The Ultimate 3 Day Juice Cleanse: Revitalise Your Health

A 3 day juice cleanse is the perfect balance between effectiveness and practicality.  This comprehensive guide walks you through preparation, execution and maximizing results from your cleanse.

💡 This is a deep-dive guide – packed with practical insights and tips.  We recommend bookmarking it and reading in chunks, if you’re short on time!

Table of Contents

What is a 3 Day Juice Cleanse?

Benefits of a 3-Day Juice Cleanse

3 Day Juice Fast: What Happens to Your Body Each Day

3-Day Juice Cleanse Plan: Daily Schedule & Recipes

Our Favourite Juices: Functional Ingredients that Cleanse

How to Prepare for a 3-Day Juice Cleanse

Breaking a 3-Day Juice Cleanse Safely

Frequently Asked Questions About 3-Day Juice Cleanses

What is a 3 Day Juice Cleanse?

A 3-day juice cleanse is a short-term fasting protocol where you consume only fresh, nutrient-dense juices instead of solid food for 72 hours.  With deep roots in antiquity and a long history across traditional healing systems, it offers a modern way to reset the body through natural means.  Unlike longer juice fasts that can last 7–10 days or more, a 3-day fast strikes the perfect balance between therapeutic value and practicality.

The 3-day timeframe is strategically chosen for several important reasons:

• Rapid Results: You’ll experience noticeable benefits within a short timeframe, providing immediate satisfaction and motivation.
• Weekend-Friendly: A 3-day cleanse can fit perfectly into a Friday-Sunday schedule, allowing you to complete the entire process without disrupting your work week.
• Metabolic Sweet Spot: Three days is long enough to initiate meaningful detoxification processes and early-stage fat metabolism (weight loss), but short enough to avoid more intense detox symptoms.  These symptoms, often referred to as a “healing crisis”, occur when the body rapidly releases stored toxins, sometimes causing mild headaches, fatigue or digestive changes.  The likelihood of experiencing these symptoms is minimised if you’ve completed a structured body cleanse first.
• Achievability: Most people find that committing to three days feels achievable, unlike longer cleanses which can be intimidating.
• Empowerment Shift: A 3-day fast helps break old food habits and emotional attachments, while also building confidence – laying a strong foundation for future wellness goals.

👉 Explore the wider world of juice fasting – from ancient roots to modern pioneers and scientific insights. Check out our complete juice cleanse guide.

Benefits of a 3-Day Juice Cleanse

A 3 day juice cleanse offers unique advantages that differ from both shorter and longer periods:

• Digestive Reset: A 3-day cleanse disrupts habitual eating cycles and emotional food dependencies, creating space for greater awareness and intentionality around food choices. Abstaining from food for three days gives your digestive system a meaningful break from the energy-intensive task of processing solid food.This allows for repair, reduced bloating and improved gut comfort.  For deeper healing and more sustainable results, a structured gut cleanse is recommended.
• Skin Complexion: The intense influx of nutrient-dense juices addresses dehydration, often resulting in a more radiant, hydrated appearance within just 72 hours.  Juices rich in vitamin C, antioxidants and bioavailable minerals help support collagen production and combat dullness.Skin may appear brighter, less inflamed and more even-toned as circulation improves and lymphatic stagnation decreases.  Many people also notice a reduction in puffiness.
• Energy Levels: Many people experience an increase in energy by Day 2 or 3 of a juice cleanse. This is partly due to the removal of inflammatory, processed foods and the sudden availability of easy-to-absorb nutrients.The digestive system, one of the body’s most energy-demanding processes, gets a break – freeing up vitality for repair and mental clarity.  People usually feel fresher, lighter and more energised.
• Inflammation Support: As inflammatory food triggers are removed and antioxidant-rich juices flood the system, many people experience reduced aches, tension, joint stiffness and a general sense of lightness – even within a 72-hour window. Juices rich in polyphenols, flavonoids, and vitamin C (from ginger, turmeric, lemon and leafy greens) actively help to downregulate inflammatory pathways.  At the same time, abstaining from processed foods, dairy, gluten and refined sugars lowers the burden on the immune system – which is closely linked to inflammation – an overstimulated immune response often drives chronic inflammatory symptoms.
• Weight Loss: While a juice cleanse provides some natural sugars, most people begin transitioning into fat-burning mode by late Day 2 or early Day 3, as glycogen stores become partially depleted and the body starts shifting toward alternative energy sources (body fat).  Weight loss is more pronounced when participants ease into the cleanse by gradually reducing their dietary intake in the lead-up to the fast – outlined later in this article.  It is further supported by a prior gut cleanse, which helps regulate blood sugar levels (shifting the body from fat storing to fat burning), improves nutrient absorption and reduces unhealthy food cravings.
• Emotional Wellbeing: Participants often report feeling mentally clear, emotionally grounded, and less reactive by the end of Day 3.  The pause from processed food stimulants (like sugar, caffeine and artificial additives) also contributes to more stable moods.  This emotional reset creates a powerful foundation for a more mindful, health-conscious lifestyle.

