- 1 Juicing for weight loss: What you need to know
- 2 How Long should your juice diet last
- 3 Best Vegetables to Use on a Juice Diet
- 4 Best Juice Recipes for Weight Loss
- 5 Pros of Juicing for Weight loss
- 6 Cons of Juicing for Weight Loss
- 7 Tips to use before you start any juice diet
- 8 Final Thought on Juicing
- 9 Should You try a juice diet to lose weight?
Juicing for weight loss: What you need to know
If you’ve probably heard of Joe Cross, then you’ve probably wondered how you too can start your own juice diet and lose 100-pounds in 3-months.
These types of stories are very popular and have fueled the juicing for weight loss trend. But what exactly is juicing? Juicing is the process of extracting liquids from fruits and vegetables while discarding the solids.
The thought behind this is, is that juice is much easier for your body to digest. It is for this reason that juicing has often been considered as a way to cleanse or detox your body.
After a holiday binge or when you can’t seem to stop eating unhealthy foods. There’s nothing as good as drinking fresh nutrient-dense fruits and vegetables right?
However, for many who have gone through the juice diet, another clear benefit could be seen, that is weight loss.
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How does juicing for weight loss work?
The concept of juicing for weight loss just like any other weight loss diet involves only drinking fresh juice for a couple of days. The idea behind this is based on creating a caloric deficit.
On a juice diet, you are able to reduce your daily calories significantly allowing you to lose weight fast. That means you are taking in fewer calories and you’re body is forced to burn fat for energy.
When juicing, you’re drinking fresh juice with no solid food for a number of days.
There are various types of ways you can approach juicing for weight loss, the most common being a juice fast or a master cleanse.
However, it is important to note that while you will lose weight within a couple of days, you can expect to gain it all back after you resume your normal diet.
Reduced calorie intake
Unlike eating on a normal diet, you can expect to significantly cut calories when you juicing. This is because, on a juice diet, you will likely consume about 600- 1000 calories per day.
In comparison, the daily recommended calories for adults is 2000 – 2500 calories for men and women respectively. So it is not surprising that you will lose weight when juicing for weight loss.
How Long should your juice diet last
Many juice diets last for a period of 5 – 7 days.
As a beginner, you can always build up. Start with 1-day and see how you feel. The next time try 3-days and then finally try juicing for weight loss for 7-days.
Even though it is possible to go as far as 2-weeks, it is not recommended.
Best Vegetables to Use on a Juice Diet
With so many options and varieties to choose from, these are the best vegetables to use when juicing.
When you’re juicing several times a day, it gets pretty boring drinking the same green stuff every day. Beets provide a much-needed sweetness and vibrant intense red color to your juices.
In addition, this nutrient-dense vegetable is rich in minerals such as folate and manganese.
If the thought of chewing on broccoli is something you can’t stand, well you’re in luck. You can still get the benefits of this vegetable just by adding it to your juice diet.
Carrots are a great addition to any juice diet as they provide a much-needed sweetness especially when mixed in with leafy greens. They’re high in Vitamin A that has been shown to boost eyesight (3).
What’s more, carrot juice has been shown to improve skin health.
Cabbage may not be what comes to mind when you think about juicing for weight loss but you should. Not only do you get a good variety to choose from but also high in Vitamin C and K(4).
Did you know cabbage juice was once used to treat stomach ulcers? Yes, cabbage juice is good for gut health and you can read more on its benefits.
Remember that time everyone was trying out celery juice? It was much more than just hype and the benefits show why. Celery has risen in popularity as one of the best vegetables to juice due to it’s supposed healing benefits.
You can expect an added boost of Vitamin A, K, and folate. Besides, it has a very high water content making it very low in calories.
Cucumber makes for great base vegetables due to its high water content. It’s a perfect addition to any juice recipe especially if you’re not sure about the taste or flavor as it will greatly tone it down.
Besides, this small but mighty cucumber is also rich in Vitamin K, Vitamin C, potassium and manganese.
Kale is probably the superfood of vegetables. It’s one of the healthiest vegetables you can eat due to its high nutrient content. You can expect the same benefits when you add it to your juice diet.
