A glass of juice is an amazing way to add more nutrients to your daily diet. If you feel that you lack vitamins, minerals, and energy, in addition to the time for another meal, drinking some juice may just do the trick.
An interesting fact: many people choose to go on a 3-day juice cleanse or regularly drink as much juice as possible in the belief that it will help with weight loss.
This isn’t the safest or most sustainable way to lose weight, but some people choose to do it anyway.
In this guide, I’ll give you the low-down on such cleanses and whether they’re completely healthy. I’ll also give you a list of 20 great fruit and vegetable juices that taste great, keep you in a good mood, and make sure you get enough nutrients every day (as part of a healthy balanced diet).
First, let’s make one thing clear. Buying a juice drink at a grocery store that says “100% Natural” without looking into its contents won’t automatically bring you any health benefits. Branding is everything nowadays, and it should go without saying that the small print tells the true story.
Here are some tips on consuming juices as part of a diet for weight loss:
Fruits and vegetables are rich in biologically active components that may help prevent cardiovascular disease (29) and provide other health benefits. Although eating fruits and vegetables whole is ideal, moderate consumption of juices made from them can help you get more of those compounds and other nutrients.
Proponents of juicing claim that it can help with weight loss in several ways:
Juicing involves extracting the juice from fruits and vegetables. Fruit juices are an excellent source of nutrients and polyphenols, which are good for your health (19).
By incorporating more fruits and vegetables into your diet through juicing, you may be able to reduce your overall calorie intake while still meeting your daily nutrient requirements. However, eating fruits and vegetables whole is still better than juicing them.
Some fruits and vegetables are rich in enzymes that may help with digestion. Juicing removes much of the insoluble fiber found in these foods, which makes it quicker and/or easier for the body to absorb and digest the nutrients. However, the fiber that is removed is very good for the digestive system and can help promote regularity as well as gut microbiome diversity.
Juicing may help curb cravings for unhealthy foods. By consuming a variety of nutrient-dense fruits and vegetables, you may feel more satisfied and be less likely to reach for ultra-processed or high-calorie snacks.
Read More: Water-Rich Foods: Staying Hydrated Through Your Diet
Many people struggle to meet their daily fluid intake requirements, which can affect weight loss efforts. Juicing provides a convenient way to increase your fluid intake as most juices are primarily made up of water.
Juicing allows for flexibility in terms of what fruits and vegetables you incorporate into your diet. You can tailor your juices according to your taste preferences, dietary restrictions, and weight loss goals.
While there are potential benefits of juicing for weight loss, it’s important to be aware of the potential pitfalls too:
While bottled juices may seem like a convenient option, they often contain added sugars and other additives that may(3) (39):
It’s best to opt for freshly made juices or make your own at home using whole fruits and vegetables. This way, you can control the ingredients and ensure that you get the most nutrients from your juice.
If you must purchase bottled juices, make sure to read the label and choose options with minimal added sugars and preservatives.
Here’s how to properly read a bottled juice label:
By being aware of these factors and making informed choices, you can still incorporate bottled juices into your diet without sacrificing your weight loss goals.
Check out our previous blog – Fructose vs Sucrose – to learn the difference between these two simple sugars and the impact their consumption will have on your health
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What are the best juices for weight loss as part of a healthy balanced diet?
There are at least 20!
Celery juice is one of the most popular among health enthusiasts. It’s incredibly low in calories and contains just 14 kcal per serving (21). Celery is rich in vitamins A, C, and K, potassium, and folate. It’s also 95% water (8).
Celery is rich in antioxidants and helps fight inflammation (5). In addition, due to its low calorie density, it can be beneficial for weight loss (26).
Read More: 4 Water Fasting Benefits and What to Expect
Green juices for weight loss are some of the best. They vary by content, but most often, these juices contain cabbage, spinach, and/or kale. Sometimes they also contain avocados and look more like smoothies.
Most green vegetable juices are low in calories, high in fiber, and filled with antioxidants and other nutrients that may help fight inflammation (6) (25) (33).
