Today’s lifestyle and diet have increased the number of people who are overweight or obese around the world. Recently there has been a rise in weight loss diets such as calorie deficit diet, keto diet and juicing. The term ‘Juicing’ is used when a person consumes healthy fruit or vegetable juice instead of consuming a meal.
This juice may include as little as 2 components or as many as 7-8. Furthermore, you may add spices, honey, lemon juice, or seasoning to impart flavour to the liquid. Juicing is a popular health practise that aids in weight loss while also providing a number of other health advantages.
It is important to note that juicing is an additional step in the weight-loss journey. In order to reach a healthy weight, there are many more steps that need to be taken. Juicing is usually a good way to lose weight because it causes you to eat less calories than you burn. Therefore, it may lead to a loss of water and muscle mass in the body. As a result, juicing combined with regular exercise and a healthy diet is necessary to achieve healthy weight loss.
You can find multiple weight-loss diets on the internet, magazines, and articles, which claim to be a quick action mode. However, these diets aren’t sustainable in the long run and may be detrimental to one’s health.
The only natural and healthy way to lose weight is by changing unhealthy lifestyle routines and adopting healthy ones. Consistency is critical; making small changes every day can create a significant impact.
There are several juice varieties and preparation methods. We’ll discuss 10 of the most popular, nutritious, and affordable weight reduction juices in this article.
Classic Green Juice for Weight Loss
One of the most popular weight loss juices is green juice. Green juices are full of vitamins, minerals, and antioxidants.
Green juice can have different ingredients like green fruits, leafy vegetables and cruciferous vegetables. Usually, these are spinach, green apples, celery, kale and many more. There are many forms of green juices.
Health Benefits of Green Juice for Weight Loss
1. Removing carcinogens from the body
The green leafy vegetables in green juice contain bioactive phytochemicals.
They are called isothiocyanate and sulforaphane. Research suggests that these compounds help produce enzymes that remove carcinogens and other harmful chemicals from the body.
2. Supplies antioxidants in the body
The antioxidants present in green juice act as scavengers for harmful free radicals present in the body.
These free radicals are highly reactive and infamous for causing DNA mutations. These can induce multiple types of cancers. Therefore, antioxidants are necessary to detoxify the body of these reactive species.
3. Detoxification of the body
Drinking green juice leads to weight loss and detox. Green juice provides a surplus of nutrients, vitamins and antioxidants. It creates a feeling of fullness while simultaneously limiting the number of calories. The calorie deficit diet helps to promote weight loss, specifically by reducing the amount of fat found in the body.
A lot of the toxins in our body get converted to fat. Therefore, when the levels of fat decreases, the toxins also reduce. Juicing causes an increase in urine production, which contributes to detoxification.
4. Skin and eye benefits
Compounds like beta-carotene, lutein, and quercetin promote skin and eye repair. Also, the high extent of vitamins such as vitamin A and C are beneficial to the skin.
5. Reduces inflammation
Cucumbers mainly help in reducing inflammation and swelling. According to research, cucumbers inhibit the activity of pro-inflammatory enzymes. Additionally, because of their high water content, cucumbers are excellent sources of hydration for the body.
Best Weight Loss Juices Recipes
1. Spinach Cucumber Juice
- Servings: 2 servings
- Preparation time: 10 mins
Ingredients
- Chopped spinach (can substitute with kale): 1 bunch
- Lemons (peeled and sliced): 1-2
- Ginger (peeled and crushed): 1inch
- Cucumbers (cut into strips): 1-2
- Green apples (sliced): 2 large
- Honey (optional): 1 teaspoon
Method
- Wash all the fruits and vegetables.
- Blend the ingredients in a juicer.
- Strain through a sieve
- Add honey to sweeten (optional)
2. Coriander Apple Juice
- Servings: 1
- Preparation time: 10 mins
Ingredients
- Large spinach leaves (chopped): 2
- A handful of fresh coriander
- Apple of choice (chopped): 1 large
- Peeled Lemons: 2
- Honey (optional)
Method
- Wash all the ingredients well.
