Want to shed a few pounds?
Do you want to lose some weight, but aren’t sure of the most effective method to do so? Are you familiar with the act of juicing fruits and vegetables or is it rather foreign to you? Well, I am here to explain and offer the method of juicing as an option to lose weight.
What is juicing?
First of all, what is juicing you ask? Well, simply put, juicing is the act of converting a solid (fruit or vegetable) to a liquefied state with the use of a juicer. During this conversion, many nutrients, antioxidants, and vitamins from the fruit or vegetable are preserved in the resulting liquid. In addition, if you’re not someone who typically eats many solid fruits or vegetables, juicing is a great way to receive all the inherent nutrients and vitamins. It’s as easy as drinking a glass of water or in this case, prepared juice. Not to mention, your digestive system gets to take a break from dissolving those bulky foods found in foods such as dairy, meat, etc. In return, all that unused energy is given back to you!
Duration of juicing consistently
Let’s face it: any kind of significant change doesn’t happen overnight and neither does weight loss. Statistically, in order to see any difference in your weight, consistent juicing needs to be present for at least 14 days. When that’s the case, it’s possible to drop between 10 to 20 pounds at the conclusion of the those 14 days, but a more gradual weight loss (1-2 pounds/week) may be healthier for the body. In addition, once you’ve incorporated juicing into your daily regimen, you will notice a decrease in your overall appetite. This loss of appetite will hopefully change your future eating habits for the better.
When deciding on specific juicing recipes, keep in mind that it’s not what’s in your juice (the fruits and vegetables), but rather how many calories are hidden in the juice. Naturally, if you are substituting juice for a meal (known as a juice fast), your overall caloric intake should be below one of a typical 3 meal/day diet. In fact, if you are exclusively juicing, your caloric intake will be approximately 600 – 1,000 calories/day. As a point of reference, one medium apple has 95 calories, 1 medium carrot – 25 calories, 1 cucumber – 47 calories, 1/2 a head of cauliflower – 73 calories, and 1 beet – 35 calories. With this being said, losing weight happens when you take in fewer calories than you use up with regular activities and exercise. However, it’s advised not to lose weight in excess of 1 – 2 pounds of weight/week per MayoClinic.com. Therefore, if you reduce your caloric intake by 3,500 calories/week, you should be on track to lose 1 pound of fat/week.
Fruits versus vegetables
If losing weight is your goal, it’s recommended to stick with raw vegetables rather than an abundance of fruit. The reason being is due to the sugar content in fruit which can negatively effect weight loss. Consequently, it’s ideal to follow an 80/20 ratio of vegetables to fruit when preparing juice. Therefore, in order to still have ‘fruity’ juices, it’s a good idea to keep your juices rich in fruits for morning consumption only.
For the rookie juicer
If you’re new to juicing, start off with simplified recipes consisting of one type of fruit and one type of vegetable. As an example, according to the Stanford University Cancer Institute, a 10 ounce juice consisting of 3 – 4 carrots and 1 apple will yield 200 calories, 49 grams of carbs, and 4 grams of protein. As you get more experienced with juicing, you can try some new recipes from any number of juicing recipe books on the market. Personally, I use the book entitled, “Juicing Recipes For Vitality and Health” by Drew Canole. From his book, I would recommend the ‘Body Purifier’ juice which consists of 2 carrots, 1 cucumber, 1/2 cauliflower, and 1/2 beet and in the morning, try some ‘Love Juice’ consisting of 2 apples, 1 pear, 1/4 mango, and 3 strawberries.
For added fiber and protein
Some things to keep in mind when implementing juicing as your weight loss plan:
- Insoluble fiber found in fruits and vegetables is eliminated when juicing, but soluble fiber is not. If this is of any concern to you, consider taking psyllium husk (5g once with meals accompanied with at least 200ml of water) as a supplement for lack of insoluble fiber when doing a juice fast.
- Some say that juicing lacks adequate protein, however certain vegetables such as broccoli, spinach, and kale provide sufficient amounts. In addition, fruits to include papayas, peaches, and strawberries offer decent amounts of protein. However, if you’re still concerned about receiving enough protein when juicing, consider adding protein powder (the pure unflavored kind) to your juices.
So there you have an explanation of how juicing and losing weight can go ‘hand-in-hand.’ Here’s to living your best life ever! Feel free to leave me a comment or any insight you may have on the topic of juicing and losing weight.