By Isabel Smith, MS, RD, CDN
As a Guided Reboot Coach, many Rebooters often ask me the same or similar questions during their Reboot. Whether you’re doing a Reboot on your own, or are part of a Guided Reboot, use the questions and answers below to help you navigate your own personal Reboot journey.
Why isn’t my scale moving?
This is one of the most frequent questions that I’m asked during a Reboot, and there are a few reasons it might be happening. The first might be what we call a weight loss plateau, and the second might be due to a few things including the following: insufficient juice intake (you might need more calories), insufficient fluids, insufficient sleep, stress, and finally exercising while Rebooting to name a few.
When it comes to the Weight Loss Plateau, I always point people in the direction of our fabulous expert blog posts that recommend to shake up your routine, get moving, try new juices, get enough sleep, and to be patient:
7 Ways to Break Through a Weight Loss Plateau
Breaking Through a Weight Loss Plateau
When it comes to other reasons, I usually start by recommending that the Rebooter walk me through how much juice, fluids, and anything extra they’ve been consuming. More often than not, I find that Rebooters are not consuming sufficient calories, which can surprisingly stunt weight loss. Most often I recommend upping the amount of juice per day- for example, if someone is complaining of lack of weight loss and is drinking 64 oz fluids + 4 16 oz juices per day I may recommend bumping that up to 5, 16 oz juices per day. It depends on the person, but this is often a problem for Rebooters.
Other reasons might include insufficient fluid intake on top of juices. Fluids, namely water and electrolyte-rich beverages like coconut water, are essential for satiety, metabolism, and weight loss. Rebooters are often unnecessarily hungry when not drinking enough extra fluids, which can lead to straying from the plan amongst other things. The bottom line is that 64 oz of fluid per day in addition to your juices is key.
Sleep, or lack of sufficient sleep, may also be contributing to stunted weight loss. Research suggests that sleep is key for weight loss, so while Rebooting (and in general) try to get 7-8 hours of sleep per night. Getting enough sleep aids with proper hormone regulation, energy improvement and gives your body time to rest and rejuvenate.
Finally, exercising while Rebooting may be the cause of stunted numbers on the scale. That said, it’s so important to keep in mind that exercise is absolutely crucial to improved metabolism, sleep, hunger and satiety regulation, and overall health. Rebooters often forget to pay attention to the way their clothes fit them, and instead only pay attention to the numbers on the scale. In order to really see all the benefits it’s important to pay attention to all aspects of your body. With exercise comes muscle, which weighs more than fat and burns a lot more calories. Therefore if exercising while Rebooting, it’s key to account for muscle growth and addition, and also the shift from fat to muscle, which may prevent numbers from dropping on the scale, but will definitely change how clothes fit.
Lastly, try not to get on the scale more than once per week. Lack of weight loss can cause stress, which in turn can cause release of stress hormones that may cause you to retain water thereby preventing weight loss on the scale.
Why is it important to add protein to my juice during my Reboot, and should I continue to use it after I transition out?
Protein is a very important nutrient as it aids in cell rejuvenation and renewal, muscle growth, the creation of hair, nails, and skin, and so much more. It’s also a great tool for improving satiety as it slows down the rate at which the stomach empties, which can be very beneficial with weight loss and also with blood glucose control. Overall, protein is a wonderful nutrient that the body needs very much.
Fruits and vegetables do contain some of the essential amino acids that are used as protein; however, they may not contain enough for the body to function at its utmost potential, and particularly for a period of more than 15 days. Therefore, we recommend that Rebooters participating in a Reboot for more than 15 days add 1 scoop of a plant-based protein powder such as pea or hemp protein to their juice once per day. Once the Reboot is over, it’s still advised to use it in a smoothie or a juice. For example, a perfect time to use the protein powder either during or post-Reboot is after exercise. While exercising, small tears are created in the muscles, which allow them to grow stronger; however, to grow stronger and to heal properly they need protein. Therefore, adding 1 scoop of protein to a post-exercise juice or smoothie is a great way to ensure enhanced muscle repair and regrowth, which in turn may allow for improved strength.
If I go to my doctor, what blood labs should I ask them to draw pre, and post-Reboot?
We usually recommend getting a checkup and blood work pre and post-Reboot not only as a comparison but also to make sure all is in tip top shape at both points in time. Sometimes doctors will know what panels they should be ordering, but often they need some guidance, here’s what I recommend:
– Complete Blood Count (CBC)- includes blood glucose, electrolytes, kidney function and other hydration markers
– Blood lipids- includes total cholesterol, LDL, HDL, Triglycerides
– B12 (optional)
– Vitamin D (optional)
Are chia and flaxseeds a good source of protein?
Chia and flax are great ways to boost your juice, but mostly for their healthy fat and fiber instead of protein, as 1 serving of both contains only about 4 grams of protein. When looking for ways to add protein, 1 scoop of all-natural hemp or pea protein contain 15 grams per serving.
Note: Chia seeds do not need to be ground before adding, whereas flaxseeds do need grinding prior to consumption in order to reap the health benefits.
Is it normal while juicing to see some of the same colors when I go to the bathroom?
Yes! Strongly pigmented juice (especially when it contains beets) can frequently cause urine or stool to become tinted to the color of the produce. Don’t be alarmed, this is normal. It is however not normal for either your urine or stool to be red like blood; please contact your doctor if this is the case.
How come the recipe says that I should be getting 40 oz of juice when I’m getting much less?
This is a very commonly asked question, and most of the time the variation in volume of juice produced has to do with the size of the produce used to make it. We base our recipes off of medium/large produce, therefore if using smaller produce it’s likely that the final volume of juice will be less. If this is the case, make sure to add more produce in the same ratio of the recipe to get a final volume close to the expected volume of the recipe (usually 32-40 oz). It can also be helpful to have some extra high water volume produce around like celery and cucumbers to make up extra volume if you run out of specific produce.
On the other hand, if the final volume of the juice is larger than the expected amount, use the extra as a third portion if there is enough, or have the extra as a snack juice (if 8-10 oz is leftover).
Why should I drink coconut water? And what are the ways I can make it more palatable if I don’t like the taste?
Coconut water is an absolutely fabulous source of electrolytes. Electrolytes are key for fluid balance and hydration among other things (check out our post on why electrolytes are important). We recommend that you drink it while Rebooting (and frankly all the time), because of its great source of electrolytes, potassium and some sodium while being relatively low in calories, and it’s all-natural.
Many Rebooters complain that they dislike the flavor of the coconut water, so here are a few tips:
– Try different brands- they all have slightly different tastes
– Try adding fresh squeezed lemon or lime to your plain, unflavored coconut water
– Soak fresh fruit in your coconut water for enhanced flavor
– Add coconut water (8-10 oz) to your juices to meet your daily needs as it can help to mask the flavor a bit
If you absolutely cannot stand the flavor of the coconut water, you can make juices that are primarily comprised of red, orange, or yellow produce as they tend to have the highest amounts of potassium.
Is green juice the best juice for me?
Green juice is great for you, yes! But so are all the other-colored juices. It’s important to remember that we are able to reap benefits from produce of all different colors as they all contain different and important key phytonutrients (plant-based nutrients), which is why it’s so important to include them all. Therefore, it’s important to drink juices made of different-colored produce throughout your day, instead of depending on one color juice. Try to vary your different greens, reds, oranges etc. as different produce of the same color family does have slightly different nutrient profiles, and to get the most benefit it’s important to include them all.
For more questions answered, reach out on the Ask the Nutritionist forum or sign up for a Guided Reboot.