It’s rich in Vitamin K, A, C and manganese(5)
Spinach is another leafy vegetable that is widely used in meal replacement smoothies due to its rich nutrient profile and mild flavor. By adding it to your juice recipes, you can expect an added boost of Vitamin A, K, and C.
9. Swiss chard
Even though often overlooked, swiss chard can make a wonderful addition to your juice diet. Each serving will give you a much-needed boost of Vitamin A, C, and K (6).
Wheatgrass shots anyone?
Wheatgrass is one of the vegetables you must have when juicing for weight loss. Unlike other vegetables on this list, wheatgrass contains at least 17 different amino acids some of which are essential.
In addition to being a great source of antioxidants, iron, copper, magnesium and phosphorous.
Best Juice Recipes for Weight Loss
Once you get started on your juice diet, having simple easy to follow recipes will save you time. One tip you can use especially if your aim to use lose weight, it to always have more vegetables than fruit.
Here some of the best recipes you can use;
1. Hot Pink Beets, Kale and Celery
What I love about this juice recipe from Vegannie is that it’s not only pleasing to the eye but she uses the best ingredient to come up with this recipe.
The sweet taste of the beets and carrots perfectly blends well with the taste of nutrient-dense kale. You will never suspect that this drink has celery in it, the taste is a perfect balance. Here’s the recipe
2. Belly fat-blasting cucumber and parsley juice
This recipe from mama bee is as straight forward as it gets when you think of juicing for beginners. The ingredient list is simple and easy to make for a good cup of green juice.
The addition of parsley and ginger gives it a great flavor that your taste buds will surely appreciate. Get the recipe here.
3. Kale, cucumber, celery, and apples
On a juice diet, you should expect kale as a staple ingredient in many recipes you will try.
This recipe by bestoflifemag makes an easy recipe perfect for beginners. The ingredient list is simple and easy to source anywhere.
4. Purple power cabbage juice
Cabbage is an often forgotten vegetable when it comes to juice diets and this recipe by juicing for health is a perfect way to enjoy your cabbage.
I love the fact that she used purple cabbage in this.
The combination with sweet pears gives a nice balance that ensures you will enjoy your drink. The addition of fresh ginger root gives this juice a much-needed spiciness to balance out everything.
You certainly won’t regret trying this juice recipe.
5. Beet, apples, and carrots
This recipe from delightful adventures is perfect for when you need a change from all the green juice you’ve been having. I love the combination of beets and carrots. Even though the recipe doesn’t have any leafy vegetables it still gets the job done.
It works prefects as a pick me up especially in the afternoon.
6. Orange glow
Kailey at Livingfreshdaily provides you with 5 different juice recipes to choose from. Her recipes are a creative spin to what you’re used to when juicing for weight loss.
Starting with this orange glow juice, it’s the perfect combo of carrots and orange.
It’s perfectly light and serves as a great option when you need something quick and easy. To balance out the sweetness, she used ginger and lemon.
7. Spinach, apple, and parsley
For most people, you’re either a spinach person or a kale person when juicing. This recipe from inspired taste is for the spinach lovers. The combination of spinach and cucumber is balanced out with zing provided by lemons in this recipe.
8. Full day juicing recipes
If you’re ready to get started on your 3-day juice fast, Erin from platings and pairings provides you with the perfect juice plan. You can choose from colorful beet juice, carrot ginger juice, green juice or grapefruit mint juice.
My personal favorite is carrot ginger juice. She added a pinch of fat-burning cayenne that will impress your taste buds.
Pros of Juicing for Weight loss
Increase the intake of fruits and vegetables
On average you should eat at least 9 servings of fruits and vegetables. For most of us, meeting that requirement is a challenge That is why some people opt to try juicing.
It’s a great way to take in more vegetables and fruits that you would otherwise not be able to incorporate in your diet.
Especially when you’re juicing for weight loss, you will have to drink several cups a day that will definitely increase your fruit and vegetable intake.
Fruits and vegetables are the best sources of vitamins, minerals, and antioxidants. What makes juicing healthy is that you’re getting a daily boost of these nutrients.
