By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
How do you know when it’s time to re-introduce foods into your diet if you’ve been drinking just juice for a period of time? This is a common question that comes up a lot in our Reboot community.
Maybe you’ve been on a juicing and eating fruit and veggies Reboot, or following one of the Reboot plans — 3, 5, 10 or 15 days, or maybe you’ve decided to join a Guided Reboot for 30 days. Perhaps you’ve created your own Reboot and plan to juice alone like Joe did, for more than 30 days. and wonder, how do you know when it’s time to bring back eating fruits and vegetables or adding more plant foods like nuts, seeds, beans? What about animal based foods like eggs or fish?
Every person’s ideal Reboot length is individual and will be different each time you Reboot. For example, perhaps your first Reboot was for 30 days but during your next Reboot six months later, 15 days feels right. How do you go about figuring out what’s best for your body?
Here are some key questions to consider:
1.) How is your energy level?
Once you get past the initial first few days of your Reboot, when you may feel sluggish or tired, and transition into feeling energetic and amazing, you want to evaluate the ebb and flow of this energy boost. When your energy starts to dip and continues to feel like it’s declining over the course of a few days that may be a sign that it’s time to add more into your Reboot. If you’re just juicing, start by drinking more juice. If that doesn’t cut it, don’t be afraid to try a raw salad or raw veggie snack. Learn more about the Ups and Downs of a Reboot?
What else might be at play with your energy?
It’s important to figure out if your energy is dipping because you need to add a greater variety of nutrients, electrolytes and foods or if it’s on the decline because you aren’t getting as much sleep, have stressful deadlines at work, or other life events that may be causing some challenges. Regardless of the cause, adding some raw veggies to a juice only Reboot can help.
2.) Has your weight loss stalled?
If you’ve been keeping up with 4 – 6 juices a day at 16 – 20 oz. (480-600 mL) each and losing weight regularly, but notice that your weight loss is stalling and the scale hasn’t budged for about 7-10 days, you may need to add more to your Reboot. Read more here about Breaking through a Weight Loss Plateau, including 7 Top Tips!
3.) Are you experiencing any concerning symptoms?
Typically, during an extended juice only Reboot you may notice amazing benefits like clear skin, sharp mental focus and weight loss. But you may also notice unwanted side effects like thinning hair, hair loss or brittle nails. While side effects like this are not common it’s important to keep an eye out for signs from your body that you need to boost the variety of specific nutrients you are ingesting.
4.) Are your blood tests trending toward the low end of a normal range?
We suggest working with your doctor for an extended Reboot. Your doctor will order routine blood tests to monitor you along the way, often at 15 and 30 day intervals. Just like Joe in Fat, Sick & Nearly Dead, it’s important to work with your physician for a juice only Reboot that lasts for an extended amount of time.
5.) When was your last Reboot?
Here is a guideline for how often to Reboot. It’s important to factor in the amount time between Reboots when considering how long your Reboot should last.
Whenever you are ready to transition out of your Reboot here are some tried and true tips!
After the Reboot – Next steps
Recipe Makeovers after your Reboot
For more guidelines on how to transition out of your Reboot and for specific questions about the best way to customize a Reboot for you, reach out to our nutritionists in the community, join a the Guided Reboot or request an individual Reboot nutrition consultation.