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How To Cleanse

Your Guide To Glow

Set yourself up for a successful cleanse

How to cleanse

Purposeful cleansing is a way to reset (and heal) your mind and body. Whether you’re in need of a serious lifestyle change or looking to kickstart your weight loss regime, reestablishing your connection to food is the first step. Our juice cleanses and meal plans work to rid your body of toxins and load it back up with power-rich nutrients and antioxidants for a detox that’s as delicious as it is satisfying.

3 Days Before Cleansing

While You're Cleansing

Post-Cleanse Diet

3 days before cleansing

Prep with a low inflammatory diet

  • Get the most out of your cleanse by prepping with a low inflammatory, clean diet. If you can, start to eat clean two to five days in advance of your cleanse to prepare your body. If you don't have the time, you will still benefit so don’t stress! For recipes, see our blog or read our Urban Remedy book which has 70 cleansing recipes.

Be intentional

  • Set an intention for your juice cleanse—a commitment to changing something in your life. Why are you cleansing? What do you want to create? Heal? What will make your cleanse successful? Think about these questions, or even write them down. Setting an intention is an important part of cleansing both mind and body.

Incorporate organic food

  • All vegetables, especially those with dark vibrant colors; go for lots of dark green, purple, red, and yellow ingredients
  • All fruits (except bananas, mango)
  • Sea vegetables
  • Grains like brown rice, millet, quinoa, and amaranth
  • Any beans, legumes and lentils
  • Nuts and seeds (soaked is best)
  • Chicken, fish, eggs (pasture-raised)
  • Unfiltered cold-pressed flax, olive, sesame, sunflower, almond, coconut, hemp, macadamia nut oils; try not to heat oils, with the exception of coconut which has a high smoke point
  • Fermented foods like miso and sauerkraut
  • Probiotic drinks like coconut kefir and kombucha


  • Drink 8 to 12 glasses filtered water daily (add things like liquid chlorophyll, minerals, or lemon juice, too)


  • Alcohol
  • Caffeine drinks and coffee (switch to green tea if you get caffeine headaches)
  • Soft drinks
  • Red meat
  • Cured or processed meat (bacon, sausages, and the like)
  • Nonorganic animal flesh
  • White flour products (pasta, bread, cookies, crackers)
  • Foods that contain hydrogenated fats and preservatives
  • Refined sugars and all products containing them
  • Artificial sweeteners like aspartame, saccharin, NutraSweet
  • Dairy (milk, cheese)
  • Fried foods
  • All genetically modified foods
  • Canned foods
  • Cigarettes

While you're cleansing

What to do

  • Begin each morning with a glass of warm water with lemon.
  • Sip on a new juice every 2 hours throughout the day.
  • Take advantage of this time and start journaling.
  • If you have the ability/time, incorporate infra-red sauna, steams, colonics and/or acupuncture.
  • Nightly baths are a wonderful way to relax. Add Epsom salts, lavender essential oil, or use a detoxifying bath recipe from the UR book.

If you get hungry…

While juicing gives your body the quickest detox, we understand the need to incorporate food. Stick to organic fruits and vegetables (think avocado, blueberries, strawberries, leafy greens), soaked nuts, or try our meal replacement smoothies and snacks for other healthy and delicious food options.

Limit exercise

Limit yourself to light exercise like walks, yoga, and stretching. Your energy levels tend to change during a cleanse, so pay attention to what your body wants.

Free time

You can benefit even more from your cleanse with introspective activities like writing, meditation, nature walks, and soft music. Make sure you have the free time to take care of yourself and your body.


Post-cleanse diet

Ease back in

Ease into solid foods post-cleanse. Now is a time you can stick to your new eating habits. Take this opportunity to incorporate healthier dietary choices and lifestyle choices to be the best you.

Some people find it beneficial to order one of our meal plans post-cleanse for an easy transition.

Day 1
Incorporate fruits, vegetables, herbs, green juices, green smoothies and soaked nuts/seeds the first day.

Day 2
Add in heartier foods like protein smoothies, UR bars, salads, and soups.

Day 3
You can start eating proteins (organic pastured meat and fish) and gluten-free grains.

Foods you can eat freely

  • Fruits and vegetables, especially those with dark pigments like kale and other dark leafy greens, tomatoes, red bell peppers, purple cabbage, blueberries, and cranberries.
  • Soaked nuts and seeds in small quantities.
  • Unfiltered cold-pressed flaxseed, olive, sesame, sunflower, almond, coconut, hemp, macadamia nut.
  • All green juices, vegetable juices.
  • Antioxidant-rich superfoods, such as acai, cacao, goji berries, spirulina, blueberries, maca, wheatgrass, hemp.
  • Fermented foods like raw sauerkraut, kefir, and miso to support a healthy gut and immune system.


Listen to your body. Continue to take the time to relax and ease into strenuous, sweat-inducing workouts. Remember your cleanse experience, and try to incorporate some of it into your new daily regimen.

Get the most out of your cleanse

Doing a juice cleanse has been said to help unleash the natural healing power of your body by ridding built up toxins. Giving your body a break from inflammatory foods like white flour, sugar, dairy and processed foods can be a powerful choice while feeding your body nourishing, nutrient dense organic juices, low glycemic lemonades and creamy nut milks rich in phytonutrients with naturally anti-inflammatory benefits. It may be the first step toward a long-lasting lifestyle change, or jumpstarting a weight-loss regimen by helping to retrain your taste buds as well as psychological connection to food. Urban Remedy’s colorful juice cleanses are packed with so much delicious goodness, you'll never believe something so healthy can be so satisfying.


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