undoing the balance you've built. For the first 1–2 days post-cleanse, stick to light whole foods: steamed vegetables, soups, salads, brown rice, and fresh fruit. Avoid alcohol, dairy, red meat, fried foods, and anything heavily processed.
Build on What You Started
The best time to reset your eating habits is right now — your cravings are at their lowest and your awareness of what your body needs is at its highest. Keep drinking water, eat more fruits and vegetables, and consider incorporating juice into your daily routine. The Maintenance Greens Cleanse was designed specifically for this — an all-green juice program to use between full cleanses.
Use Your Cleanse to Identify Food Sensitivities
A cleanse creates a clean baseline by eliminating common triggers — dairy, wheat, soy, and refined sugar. As you reintroduce foods one at a time afterward, pay attention to how your body responds. If reintroducing dairy triggers bloating, cramping, or headaches, that's a signal worth noting.
Make It a Regular Practice
We recommend repeating a 3-day cleanse every 4–8 weeks. Many customers start with one, repeat it a month later, and gradually work up to longer durations. Browse our full lineup of cleanses to find your next one.
★★★★★
I have been juicing once a month for the past three months and it's been great. Every time I've invited friends to join me and so far all of them love it.
Juice Cleanse FAQ
Can I eat anything during a juice cleanse?
The goal is to consume only juice and water. But if your body needs more, a handful of raw almonds or one serving of raw vegetables with a pinch of salt is allowed. If going fully liquid feels too intense, our Juice Cleanse n' Lunch includes a solid meal each day.
Can I drink coffee during a juice cleanse?
Small amounts of black coffee are fine to avoid withdrawal headaches — no cream, no sugar. If you're a heavy coffee drinker, our Cashew Coffee Milk Cleanse includes a cashew-based coffee milk as your evening juice.
Can I exercise during a juice cleanse?
We don't recommend intense workouts — your caloric intake is lower than usual. Light movement is great: walking, gentle stretching, restorative yoga, or meditation.
Why do I feel bad during my cleanse? Is that normal?
It's common, especially Days 1–2. Headaches, low energy, and mood swings happen as your body adjusts to the absence of caffeine, sugar, and processed foods. Getting enough sleep, drinking 8 cups of water a day, and keeping activity light all help. If symptoms feel severe, consult your doctor.
How long should a juice cleanse be?
For first-timers, we recommend a 3-day juice cleanse. It's long enough to feel real results but short enough to be manageable. Experienced cleansers often move to 7-day cleanses.
How often should I do a juice cleanse?
We recommend repeating every 4–8 weeks. Between full cleanses, the Maintenance Greens Cleanse is designed for ongoing use.
Do your juices ship frozen? How does delivery work?
Yes. Every cleanse ships frozen in insulated packaging. Our juices are cold-pressed and flash-frozen immediately — never HPP-processed. They stay fresh up to 6 months frozen. We ship nationwide. See our delivery page for full details.
What makes Juice From the RAW different from other cleanses?
Two things. Our juices are truly raw — we never use HPP, which most brands rely on. And we flash-freeze immediately rather than bottling for refrigerated shelf life. The results speak for themselves. Read reviews →
Will I lose weight on a juice cleanse?
Results vary by individual. Many customers report losing 3–5 lbs during a 3-day cleanse. Individual results depend on starting weight, activity level, and how closely you follow the program. A juice cleanse works best as a wellness reset and launchpad for healthier long-term habits. For more, see our juice cleanse weight loss FAQ. Always consult your healthcare provider before starting any cleanse.
Ready to Start Your Juice Cleanse?
You know how to prepare, what to expect, and how to transition back. Now choose the cleanse that fits your goals:
Questions? Reach us at sales@juicefromtheraw.com or call 1-800-554-6468 (Mon–Fri, 9am–5pm EST).