- Add each item into the juicer.
- Blend it for about 10 minutes.
- Pour the juice into a glass.
- You can also add honey to sweeten.
3. Celery Pear Weight Loss Juice
- Servings: 1
- Preparation time: 10 mins
Ingredients
- Chopped celery stick: 1
- Chopped spinach leaves: 2 large
- Fennel seeds: 1 tablespoon
- Ginger (peeled and crushed): ½ inch
- Pears (peeled and chopped): 2
- Honey (optional)
Method
- Wash the ingredients well.
- Put everything in the juicer and blend for 10 minutes.
- Strain the juice into a glass.
- Add honey to sweeten.
4. Apple Beetroot Carrot Juice (ABC Juice)
As the name suggests, this juice mixes carrots, beetroot and apple. As a result, it is relatively sweet and tasty.
- Servings: 1
- Preparation time: 10 mins
Ingredients
- Apples of your choice (chopped): 2
- Beetroot (peeled and chopped): ½
- Carrot (peeled and chopped): 2
- Crushed Ginger: 1 inch
- Lemon: ½
- Sea salt: 1 pinch
- Honey: 1 teaspoon (optional)
Method
- Wash the ingredients well.
- Place chopped items along with ginger in a juicer.
- Blend for 10 minutes.
- Strain into a glass and add 1-2 tsp of lemon juice
- Add one teaspoon of honey to sweeten (optional)
Health Benefits of ABC Juice
1. Anticancer effects:
Polyacetylenes, beta carotene, and lutein in carrots have anti-cancer properties. They are good for leukaemia cells.
One study found that treating leukaemia with carrot juice extract for three days decreases tumour cell growth and differentiation. Additionally, carrot juice extract can help inhibit the growth of colon cancer cells as well.
2. Antioxidant properties:
Carrots and apples both have a high antioxidant content and a great addition to any weight loss juice. Antioxidants reduce oxidative stress and keep us fit.
Consequently, they decrease the chances of mutation-induced cancers. Additionally, they also help reduce inflammation and get rid of reactive species like free radicals.
3. Vitamin A content:
In one serving of the carrot-apple juice, you consume about 2.8 mg of vitamin A. Therefore, it takes care of your daily vitamin A needs.
It is almost twice the amount that your body needs. Vitamin A can help improve metabolic processes. Also, it is good for eyesight, skin and hair health.
4. Immunity booster:
Vitamin A and C promote a healthy immune system and assist with a variety of immunological responses. Therefore, it is essential to consume a good amount of vitamin A and vitamin C daily. The carrot-apple juice contains these vitamins in abundance.
5. Provides a high amount of nutrients faster:
Juices contain little to no fibres, and they can be absorbed by the body quickly and much more effectively. Therefore, the surplus of nutrients and vitamins can be available to the bloodstream much faster than meals. Thus, these juices can benefit people who cannot swallow properly or undergo gastrointestinal problems.
5. Amla Turmeric Weight Loss Juice
Recipe
- Servings: 1
- Preparation time: 10 mins
Ingredients
- Fresh Amla (chopped): 2
- Turmeric powder: 50 gm
- Ginger, peeled and crushed: 25 gm
- Pudina leaves 8-10
- Honey (optional)
Method
- Wash all the ingredients
- Put all the ingredients in a juicer along with some water.
- Strain the juice through a strainer and transfer it into a glass
- Add honey to sweeten
Benefits of Amla Turmeric Juice
It is an excellent weight loss juice, immunity booster and provides our body with many antioxidants and anti-inflammatory compounds.
Additionally, it can also improve skin texture and help combat acne. It also can be beneficial for boosting immunity and good for COVID-19.
6. Orange Papaya Juice
Recipe
- Servings: 2
- Preparation time: 10 mins
- Calories: 200 cal
Ingredients
- Fresh oranges (peeled): 2
- Fresh papaya (chopped): 2 cups
- Coconut milk (can be substituted with coconut water or regular water): ¼ cup
- Honey (optional)
Method
- Wash the ingredients.
