At the beginning of the new year, most people decide to get in shape, improve mental health, lose a few pounds, and live a healthier life. These goals are entirely achievable. To make that happen, you may be tempted to adopt some good habits or try a popular diet program like the Clean 9 diet. This diet program is becom,ing more and more popular, so it’s impossible not to wonder whether it can be helpful for you as well. This Clean 9 detox a quick review has all the answers to your questions. Read on to get in-depth information about Clean 9.
What is Clean 9 detox?
Clean 9 detox is a program designed specifically to provide quick weight loss. The program was created by Forever Living company, a brand of health and wellness supplements and one of the top multi level marketing companies, and it includes the use of its products. In a nutshell, Clean 9 is a very low-calorie plan where a person uses supplements and meal replacement shakes and beverages instead of some meals. This detox diet also involves eliminating some foods from your diet entirely, for nine days.
Advocates of Clean 9 claim this approach helps them feel more energetic and also state it cleanses their body thereby making them look and feel lighter.
The program is based on the idea that toxins surround our fat cells. These toxins stem from an unhealthy diet, home, atmosphere, environment, and even our cars. The main objective of Clean 9 is to strip away those toxins. As a result, fat cells become exposed, and the body gets access to the food store to produce energy. Basically, the diet program is focused primarily on eliminating toxins not fat cells per se. You burn fat cells when exercising.
How to start with Clean 9 detox?
Many weight-loss programs require making a few adjustments in the diet regimen, and this one is not the exception. However, to start with Clean 9 you need to buy a diet packaging from Forever Living.
The pack includes the following:
- Forever Aloe Vera Gel – 2 bottles – supports the immune system, promotes nutrient absorption and digestive function, and maintains energy levels
- Forever Fiber – 9 sticks – promotes a feeling of fullness
- Forever Therm – 18 tablets – supports metabolism
- Forever Garcinia Plus – 54 soft gels – helps the body burn more fat and suppresses appetite by elevating the levels of the neurotransmitter serotonin
- Forever Lite Ultra – 1 pouch – supplies the body with vitamins, minerals, and protein
With these dietary supplement options, customers also get a tape measure. Purchasing the diet or detox pack is only the beginning. You need to use all the supplements correctly. To make it easier, Forever Living Clean 9 is divided into three sections or parts.
Prices tend to vary due to the site running for each location or country specifically.
Part 1
The first part of the diet takes place on days 1 and 2. For breakfast, you need to take two garcinia soft gels with a glass of water and ½ cup of aloe vera gel. Snack time should include water with one fiber stick.
Over lunch, you need to take two garcinia soft gels, a glass of water with ½ cup of aloe vera gel, followed by one tablet of Forever Therm and one meal replacement shake. Make sure the shake is made with skimmed milk.
Evening meal is the same as breakfast.
During the evening, you need to drink a glass of water and ½ cup of aloe vera gel.
Part 2
This part takes place from the third to the eighth day of the day. Breakfast is the same as lunch above. Basically, you need to take two garcinia soft gels, a glass of water with ½ cup of aloe vera gel, one tablet of Forever Therm, and one meal replacement beverage with skimmed milk.
After breakfast, you need to work out at moderate intensity for 30 minutes.
Use one fiber stick and water as a snack.
Lunch should include two garcinia soft gels, one tablet of Forever Therm, and one meal replacement shake with skimmed milk.
Dinner needs to comprise of two garcinia soft gels followed by a meal of 600 calories (+ 200 additional calories for men or a meal replacement drink).
Part 3
The third part of the diet is also the last day of the program – day nine. Here, breakfast is the same as in Part 2, after which you need to exercise for 30 minutes at moderate intensity.
Snack time is reserved for water with one fiber stick.
Lunch consists of two garcinia soft gels followed by one tablet of Forever Therm and a very low-calorie meal (300 calories) which is also low in sugar.
For dinner, you can have two garcinia soft gels and a meal with 600 calories (men can add an extra meal replacement beverage or 200 additional calories).
Foods to eat on the Clean 9 diet
While the Clean 9 diet is very low in calories and contains some meal replacement drinks you need to have regularly, there are still plenty of free foods for you to consume. Start eating the following:
- Fruits: apples, apricots, berries, cherries, grapes, kiwi, grapefruit, oranges, peaches, strawberries, prunes, plums
- Vegetables: artichokes, arugula, asparagus, cauliflower, broccoli, celery, cucumber, eggplant, kale, leeks, spring onions, tomatoes, spinach, soybeans, snow peas, snap peas, lettuce
Do the supplements work?
