When it comes to experiencing success with the 3-Day Smoothie Cleanse, any cleanse, or dietary change, it is important to know how to boost your chances for success, to get the best results. It takes planning and preparation. Here are some of the main supplies you need.
Blender: I found that blending all my smoothies at once was more efficient, so I used a large enough blender to do my smoothies. It did not really matter to me if I had just had one flavor for all my three meals. To offset this, I made sure that I chose the fruits and proteins I really liked. I chose to use a higher-powered blender, the Vitamix Creations Turbo because it blended the fruits and veggies to a very smooth texture. When I purchased my blender, I received a combo set with a smaller blender for dry ingredients. This blender also allowed me to make soups from my vegetables. This was an exciting new feature for me and I made use of it regularly when I needed to have something hot. You can use a personal blender if you prefer to create three different smoothies instead of one. A couple of times when I was in a hurry and only needed one serving, I did use a personal blender. However, the texture was not as smooth as with the larger more powerful Vitamix blender.
- Organic Fruits and Vegetables: The main purpose of this cleanse is to detoxify your body, so it is very important to use fresh and organic fruits and vegetables for the best results. As I mentioned earlier, I chose a mix of fruits and vegetables that I enjoyed, and at the same time gave me the nutrients I needed. It would help if you did this too. I loved using Kale and Baby spinach for my greens. Kale gave a little rougher texture which I sometimes liked chewing, while the Baby spinach, or regular spinach was much smoother. For my fruits, my favorites were bananas, blueberries, strawberries, mangoes, pineapple, and peaches.
- Water: In the first post about starting the 3-Day Smoothie Cleanse, I spoke about drinking plenty of water because it is very important to stay hydrated. In fact, several weight-loss schools say that you should drink at least half your body weight in water for optimum success. Drinking green or other teas can also add to this water volume. I found a fascinating water bottle on Amazon to track my water volume. It was the Hydromate water bottle from Hydromate.com. I bought it from Amazon. It was beneficial because it helped me space drinking my one gallon of water in two-hour increments from 8 a.m. to 8 p.m.
- Glass Bottles Or Mason Jars: I bought some mason jars from Amazon to pour my smoothies in. The jars had their own straws. I used the 16oz jars. For me, the smaller jars seemed to make it easier to consume in one sitting, without overwhelm. Make sure the jars are properly washed before using, and because they are glass, you do not have to worry about any toxins from plastic or other material leaking into the smoothies.
- Supplements: It may be necessary to take some form of supplementation while on the 3-Day Cleanse. This will ensure adequate nutrients for your body. I took a multivitamin and also a Vitamin B Complex. Used together, the benefits are said to support energy levels, digestion, appetite, cell, and cardiovascular health. I felt energized during my cleanse, so I guess they helped.
- Getting Fats and Protein Needs: When on any kind of cleanse, our bodies need what are called macronutrients. These are the nutrients that our bodies need in large amounts, and they include carbohydrates, fats, and proteins. One of the ways I added fat to my shakes was to add some coconut oil, and MCT oil, or use avocadoes in my shakes. To get my protein, I used a plant-based protein powder, which gave me 21 grams of protein from two scoops. For weight-loss, and detox the plant-based protein powder is best. However, some might like to use Whey protein if they prefer.
- Nuts, Nut butter, and Seeds: I needed to add nuts and seeds to the mix. I love nuts and seeds, and these helped me to enjoy my smoothies so much more. I love peanut butter and to a lesser extent almond butter. The recommended nut butter to minimize sugars is almond butter, but I used peanut butter in my smoothies. I also used peanut butter with apple slices as a snack. I added Flax seeds, and Chia seeds sometimes, and these helped deliver healthy fats to my smoothies.
- Sauna: When I started on the Green Smoothie journey a few years ago, I was introduced to sweating it out in an Infrared Sauna to get toxins and chemicals out of my body. At the time I knew and used the regular steam saunas at the gym, and loved the benefits of hydrating and moisturizing my skin, muscle relaxation, aiding in weight loss, and ridding my body of toxins. The explanation of the benefits of the infrared sauna really piqued my interest and I decided to get one. Learning about radiant heat which penetrates the body more deeply to produce a greater sweat volume, which in turn removes the toxic wastes and chemicals that are buried deeply in our body’s fatty tissues. Another selling point for me was the fact that as a result of the lower temperatures used, usually between 110 to 130 degrees, this was much safer for anyone who was at risk for cardiovascular problems. As with the steam sauna, there was also the benefit of improved skin conditions, and of course, more calories burned for greater weight loss.
- What To Avoid To Boost Results: It is imperative to be aware of ingredients or anything that will sabotage your success. The main culprit is sugar. This can be found in some fruits which are considered high sugar and will cause your blood sugar to spike and will lead to weight gain instead of weight loss. Caffeine should also be avoided because it can cause dehydration and can also lead to headaches. I know this one is a little out of the box, but please avoid alcohol. Do Not add it to your smoothies(even though it will enhance the taste:-). Alcohol will also lead to dehydration and make it harder for your body to detox.