3 Day Juice Fast: What Happens to Your Body Each Day

Each day of your 3 day juice fast brings unique shifts – physically, mentally and emotionally.  While everyone’s experience is different, here’s a general overview of what you might expect during the process:

Day 1: The Adjustment Phase

What Happens:

• As blood sugar levels begin to dip, your body turns to stored glycogen (its short-term energy reserve) to maintain energy output.  This decline in circulating glucose often triggers hunger signals, as the body seeks more fuel.
• The digestive system begins to slow down as it no longer needs to break down solid food.
• You may notice cravings or mood shifts as your body adjusts to the absence of regular meals.

Short-Term Effects:

• Digestive Rest: Bloating may start to ease as the gut becomes less irritated and digestive activity slows down.
• Hydration: Juices begin replenishing fluids and electrolytes. 
• Detox Support: Everyday foods are accompanied by external toxins – including preservatives, pesticides and additives.  By fasting and switching to nutrient-dense juices, we remove this incoming toxic load, giving the liver and kidneys a much-needed break. This allows them to work more efficiently, optimising the elimination of internal metabolic waste and supporting the body’s natural cleansing rhythm.

💡 Tip: While juices hydrate, drinking extra water can further support kidney filtration and help flush out waste more efficiently.

Day 2: The Detox Effect

What Happens:

• Glycogen stores continue to deplete, and the body may begin tapping into fat reserves for energy.
• Cravings may intensify briefly – this is a normal psychological and biochemical response.
• Your digestive system enters a deeper rest phase, and you may have lighter, more efficient bowel movements.

Short-Term Effects:

• Stable Energy Levels & Mood: With less energy diverted toward digestion, the nervous system becomes more balanced and blood sugar levels stabilise – helping to lift mood, calm irritability and support emotional clarity.
• Skin Begins to Respond: Some notice reduced puffiness and a brighter tone as inflammation eases and hydration improves. 
• Inflammation begins to drop: The removal of inflammatory foods, paired with antioxidant-rich juices, supports reduced aches and tension – especially in areas like the lower back, joints or neck, where inflammation tends to accumulate.

💡 Tip: Add ginger and lemon to your juices — they can help reduce cravings, support digestion and ease symptoms like nausea or mild sluggishness.

Day 3: The Rejuvenation Phase

What Happens:

• Fat metabolism (weight loss) becomes more prominent as the body adjusts to fewer dietary sugars.
• Detoxification Continues: Cleansing remains active throughout the fast, particularly via the liver, kidneys, lymph, and skin.  While most people experience only subtle shifts during a 3-day cleanse, it’s possible to notice temporary effects like mild headaches, loose stools or minor skin flare-ups.  These are usually short-lived and simply reflect the body’s natural process of eliminating stored waste.
• Many people report increased mental clarity and emotional steadiness.

Short-Term Effects:

• Reduction in Bloating: Abdomen feels lighter and more comfortable.
• Weight Loss: Water retention drops and fat burning increases.
• Energy & Focus: Blood sugar levels become more balanced – reducing spikes and increasing mental clarity.
• Radiant Skin: Antioxidants and hydration continue to support a healthier skin complexion.
• Emotional Wellbeing: A better mood often emerges alongside improved energy, weight loss and skin clarity.  Completing the full cleanse also brings a sense of accomplishment and renewed motivation moving forward.

