Juicing for weight loss is a diet trend that has been making rounds for some time now. It focuses on juicing fruits and vegetables and using them as a meal replacement or a supplement to meals. However, does juicing really help in weight loss? Is it a sustainable method for weight loss? In this article, we will take an in-depth look at this topic.
Can Juicing Help You To Lose Weight?
Though there is no formal research to support that juicing help with weight loss there is enough anecdotal evidence that proves juice diets or juice fasts as many people call it, may lead to rapid weight loss in the short term, especially when the diet is very low in calories.
However, it is not advisable to continue with the juice diet for long as it may have some negative health consequences because of severe calorie restriction (less than 1000 calories), especially if you follow the diet for more than a few days at a time. Also, most people find it difficult to sustain such a restrictive diet for long. So you are likely to gain back weight once you stop the juice diet.
How to Plan Juice Diet For Weight Loss
In order to get maximum benefit for juice dieting for weight loss, you should have a proper plan.
Buy a Good Juicer first: You can buy a cold press or masticating juicer (more expensive) or a centrifugal juicer. If you are looking at adopting a juicing lifestyle and are looking for more than a fruit smoothie type of drink you better buy a masticating juicer. A masticating juicer gets the most nutrition out of your drinks including the vitamins, minerals and enzymes that make up the juice of leafy greens and make them a part of your diet. a masticating juicer will give you 20% more juice by extracting the maximum juice from your veggies and fruits than a centrifugal juicer, thus saving you money on buying more vegetables and fruits.
The downside of the masticating juicer is it’s expensive but now a new model is available at Amazon for less than $150 which has become quite popular. On the other hand, you are not bothered about the nutrient content in your juice and thinking about juicing for short term only you can get a centrifugal juicer like this one for less than $50.
Buy different types of vegetables and Fruits: Ideally, your juice should be made of 2/3 vegetables and 1/3 fruit. Some of the fruits and veggies you must include in your diet are pears, green apple, kale leaves, carrot, beet, cucumber and other cruciferous vegetables and leafy vegetables. You can add frozen fruit and vegetable to the juice that does not contain sugar. It will thicken up the juice.
Add some fiber to your diet: Low fiber diet can lead to constipation and fluctuations of sugar level in blood. So consider adding some fiber supplements to your diet. You can also consider adding Chia seeds to your juice to give it a texture and extra nutrient. According to USDA,1 ounce of dry chia seeds has nearly 10 gm fiber and 4.6 gm protein. It will also add significant amounts of calcium, phosphorus, magnesium, zinc, omega-3 fatty acids and several vitamins to your juice to make it more healthy.
Juicing Recipes For Weight Loss
There are uncountable websites suggesting different juicing recipes for weight loss. So instead of adding more to eat, I would suggest a day’s worth of weight loss recipe for you.
Start your day with a shot of wheatgrass juice. While there is no direct evidence that wheatgrass itself will help in weight loss, several studies have found that the thylakoids in wheatgrass will make you feel more satiated by slowing down the emptying of the stomach and increase the release of hormones that decrease hunger. It is best to have wheatgrass juice without adding anything to it.
Have a glass of tomato and vegetable juice. You can add all ingredients of a healthy salad with this juice like carrot, celery, lettuce. Just take care to add less salt than the bottled variety.
Strawberry cucumber juice can be your next meal. Strawberries are the third-best food source of polyphenols, antioxidants. You can also add an apple to make it tastier.
Carrot –Orange Juice. You can jazz it up by adding a yellow tomato or apple.
It’s important to remember that juicing requires large quantities of vegetables and fruits. For example -it takes 6 to 8 large carrots to make 1 glass of carrot juice. So the costs can add up. To actually lost weight through juicing makes it as healthy as possible. Ensure no sugar is added to the juice, keep a watch on your calories and add a fiber supplement to make it a success.