- Put everything into the juicer and blend for 10 minutes.
- Strain the juice into a glass.
- Add honey to sweeten.
Benefits of Orange Papaya Juice
It contains a high amount of vitamin C,necessary for the efficient functioning of the immune system.
As a result, it’s a great way to combat sickness and a preventative measure for COVID-19. Additionally, papaya is excellent for the digestive system and prevents constipation.
7. Beetroot Pomegranate Juice
Recipe
- Servings: 2
- Preparation time: 10 mins
- Calories: 200 cal
Ingredients:
- Beetroots- 2 (peeled and chopped)
- Pomegranate: 2 cups
- Lemon Juice (to taste)
- Honey (optional)
Method
- Wash the ingredients and put everything into the juicer. Then, blend for 10 minutes.
- Strain the juice into a glass.
- Add honey to sweeten.
Benefits of Beetroot Pomegranate Juice
It contains high levels of antioxidants, minerals, nutrients, and vitamins, all necessary to carry out multiple functions in the body.
Additionally, this juice has a high quantity of iron to promote the formation of haemoglobin in the blood.
8. Ginger Curry Leaves Juice
Recipe
- Servings: 2
- Preparation time: 5 mins
Ingredients
- Fresh curry leaves: 1 cup
- Honey: 2 teaspoons
- Ginger (peeled and crushed): 1 inch
- Lemon: 1/2
- Salt: To taste
Method
- Wash the ingredients properly.
- Put everything through the juicer and blend for 10 minutes.
- Strain the juice into a glass.
- Add honey and salt to taste.
Benefits of Ginger Curry Leaves Juice
This juice is an excellent source of folic acid, which helps produce healthy new cells. Moreover, its antioxidants and bioactive compounds may slow down skin ageing and greying of hair. This juice also has mild laxative effects on a healthy digestive system.
9. Mixed Fruit Juice
Recipe
- Servings: 2
- Preparation time: 10 mins
- Calories: 200 cal
Ingredients
- Oranges (peeled): 4
- Apple of choice (peeled and chopped): 1 big
- Grapes of preference: 2 cups
- Kiwi pieces (optional): 1 cup
- Honey (optional): 1 tablespoon
- A lemon wedge
Method
- Wash all the fruits and ingredients.
- Put the pieces of apple, oranges, grapes and kiwi in the mixer and blend for 2 minutes.
- Add honey and lemon juice if required and blend for one more minute.
- Take out the juice from the blender into the strainer.
- Serve in a glass.
10. Pomegranate Blueberry Juice
This juice has a relatively sweeter taste due to sweet fruits like pomegranate and blueberries. It is rich in vitamins, minerals, and antioxidants.
Recipe
- Servings: 4
- Preparation time: 30 mins
- Calories: 600
Ingredients
- Pomegranate seeds: 5 cups
- Blueberries: 2 cups
- Water: Half a cup
- Lemon Juice: Half a tablespoon
- Honey: 1.5 tablespoons
- Rosemary: 1 teaspoon
Method
- Wash both the fruits before adding them to a juicer along with the rosemary.
- Collect the juice in a glass and, using a sieve to remove the solid pieces.
- Add lemon juice and honey to the juice, and it is ready to serve
Benefits of Pomegranate Blueberry Juice
1. Anti-cancer Properties
Blueberries’ are anti-cancerous. Studies demonstrate a correlation between proanthocyanidin and cancer. They have anti-proliferative and anti-adhesion effects on cancer.
2. Antioxidants
The antioxidants present in blueberries and pomegranates help decrease the chances of mutation-induced cancers. They help relieve oxidative stress in the body by eliminating free-radical species. These may also help slow down the skin’s ageing process.
3. Skin benefits
The high amounts of vitamin C found in pomegranates can help rejuvenate the skin by reducing cellular damage. Substances like tannins and proanthocyanidins help in this process.