Because these nutrients, play several roles in the body such as immune-boosting Vitamin C, they a great way to improve your health.
Reduce your daily calories
Juicing for weight loss can help you reduce your daily calories This is especially useful when you need to lose weight for a special event. Because juice is significantly lower in calories than food on a normal diet, it can help you lose weight.
Cons of Juicing for Weight Loss
Your body is not getting all the nutrients it needs
Even though you’re probably getting a good boost of vitamins and minerals when you’re juicing it is not enough to sustain your body. Our bodies need all macronutrients in addition to these vitamins in order to thrive.
Unfortunately, when you juice, you’re not feeding your body all nutrients it needs. This is why it’s not advisable to go on a juice diet for more than 7-days.
You might lose muscle
Protein is probably one of the most important macronutrients. This is mostly because almost all tissues, cells and organs are made up of some type of protein.
In short, it does a lot in your body.
When you’re juicing for weight loss, you’re certainly not getting enough protein to maintain your muscles. This can lead to muscle loss which in turn slowly does your metabolism.
You will feel weak and tired
Expect to feel tired when you’re on any sort of juice fast. This is because you’re eating fewer calories than your body needs. Even though the goal might be to lose weight.
You will find that you won’t be able to engage in any exercise especially intense weight loss exercises. Your body is struggling to maintain you and that means you’re bound to feel weak.
Because you’re taking in such as a small number of calories when you’re juicing for weight loss, you will lose weight. However, expect to gain all the weight back after you resume your normal diet.
This is because, for any weight loss solution, you need to make changes that you can maintain long-term.
Tips to use before you start any juice diet
1. Buy organic
If you can, buy organic when you’re sourcing for juicing ingredients. Because you are consuming raw vegetables and fruits that means whatever is on is probably going to end up in your system too.
It’s for this reason that it’s advisable to choose organic produce when you want to start juicing.
2. More vegetables fewer fruits
If your goal is to lose weight, always have more vegetables than fruit in your juice recipes. Aim to have at least 80% vegetables or simply put a ratio of 4:1, 1 serving of fruit for every 4 servings of vegetables.
Vegetables contain fewer calories than fruits and this can help you with your weight loss goals.
3. Stay hydrated
Just because you’re on a juice fast doesn’t mean you should limit yourself. In fact, aim to have at least 6 servings of a 16-oz glass of juice. If you still feel you need to add more, consider some of these weight loss teas.
Also, because you’re taking in a lot of vitamins and minerals, drink more water to help your body in absorption.
4. Don’t do anything strenuous
When you’re on a juice fast, it’s best to stop any intense exercise routine. Your body is not getting enough calories at this point and adding strenuous exercises such as swimming or lifting weights will weaken you and may even result in fainting.
6. Don’t make it ahead
When it comes to raw juices, I’ll freeze it for later option doesn’t work. Fresh juice is meant to be drunk immediately. Not only are you encouraging the growth of disease-causing bacteria but you’re also losing out on some nutrients.
It’s much better for you to freeze your fruits and vegetables and then juice later.
7. Don’t overdo it
Because your body is not getting proper nutrition, you risk affecting your health if you prolong it.
8. After your juice diet
It’s important to remember than because your body has stayed without solids, it’s best to slowly reintroduce. Start small with healthy snacks or meals. Consider whole filling foods such as healthy fats and healthy proteins.
This is especially important if you have a sensitive stomach.
9. Consider making juice a part of your diet rather than a meal replacement
If you love juicing and you find yourself doing juice fats every now and then. Why not consider adding it to your daily diet. Juicing is nor a proper meal replacement as it deprives your body of essential nutrients.
As part of your daily diet, you get all the benefits without putting your health at risk.
Final Thought on Juicing
Juicing is a great way to boost your intake of fruits and vegetables especially if you struggle to get it on your normal diet. In addition, you will also increase your intake of vitamins, minerals, and antioxidants.
However, juicing for weight loss is not the best way to lose weight. This is mostly because a juice diet allows you to lose weight due to the caloric deficit achieved by cutting out solid food.
Because this is not something you can do long-term as it will affect your health, you should consider other sustainable weight loss plans.