Juices can be a quick and easy way to add extra nutrients to your diet and aid weight loss. However, some types of juice are high in sugar and low in fiber, which can increase your calorie intake and even lead to weight gain over time. This is especially true of many store-bought fruit juices, which are often loaded with sugar, artificial flavors and preservatives. Fortunately, there are many healthy and delicious juices that you can make at home using a few simple ingredients and a juicer. You can also use a blender. This method is preferred because it contains more fiber, which can help promote feelings of fullness and control your hunger.
Here are 8 of the best juices for weight loss
1. Celery juice
Celery juice has become a popular ingredient among health conscious consumers. Not only is it low in calories, but it is also more than 95% water. Studies show that choosing foods and drinks that are low in calorie density can benefit weight loss and fat loss. Celery juice is also an excellent source of antioxidants and beneficial plant compounds, which can help reduce oxidative stress and fight inflammation.
2. Beet juice
Athletes often use beetroot juice when they are looking to improve their performance. Indeed, this juice contains beneficial compounds such as dietary calcium.
Dietary calcium can help improve muscle strength and endurance, as well as lower blood pressure levels by dilating your blood vessels.
Also, all beets are low in calories and high in fiber, which can help promote regularity, slow stomach loss, and make you feel full to help with weight management. Since most of the fiber is removed during the eating process, beet juice generally does not contain a large amount of this nutrient. That said, it is a low calorie, more nutritious juice option when it comes to losing weight.
3. Pomegranate juice
In addition to being delicious and refreshing, pomegranate juice is a healthy, low-calorie drink that can aid weight loss. According to an animal study, pomegranate juice prevented weight gain in rats fed a high-fat diet. Some studies also suggest that pomegranate can help prevent spikes and drops in blood sugar that can otherwise lead to feelings of hunger. In fact, a study in 16 people found that the antioxidants in pomegranate juice prevented blood sugar levels after eating bread, which can cause blood sugar levels to rise.
4. Green vegetable juice
Although the exact ingredients of green juices can vary, most contain green leafy vegetables such as kale, spinach, or cabbage.
These ingredients are high in fiber, low in sugar, and packed with anti-inflammatory antioxidants. Interestingly, studies show that eating more fruit and vegetables can be linked to reduced body weight and reduced risk of weight gain and fat gain over time. Plus, green juices are easy to customize to your tastes by adding your favorite ingredients. For an easy green juice that you can make at home, try a blend of spinach, cucumber, green apples and celery, then enjoy. By using a blender instead of a juicer, you get all the nutrients and fiber from the greens, making the juice even more filling and weight loss friendly.
5. Watermelon juice
Watermelon juice is sweet, refreshing and very nutritious. Besides its low calorie content, pumpkin is an excellent source of heart-healthy micronutrients, such as potassium and vitamins A and C, antioxidants that boost the immune system. It also has a high water content, which can help you lose weight and feel full. A four-week study in 33 people gave participants 2 cups (300 grams) of fresh watermelon each day. They found a significant reduction in body weight, belly fat, hunger and food cravings compared to participants in the control group.
6. Lime-Ginger Juice
Lime-Ginger juice can be a refreshing and delicious addition to a healthy weight loss diet. In fact, lemons can help add a zest of flavor to your drink while providing some extra antioxidants. Some human and animal studies also show that ginger can help boost metabolism, reduce appetite and promote weight loss.
Also, green vegetables like spinach or kale, when blended over juice, can increase your fiber intake and keep you feeling full between meals. To start, simply add a small handful of grated ginger, freshly squeezed lemon juice and 1 cup (30 grams) of raisins to your diet and mix.
7. Carrot juice
Carrot juice is a nutrient dense drink with lots of vitamin A and other healthy carotenoids in every function. Blending your carrots instead of eating them can also help increase your fiber intake to improve feelings of fullness and help curb your appetite. In addition, carrots are high in carotenoids, a type of plant pigment found in many fruits and vegetables. Interestingly, an 8-week study of 28 obese men found that those who drank a carotenoid-rich drink daily had a significant reduction in abdominal fat.
8. Apple juice and kale
Apple and kale juice can be a healthy, fiber-rich alternative to store-bought sugary juices. Kale, in particular, has almost a gram of fiber per cup (21 grams). Studies have shown that it helps stabilize blood sugar levels after meals in humans and animals. Apples are also high in fiber and a host of other nutrients. Research has shown that their use is associated with increased weight gain and improved food quality in children and adults. To make kale apple juice at home, simply mix a handful of kale leaves with a few sliced apples. You can increase the flavor and health benefits even more by adding other ingredients like celery, lemon juice, ginger, or carrots.
Many healthy and delicious juices can promote long-term weight loss. The best juices for weight loss are low in sugar, high in fiber, and high in other important nutrients, including vitamins, minerals, and antioxidants. You can use this list as a starting point and experiment with your favorite ingredients to create healthy juices at home using a juicer or blender.