4. High potassium content
By drinking one cup, this juice can satisfy 11% of the daily value of potassium requirement. Potassium can help promote hypotension in patients suffering from high blood pressure and prevent bloating, swollen ankles, and weight fluctuations.
5. Weight loss
This juice is rich in polyphenols, linolenic acids, and antioxidants. All of which have a combined effect in boosting your metabolism. Additionally, the juice provides a feeling of fullness. It helps suppress your appetite, resulting in a decrease in weight and the fat content in the body.
6. Improves memory
A study found a significant improvement in memory-based learning and subject knowledge among students who drank blueberry juice. However, this strengthens the signalling pathways and makes glucose more available in the brain.
Best Ways to Consume Weight Loss Juices
It’s best to consume freshly made juice because it gives you the highest nutrients. However, you can also store the juices in the refrigerator for up to 3 days after preparation. However, the liquid may lose its nutritional value if you keep them for too long. Also, when the juice comes in contact with air for too long, it may undergo oxidation and lose its nutritional value.
The best way to store juices is in a glass container with a lid, as metal can react with the juice’s ingredients. The best time to drink juices is early in the morning. Substitute it for tea or coffee before or after a workout.
There are two main ways to blend juices: a regular home juicer, mixie, or a cold press juicer.
A centrifugal principle works in a juicer where the ingredients spin fast and crush with a metal blade inside the container. However, this method can generate excessive heat, inactivating several beneficial enzymes and causing oxidation. To sum up, using a juicer can reduce the nutritional value. On the other hand, a cold-press method is better to extract juice from ingredients without degrading its components.
Furthermore, juicing involves the process of removing the skin, pulp, and other parts of the fruit or vegetable that contains dietary fibres. Dietary fibres help in the proper digestion and absorption of nutrients. Alternatively, consuming smoothies may offer similar benefits as juicing but with added nutritional fibres and antioxidants.
In addition, smoothies contain pulp and sometimes skin, imparting further health benefits. Although juices are easier to digest and result in lesser calories consumed, drinking smoothies may be a great option as well.
Potential Health Risks of Weight Loss Juices
Drinking weight loss juices can help lose weight by creating a feeling of fullness. Moreover, they simultaneously limit the number of calories you consume to less than 300. Although this accelerates weight loss, juicing is not sustainable in the long run.
It can cause a calorie deficiency and a nutrient deficiency in people who religiously consume weight loss juices instead of regular food. If you continue juicing for a long time, these deficiencies can slow down your metabolism. As a result, you can experience a lack of energy, fatigue, and much more.
Sometimes, the vegetables and fruits used in these juices are non-organic or contain pesticides. Therefore, it can lead to an overload of toxins in the body. As a result, this can be harmful to the liver and kidneys. Although weight loss juices should not be a substitute for meals, you can consume 1-2 cups of these juices once a day only. Also, buy fresh and organic produce.
Relying on just juicing to fulfil your dietary requirements is a wrong choice, as it can do more harm than good. Continuous juicing without a healthy diet can lead to excessive bloating, unhealthy digestion, and a slower metabolism. Therefore, get the main calories from meals and juicing for its immense benefits. Moreover, you must perform regular exercises like walking, jogging, or weight training for the best results.
Summary
Juices made from organically grown produce can have several health benefits. These include weight loss, cancer prevention, lowering blood pressure, improving memory loss, boosting metabolism, rejuvenating skin and hair, and many more.
Preparing these juices is relatively easy, and you can do it every day in under 20-30 minutes. However, be careful when you have juices. Juicing for too long can lead to a slower metabolism.
It can cause problems like fatigue and can be harmful to the kidneys and liver. Therefore, weight loss juices should not be a substitute for meals. Instead, consume 1-2 cups of these juices once a day only. Also, extract juice from fresh and organic produce.
