This article discusses the benefits of juicing for weight loss, and how along with helping you trim down, juicing can also improve your health.
I will also include 11 of my favorite weight loss juice recipes for you to try.
Our health and quality of life are commonly a reflection of the foods we eat.
Often, a standard Western diet includes foods containing preservatives and artificial flavoring and coloring. It is also typically high in saturated fats, sugar, and salt.
Studies show that Americans, and people in many other developed nations, are overfed but undernourished. This is in large part due to not consuming sufficient vegetables and fruit.
Equally as concerning is that the average American consumes approximately one hundred pounds of sugar a year.
As someone who has a very sweet tooth, I get the appeal. No matter how hard I tried, I couldn’t go more than a day or two without eating chocolate.
I knew this wasn’t doing me any favors. Apart from anything else, I wanted to be healthier. I started by buying one freshly squeezed juice every day.
I later increased this to two juices – one fruit-based for the morning and one vegetable-based to have with lunch. The vegetable juice enabled me to get more nutrients than I did from my usual lunch, and the fruit juice satisfied my sweet cravings.
The problem was buying two juices per day was expensive, so I decided to research juicers online.
I wanted a device that didn’t constantly clog up – this seems to be the case with some machines – and was easy to use and clean. Also, I didn’t want to pay too much in case it ended up sitting unused in a cupboard next to the other kitchen appliances I had to have and don’t use. I’m happy to say that this hasn’t been the case.
I settled on a Mueller Austria Juicer Ultra. It fits all my requirements, and I love that I can throw in whole fruit, and it separates the seeds for me. And, I can wash its detachable parts in my dishwasher for fuss-free cleaning.
Keep reading to find out about the benefits of juicing and how it can improve your health and energy level and assist with weight loss.
Why You Should Consider Juicing for Health
Regardless of if your health and fitness goal is to lose weight all over, trim your butt and thighs, get a smaller waist and flatter abs, or have more energy and generally feel better, you will probably need to make dietary changes.
For some, processed packaged meals, pizza, cheeseburgers, French fries, cookies, candy, ice cream, and soda are daily fare. These foods and beverages are fine in moderation, but they generally contain a lot of saturated fats, sugar and/or white flour.
While convenient and tasty, they lack the nutrients needed to keep your mind and body feeling and looking its best. And they don’t help to protect you against diseases such as stroke, heart disease, and certain types of cancer, with research showing that these diseases and more are linked to bad eating habits.
Junk food also contains a lot of calories, so eating it often usually results in weight gain. And when these foods make up the bulk of your diet, there’s little likelihood you will consume the recommended minimum of three servings of vegetables and two servings of fruit per day.
Fad diets aren’t a wise option. While they offer quick weight loss, they lack vital nutrients and aren’t sustainable. A healthy, calorie-controlled diet centered around fruit, vegetables, lean protein, whole grains, and healthy oils is a better choice.
However, not everyone likes fruit and vegetables, so it can be hard to eat sufficient quantities to benefit. This is where juicing can help.
If you don’t need to lose weight, you can enjoy the health benefits of juicing by consuming a glass or two of fresh juice every day.
If you want to lose weight, make juice a regular part of a calorie-controlled diet. Doing so will provide you with the vitamins, minerals, phytonutrients, enzymes, and antioxidants needed to help fight disease and prevent premature aging.
Fruit and vegetables also provide the soluble fiber that many of us lack. The average American’s diet contains around 10 grams of fiber or less per day, far short of the recommended 35 grams.
Though juice is healthy, you won’t be able to consume an unlimited quantity of it and lose weight. You will still need to factor in the liquid calories you consume, particularly when it comes to fruit juice, which contains sucrose. While natural, sucrose is still a sugar, and too much of it can result in weight gain.
Please keep reading to find out more about the benefits of juicing, plus some of my favorite weight loss juice recipes.
What fruits and vegetables can be juiced?
When it comes to juicing fruits and vegetables, use your imagination. Nutrient-dense fruits and vegetables that are low in calories are the best choices for weight loss. Fruits fitting this criterion include oranges, apples, watermelon, pineapple, limes, lemons, grapefruit, apples, and grapes.
