Bottles of juice on ice

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Don't Do a Juice Cleanse
Bob often hears people talking about a year-end cleanse as a way to make up for the health "sins" they committed during the past 12 months—an idea that makes no sense to him. He says depriving yourself of key nutrients (not to mention solid food) will set you up to binge later that week or month. Worse, he says going without protein for too long can cause the loss of muscle as well as fat, and an excessive decrease in calories can slow metabolism, too—which is exactly what you don't want to happen.

Do: Instead of giving up solid food for a week, commit to a 12-week program that involves small changes and reasonable substitutions that you'll barely miss.
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