Losing weight is an uphill battle. And maintaining the reduced pounds? Even more challenging! You could practically become a gym rat and feed your body with minimum calories, but this could soon result in a burn-out. But have you heard of adding a scientifically proven and delicious alternative to your diet? As part of a nutritious and balanced diet, a moderate intake of healthy juices can be your way to attain a slender figure in no time!
Know that some types of juices are high in sugar and low in fiber content. This could ramp up your caloric intake and gradually lead to weight gain– which is completely opposed to your goal.
Thus, it is vital to understand healthy juicing for weight loss and how to make simple yet delicious juices at home. Making homemade juices incorporating both fruits and vegetables can support weight loss, especially if you replace sugary or alcoholic beverages with healthy green juices.
Also, you can make the juice using a juicer or a blender. Although, using a blender is preferred as it retains more of the fiber from the fruits and vegetables, which promotes the feeling of fullness and helps manage your hunger.
Are you curious about how healthy juices can cut extra fat? If yes, keep reading this article to find healthy juicing recipes for weight loss, followed by extensive details about their impact on your overall health.
Which Type Of Juice Is Best For Weight Loss?
There are various healthy juice recipes out there which are promoted for weight loss, from cucumber juice to celery and beet juices. Studies suggest that choosing foods and beverages with a low caloric density could lead to weight and fat loss (1).
Below are some scrumptious juicing recipes intended for weight loss and healthy living that could help you become the best version of yourself. The upside is that you shouldn’t feel hungry or deprived while trying to lose the extra pounds.
Serves: 1 serving
- 2 celery sticks
- 1 pear or apple
- ¼ lemon or lime
- ¼-inch ginger (optional)
- Wash apple and celery sticks to remove all impurities.
- Cut celery into long pieces. Also, peel and cut the apple into slices.
- Process all ingredients in the juicer except the lime or lemon.
- Collect the juice in its container.
- Discard the pulp.
- Squeeze the lemon on collected juice and stir well.
- Pour the juice into the serving jar and serve.
The water content in celery is more than 95% (3). This is one of the primary reasons behind its growing popularity as a weight-loss juice recipe.
This recipe is courtesy of foodviva.com.
Carrot And Beetroot Juice
Serves: 2 servings
- 1 ½ cup cubed carrot
- 1 ½ cups cubed beetroot
- ¼ cup of water
- A pinch of pink Himalayan salt
- 4 tablespoons of lemon juice
- A handful of mint leaves
- Toss the beetroot, carrot, and mint leaves in a juicer or blender and blitz it.
- Next, add lemon juice, ¼ cup water, and pink Himalayan salt.
- Stir the juicer well.
- Pour it into serving glasses and serve.
The dietary fiber in beetroot and carrot promotes weight loss by making the consumer feel full and satisfied. The caloric consumption stays low while the person feels fulfilled (2).
This recipe is courtesy of www.stylecraze.com.
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Serves: 4 servings
- 5 to 6 large pomegranates
- Fill a large bowl of cold water and break apart the pomegranate arils underneath. This practice prevents the juice from squirting everywhere.
- Drain the water from the pomegranate arils when done pulling them from the rind.
- Pour the arils into the juicer/blender.
- Keep blending until all the arils are crushed, but most seeds remain intact. This takes approximately 15 to 20 seconds.
- Pour the juice through a strainer. Its thick consistency will make juice go slowly through the strainer. You can use a rubber spatula to press on the pulp and speed up this process.
- Pour the juice into a serving glass and serve.
5 to 6 large pomegranates are likely to give you 4 cups of pomegranate juice. You can also stock leftover juice in the refrigerator for later consumption.
Research suggests that pomegranate may help regulate glucose metabolism, preventing severe blood sugar fluctuation, which may otherwise lead to increased feelings of hunger (4).
This recipe is courtesy of healthynibblesandbits.com.
Mean Green Juice
- Serves: 1 serving
- 1 fl oz kale juice taken from 2 oz kale
- 4 fl oz celery juice taken from 3 oz celery stalks
- 2 fl oz cucumber juice taken from 2 oz cucumber
- 24 fl oz apple juice taken from 32 oz apples
- ½ tbsp sugar
- ¼ oz ginger
- 3 tbsp lemon juice
- Wash cucumber, kale, celery, and apples to remove dirt and impurities.
- Peel, core, and cut the apples to fit inside the juicer. Also, cut the cucumber, celery, and ginger into thin slices.
- Add sugar and lemon juice. Stir until the sugar is dissolved.
- Pour into serving glasses and enjoy!
Studies reveal that consuming fruits and vegetables may be associated with a decreased body weight. Simultaneously, there may be a reduced risk of weight and fat gain over time for regular consumers of fruits and vegetables (5). While eating the whole fruits and vegetables is ideal, juices and smoothies in moderation can help boost your intake.
This recipe is courtesy of healthyrecipes101.com.