Vegetables that juice well include carrots, kale, spinach, cucumber, cabbage, beets, celery, and bell peppers.
Juicing for Weight Loss Recipes
The following recipes are full of vitamins, minerals, and antioxidants. They are also packed with fiber to keep you feeling satisfied. And equally important, they taste great!
Be sure to remove the pith from citrus fruit before using it to prevent your juice from being bitter.
When using ginger, add it with a more liquid ingredient to help prevent the pulp from getting stuck in the juicer’s blades.
Apple, Spinach, and Lemon Juice Recipe (1 serving)
3 handfuls of spinach
1/2 a lemon
Chop the washed, unpeeled apple into bite-sized pieces. Throw the pieces into your juicer, along with the washed spinach and the juice of half a lemon.
Apple, Beetroot, Carrot, and Lemon (1 serving)
1/2 a lemon
Wash and chop the ingredients and top the beetroot. Peel the lemon, and blend everything.
Grapefruit, Lime, and Cucumber (1 serving)
1 small cucumber
A thumb-sized piece of fresh ginger
Wash the cucumber and place it in your blender along with the chopped, peeled grapefruits and lime. Blend, add the peeled ginger and blend again.
Apple, Ginger, and Lemon (1 serving)
2 large apples (preferably red)
A half a thumb-sized piece of fresh ginger
1/2 a medium lemon
A pinch of ground cayenne pepper (optional, but recommended)
Wash and chop the apple, then throw it into your juicer along with the lemon. Blend, then add the ginger and blend again. I usually add a generous pinch of cayenne, but this is optional.
Carrot, Apple, Orange, and Ginger (1 serving)
2 large carrots
2 large apples
1 small orange
A half a thumb-sized piece of ginger
Peel the ginger and orange, and wash and chop the other ingredients. Blend the vegetable and fruits, then add the ginger and blend again.
Broccoli, Carrot, Orange, Apple, and Celery (1 serving)
! cup of broccoli
1/2 large carrot
1/2 a red apple
1/2 a stalk of celery
Peel the orange, and wash and chop all of the other vegetables. Process all of the ingredients in your juicer.
Watermelon, Lime, and Mint (1 serving)
3 cups of chopped seedless watermelon
1/2 TBS of lime juice
4 fresh mint leaves
Remove the rind from the watermelon, chop the flesh, then place it in your juicer.
Add the lime and washed mint, then process everything.
Watermelon and Apple (1 serving)
1 cup of chopped watermelon
Remove the watermelon rind, chop the flesh, and wash and chop the apple. Process the fruit in your juicer.
Apple, Kale, and Lettuce (1 serving)
3 medium-sized apples
2 cups of kale leaves
1/2 cup of butter lettuce leaves
Wash and roughly chop all of the ingredients, then process them.
Orange, Apple, Pineapple, Grapefruit, Pineapple, Beet, and Mint
1/2 a large orange
1 green apple,
A cup of chopped pineapple
1 medium-sized grapefruit
1/2 a beet
A sprig or two of mint
Peel the orange, pineapple, and grapefruit, and wash everything else. Chop all of the ingredients, then juice them.
Carrot, Orange, Beet, Lemon, Kale, Celery, and Ginger
1/2 a medium-sized beet
1/4 of a lemon
1/2 a cup of chopped kale
2 stalks of celery
1/2″ of ginger
Wash the ingredients, and peel the orange and lemon. Juice everything but the ginger. Add the ginger, and blend again.
Final Thoughts on the Benefits of Juicing
Fresh fruit and vegetables are fundamental to good health, and one of the easiest and tastiest ways to include them in your diet is through juicing.
If you are constantly hungry no matter how much you eat, this could be because you are ingesting mainly empty calories.
Including more fruit and vegetables in your diet will give your body the nutrients it needs to feel satisfied and function optimally.
A healthy diet can also reset your body’s “hunger” signal, enabling you to take in fewer calories. Over time, this will result in weight loss.
If you don’t need to lose weight, the health benefits of juicing alone are a good reason to get juicing.