The central feature of this program is the Master Cleanse lemonade made with water, fresh lemon juice, cayenne pepper, and pure, organic maple syrup. This drink, which is the only calorie-containing item allowed, is consumed six to 12 times a day for 10 days. You'll also sip on a saltwater flush in the morning and laxative tea before bed laxative teas vary by ingredients, but some include senna leaf, which has the potential to help shed excess water.
The health claims range from detoxing and cleansing your system of impurities to curing certain health conditions and rapid weight loss, but cleansing your body isn't really necessary.
Our bodies have a natural detox process and doing a healthy detox is about supporting that natural process and reducing external stressors. The Master Cleanse is a restrictive diet that eliminates food and key nutrients. Any program that eliminates food is bound to cause some temporary weight loss. Since the Master Cleanse is a modified fast, the weight loss is primarily a result of consuming very few calories over several days.
However, this rapid change in weight is not so sustainable, as all the weight lost is essentially water weight more on that later. That said, there are some reported benefits to fasting. A study published in PlosOne , looked at a Buchinger periodic fasting program a fasting diet of only fruit and vegetable juices, as well as tea and mineral water with fasting periods between four and 21 days.
While this diet is a little different than the Master Cleanse, both programs allow you to reach a fasted state. Researchers found in this study that after the one-year observational period, periodic fasting led to weight loss and improvements in several cardiovascular risk factors in the 1, subjects.
Additionally, the use of lemons during fasting protocols has been shown to improve weight loss, due to their vitamin C content. A study published in the Journal of Ayurveda and Integrative Medicine states that low levels of vitamin C are associated with increased BMI and central fat distribution.
The study found that drinking a beverage of lemon water and honey during a four-day fast led to an average weight loss of 4. Although studies and research about the benefits of various fasting protocols exist, there are no studies to support the specific claims made by the Master Cleanse and other similar diets and its ability to remove harmful toxins from the body or improve overall health.
While you may shed a few pounds and feel less bloated after 10 days on the Master Cleanse, there are some health risks you should know about before you decide to take the plunge:. Low calories can cause or exacerbate dizziness, shakiness, lightheadedness, fatigue, and lack of mental clarity, according to dietitian Gabrielle McGrath, M. Not to mention, you may experience extreme hunger from the lack of sufficient calories. Also, anyone with anemia, cancer, and other serious medical conditions needs to be very mindful when considering a low-calorie cleanse.
Additionally, pregnant women or women that are breastfeeding should avoid the Master Cleanse. Anyone with a history of disordered eating or eating disorders should avoid this diet, says McGrath, especially since low-calorie diets as well as laxative tea use increase the risk for relapse.
For many people, losing weight is just part of the equation. Gaining or preserving lean muscle mass and feeling fit is equally important. Unfortunately, a program like the Master Cleanse, which requires very few calories and causes rapid weight loss, has the potential to work against that goal and, consequently, cause a loss in muscle mass. Philadelphia-based weight loss expert Charlie Seltzer, M. What he means is, as soon as the cleanse is over and you go back to eating food, the weight has the potential to come right back on.
Despite the lack of evidence and potential risks, proponents of the diet follow a protocol like the one outlined below. Before starting the Master Cleanse diet or any other aggressive cleansing program , be sure to discuss your plans with your doctor. For 10 days, a special drink is consumed--it contains freshly squeezed lemon juice, cayenne pepper, pure maple syrup, and water full recipe down below!
That's it—no food or other calorie-containing beverages are allowed. Each morning a saltwater flush another recipe to come is consumed, followed by several glasses of cleansing lemonade throughout the day. Then the day is completed with a cup of senna-based herbal tea. During this time, pureed soups, broths, and fresh fruit and vegetable juices are allowed.
Here are the recipes for the specific drinks during the diet. As mentioned, the saltwater flush is consumed in the morning, followed by as many glasses of cleansing lemonade as needed. Spoiler alert: My review was not so glowing. The master cleanse seems to benefit people who are overweight or need to remove toxins from years of bad habits.
