Fruits and vegetables are great for weight loss. They’re loaded with nutrients. And, don’t have very few calories. But, how can you benefit if you don’t like them?
In this article, we go in-depth into how to juice for weight loss.
Squeezing the juice out of these superfoods not only helps you shed the pounds, but it also lets you consume more nutrients. After all, how many fruits and vegetables can you eat in a day?
On the other hand, you can easily drink a few glasses.
As a bonus, it’s the best way I’ve found so far to make kids eat their fruits and veggies.
Before we get into the process, let’s get a better understanding of what juicing is.
What is Juicing?
Juicing is when you extract liquid from fruits and vegetables. This allows you to enjoy their juice without having to consume the solids or skin.
The process can be done by hand (manually) or using an electric juicer. Manually doing it is cheaper but more tedious. It also doesn’t efficiently extract a lot of the juice except for citrus fruits.
When fruits and vegetables are juiced, you only get the liquid from the flesh their flesh. The seeds, pulp and skin, are discarded.
Juicing is a convenient way of getting a lot of nutrients and antioxidants from fruits and vegetables. But, you do miss out on the fiber that comes with eating the entire fruit or veggies.
Can Juicing Help with Weight Loss?
Yes. This is why most people juice to lose weight and detox.
You’ve probably heard of many people losing a ton of weight after going on juice fasts. Similarly, others use it to replace some of their calories.
To lose weight, you need to achieve a caloric deficit. That is, eating fewer calories than what your body burns.
When you replace some foods, a meal or your entire diet with juice drinks, you’re able to cut your daily consumption by 600 to 1,000 calories per day. That allows you to drop a significant amount of weight within a week even without exercise.
In general, you can take 3 approaches to juicing.
1. Juice Diet
This is what people do when they want to lose a lot of weight fast. It is an extreme form of dieting because you swap out food for juice.
Juice diets are very effective for weight loss in the short term. But, you do need to be very careful with them because you can easily fall short of the required vitamins and minerals your body needs.
Also, getting very few calories means you’ll likely be low on energy as well.
2. Replace Some Foods with Juice
This is an easier way to juice. It will still help you lose weight as you replace some foods with juice.
It also doesn’t force you to live on juice alone. So, you’re free to juice whenever you feel like it.
Using the proper ingredients and done in combination with clean eating, you’ll be able to lose a lot of weight without having to go to extremes.
3. Use Juice to Supplement Your Nutrition
Finally, you can use juicing to supplement your diet. Often, we aren’t able to get many of the nutrients our bodies need just from food.
It can also be hard to get the recommended 5 servings of fruits and vegetables per day.
Adding juice to your diet makes it easy to get all the fruits and vegetables you need. Also, you can figure out which vitamins and minerals you aren’t getting from your regular meals, then pick food items high in those nutrients to juice.
How to Juice for Weight Loss
In this section, we discuss how you can juice for weight loss. Basically, there are two ways you can go about it.
- Find a reputable store that sells fresh juices
- Buy a juicer and make fresh juice at home
Let’s start with the first since it’s probably more convenient for most people.
Option 1: Buying Fresh Juice to Lose Weight
When we talk about fresh juice we mean juice that’s been freshly extracted from fruits, vegetables and herbs. This isn’t the packaged juice drinks you find in supermarket aisles.
Instead, they are the ones in specialty juice bars located across your city.
Because people are more health conscious nowadays, there are a lot of these bars around. Some cities have more than others.
For example, health-conscious locations like Los Angeles is filled with them. On the other hand, they’re much harder to find in New York, where everyone is more concerned about speed and convenience rather than health.
Juice bars sell pre-made juices
These are made the day itself, or the day before. In some cases, they make it right in front of you. Unlike store bough juice, fresh juice has a very short shelf life. So, you’ll need to drink it soon to get the most nutrients.
They sell juice in bottles of 6-20 ounces. And, offer concoctions consisting of greens, roots and teas. They also provide juices designed for detox, raw diets, hydration, energy and immunity boost.
Option 2: Buy a Juicer and Make the Juice at Home Yourself
In this option, you’ll be making your own juice at home. It entails more work and a bigger investment up front.