According to studies, increasing your intake of fruits and vegetables can help you prevent weight gain over time and decrease current body weight, although this refers to whole fruits and vegetables rather than juices (23).
Another advantage of green vegetable juice is that you can change the ingredients to cater to your taste.
Beets are high in fiber and help you feel fuller for a longer period of time, which promotes weight maintenance (4). They contain dietary nitrates that may help boost muscle function and reduce blood pressure (15).
Therefore, the juice may help you lose weight due to its low calorie content while also normalizing pressure and helping you have a better workout.
One of the most obvious benefits of pomegranate juice is its delicious taste. It’s also low in calories and may support your pound-shedding efforts (30). Components in this fruit may help regulate blood sugar, which may lead to hunger control (22) (36).
Pomegranate is rich in antioxidants and can help you boost weight loss deliciously.
A variation of green juice with lemon and ginger may boost weight loss and other health benefits even further. In fact, lemon adds more antioxidants to your juice (9), while ginger may boost metabolism and reduce appetite (35). These features in a combo may promote weight loss and support your efforts.
In addition, if you don’t remove the pulp from the juice, you’ll boost your fiber intake.
Watermelon is quite delicious, contains lots of nutrients, and is perfect as a refreshment. It’s rich in potassium, low in calories, and is a good source of vitamins A and C and other antioxidants (40).
It’s high in water, which means you’ll eat less and feel fuller.
A month-long study found that eating fresh watermelon daily helped reduce body weight, as well as being more filling than cookies (16). Again, this refers to the whole fruit, not the juice.
Kale and apple juice is a wonderful substitute for store-bought sweet fruit juices. Both kale and apples are high in fiber, so you should consider leaving the pulp in your juice. Kale may also help with blood sugar stabilization (2) (24).
According to studies, apples help with weight loss and improve the quality of adult and children’s diets (42).
For more flavor, you can add celery, lemon, carrots, or ginger.
Carrot juice is a package of vitamin A and carotenoids (7). If you don’t remove the pulp, you’ll boost fiber intake, which will help you feel full for longer.
According to a study. carotenoid-rich vegetables may help reduce belly fat (14).
You can also add other fruits and vegetables to the mix to make it even more delicious. Carrot-apple juice is a rather popular mix.
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Such a juice is rich in folate, which promotes the production of new healthy cells. It’s also rich in antioxidants, particularly if you choose to add lemon to it. You can add a little bit of honey if the taste is too powerful for you.
Amla or Indian gooseberry juice contains antioxidants and may help improve endothelial function and reduce oxidative stress (10). Amla is also believed to boost immunity and improve digestion in traditional medicine, which can be an important part of your weight loss journey.
Is orange juice great for weight loss?
Very much so, particularly if you choose to substitute sodas and colas with a small cup of freshly squeezed orange juice.
Orange juice can be included in a healthy balanced diet to improve diet quality and nutrient adequacy and potentially decrease the risks of obesity (1)
Pineapple contains large amounts of vitamin C. Its phenolic compounds may also contribute to weight loss, at least in rats (28). This juice may help with appetite control and can be mixed with other juices for flavor.
Maximum hydration and minimum calories are the most important things about cucumber juice. It’s also a great base for any other juice. You can add carrots, apples, berries, avocado, greens, etc. to this juice and boost hydration.
Cucumber is incredibly low in calories (only 8 kcal in one serving) (12).
Prunes may help improve and optimize gastrointestinal function (34). It’s a juice that is believed to be great for treating and controlling bloating and constipation.
If you’re looking to buy prune juice, make sure it doesn’t contain added sugars or artificial flavorings.
There are many more juices and mixes for you to try to boost weight loss that may help prevent various health conditions:
Advocates of juicing claim that it allows for better absorption of nutrients and easier digestion due to the removal of fiber. They also argue that juicing allows for the consumption of a larger variety and quantity of produce, which leads to a more diverse intake of vitamins and minerals.
While juicing can be a convenient way to consume a variety of fruits and vegetables, it’s not necessarily healthier than eating whole produce. The loss of fiber and potential increase in sugar and calorie intake are important factors you need to consider.
