While a juice fast may be a fast way to lose weight, it's not the best way to go if your goal is long-term success. The best way to lose weight juicing is to eat a healthy, reduced-calorie diet that accounts for the calories coming from your fresh juice. Consult your doctor before starting any weight-loss plan.
Detriments of Juice Fasts
Losing weight too quickly on a low-calorie juice fast may cause you to lose more water and muscle than fat, and most likely you'll regain that lost weight. When you restrict your caloric intake to very low levels, your metabolism slows down to conserve energy, making it harder for you to lose weight both during and after your cleanse, according to the University of Pittsburgh Medical Center. Juice fasts may also cause you to feel weak and dizzy.
Count Those Calories
Eating 250 to 500 calories less than you currently need to maintain your weight can help you lose 1/2 to 1 pound a week, a safe and effective rate of weight loss. You can determine your weight-loss calorie needs by tracking your weight and the calories in what you currently eat over a three- to five-day period, averaging your daily amount and subtracting 250 to 500 calories from that number. To stay on track with your weight-loss program, continue to track your intake and calories.
When you're trying to lose weight, all calories count, whether you're eating them or drinking them. To keep a limit on the calories in your fresh juice, use more vegetables than fruit. For example, 1 cup of spinach has only 7 calories, while a large apple has 116 calories. Other low-calorie vegetables that make tasty juices include carrots, cucumbers, kale and tomatoes. For a touch of sweetness with fewer calories, add a lemon or lime to your vegetable juice. Ginger also adds flavor without many calories.
Benefits of Balanced Diet
While fresh juice is a good way to up your nutrient intake, it's important to eat a variety of foods from all the food groups when you're trying to lose weight. Not only does this ensure that you meet all the nutrients you need for good health, but it also helps keep you feeling full. Juice is not as filling as whole food, according to a 2009 study published in Appetite. For balance, health and weight loss, be sure to include whole fruits and vegetables, whole grains, lean proteins and low-fat dairy foods on your weight-loss diet with fresh juice.
- University of Pittsburgh Medical Center: Fad Diets
- FamilyDoctor.org: What It Takes to Lose Weight
- HealthAliciousNess.com: Apples Raw With Skin, Carrots Raw, Spinach Raw
- Food and Drug Administration: Vegetables Nutrition Facts
- Appetite: The Effect of Fruit in Different Forms on Energy Intake and Satiety at a Meal