💡 Tip: Gentle stretching, light movement, or time in nature can amplify the mental and emotional benefits of your final day.

3-Day Juice Cleanse Plan: Daily Schedule & Recipes

Juice fasting can deliver powerful results on its own – but these benefits are significantly amplified when it follows a structured body detox.  At Nature Heal, our body cleanse programs begin by restoring gut health, then transition into a targeted liver detox.  Only once these foundations are in place do participants move into a juice cleanse or water fast, allowing for deeper, more sustainable transformation.

Daily Juice Timing & Detox Focus

The following framework will help you structure each day for optimal results.  These are flexible guidelines, not rigid rules – feel free to adjust based on your preferences, energy levels or past experience with body cleansing.

As a general rule, aim to drink between 2 to 3 litres of liquid per day, divided into 5 to 6 servings. Each juice should be around 350–500 ml, depending on your needs and appetite.  Sip slowly, ideally over a 15-minute period.

Your body’s cleansing rhythm changes throughout the day – and your choice of juices should support that rhythm.  Here’s how each phase of the day aligns with specific functions and goals.

Morning Routine: Hydration & Gentle Activation

In the morning, opt for light, hydrating and alkalising blends – like cucumber, celery, lemon and leafy greens.  These juices hydrate the body, gently activate digestion and support detox pathways via the liver and kidneys – which indirectly benefits the lymphatic system and other organs of elimination.

Begin each morning with warm lemon water, with ginger: adding fresh ginger helps stimulate digestion, support detoxification and reduce any feelings of sluggishness or queasiness – especially in the early stages of a cleanse.  

On the morning of Day-3, add a pinch of sea salt (not table salt) to support electrolyte balance.  After two days without sodium, and a steady influx of potassium from juices, some people may feel light-headed or “off” – this simple addition helps stabilise energy and restore equilibrium.

Suggested Juices:

• Morning Tonic: Lemon water with ginger.
• Green Detox: Cucumber, celery, apple, spinach, lemon and ginger.
• Cool Refresh: Watermelon, mint and lime.
• Super Greens: Spinach, kale, cucumber and lemon.

Start your day with the Morning Tonic at 7 AM, then follow with two juices spaced roughly an hour apart – around 8 AM and 9:30 – 10 AM.  Drink three juices in the morning to maintain steady energy and hydration.

💡 Tip: You’ll find juice recipes for different health conditions in our Learning Centre!

Afternoon Routine: Liver Support & Sustained Energy

In the afternoon, your body begins deeper metabolic processes, including fat mobilisation and liver detox.  Support this phase with liver-supportive juices, such as beetroot, carrot, spinach and turmeric.  These provide antioxidants, promote bile flow, and help the liver process what’s being released.

Suggested Juices:

• Golden Root: Carrot, orange, turmeric and ginger. 
• Liver Cleanse: Beetroot, carrot, spinach and lemon.
• Tropical Breeze: Pineapple, cucumber and mint.

Take your first afternoon juice around 12:30 PM, followed by another at 3:00 PM to maintain stable energy and support ongoing detox.  If needed, you can include a third juice around 4:30 PM if you’re feeling hungry or low on energy.  

Aim for 2 to 3 juices in the afternoon, spaced 2 to 3 hours apart, to keep the liver supported and blood sugar balanced as your cleanse deepens.

Evening Routine: Anti-Inflammatory & Calming

As the day winds down, the focus shifts to calming the nervous system, reducing inflammation and preparing the body for deep rest and regeneration.  Evening juices should be more grounding and soothing – supporting recovery while maintaining gentle blood sugar stability.

Suggested Juices:

• Golden Soothe: Pineapple, turmeric, lemon and ginger.
• Crimson Calm: Beetroot, apple, lemon and ginger.
• Amber Root: Carrot, orange, turmeric and cinnamon

Enjoy your first evening juice around 5:30 PM, followed by your final juice around 7:30 PM.  Two drinks in the evening are usually sufficient – one to reduce inflammation and one to help you wind down.  Choose blends that feel warm, restorative and gentle on the system.

💡 For a complete collection of juice recipes specifically designed for cleansing, check out our article on Recipes for Your Juice Fast.