When fruits and vegetables are juiced, their fiber is removed. This means that some nutrients, particularly those that are found in the skin or pulp of produce, may be lost. Fiber also helps slow down the absorption of sugar from fruit juices, which can cause a spike in blood sugar levels (37).
In addition, juicing often requires large quantities of produce to make just one glass of juice. This can lead to a higher intake of calories and sugar than you would consume by eating whole fruits and vegetables.
Fiber plays an important role in maintaining digestive health and promoting satiety (37). Without fiber, our bodies may not feel as full and satisfied after drinking juice as after eating whole fruits and vegetables. This can potentially lead to overconsumption of calories and affect weight management.
Juicing can be an expensive habit, particularly if you do it regularly or use more exotic produce. Eating whole fruits and vegetables is typically more affordable than buying a large quantity and juicing them.
Preparing fruits and vegetables for juicing can be time-consuming, especially if you use a traditional juicer that requires peeling and chopping before juicing. This may make it less convenient for those who have busy schedules.
While fresh fruit and vegetable juices can be a nutritious addition to your diet, there are safety concerns that must be considered. Improperly washed produce or contaminated equipment can lead to foodborne illnesses. It’s important to properly clean and sanitize all equipment used for juicing, in addition to thoroughly washing all produce before juicing.
Our blog post Can You Eat Coffee Beans? explores the benefits and side effects of coffee beans when they’re consumed in excess in great detail.
One small study found that 3 days of such a cleanse altered the gut microbiome of participants, but these changes started to reverse once the cleanse was over. They also lost weight, but the study only followed them for 2 weeks after the cleanse, so it is unknown whether they maintained their weight loss in the long term (20). Most healthcare providers would recommend against juice cleanses of any kind.
They contain polyphenols, antioxidants, vitamins, and minerals. All of these may help decrease the risk of cancer, improve skin condition, and nourish your body. However, all these and more benefits can be gained by eating whole fruits and vegetables instead.
Yes, if you substitute regular healthy meals with juice. Juice cannot provide all the nutrients a human needs, although you will get some vitamins and minerals from the juice itself. In addition, juicing removes most or all of the fiber, so you don’t get much of a feeling of fullness from them. If you can, it’s actually better to eat the whole fruit for the nutritional benefits you’re looking for from the juice.
No. Similar to detox diets, juicing only works short-term and will likely only help you lose water weight. Once you return to your regular diet, the weight usually comes back (31). Such diets work due to a dramatic reduction in caloric intake for short periods of time.
Your body then uses up its glycogen stores, which causes water release. This water release is likely what is responsible for any initial weight loss experienced and will come back once you start to eat again and replenish your glycogen stores.
Find tips on how to meal prep and eat healthy meals even with a busy work schedule in our previous blog post, Best Frozen Meals for Weight Loss.
There’s no specific juice that can target belly fat as spot reduction of fat is not possible. However, nutrient-dense juices can be incorporated into a balanced, reduced-calorie diet and exercise routine, which can help with overall weight loss and may lead to a reduction in belly fat over time.
Various herbal remedies have been used to reduce waist circumference and body weight in overweight individuals, although these uses are not always backed by rigorous scientific research (11). Some ingredients that have been linked to potential weight loss benefits include green tea, ginger, turmeric, and apple cider vinegar.
However, it’s important to note that these results are based on limited research and should be treated with caution. A healthy, balanced diet and regular exercise are the most effective ways to reduce overall body fat and improve overall health (41). Juicing can be an occasional part of this lifestyle, but it shouldn’t be relied upon as your sole solution for weight loss or reducing belly fat.
There are many juices that can help you get more nutrients, improve the condition of your skin, and even promote weight loss. However, before you start on a super detox course where you can only drink juice, you should consider the potential dangers.
You should also understand that even a 3-day juice cleanse is only a temporary fix. If you want to lose weight and maintain the result, you need a balanced meal plan, proper physical activity, and healthy sleep.
Juices, gum-chewing, and other life hacks are only additional helpers on your journey. The key to healthy pound-shedding is consistency. Take small steps toward your goal every day and you’ll enjoy the process and maintain the result for many years.
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