Juicing involves extraction of juice from fruits and vegetables.
The liquid thus obtained contains most of the vitamins, minerals and other nutrients that are found in the food, except the fiber and solids mass.
A typical juicing process requires the fruit or vegetable to blend in a blender or juicer by removing inedible seeds and peels and then straining through a strainer to separate the juice from the solid masses.
A liquid drink is obtained which contains most of the healthy ingredients of the food.
However, this process removes the healthy fiber from the foods which make these drinks less satiating.
Another way to gain this fiber is to try blending the foods without straining them or by adding the pulp (solids) to another dish.
Juicing is particularly useful for persons who are averse to eating whole fruits and vegetables.
For such people, juicing of these foods provides an excellent way to obtain the nutrients and health benefits found in fresh fruit and veggies.
But can juicing help one lose weight? Let us find out.
Can Juicing Help you Lose Weight?
The answer is yes, juicing can help in weight loss.
Research says that consumption of more fruits and vegetables along with physical activity and self-monitoring had longer weight loss effects of up to 12 months and may be beneficial for long-term weight management.
Consumption of fruits and vegetable juices has been recommended by various studies to promote weight loss.
Research also advises that the daily intake of low-sodium vegetable juice along with a low-calorie diet can be an efficient and easy way to lose weight for obese individuals.
Here are the many ways in which juicing can be beneficial for weight loss.
1. Juices hydrate the body
Juices can contain about 80-95% water depending on the fruit or vegetable.
Thus, by consuming these liquids, one is also taking lots of water which hydrates the body and helps in its normal functioning.
Consumption of plenty of water has been associated with weight loss. According to a study, drinking unsweetened and non-caloric water like 100% fruit juice (free from added sugars) daily of a quantity more than 1 liter can amount to a significant reduction in body weight and fat mass over time.
Thus, one can replace some glasses of water with juices daily to facilitate their weight loss process.
What does this mean? Most juices contain lots of water and drinking more fluids can reduce food intake and promote loss of body fat and mass.
2. Juices influence gut microbiome
Intake of juices from fruits and vegetables can affect the composition of gut bacteria which are associated with the development of obesity.
Studies have linked obesity with alterations in the gut bacterial populations.
When 24 adults were examined for changes in body weight and BMI after consumption of vegetable/fruit juices for three days, differences in the number of intestinal bacteria and weight loss was reported.
What does this mean? Juices from fruits and vegetables can modulate gut microbial populations, which can result in weight loss.
3. Juices decrease the body fat
Fruits and vegetables usually have very few calories, and their consumption does not increase glucose or lipid levels in the body.
Thus, there is no fat formation and weight gain.
In studies, consumption of fruits and vegetables resulted in lower adiposity or body fat levels and slower weight gain.
What does this mean? Juices are usually fat-free and great foods to include in a weight loss diet. They also lower body fats and delay weight gain.
4. Juices can displace high fat and high-calorie foods from the diet
Some high-fat, high-sugar and high-calorie foods from the diet can be replaced by juices.
By consuming more liquids, one can limit energy intake and other types of foods which could contribute to weight loss.
Using this hypothesis, a study was able to prove that reduction in energy and fat intake brought about by increased vegetable and fruit consumption resulted in weight loss over a three-month period and prevented weight regain in the long run.
It is also possible to curb one’s craving for sweets with fruit juices as they contain less sugar than any other sweets and desserts.
What does this mean? By drinking more juices, one is creating lesser space in the stomach for other high-fat for high-calorie foods. This decreases energy and fat intake and prevents weight gain.
5. Fruit and vegetable juices are rich in antioxidants
Most of the fruits and vegetables used for juicing are rich in different types of antioxidants like vitamins, resveratrol, anthocyanins, carotenoids, polyphenols, and flavonoids.
These antioxidants help in scavenging free radicals and toxins from the body and can fight them or neutralize them.
As a result, the body is spared of various diseases including obesity.
Studies have shown that obesity and oxidative stress (surge of free radicals) are related. Oxidative stress can lead to weight gain, obesity, and related disorders.
By consuming antioxidant-rich juices, radical oxygen species can be taken care of, and obesity can be prevented.
A study found out that consumption of mixed fruit and vegetable juices for about a month led to a significant increase in serum antioxidant levels.
In another study conducted on 15 obese women for two months, intake of fruits resulted in improved antioxidant status and decreased cholesterol levels.
What does this mean? Antioxidants help fight the free radicals that play a crucial role in the development of obesity. Fruit and vegetable juices are excellent sources of antioxidants.
Top 12 Foods for Juicing that Help in Weight Loss
1. Apple
Today, apples are available all over the world and all year through. Apple juices can also be found in bottled or canned forms.
One can also easily prepare fresh apple juice at home using a juicer, mixer or blender.
Apples contain significant amounts of water, calcium, magnesium, potassium, vitamin C, vitamin A, and B-vitamins.