How To Manage The Downsides of the 3-Day Smoothie Cleanse:
So far, I have been sharing the benefits of doing the 3-Day Smoothie Cleanse. Now I will share some information on how to manage the downsides of the cleanse. With every deviation from the norm, there can be potential risks. There are both good and not-so-good results that may be experienced. Here are a few potential downsides.
- Digestive Issues: I found after doing several different smoothie cleanses, I developed some digestive issues. I think the natural green vegetables, and having the smoothies cold, put a little “pressure” on my digestive tract. There was some bloating and indigestion. A friend even suggested I warmed up the smoothie, but that did not work for me. At times rather than blending the vegetables I would steam them and eat everything as a salad. I guess my Jamaican habit of having hot soups and teas during my regular day, and my stomach used to this, caused the discomfort. This is one particular reason I do the cleanses in 3-day intervals rather than 10 days, or 7 days as most do. Taking digestive enzymes also helped me.
- Headaches: Headaches are one of the most common side effects of going on this or any cleanse. As I earlier mentioned, these can stem from dehydration. They can also be caused by low blood sugar or a withdrawal from caffeine. As stated before, drinking enough water can alleviate these headaches.
- Low Energy Levels: Low energy levels can happen as a result of the fact that you are consuming fewer calories than normal. Taking Vitamin supplements and the B Complex can help to restore your energy. Getting enough rest is also advised, and doing light exercises instead of high-impact, strenuous exercises. A light exercise I tried was yoga. This was new for me, and not jarring, but my body cried from the use of previously unused muscles and sinews. I probably should have tried walking instead.
To Wrap Things Up:
In a nutshell to Boost the Results for Weight loss, do:
- Listen to your body and adjust accordingly. When I say adjust, I mean adjust the cleanse. If one particular recipe negatively affects you, you have a headache, or digestive issues, change up things, or take a little break and rest. One of the ways I helped with any digestive issues was to add ginger to my smoothies or use pineapple as my fruit.
- Do Not Overdo It. Despite their benefits, cleanses are not meant to be done all the time. First of all, choose the best cleanse for you, modify it as needed, and determine the length that you can successfully complete. During the cleanse, if you have any concerns, do not hesitate to talk to your doctor or a registered dietician to get any necessary help.
- Check with your Doctor: I probably should have listed this first. Whenever you are making any changes to your regular healthcare, checking with your doctor is very important. This is especially imperative if you have any health issues, or are taking medications to treat an ailment. I did not check with my doctor because I knew that I was making healthier meal replacement choices with the smoothies, and my doctor would be happy with this decision, and not have to tell me to “cut back on your salt intake.”
- Ask Yourself- Do The Rewards Outweigh The Risks? The correct answer to this question will determine if you will complete the 3-Day Smoothie Cleanse. If you are looking to detox your body and jumpstart your weight loss, then you can, and should do this cleanse. Yes, you may have headaches, digestive issues, and low energy, but getting plenty of rest and relaxation can combat these side effects. I believe the Rewards do outweigh the risks, and this is the reason I do this 3-Day Smoothie Cleanse a few times during the year. Whatever you do, remember that weight loss is more of a journey, than a race. Like the turtle and the hare, ” Slow and Steady wins the race.”
One Of My Favorite Smoothies To Make To Boost Weight loss
While on the 3-Day Smoothie Cleanse, I did try different smoothie combinations to see which I preferred. I realized that the creamier smoothies were the ones I liked, so I used the less tart fruits like strawberries and blueberries.
This meant that I stayed away from raspberries, or green apples which tend to be a little tart to taste, even though these tart fruits are believed to lead to greater weight loss because of their lower sugar content.
KALE BANANA SMOOTHIE
- 2 handfuls of fresh spinach leaves
- 1 1/2 cups of almond milk or water
- 1 handful of kale leaves
- 2 cups of frozen strawberries
- 1 peeled ripe banana
- 2 tablespoons of ground flaxseeds
- 2 tablespoons of chunky peanut butter
- 1 scoop of plant-based protein powder
- 1 teaspoon of cinnamon powder
Place the greens and water/almond milk in the blender and blend until juice-like in consistency. Pause blending and then add the rest of the ingredients and blend until creamy. Enjoy!
Please note that this 3-Day Smoothie Cleanse is a modification of several smoothie cleanses you will find in the marketplace. It has been a trial and error for me. I have broken it down whether it is a 10-Day, or 7-Day cleanse into 3-Day intervals because I find it easier to go 3 days at a time rather than straight. This method works for me, and like I said before you should find the way that works best for you.
I always keep my Promises!
Will you try breaking down your smoothie cleanse in 3-day intervals? If you do, I would love to hear how it worked for you. Do you have a favorite smoothie recipe? Please share, and let us chat about it.