Calorie Counting
This 3-Day Reboot is designed to provide
approximately 1,200 calories or more a day but actual
calories and yields will vary depending on your juicer. We
don’t focus on counting calories. In fact, drinking more
vegetable juice and water, not less like your average “diet
plan,” will work best for weight loss. If you don’t want to
lose weight, you can still Reboot for the amazing health
benets. Just aim to drink more juice to support your
metabolism.
Set Your Reboot Expectations
Think of juicing like any new skill: it takes practice. In the
beginning, you may experience some
setbacks. Don’t worry that’s all part of the process.
As you start this 3-Day Reboot, you may be eliminating
many of your comfort foods so you may experience
some emotional release along with some physical symp-
toms. Be prepared for a few aches and pains, snies or
cranky feelings. To set yourself up for success, follow
the Getting Ready steps below. Similarly, take a few days
afterward to include lots of fruits and veggies in your
daily diet.
Getting Ready
The cleaner your diet is going into the Reboot, the faster
you will get to the feel-great phase! The week before
you start your Reboot:
•
Reduce processed or “junk” foods, white
ours, sugar, desserts, fried food
•
Eliminate fast food, processed meats like
bacon or deli meats.
• Transition off meat
•
Transition off dairy
•
Reduce caffeine and work to eliminate alcohol
•
Stay hydrated (at least 64-72 ounces (2-2.5 Litres)
a day, or more if you are over weight or active)
•
Get extra sleep
•
Eat more salads, beans, legumes, nuts,
seeds and vegetables
•
Drink at least one fresh juice daily
• Purchase or borrow a juicer if you don’t
already have one. See our Juicer Buying Guide.
One Day Before Reboot
Medication: Stop all non-prescription vitamins and
supplements during the Reboot, unless you have been
advised to take them by a physician. Don’t take any
self-prescribed, over the-counter medications.
Juicer: Set up your juicer the night before—get all parts
cleaned and ready on your kitchen counter.
Exercise
Physical activity is important during your Reboot but we
recommend you take it easy for three days. When you
Reboot, you want to conserve energy to help your body
rest and keep your immune system strong. You may also
be ingesting fewer calories and macronutrients such
as protein and carbohydrates than usual so you’ll want
to downshift your workout accordingly. Walking, gentle
yoga, tai chi, Pilates, and easy cycling are all examples of
good activities to do during your Reboot.
Possible Side Effects or Symptoms
While there are many potential benets of consuming
a plant-based diet, there are some potentially serious
side effects of a Reboot that you need to be aware of.
If any of these symptoms occur please consult your
physician to be sure you can manage them wisely.
Most side effects are temporary and will resolve after a
few days, or once you resume a healthy diet following
your Reboot. These include but are not limited to:
fatigue, headache, dizziness, low blood sugar,
constipation or diarrhea. Increasing your uid intake by
drinking more water, coconut water or another juice, can
often resolve these side effects.
If you experience any of the following symptoms, please
stop your Reboot and contact your physician: fainting,
extreme dizziness, low blood pressure, signicant weight
loss, vomiting, severe diarrhea. Take care to evaluate
how you are responding to the Reboot before driving or
operating any heavy machinery.
After Your Reboot
After your 10-Day Reboot, you can keep juicing by
including a juice a day to enjoy more fruits and
vegetables. If you have moderate or signicant
weight loss goals, consider a longer Reboot. The
rst 3 days of a Reboot are typically the hardest,
once you’ve completed 10 days, feel free to keep
going if you are feeling good.
If you have specic health issues, check out our website
to nd fruit, veggie and juice recipes that can help. You
can nd more plans at RebootwithJoe.com, in the
“Reboot with Joe Juice Diet” book.
The Joe Cross 10 Day Reboot Plan P 3