Clean 9 detox revolves around products made by this brand. That’s why you need to use aloe vera gel, garcinia supplements, and Forever Therm tablets.
Aloe vera gel
Aloe vera gel, or its inner leaf, is the core of this program. The gel delivers vitamins, minerals, enzymes, trace elements, amino acids, and a laxative called anthraquinone. Consumption of aloe vera plant can aid in weight loss and support weight management. Studies show anti-obesity properties of aloe vera depend greatly on the type of diet you consume (1). One study of obese persons with prediabetes or early untreated diabetes mellitus found aloe vera gel reduced body fat mass, body weight, and insulin resistance and blood sugar levels (2).
Indeed, aloe vera gel is known for its anti-diabetic as well as antibacterial, anti-tumor, and antioxidant effects (3, 4, 5).
Garcinia plus
Garcinia cambogia is a tropical fruit and a popular weight-loss supplement. It has been used in traditional medicine for many years. Native to South and Southeast Asia, Garcinia contains hydroxycitric acid (HCA), an active compound responsible for the weight-loss effects of this fruit (6). Supplementation with garcinia Cambogia extract can contribute to a modest weight loss, studies reveal (7). Garcinia is particularly useful in decreasing abdominal fat, which can be quite stubborn (8).
Several mechanisms of action help garcinia promote weight loss. These include appetite suppression, reducing abdominal fat, inhibiting fat production.
Forever Therm
Forever Therm herbal supplement is meant to provide energy and speed up a person’s metabolism. The main ingredients in this product are green tea extract and raspberry ketones. Consumption of green tea can accelerate the metabolic rate and thereby help you slim down (9).
In other words, while there are no studies on the specific supplements from the Clean 9 program, evidence shows ingredients they use can promote metabolism and support weight loss.
Can you drink green tea on Clean 9 detox?
Green tea is well-known for its weight-loss effects. So, you may be tempted to drink it while on the Clean 9 diet in order to boost your results. If you think green tea is necessary, you can drink it. That being said, you should keep in mind green tea contains a specific amount of caffeine, which is known for stimulant properties. However, Therm tablets already give you a caffeine boost thanks to green tea extract, but the product also contains raspberry ketones. That means there’s no need to drink green tea unless you really want to.
Does C9 help in weight loss?
The biggest question about Clean 9 detox is whether it works and can it promote weight loss. Many people claim this diet works and report it helps them to slim down. Reports of success and failure are anecdotal, primarily because no studies have focused on C9 specifically. Since no research has investigated Clean 9, its efficacy, safety, and mechanisms of action, it’s difficult to determine whether it can help you lose weight or not.
That being said, Clean 9 is a low-calorie diet, and these kinds of diets have been explored to some extent. They are likely to promote weight loss by creating a calorie deficit where the number of calories you burn is a lot bigger than the calorie intake. Weight loss in these cases is usually short-term due to significant calorie restriction. Some studies show very low-calorie diets can provide rapid weight loss and decrease waist-to-hip and waist-to-thigh ratios (10).
A certain portion of the lost weight isn’t necessarily due to the fat-burning effect. Instead, they’re likely connected to the loss of water weight and stored carbohydrates.
Very low-calorie diets are not a sustainable weight-loss solution. Many people end up regaining weight unless their changes to the diet are long-term. Once you start eating normally, you risk the yo-yo effect where a person regains the weight they lost.
A study from the journal Obesity Reviews explains that weight regains after a very low-calorie diet is influenced by cellularity and metabolic characteristics of adipose tissues (11).
To sum up this section, Clean 9 may provide a short-term weight loss. Considering the nature of this diet, there is a risk of regaining the weight you lose. Clean 9 diet requires studies that will focus on its mechanisms of action primarily. At this point, there is no such research.
How much weight can you lose on the Clean 9?
Even though the Clean 9 detox can promote weight loss, the exact number of pounds you can lose is unclear. The results vary from one person to another as various factors determine how people started losing weight. Your metabolism, current weight, fitness levels, and other factors play a role in how much weight you can lose with this approach. Some people lose 3-4kg (6.6-8.8 lbs) during nine days of the weight loss program. Others can lose more, up to 10kg (22 lbs) or less than that.
Advocates of the Clean 9 explain this approach is primarily about losing inches. Most people drop a dress or pants size by the time they’re done with the Clean 9 program. Continuing with the program may help people lose a second dress or pants size.
