Juicing for weight loss can also lead to other health benefits like “more energy, increased immunity, anti-aging effects [and] better bone health,” says Nicole Cormier, R.D., and co-author of The Everything Juicing Book in Lauren Piscopo’s Natural Health article “Get Juiced.”
Here are some health tips to maximize your juicing weight loss and health benefits.
Avoid spiking your blood sugar. Instead of loading your blender or juicer with lots of fruit, add a protein source like hemp seeds or a healthy fat like flax seed or oil to help prevent the blood sugar spike sweet juices can create or follow a blood stabilizing ratio of three vegetable to one fruit, says Piscopo.
Don’t gulp your juices.To power up your juicing weight loss benefits, don’t gulp it down. Chew and sip your juice slowing engaging your mouth and sending a message to your brain that you’re feeling satisfied and full, says celebrity dietitian and Natural Health contributing editor Ashley Koff, R.D in Piscopo’s article.
Drink your juice before meals. One study published in the journal Appetite showed that men who drank vegetable juice before lunch ate an average of 136 fewer calories compared to men who didn’t get juiced before their noon meal, says Bill Gotlieb in the Time (Time, Inc. Health) article “Tame Your Appetite.”
Be sure to do it yourself and invest in a juicer. Avoid most bottled juices. “Canned and bottled juices are heated during the pasteurization process, which can decrease the vitamin content and eliminate the enzymes,” says Jennifer LeClaire in the Better Nutrition article “Ten Reasons to Juice.”
Switch your morning caffeine addiction for juice. LeClaire says caffeine strips the body of necessary minerals, so replace that cup of joe with fresh juice for a natural eye-opener that helps get your body moving in morning.
Start out juicing for weight loss slowly. Start with one glass of fresh juice. Then work your way to up to two or three a day, says Victoria Moran, author of Fit from Within and Lit from Within in LeClaire’s article.
This recipe is from The Juiceman’s Power of Juicing by William Morrow: 2 kale leaves or ¼ cup spinach ¼ cup parsley 2 ribs of celery ½ organic, unwaxed cucumber ½ lime with or without skin 1 green apple
Per serving: 144 calories, 0.5 g fat (0 g saturated fat), 2.5 g protein, 37 g carbohydrate, 8 g fiber, 83 mg sodium (Piscopo)
Koff, R.D., “suggests this juice, which is loaded with low-glycemic fruits as well as almonds and cinnamon to keep your blood sugar from spiking:” ¼ cup organic blackberries ¼cup organic blueberries 1 organic pear ½ cucumber 1 tablespoon cinnamon 15 almonds soaked overnight
Per serving: 275 calories, 10.5 g fat (0.5 g saturated fat), 6 g protein, 47 g carbohydrate, 12 g fiber, 5 mg sodium (Piscopo)
Consider Going Vegan and Do Juicing for Weight Loss Success
After you’ve been juicing for a while, you may want to consider going vegan to maximize your weight loss efforts. Here are some tips for vegan weight loss.
Gotlieb, Bill. “Tame Your Appetite.” Time (Time, Inc. Health). Jan/Feb2001, Vol. 15 Issue 1, p114.
LeClaire, Jennifer. “Ten Reasons to Juice.” Better Nutrition. Jun2004, Vol. 66 Issue 6, p56-61.
Piscopo, Lauren. “Get Juiced.” Natural Health. Jul/Aug2011, Vol. 41 Issue 6, p42-47.