Serves: 4 servings
- 8 oz green grapes
- 4 oz spinach
- 10 oz pineapple
- 8 oz celery
- 1 tbsp lemon juice
- 1 cup water
- 1 tbsp sugar
- Wash all veggies and toss them into a blender/juicer.
- Whisk sugar, lemon juice, and water in the spinach juice until the contents are well-combined.
- Pour evenly into the serving glasses and serve (you can add ice cubes to serve chilled if desired).
Spinach juice is a quick and easy way to get the most nutrients in your body. This veggie-packed drink with loads of vitamins features an impressive nutritional profile that helps you to stay active during your weight loss journey.
This recipe is courtesy of healthyrecipes101.com.
Water Melon Juice
Serves: 1 serving
- ¼ mini watermelon (peeled and cut into slices) – about 8 oz
- 1 carrot (peeled and trimmed)
- 1 stalk celery
- ¼ beet (peeled and sliced)
- ½ inch wheatgrass
- 1 sprig of fresh mint
- Collect the ingredients.
- Add peeled watermelon, beetroot, celery, carrot, wheatgrass, and mint to the juicer.
- Pour into a glass and enjoy!
Watermelons have a high water content, which helps you to hydrate and feel fuller.
This recipe is courtesy of thespruceeats.com.
Is Juicing A Good Way To Lose Weight Fast?
Some people opt for juice fasts to lose weight rapidly, but you shouldn’t be so extreme. If you consume a nutritious and balanced diet while just swapping sugar-filled or alcoholic beverages with healthier homemade juices, you might make enormous strides in your health and weight loss efforts.
If including healthy juices in your healthy balanced diet causes you to eat fewer calories than you burn, it can promote weight loss.
Juicing for weight loss is often recommended because it is hydrating, high in nutrients, and helps satisfy sugar cravings. When made at home, fruit and vegetable juices are lower in calories than other types of drinks, especially sodas and beverages with added sugar.
Another way juices can help in weight loss is by replenishing your body with several nutrients and electrolytes. If you include one fruit or vegetable juice in your diet daily, you will supply your body with vitamin C, vitamin K, some fiber, potassium, antioxidants, and more.
Juice fasts or cleanses are not healthy or recommended for weight loss or any other health reason, but including a moderate amount of homemade juice in your generally healthy, nutritious, and balanced diet can be a nice way to boost your nutrient intake.
What Juicing Is Good For Belly Fat?
To lose belly fat, you need to eat a healthy balanced diet and incorporate other behaviors such as exercise, limiting alcohol, reducing stress, and getting enough sleep. You can include some juice, though you should consider fresh juices with lower sugar content. It would help to look for juice recipes that are heavy on veggies and light on fruits.
A healthy, low-sugar juice can include cucumbers, spinach, kale, and celery. Also, you should limit the number of drinks to one 8 oz glass daily.
Preparing a vegetable-focused smoothie to get the rewards of both juices and fiber is also another method you can do.
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How Much Weight Can You Lose By Juicing?
Vegetable and fruit juices are rich in antioxidants. These natural compounds help maintain liver function, support cardiovascular health, and scavenge free radicals (6). Further, they may also protect against neurodegenerative diseases. Given these perks, it is not surprising that healthy juices are a beneficial practice.
You are better off following a sustainable diet that includes whole foods and sufficient calories to maintain your body functions.
How much weight you lose from a diet including healthy juices depends on your total daily calorie intake and activity level. A general rule of thumb is to aim for a calorie deficit (the difference between what you burn and what you consume) of about 500 calories per day to lose about 1 pound per week. It’s not truly as exact or straightforward as that, but it’s a good place to start.
Mix and match different fruits and try new vegetables. You can also add herbs and spices to enhance the flavor. You can keep your diet varied and improve your nutrient intake.
Exercise can also help in this journey. Physical activity, whether it is jogging, walking, or running, also burns calories. A consistent diet and exercise combo will help you burn calories and reach the desired weight within a few weeks (or months).
The Bottom Line
Tons of healthy juice recipes can help you lose weight. Try to choose a recipe that includes both vegetables and fruits. Also, remember that ideal healthy juicing for weight loss should be low in added sugar, high in fiber, and enriched with multiple vital nutrients.
You can use this article as a starting point and experiment with your favorite ingredients to make delicious juices at home.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Meal replacements, reduced energy density eating and weight loss maintenance in primary care patients: A randomized controlled trial (2013, ncbi.nlm.nih.gov)
- Dietary fiber and satiety (2007, onlinelibrary.wiley.com)
- Celery juice (2020, fdc.nal.usda.gov)
- The Glycemic Effects of Pomegranate Juice (2020, academic.oup.com)
- Improving fruit and vegetable intake attenuates the genetic association with long-term weight gain (2019, pubmed.ncbi.nlm.nih.gov)
- The Role of Food Antioxidants, Benefits of Functional Foods, and Influence of Feeding Habits on the Health of the Older Person: An Overview (2017, mdpi.com)
- “Detoxes” and “Cleanses”: What You Need To Know (n.d., nccih.nih.gov)