How much weight can you lose in a week?
Since Clean 9 is a nine-day program, the amount of weight you lose in a week doesn’t differ much from the extra pounds you can drop by the time you’re done. Basically, people can lose around 6.6 lbs or even more than that. If they continue following the program for the next nine days, they can lose more weight, at least 12 lbs in total. Of course, the actual results vary from person to person.
If you plan to follow Clean 9 for more than nine days, you should definitely consult your healthcare provider. Keep in mind this is a very low-calorie approach to weight loss and losing weight quickly isn’t as simple as ditching meals in favor of replacement drinks. To maintain your weight loss and healthier body, you will need to make sure you adhere to a healthy diet. Healthier lifestyle is key to achieving your body goals.
Can I do it without exercise?
The short answer is: no, you can’t. If you take a look at the Clean 9 program, you will notice it’s necessary to get at least 30 minutes of moderate-intensity exercise in parts two and three. Therefore, if you were to avoid exercising, you wouldn’t be able to get the most from this program.
Good thing is that the level of exercise on the Clean 9 diet plan is moderate and 30 minutes is easy to fit into your schedule, regardless of how busy and hectic it might be.
Generally speaking, healthy eating and exercise should come hand in hand for successful and healthy weight loss. A study from the Journal of Clinical Endocrinology and Metabolism confirmed adding exercise to a very low-calorie diet can induce more fat loss. Exercise has the potential to augment maximum aerobic capacity and skeletal muscle mitochondrial DNA (mDNA) content (12). Other studies also show that hypocaloric protocols utilizing exercise are more effective than those that focus on nutrition alone (13).
Creators of the Clean 9 diet advise that person training for a run or other high-energy sports activity should skip the first two days of the program. Or, alternatively, they can split the program into two parts of four days followed by two days of normal eating. Then, do the second five days. There is also an option to increase the number of meal replacement shakes e.g. add one shake a day for extra 300 calories, or you can start with 600-calorie meals from day one. This is necessary to preserve energy boost during the periods of cleanse, where the number of calories you consume tends to be lower. Plus, when the diet program exposes fat cells, it’s exercise’s job to burn that fat and help you slim down.
In a nutshell, Clean 9 detox requires exercise in moderate-intensity, recommended by the brand that created the program. Examples of moderate-intensity activities you can do include brisk walking, water aerobics, riding a bicycle, dancing, playing tennis, hiking, pushing a lawnmower, rollerblading, just to name a few.
Is Clean 9 detox safe? Are there any side effects?
Before you decide whether the Clean 9 diet is worth trying, bear in mind there are a few adverse reactions to be aware of. You see, Clean 9 is a very low-calorie diet. Diets with significant calorie restriction can cause adverse reactions in the form of irritability, tiredness, headache, dizziness, and nausea. Some people end up gaining weight once they stop following these diets (14).
Aloe vera, a major component of this diet, is generally safe for use. That said, some people may experience side effects such as nausea, stomach problems, tiredness, and dizziness. Allergic reactions and liver toxicity due to sustained use are possible, but rare adverse reactions of aloe gel as well (15, 16).
Pregnant and breastfeeding women may want to avoid the Clean 9 diet because aloe vera may cause stomach upset in breastfeeding infants or induce early contractions (17).
Persons with diabetes may need to avoid the Clean 9 diet, as well. Or, at least, consult your healthcare provider before you start with this program. Why? This diet is low in calories and carbs and aloe vera also has the potential to further reduce blood glucose levels. In order to avoid potential problems, the best thing to do is to consult a healthcare professional.
Adverse reactions and safe doses of other supplements included in the Clean 9 diet are poorly studied.
Conclusion
Clean 9 detox is one of many programs that promise fast weight loss without too much effort. Supplements used in this program have been effective in many studies. That being said, Clean 9 weight loss programme requires a significant calorie restriction and may be difficult to follow, even for nine days. You may have hunger pangs or feel hungry quite often. If you want to give it a try, make sure to consult your doctor first because there’s little evidence about it. For many people, changing eating habits and regular exercise still work the best for sustainable weight loss.
References:
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- https://pubmed.ncbi.nlm.nih.gov/23735317/
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- https://pubmed.ncbi.nlm.nih.gov/10885091/
- https://pubmed.ncbi.nlm.nih.gov/21197150/
- https://pubmed.ncbi.nlm.nih.gov/17215177/
- https://pubmed.ncbi.nlm.nih.gov/24944404/
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