How Juicing Can Help You Lose Weight Safely
written by Garrick of Juicing with G
Is a juice cleanse the way to go for weight loss? It has been on of the top diet trends in weight loss over the last few years, but is it really effective? More important, is it safe?
Juicing has also gotten a bad rap of being an obesity trap and a cause for diabetes. And you know what? That’s a valid point, but what these articles fail to point out is why. I’m here to share with you how juicing when done correctly can help you lose weight without resorting to a juice cleanse that will sap your energy and will only produce temporary results.
Make sure to scroll all the way down because I’ll be sharing some easy juicing recipes.
When Juicing Can Be Bad for You
When you watch juicer infomercials, what do you see people put in the juicer? Fruits, right? And lots of them. This has been ingrained in a lot of people’s minds and when they buy a juicer, they’ll add lots of fruits in their juice recipes because that’s what they see and it tastes great.
Adding too much fruit is one of the biggest mistakes you can make.
The problem is fruits contain fructose and lots of it. Unlike glucose that gets used by our body’s cells, fructose isn’t. Instead only the liver metabolizes it. The problem lies when too much fructose is absorbed by the body, the liver won’t be able to metabolize it, and excess fructose becomes waste products and toxins that can drive up blood pressure and cause gout.
Also fructose is what you call a lipophilic carbohydrate that becomes activated glycerol. In layman terms, it becomes fat. If you eat 120 calories worth of fructose, 40 of those calories will be stored which results in weight gain.
The absence of fiber when juicing fruit also takes off the barrier that slows down the absorption process of fructose. So instead of going through your digestive system, it goes directly to the blood stream causing insulin spikes and in the long run type-2 diabetes.
How to Achieve Healthy Weight Loss with Juicing
While a lot of people go to extremes when it comes to achieving weight loss, I view it differently. Make no mistake, a juice cleanse is very effective when you want to lose weight quickly, however when you deprive your body of solid food, it releases a hormone called ghrelin that causes hunger pangs.
These hunger pangs can result in uncontrolled binges and massive weight gain if you don’t address it.
What I’m suggesting has nothing to do with doing a juice cleanse; It has to do with replacing unhealthy snacks with nutrient-dense fresh juice.
Remember these juices will only contain the right amount of fruit to make them palatable while the rest of the ingredients will include green leafy vegetables and ingredients with high water content like cucumber to add more volume.
Replacing unhealthy snacks with juice rids your diet of processed chemicals and excess sugar while it hydrates your body. Another option would be adding some protein powder or some chia seeds to the mix, this helps fill up your digestive system with protein and adds to the feeling of fullness afterwards.
These in-between-meal drinks help greatly in reducing your appetite when the time comes to eat, and when you eat less, you’ll lose weight in the long run. The weight loss won’t be as dramatic as a full on cleanse, but it is more sustainable because you’re still eating solid food.
Four Juice Recipes for Weight Loss
Here are some recipes that you can make ahead of time and bring to the workplace as a healthy in-between-meal snack. Take these drinks at least 1 to 2 hours after meal time as a supplement to solid food and to naturally reduce your appetite.
Recipe 1: Mean Green Toxin Flusher
- 2 to 3 kale leaves
- A handful of parsley
- Half a lemon
- One cucumber
- One Fuji apple
I call this green juice the toxin flusher because cucumber being a diuretic will help in flushing out toxins from the liver and kidney. Parsley helps with digestion and adds a mild bitterness to the juice.
Recipe 2: Spicy Green Juice
- One medium to large green delicious apple
- A few handfuls of spinach (2 to 3 depending on your preference)
- Half a lemon
- A one inch chunk of ginger
Spinach is one of the most nutrient-rich vegetables. It is rich in potassium, vitamin K and calcium so when making green juice, spinach is a must. Ginger, a natural anti-inflammatory, adds a contrasting spice to this juice that may not be for everybody. Adjust the amount of ginger you put depending on how spicy you want it to be.
Recipe 3: Bitter Fruity Goodness
- 2 grapefruits (make sure to get the pink grapefruit)
- 1 lime
- 1 cup unsweetened pure cranberry juice for the best results
- 2 inch chunk of ginger
- 1 medium cucumber
Remember when I said to avoid adding to much fruit to your recipe? Well this recipe is an exception because the fruits here have low fructose content. Why is this recipe great for weight loss? Simple, grapefruit has been used in countless weight loss programs because it lowers insulin levels just enough so that it doesn’t store sugar as fat, a lower insulin levels also helps curb appetite. Some experts say that eating half a grapefruit before a meal will help you lose around a pound a week.
Recipe 4: Red Protein Juice
- 1 to 2 small medium sized beet
- 1 medium cucumber
- 2 to 3 tablespoons of sunwarrior protein powder
- 2 to 3 kale leaves (optional)
For this recipe adding protein powder makes this a great pre-workout meal because the protein powder will fill the protein gap lacking in a lot of juice recipes. Beet is rich in nitrates which improves blood flow to the muscles and lowers the amount of oxygen the muscle need. In essence this improves athletic performance during an actual competition or during workouts. Try this juice before your next big marathon.
The beauty of juicing is you can mix and match ingredients depending on the need. These are just 4 of the many juice recipes you can try out to improve your health and cut down on excess weight. If you have a recipe to share please do so in the comments section below.
About the Author: Garrick started juicing more than 7 years ago but didn’t get serious until early last year when his mother gave him a juicer and as a result he founded Juicing with G. He shares recipes, reviews and articles on various health topics that will help people looking to live a healthier lifestyle get a big head start. You can follow him in Facebook, Twitter and Pinterest.
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