Our Favourite Juices: Functional Ingredients that Cleanse

These are some of the most effective and versatile ingredients used across our cleansing recipes. Each one supports detoxification in a slightly different way – from improving circulation to aiding liver function or balancing electrolytes.  You’ll find these superstars featured in many of our recipes throughout the site:

• Lemon Juice: Stimulates digestive enzymes and supports liver function. 
• Ginger Juice: Reduces inflammation and improves circulation.
• Beetroot Juice: Enhances liver detox, supports bile flow and improves oxygenation. 
• Pomegranate Juice: Rich in antioxidants that support cardiovascular and cellular detox.
• Celery Juice: Provides natural sodium, supports kidney filtration and hydrates deeply. 
• Carrot Juice: Cooling and hydrating; rich in beta-carotene and antioxidants.
• Leafy Greens: Alkalising and packed with chlorophyll to help cleanse the blood and tissues.

💡 Wondering which juicer can best handle ingredients like beetroot, leafy greens or ginger?
Discover the pros and cons of different machines in our Juicer Buying Guide – and find the one that suits your cleanse best.

How to Prepare for a 3-Day Juice Cleanse

Jumping straight into a juice fast without preparation can lead to fatigue, hunger or intense detox symptoms.  At Nature Heal, we recommend preparing the body through a structured body cleansing and detoxification program first – creating the internal foundation for deeper, more effective healing through a juice cleanse or water fast.

Even if you’re not following a full body cleanse sequence, transitioning gently into the fast can make your experience far more comfortable and effective.

3 Days Before Your Cleanse

• Begin phasing out processed foods, caffeine, alcohol, dairy and refined sugars. 
• Increase your intake of fruits, vegetables, whole grains, and herbal teas. 
• Hydrate well: aim for at least 2.5L of water daily. 

2 Days Before Your Cleanse

• Reduce portion sizes to ease the digestive load. 
• Stick to light, plant-based meals (smoothies, salads, soups, lightly steamed vegetables).
• Start your mornings with warm lemon water to support digestion. 

1 Day Before Your Cleanse

• Eat only light plant-based meals: avoid meat, dairy, processed carbs and caffeine.
• Hydrate with herbal teas, coconut water and broths. 
• Prioritise good sleep to give your body a head-start before fasting begins.

💡 Proper preparation minimises cravings and detox side effects, making your cleanse smoother and more enjoyable.

Breaking a 3-Day Juice Cleanse Safely

In Naturopathy it’s said, “Any fool can fast, but only a wise man knows how to break a fast.”  After giving your digestive system a deep, restorative break – jumping straight into a celebratory feast can undo much of the progress you’ve just worked so hard to achieve.

At the end of a 3-day cleanse, digestion is still in a rested, low-functioning state – and overwhelming it with a heavy or complex meal can lead to bloating, fermentation and the growth of unwanted gut bacteria.  This doesn’t just cause discomfort – it can actually disrupt the microbiome and set the stage for future issues.

So, respect the process: The way you break your fast is just as important as the fast itself.

Day 1 Post-Cleanse: Reintroducing Light Foods

• Day 1 is about gently waking up your digestive system. 
• Start with hydrating fruits like watermelon, oranges or berries.
• Continue drinking plenty of water to support digestion and detox. 

Day 2 Post-Cleanse: Gradually Adding Solids

• Include heavier fruits like papaya, mango or pineapple.
• Try a light smoothie or blended vegetable soup – easy to digest and soothing. 
• Combine a small portion of steamed vegetables into a salad — portion sizes should remain minimal.

Day 3 Post-Cleanse & Beyond: Returning to Regular Eating

• Increase portion sizes for salads, soups and cooked vegetables. 
• Keep refined sugar, processed foods, and alcohol to a minimum for best results.
• Day 3 can be a return to a simple vegetarian-style diet, with moderate portions and a continued focus on easy-to-digest meals.

💡 Remember: if you go straight back to the lifestyle that made you feel sluggish in the first place, your results won’t last.  Use your cleanse as a launchpad for a more energised, health-aligned way of living.

📖 Read next:

➡️: Juice Cleanse: Your complete guide — from ancient roots and modern pioneers to benefits, preparation, and strategy.