Studies have hinted at the fact that apple juice and apple products, when regularly consumed for about five weeks can lower the weight of fatty tissues in the body, improve lipid profile and contribute towards weight management.
Read: Why Apples are great for Weight loss
What does this mean? Apples are rich in minerals and vitamins which can reduce body fat and weight.
2. Pomegranate
Pomegranate and its juice are very healthy and full of nutrients. They are available worldwide and widely consumed.
Pomegranates are 80% water and constitute significant levels of folate, vitamin K, vitamin A, and B-vitamins.
Pomegranate contains anthocyanins, tannins, polyphenols, and flavonoids, which are excellent antioxidants and beneficial for the treatment and prevention of many diseases.
Studies have shown that pomegranate assists in fat reduction and thus, is useful for the prevention and treatment of obesity.
It can lower blood glucose, cholesterol, and triglycerides and thus could be helpful in managing obesity and related conditions.
Read: Why Pomegranate is Awesome for Weight Loss
What does this mean? Pomegranate juice has lots of antioxidants, vitamins and other nutrients which can lower body fat, glucose, cholesterol, and triglycerides. This helps in weight loss and prevention of obesity.
3. Grapefruit
There are numerous studies proving grapefruit to be an excellent fruit for weight loss.
The sweet-sour taste may not attract everyone and may hinder its consumption, and therefore, grapefruit juice can be consumed conveniently by such people.
With about 88% water content, grapefruit is rich in calcium, magnesium, vitamin C, vitamin A, and folate.
This citrus fruit, when consumed in moderate amounts, has positive effects on weight and body measurements.
Research conducted on 85 persons with obesity for three months reveals that the consumption of grapefruit lowers body weight by about 7%. It also reduces body fat and waist circumference while improving the lipid profile.
Moreover, another study reports that consumption of grapefruit juice can prevent weight gain and treat insulin resistance developed due to the consumption of a high-fat diet.
Read: How grapefruit helps in weight loss
What does this mean? Juice from grapefruit contains high amounts of vitamins, especially vitamin C. It can assist in weight loss and alleviate obesity-related conditions.
4. Orange
Oranges are commonly available citrus fruits and make up for great food for juicing.
Oranges are very juicy with about 88% water content. They have high levels of calcium, magnesium, vitamin C, vitamin A, and folate.
A survey reports that individuals who consume orange juice tend to have low BMI, the percentage of body fat and waist circumference and therefore, are at a lower risk of developing obesity and related disorders.
Various studies have stated that 100% orange juice should be made a part of healthy diets to derive its nutritional and dietary benefits. This could lower BMI, cholesterol levels and improve body measurements.
Orange juice can also help in alleviating metabolic abnormalities and obesity-related disorders in obese persons.
What does this mean? Orange juice is excellent for weight loss. Apart from being highly nutritious, it can reduce BMI, cholesterol, and weight. It can positively affect body measurements and help in tackling obesity-related health conditions.
5. Spinach
Spinach is a very nutritious food. It contains significant amounts of water (91%), protein, minerals (calcium, iron, magnesium, zinc), vitamins (vitamin C, folate, vitamin A, vitamin E, vitamin K) and a negligible amount of fats.
Foods containing more water and less fat are thought to be low-energy-dense foods and more satiating, which could decrease food intake.
Spinach has both proteins and vitamin C, both of which help in weight loss and body fat reduction.
What does this mean? The very healthy and very nutritious spinach is an excellent food for juicing due to the presence of weight-reducing nutrients.
6. Goji Berry
Goji berries are native to China where they are used for the treatment of several diseases. They are rich in several essential vitamins and minerals and most importantly, in antioxidants.
Goji berries are usually available in dried form and contain protein, calcium, iron, vitamin C, and vitamin A.
For preparing goji berry juice, one can soak the dried berries in warm water for 3-4 hours and then blend them to extract the liquids.
Scientists have studied these berries thoroughly owing to their enormous health benefits. They conducted trials to examine the effects of goji berry juice on body weight, measurements, and caloric expenditure.
As the Journal of the American College of Nutrition states, positive results were obtained which highlighted the fact that juice from these berries can increase the metabolic rate, energy expenditure and decreased the waist circumference considerably.
Goji berries have anti-platelet property; goji juice should be consumed with caution if you are taking blood thinners or have a bleeding/clotting disorder.
What does this mean? Goji berries protein, minerals, and vitamins. They are incredibly rich in antioxidants, and their juice can improve the metabolic status and body measurements.
7. Cranberry
Cranberries are small red-colored berries with a sweet and sour taste. They are widely used in American subcontinent and Europe for preparing various food products.
Cranberries contain calcium, iron, magnesium vitamin C, vitamin A and vitamin K.
A survey carried out to determine the effects of cranberry juice consumption on nutrient levels, and body composition reveals that persons who consume cranberry beverages tend to have a healthy weight, lower waist circumference and are less likely to develop obesity than individuals who do not consume this fruit juice.
Cranberries can have anti-platelet action; please take with caution if taking blood thinners.