If you've completed other cleanses and maintain a clean diet, it may be more annoying than helpful. My top complaints are:. I felt exhausted everyday I was on the master cleanse. My mind was not sharp. I couldn't exercise beyond a light yoga practice.
I got winded walking San Francisco hills I typically sprint up. If you do this cleanse, prepare to be tired. You know that feeling you get when you're sick and can't put on enough layers of warm clothes? That was my experience for eight days. I always felt cold. It affected my sleep and work. Feeling hungry wasn't nearly as bad as feeling cold. If you don't have excess body fat, you'll likely lose muscle mass.
This muscle mass can be regained after the cleanse. Yet, it added to my conclusion that the downsides of this cleanse outweigh the benefits for anyone already healthy. The greatest benefit of the master cleanse has been the opportunity to calibrate my diet and start fresh.
For example, I heard intermittent fasting IF eliminates cravings, but in the past I couldn't imagine not eating breakfast. Having gone eight days without any food made it easy to implement IF post-cleanse. The result has been that my cravings are gone. This may not have happened without the cleanse. We spend a lot of time selecting and analyzing food. What should I eat today? Does it fit my diet? How much does it cost? When you only have one option of what to consume, you free up a lot of mental energy.
The master cleanse is a great experiment. As you observe your emotional and physical reactions to the drastic diet change, you'll learn about your will power, how you interact with others, what it's like for billions of people who are hungry everyday, and what "healthy" means to you. Bonus: You skin and hair may look better than ever before. And, while you may quickly lose weight, you might just as quickly gain it back once the fast ends and regular eating habits are resumed.
Six glasses of the spicy lemonade drink provide around calories a day, resulting in a substantial, unsustainable, and unhealthy calorie deficit. The USDA Dietary Guidelines include recommendations and tips for a healthy, balanced diet , which should include a variety of vegetables, fruits, grains, lean meats, beans, legumes, nuts, seeds, dairy, and nutritious oils. As a short-term fast, the Master Cleanse can be an effective diet for quick weight loss.
However, it is neither a sustainable weight loss solution nor does it promote a healthy eating lifestyle. The restrictive nature of this diet emphasizes deprivation instead of cultivating important skills such as healthy meal planning and preparation, which can lead to successful long-term weight loss. Use the following tool to calculate how many calories you should consume each day to hit your weight loss goals.
Like most liquid fasts, the Master Cleanse program is not supported by the mainstream medical or nutrition community. The total daily caloric intake from the lemonade concoction is roughly equivalent to the juice of three to six lemons per day, which includes some essential nutrients.
Frequent bowel movements will likely result from this diet since they are believed to aid in the detoxification process. However, evidence supporting the safety and efficacy of natural detoxification therapies and the use of herbal laxatives is limited. Most nutritionists and health professionals advise against prolonged fasting more than several days , particularly as a way to lose weight, due to the possible health risks.
And a dangerous side effect of rapid weight loss is the formation of gallstones. In addition, people on the Master Cleanse may experience lightheadedness, dizziness, and extreme hunger since they're not getting enough daily calories. Loose stools and diarrhea are likely to result from the herbal laxative and daily saltwater flush.
Colonics and enemas should be avoided while on the Master Cleanse since they may pose certain health risks on their own. People with diabetes, cancer, anemia, intestinal obstruction, gallstones, or people who are underweight or who have a history of eating disorders are just some of the people for whom this diet isn't appropriate.
If you're considering using the diet to treat a health condition, make sure to consult your physician first. Self-treating a health condition and avoiding or delaying standard care may have serious consequences. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, and budget, and goals. Exercise, sleep, and other lifestyle factors also play a major role in your overall health.
The best diet is always the one that is balanced and fits your lifestyle. Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Burroughs S. The Master Cleanser. Lulu Press, Inc. Klein AV, Kiat H. Detox diets for toxin elimination and weight management: A critical review of the evidence. J Hum Nutr Diet. Hedge R. Organic Facts. Updated July 3, Department of Agriculture. FoodData Central. Banana, raw. Updated April 1, Department of Health and Human Services and U.
Lemon, raw. Published April 1,
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