➡️: Juicing Recipes: Discover recipes for energy, skin health, detox, and more.

➡️: Which Juicer: Our no-fluff guide to the best juicers between £100 and £300.

➡️: Juicing to Lower Blood Sugar: Explore how bitter gourd, spinach and more can support glucose balance.

➡️: Juicing in Antiquity: The historical roots of juice fasting through ancient cultures.

Frequently Asked Questions About 3-Day Juice Cleanses

Should I do a body cleanse before a juice cleanse?

Yes, we strongly recommend it.  Starting with a bowel cleanse followed by a liver flush clears the pathways of elimination and prevents toxin buildup.  This allows your juice cleanse to work more deeply and effectively.

Can I do a juice cleanse without prior preparation?

You can, but jumping in without preparation often leads to bloating, fatigue or digestive upset.  A 3-day transition plan helps your body ease into fasting mode.  See our guide above for a complete timeline.

Can I exercise during a 3-day juice cleanse?

Gentle movement is fine – think walking, stretching or restorative yoga.  Intense workouts can drain energy and lead to dizziness or fatigue.  Listen to your body and prioritise rest and recovery.

How much do I need to drink each day when I’m fasting?

Aim to drink between 2 to 3 litres of fresh juice daily, spaced evenly throughout the day.  In addition, include water to stay well hydrated and support kidney function.  

If you’re juicing at home, make sure your machine is efficient enough to extract the full volume — especially from fibrous or leafy ingredients. You can compare juicers to make sure you’re getting the most from every recipe.

Should I fast on fruit or vegetable juices?

Too much fruit can spike blood sugar and lead to energy crashes or cravings – see our guide on juices that support stable blood sugar levels for recommended combinations.  Aim for at least 60% of your juices to be vegetable-based.  You can still use a small amount of fruit for flavour and balance.

What is autointoxication?

Autointoxication occurs when mobilised toxins are not properly eliminated and instead get reabsorbed into the bloodstream – especially if the colon is sluggish or blocked.  During a juice fast, toxins released from tissues may recirculate if your elimination channels aren’t clear.  A prior bowel cleanse significantly reduces this risk by opening up the body’s detox pathways.

Can a juice detox boost energy levels?

Yes, especially when it follows a gut and liver cleanse.  Nutrient-dense juices free up digestive energy and support cellular repair, leading to greater clarity and vitality.  Many people feel a natural lift by Day 2 or 3.

What are the best detox drinks for supporting liver health?

Beetroot, carrot, leafy greens, lemon and turmeric are some of the best ingredients for liver detox. They’re rich in antioxidants and phytochemicals that reduce inflammation and support toxin elimination.  

Will I lose weight on a 3-day juice cleanse?

Most people lose body weight, mostly from reduced bloating, water retention and inflammation. While it’s not a long-term weight loss plan, it can be a great reset.  More sustained results can be achieved through a structured body cleansing and detoxification program. 

Can I work during a 3-day juice cleanse?

Yes, but it’s best to schedule it during a quieter period or over a weekend.  Some people feel tired or unfocused on Day 1 or 2, so plan accordingly.  Let colleagues know if you’re skipping meals or social events.

Who should avoid a 3-day juice fast?

Avoid juice fasting if you’re pregnant, breastfeeding, underweight, or taking medications that require food.  It’s also not advised for those with diabetes, blood sugar disorders, or a history of disordered eating.  Always consult a practitioner if you have a medical condition.

How to detox your liver?

At Nature Heal, we use fresh lemon juice, garlic and olive oil to stimulate liver detox and bile flow. These natural ingredients help flush toxins through the gallbladder and kidneys.  We always recommend completing a bowel cleanse first to avoid reabsorption.

How to detox your body?

A body cleanse is a structured process that should always begin with a gut cleanse.  This is followed by a targeted liver detox to support toxin processing and elimination.  Once those foundations are in place, participants complete the process with either a juice cleanse or a water fast for deeper cellular renewal.

Disclaimer: This content is for informational and educational purposes only and is not intended to diagnose, treat or cure any disease. It is not a substitute for professional medical advice. Please consult a qualified healthcare professional before making significant changes to your health regimen.