What does this mean? Cranberries have vitamins in considerable amounts and are known to affect the body weight and measurements positively.
8. Lemon
Lemon juice in the form of lemonades and lemon water is consumed worldwide owing to its numerous health benefits.
It contains antioxidants like phenols and flavonoids in significant amounts.
Additionally, it has water (92%), calcium, magnesium, vitamin A and lots of vitamin C.
In studies conducted on animal models, the polyphenols in lemons have been found to be effective against weight gain, fat accumulation, and obesity.
Drinks containing lemon juice have shown positive results in lowering body weight. They reduce fat absorption and prevent an increase in glucose levels.
Consumption of lemon juice, taken as a part of the very-low-calorie diet for detox, has been shown to result in decreased body fat, insulin resistance, and weight.
What does this mean? Lemon juice can prevent weight gain, fat deposition, insulin resistance and obesity. Antioxidants in lemon juice facilitate this effect.
9. Cherry
Cherries are 82% water and have nutrients like calcium, magnesium, vitamin C, folate, vitamin a and vitamin K.
Red, sour cherries contain more vitamin C than sweet cherries and provide just 77 calories in a one cup serving.
Anthocyanin, the pigment in cherries, gives it its bright colors and are responsible for many of its health benefits.
The International Journal of Food Sciences and Nutrition reports a study wherein the anthocyanins extracted from cherries were found to be capable of preventing obesity developed as a result of a high-fat diet. They lowered body fats, glucose, triglycerides, and cholesterol concentrations and thus promote weight loss.
What does this mean? Antioxidants and anthocyanins make cherry juice an exceptional food for weight loss. It can reduce body fat, improve lipid profile and prevent obesity.
10. Pear
Pear fruit contains about 84% water and negligible fats. With minerals like calcium and magnesium and vitamins like vitamin C, vitamin A, vitamin k, folate and some B vitamins, pears are highly nutritious foods for juicing.
Studies have shown that consumption of pear can facilitate the weight loss process.
In one such study, when 49 women with a high BMI were randomly given pear, apple, and oat cookies as part of their low-energy diet, it was found that the group which consumed apple or pear experienced weight reduction and decreased energy intake.
The dietary fiber had no role to play in this effect as all the groups consumed equal amounts of fiber.
Thus, it can be said that pear juice which contains all nutrients from pear fruit except fiber, may give equally favorable results.
What does this mean? Nutrients in pear can reduce body weight and energy intake.
11. Asparagus
Asparagus has 93% water, some proteins, calcium, magnesium, iron, phosphorous, vitamin C, folate, vitamin A, vitamin E, vitamin K, and some B-vitamins.
Studies have stated that consumption of asparagus can reduce body weight and contribute to the management of obesity.
It can also improve body composition, BMI, waist-to-hip ratio and decrease body fat.
What does this mean? As asparagus reduces BMI, waist circumference and fat levels in the body, its juice can be effectively used by persons wanting to lose weight.
12. Elderberry
Elderberries contain clusters of small black or blue-black berries usually found in Australia and South America.
Elderberries are low in calories and fats and contain considerable amounts of calcium, iron, zinc, selenium, magnesium, copper, vitamin A, vitamin C, and B-vitamins.
In a study, it was found that consumption of juice from elderberries provided the body with excellent antioxidants like anthocyanins and flavonoids.
It also improved body weight, blood pressure levels and promoted a feeling of emotional well-being among the subjects. The juice was found to be both effective and tolerable.
What does this mean? Rich in antioxidants, vitamins, and minerals, juice extracted from elderberries has potential to improve the metabolic profile and reduce weight.
Some Tips for Great Juicing!
Always consume fresh fruit and vegetable juices as keeping them for long hours can lead to bacterial contamination. Microbes tend to grow easily in juices as they have the optimum amount of water and nutrients.
If consuming bottled or canned juices, opt for branded and organic products free from added colors, preservatives, and flavoring agents.
Look out for 100% fruit juices, free from added sugars. Some juices contain lots of added sweeteners which can spike your blood glucose levels and do more harm than good.
It is always better to consume whole fruits and vegetables rather than juicing them. The fiber in fruits and veggies can be more beneficial for weight loss as it makes one feel full and decreases food intake. Juicing is for those, who for some reason are unable to consume whole foods.
As liquids and juices are less satiating than whole foods, one may need to consume larger quantities of these fluids.
Combinations of fruit and vegetable juices or fruit cocktails can be made to increase the flavor and taste.
Conclusion
Juicing a fruit or vegetable removes its fibre but preserves many other nutrients like vitamins, minerals, antioxidants, and other functional components.
Juices have high water content and low-fat content.
They can decrease body fats and displace other unhealthy foods from the diet.
They can also influence the microbial populations in the gut, beneficial for weight loss.
Fruits and vegetables like apples, oranges, lemons, pomegranate, pear, spinach, asparagus, cherries, goji berries, elderberries, cranberries, and grapefruit are some of the foods which are excellent for weight loss.