Frequently Asked Questions (FAQs)
Q. Does juicing help you lose weight?
A. Yes. Combining juicing with a healthy diet and regular exercise can help you lose weight gradually.
Q. How much weight can you lose in a 3 Day Juice Cleanse?
A. Several studies suggest that juicing for three days may help reduce body weight by almost 1 kg per day. However, it is not a good option to lose weight quickly, as it is neither sustainable nor healthy. Instead, follow a healthy regime with regular exercise, a healthy diet, and weight-loss juices to achieve this goal. Juice decreases lipid peroxidation and increases concentrations. As a result, it helps improve cardiovascular health.
Q. What are the benefits of drinking juice?
A. Juices like green juice, pomegranate-blueberry juice, and carrot-apple juice have several health benefits. For example, it helps lose weight, prevents cancer, improves memory, provides antioxidants, and more.
Q. Is fresh juice good for health?
A. Yes, fresh juice is quite beneficial for health. It may aid with weight reduction, cancer prevention, cognitive enhancement, and antioxidant supplementation, among other benefits. In fact, fresh juice is the healthiest way to consume juices because it contains the highest amount of nutrients than any other form.
Q. Which juice is good for the body?
A. There are many juices that are good for the body. For example, green juice, ABC juice, carrot-apple juice, amla-curry leaves juice have several health benefits. These benefits include weight loss, cancer prevention, improving memory, providing antioxidants, and more.
Q. What happens to your body when you start juicing?
A. Once you start juicing regularly, your body gets many vitamins and minerals. In addition, you consume a calorie-deficit diet. As a result, it essentially helps lose weight, prevent cancers, boost immunity, and much more. However, you must start juicing with a healthy and balanced diet and an exercise regime.
Q. Which juice is best for weight loss?
A. There is no particular juice that you can consider best for weight loss. However, some juices which are effective in losing weight are green juice, ABC juice, amla-curry leaves juice and carrot-apple juice.
Q. Which juice is good for a flat stomach?
Amla-curry-leaves juice, green juice, ABC juice, and carrot-apple juice are some of the best juices for weight loss. Combined with a healthy and filling diet and an exercise regime may lead to a loss in fat content in the body. However, you shouldn’t depend on just the juices, as it can lead to bloating and other health issues. They should be one step in the weight-loss journey, not the only solution.
Q. Which juice is good for the skin?
A. Juices like apple-beetroot-carrot juice, green juice and ginger turmeric juice are great for the skin because they contain many vitamins and antioxidants. Vitamins and antioxidants help improve skin and eliminate free radicals that damage your skin.
Q. Is drinking pomegranate juice good for you?
A. Yes, drinking pomegranate juice is beneficial to health as it has high potassium and vitamin C content. In addition, it can help decrease blood pressure for people suffering from hypertension and rejuvenate the skin. Also, it contains a good number of antioxidants that protect the body from internal damages.
Q. What happens when you drink celery juice every day?
A. Green juice, which contains celery, can help detoxify the body by eliminating carcinogens and toxins. Additionally, they contain antioxidants, vitamins, and minerals beneficial to our health.
Q. Is drinking kale juice good for you?
A. Yes. Drinking green juice with Kale can benefit you in many ways. First, it helps detoxify the body by eliminating carcinogens and toxins. In addition, it contains antioxidants, minerals and vitamins, good for our health. It also has omega-3 and omega-6 fatty acids, which help increase hair elasticity, growth, and scalp nourishment.
Q. Is it good to drink juices daily?
A. Yes, drinking one cup of juice made from organic produce can benefit health. Therefore, start juicing with a healthy and filling diet and an exercise regime. However, you shouldn’t depend on just the juices, as it can lead to bloating and other health issues. They should be one step in the weight-loss journey, not the only solution.
Q. Why is juice bad for your body?
A. Replacing meals with juices can lead to a deficiency in calories and nutrients, which can eventually slow down your metabolism. Also, consuming just juices can lead to excessive bloating and unhealthy digestion. Also, the product contains pesticides that may be detrimental to the human body.