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If you’re trying to lose weight, juicing might sound like a safe approach that guarantees quick results. After all, juice is derived exclusively from whole fruits and vegetables, so it must be a healthy way to achieve a lean body, right? It is not so simple.
“We all know that getting our daily dose of fruits and vegetables is essential for overall health and wellness,” explains Dr. Mahmud Kara, MD, who previously treated patients at the Cleveland Clinic and has since founded the supplement brand. Kara MD. “Eating fresh fruits and vegetables can help with natural energy, improve digestion, reduce disease risk, support cardiovascular health, and more.”
But there are many caveats that complicate matters. We asked the experts for their opinion on juices for weightloss. And while some were cautiously optimistic, others wouldn’t recommend juicing for weight loss. Here’s what the pros have to say below.
What is juicing?
Juicing is the practice of extracting the juice from fruits and vegetables to make it into a beverage. This process leaves the fiber in the machine (compared to mix a smoothie, which combines the entire product in the drink). You can choose to do this process at home or buy pre-made juices.
“Juicing can be used as a supplement to improve nutritional status or as part of a juice fast,” explains Dr. Bre Anna Guana licensed naturopathic doctor who specializes in women’s hormonal health.
dr Who’s up?, MD, a concierge physician and assistant professor of health sciences at UCLA, says the removal of fiber through the juicing process is the main drawback. “The biggest downside to juicing is losing the healthy fiber content of the fruit or vegetable through processing,” he says. “Fiber is important for lowering cholesterol, promoting heart health, regulating blood sugar, and helps feed gut microbes.”
Are juices good for weight loss?
Experts offer a variety of opinions on whether juicing is good for weight loss; these opinions generally range from “in some circumstances” to “no”.
Two factors can make it difficult for people to lose weight efficiently, explains Dr. Kara. The first is eating excess calories. And the second is “not getting enough nutrients that the body needs to perform key processes like metabolizing food,” she says.
Taking these two factors into account, juicing can be beneficial for weight loss because it can help replace or supplement what might otherwise be a higher calorie meal throughout the day. Additionally, “the nutrient benefits of fresh fruits and vegetables can help promote a feeling of fullness for longer, and these nutrients provide the body with the fuel it needs to thrive.”
But, warns the doctor, it is important to be careful when it comes to What juice is used for weight loss.
“In recent years, juicing or juicing ‘cleanses’ have been misrepresented as easy detoxes or ways to lose weight fast,” says Dr. Kara. “However, not only is it often an unsustainable lifestyle where the weight is regained at a later date when you run out of juice, but replacing most or all of your quality meals with strict juicing can lead to dietary deficits. calories that can actually hinder weight. loss.”
Dr. Vuu is even less optimistic about juicing for weight loss. “I don’t see juicing as a viable weight loss solution,” he says plainly. “This form of calorie restriction generally slows metabolism and [although it] could potentially offer some weight loss initially, not a viable long-term option; can lead to weight gain after juicing.” (Instead, Dr. Vuu recommends intermittent fasting combined with good sleep, exercise, and stress management for weight loss.)
Dr. Guan’s opinion is also that “juicing can be counterproductive for weight loss, especially when using high-glycemic fruits and vegetables such as beets, carrots, apples, and other fruits.” These ingredients raise sugar in the bloodmaking it harder to break down stored fats and contributing to the potential for muscle loss.
Stephanie Nelson, MS, RD and MyFitnessPal‘s Chief Nutrition Scientist adds: “Remember that to lose weight, you need to consume fewer calories than you burn, so drinking too much juice can lead to consuming more sugar and calories overall than you intended.”
Are juices healthy?
Our experts generally agreed that juicing is healthier as part of a good nutrition strategy, compared to juicing exclusively for a period of time. Rather than replace meals, our experts say juicing can have health benefits when it complements, not replaces, your existing healthy diet and lifestyle.
Dr. Kara says: “Using juicing to replace quality meals can lead to extreme caloric deficits while, on the other hand, supplementing one meal a day, for example breakfast, with juicing can be an easy and convenient way to benefit of quality nutrients from fresh fruits. and vegetables have to offer”.
Ultimately, juicing should not be viewed as the ultimate goal of health and weight loss strategies. Rather, it can be a healthy part of an overall strategic approach. “Juicing is best when used to supplement your existing health routine; shouldn’t replace making healthy choices,” says Dr. Kara, “if you continue to eat quality foods, exercise regularly and reduce stress, and practice other healthy habits, then juicing can be a great addition to your diet. routine .”
Nelson agrees. “My take-home advice is that if you like juicing, you can have it as part of your weight-loss regimen,” she says. “But be sure to also eat whole fruits and vegetables because they have a number of benefits that juicing doesn’t.”
What is the healthiest way to drink juice?
Not all juices are equal for health. “The best juice is the one that comes from fresh, organic fruits and vegetables,” explains Dr. Kara. “Pre-made juices or juices that use fruits and vegetables loaded with preservatives can actually lead to more problems when it comes to weight and overall health.”
Also, Dr. Kara suggests, the process and type of device used to make the juice also makes a difference. when you include juice Y pulp, you get more nutrients that can play an important role in weight loss.
Dr. Guan recommends her clients use green juices as a way to support hydration and optimal energy levels, especially during the summer months when dehydration is more of an issue. “Green juices are a great way to supply necessary electrolytes that can help improve athletic performance and endurance,” she says. “Low-glycemic juices like celery, cabbage, kale, and spinach will not spike your blood sugar and will be more conducive to weight loss.”
Who should avoid juices?
Dr. Guann warns that juicing can be dangerous for people with eating disorders. Those who are insulin resistant or diabetic should also avoid juices, as they cause much higher spikes in blood sugar compared to eating the fiber-rich fruit or vegetable, explains Dr. Vuu. He adds this caveat: “Before making any major changes to your lifestyle or diet, it’s always best to consult a medical professional.”
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