But, it allows you to make your own juices based on your palate and needs. It also lets you control how much sugar and other ingredients you put in it. Finally, as you make more juice drinks, the cost becomes cheaper than going to the juice bar to get a beverage.
Step 1: Choose the Right Juicer.
A juicer is a kitchen appliance designed to squeeze fruits and vegetables to extract their juices. This allows you to drink their nutrients, which is often easier for most people.
In general, there are two types of juicers: centrifugal and masticating.
Centrifugal juicers work by shredding the fruits and vegetables as they spin inside the machine. The spinning motion causes a centrifugal force that extracts juice from the fruits and veggies.
They are cheaper. And, they take less time to produce juice. But, they don’t extract as much liquid from the fruits and vegetables as masticating juicers do.
Masticating juicers cost a lot more than centrifugal juicers. They are slow slower in extracting juice.
But, they’re able to get more juice out of each fruit and veggie. And, they extract more nutrients from them. That’s because these devices crush and squeeze the juice out of produce.
Masticating juicers are also capable of juicing tougher greens like kale, spinach and wheatgrass.
Step 2: Buy Fruits and Vegetables.
Now that you have your juicer, it’s time to decide your ingredients.
Many juices go with about 2/3 vegetables and 1/3 fruits. But, it’s really up to your preference and how much nutrients from each you want.
If you like your juice cold, go with frozen items. They juice well and give you a cold drink after. Mixing frozen and fresh ones also make the juice thicker.
Finally, keep in mind that there’s a good amount of sugar in fruits. So, you may not need to add sugar to your drink.
Step 3: Try Out Some Samples.
Here it’s time to test out some recipes. You can use recipes from below or search for more on the web.
The video above shows you how to juice using a juicer. But, don’t forget to read your juicer’s instructions as well. Manufacturers sometimes have specific instructions for certain products.
Lastly, don’t forget to wash the fruits and vegetables before putting them in the juicer. Any dirt on the skin or soil between the leaves will go into your juice.
Step 4: Make Small Batches as Needed.
When making fresh juice, make sure to know how many people will be drinking. Homemade juices are meant to be consumed within 24 hours.
If you want to keep some for later, store the juice in air tight contains and place it in the fridge.
Weight Loss Juicing Recipes You’ll Love
Now that you’re ready to start juicing, here are a few delicious weight loss juices you can try.
1. Super Greens Recipe
This juice is perfect for anyone who isn’t eating their veggies. It is loaded with green, leafy vegetables that are full of antioxidants.
Greens are also known for being high in vitamin C to boost your immune system, magnesium to help your cells function properly and potassium.
Best of all, they’re very low in calories coming in at around seven calories per cup on average.
- 1/2 bunch Spinach
- 1 bunch of Kale
- 1/2 bunch of Chard
- A small bunch of Parsley
- A Cucumber
- 2 Carrots
- Half a Lemon
How to Prepare
- Squeeze the lemon into your glass or collection cup. Make sure to keep the seeds out.
- If you want the drink cold, you can add ice cubes or place it in the fridge right after.
- Put the greens in the juice, then the celery, carrots and cucumber.
- Mix the juice in the glass and drink.
2. Energy Booster Juice Recipe
This is a great morning drink that will give you the energy to face the day head one.
- 2 peeled Apples
- A third of a Pineapple
- 1 bunch of Spinach
- 1/2 of peeled Cucumber
- 2 Limes
How to Prepare
- Squeeze the lime into your collection cup or glass.
- Add ice to your glass if you like your juice cold.
- Slice the pineapple into chunks to make them easy to insert into the juice’s chute.
- Add the apples, cucumber and spinach into the juicer.
- Mix the blend as you stir the ice.
- Enjoy your drink.
3. Toxin Flush Juice Recipe
This drink is packed with antioxidants design to help cleanse your body of toxins and fight free radicals. It contains a combination of veggies and fruits loaded with vitamin C and other nutrients designed to help flush toxins from your system.
- 1 bunch of Spinach
- 1 bunch of Lettuce
- 1 stick of celery
- 1/2 peeled Cucumber
- 3 peeled Apples
How to Prepare
- Insert the peels apples and cucumber along with the spinach, celery and lettuce.
- Add ice (if you want it cold) and mix to let the drink settle.
- Drink and enjoy.