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If you’re trying to lose weight, juicing may sound like a slam-dunk approach with guaranteed immediate results. After all, juice comes exclusively from whole fruits and vegetables, so it must be a healthy way to reach a lean body.
“We all know that a daily intake of fruits and vegetables is essential for overall health and well-being. Kara MD“Eating fresh fruits and vegetables provides natural energy, improves digestion, reduces disease risk, enhances cardiovascular health, and more.”
However, there are many caveats that complicate matters. We asked experts for their feedback on juicing for weight loss. And while some were cautiously optimistic, others discouraged juicing for weight loss.
What is juice?
Juicing is the extraction of juice from fruits and vegetables into a beverage. This process leaves the fibers in the machine (compared to blending smoothies that combine whole produce into a drink).
“Juice can be used as a nutritional supplement or as part of a juice fast,” says Dr. Brianna Guana licensed naturopathic physician who specializes in female hormonal health.
Doctor. Kien VuMD, concierge doctor, and assistant professor of health sciences at UCLA, said the removal of fiber by the juicing process is a major drawback. “Fiber is important in lowering cholesterol, promoting heart health, regulating blood sugar, and helping nourish the gut microbes,” he says.
Is juice good for weight loss?
Experts have mixed opinions about whether juice is good for weight loss. These opinions typically range from “depending on the situation” to “no.”
Two factors can make it difficult for people to lose weight effectively, explains Dr. Kara. The first is eating extra calories. Second, the body is not getting enough nutrients it needs to perform important processes such as food metabolism.
Given these two factors, juice may be beneficial for weight loss. Additionally, “the nutritional benefits of fresh fruits and vegetables help promote satiety for longer, and these nutrients provide the fuel your body needs to thrive.”
But doctors warn that it’s important to be careful when it comes to that. how Juices are used for weight loss.
“In recent years, juices and ‘cleansing’ juices have been misrepresented as an easy way to detox or lose weight quickly,” says Dr. Kara. And not only will you put the weight back on when you’re done juicing at a later date, but strictly replacing most or all of your quality meals with juicing can lead to calorie deficits that can actually hinder weight gain. loss.”
Dr. Vuu is even less optimistic about juicing for weight loss. “I don’t see juicing as a viable weight loss solution,” he says bluntly. “This form of caloric restriction generally slows metabolism and [although it] It might help you lose some weight initially, but it’s not a viable option in the long run. You may gain weight after drinking juice. (Instead, Dr. Vuu recommends combining intermittent fasting with proper sleep, exercise, and stress management for weight loss.)
In Dr. Guan’s view, “juicing can be counterproductive for weight loss, especially when using fruits and vegetables with high blood sugar levels, such as beets, carrots, apples, and other fruits.” Elevated levels make it more difficult to break down stored fat and contribute to the potential for muscle loss.
Stephanie Nelson, MS, RD, Chief Nutrition Scientist at MyFitnessPal, adds: ”
Is Juice Healthy?
Our experts generally agree that it is healthier to drink juice as part of a healthy nutritional strategy than to drink it only for a period of time. It states that it is not a substitute for, and that there are health benefits when it supplements rather than replaces an existing healthy diet and lifestyle.
Dr. Kara said: And vegetables must be served. ”
Ultimately, juicing should not be considered an all-inclusive weight loss and health strategy. Rather, it can be one healthy part of an overall strategic approach. “Juices are great when used to complement an existing health routine,” says Dr. Kara.
Nelson agrees. “My takeaway advice is that if you like juice, you can drink it as part of your weight loss plan,” she says. So make sure you eat whole fruits and vegetables too.”
What’s the healthiest way to juice?
Not all juices are made for health. “The best juices are those made from fresh, organic fruits and vegetables,” explains Dr. Kara. “Processed juices and juices made from fruits and vegetables with preservatives can actually cause more problems with your weight and overall health.”
Additionally, Dr. Kara suggests that the type of process and device used to make the juice also makes a difference. When Pulp, you get more nutrients that may play an important role in weight loss.
Dr. Guan encourages his clients to utilize green juices as a way to support hydration and optimal energy levels, especially during the summer months when dehydration is a problem. “Green juice is a great way to supply the necessary electrolytes that help improve athletic performance and endurance,” she says. “Low-glycemic juices such as celery, cabbage, kale, and spinach don’t raise blood sugar levels and are more supportive of weight loss.”
Who Should Avoid Juice?
Dr. Guann advises that juices can be dangerous for people with eating disorders. People with insulin resistance or diabetes should avoid juicing because it causes more blood sugar spikes than actually eating fiber-rich fruits and vegetables, Dr. Vu explains. It’s always best to consult a medical professional before making any major changes.”
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