Juicing refers to the use of an electric juicer to make vitamin-rich beverages, often to produce weight loss. Because they are rich in nutrients and relatively low in calories, fruits and vegetables are used when juicing for weight loss. Although juice fasts may be beneficial for weight loss, culinary website What's Cooking America explains that no juice can "magically melt away the pounds on its own." Consult a doctor before beginning any weight loss program.
High Calorie Content
To lose weight, you need to be in a caloric deficit by taking in fewer calories than you expend each day. For this reason, you should ensure that you take into account the calories from your juice in addition to your food intake; you may have to eat less to ensure that you can consume your juice and still be in a calorie deficit. In fact, certain juices may impede your weight loss progress. According to JuicerRecipesNow.com, a typical juice recipe may contain 2 cups of blueberries, 2 cups of strawberries and 1 1/2 cups of raspberries; this combination would contain 427 calories, more than 21 percent of the recommended daily intake of 2,000 calories.
Low Protein Content
A potential drawback of juicing for losing weight is the low protein content of juices. Many fruits and vegetables are low in protein, a nutrient that helps build your body's tissues and may facilitate weight loss; a study from the May 2004 issue of the "Journal of the American College of Nutrition" suggests that high protein diets can be more effective for weight loss than lower protein diets. A juicing recipe with 2 cups of blueberries, 2 cups of strawberries and 1 1/2 cups of raspberries contains just 7 g of protein.
High Vitamin Content
Vitamins are required for optimal health, which may make juicing a healthier option for weight loss than using fat burners or other supplements. In addition, some research indicates that certain vitamins can help you stay slim. A study from the March 2008 issue of the "International Journal for Vitamin and Nutrition Research" found that supplementation of vitamin C helped reduce body fat and weight, although this study was performed in rats, not humans, so you may not experience the same effect.
High Mineral Content
Fruits and vegetables tend to be mineral-rich, which may also aid in weight loss. Although not all minerals exhibit properties beneficial for dieting, research suggests that calcium may help you lose weight. A study from the January 2010 issue of the "International Journal of Obesity" found that supplementation of 1,500 mg of calcium daily resulted in the absorption of less fat compared to supplementation of 500 mg of calcium daily.
References
- What's Cooking America: Juicing for Weight Loss
- Juicer Recipes Now: Free Juicer Recipes
- LIVESTRONG.COM MyPlate: Calories in Strawberries
- LIVESTRONG.COM MyPlate: Calories in Blueberries, Raw
- LIVESTRONG.COM MyPlate: Calories in Dole Raspberries
- "Journal of the American College of Nutrition"; The Effects of High Protein Diets ... ; T.L. Halton, F.B. Hu; May 2004
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