Laying off fattening foods and being active for at least 30 minutes most days of the week are the two key ways to lose weight. But when those extra pounds prove more stubborn, tweaking your diet and lifestyle can strengthen your weight loss efforts. Juice fasting to lose weight, for instance, is one method. While it can be one of your slimming solutions, it can pose a few risks.
A fast is an effective way to lose excess weight and get rid of body toxins, according to Cherie Calbom, a clinical nutritionist and co-author of "Juicing, Fasting and Detoxing for Life." The practice of juice fasting is to enhance your body's ability to detoxify itself. A fast refers to abstaining from food. It can be a total fast --- where you don't consume any food or fluid; or a water or juice fast for a few days. Fasting has been practiced for centuries. However, if you're not used to fasting, a juice fast is preferable over a total or water fast.
Connection to Weight Loss
Advocates of juice fasting indicate that toxin accumulation in the body inhibits weight loss. Toxins damage cells and make processes linked to weight regulation, such as metabolism, less efficient. Antioxidants in juices, such as selenium and vitamins C and E, bind to toxins and speed up their elimination from the body, notes Calbom. Also, during a juice fast you eliminate higher-calorie foods such as meat, dairy and refined carbohydrates, thereby reducing your calorie intake. Also, without solid foods for energy, your body turns to glycogen as well as stored fats.
Getting Started
Juice fasting to lose weight involves using a juicer to extract nutrient-packed juices from fresh vegetables and fruits -- preferably organic. However, it's important to have a balance of fruits and vegetables. Most fruits are aggressive cleansers, notes Brenda Watson, co-author of "The Detox Strategy." Relying on these juices solely during your fast may increase side effects such as headaches, fatigue or bacterial overgrowth, due to the high sugar content of fruit. Vegetables are both cleansers and builders, helping to strengthen your body. The non-starchy varieties, such as green leafy vegetables, are also lower in sugar than fruits.
Precautions
Do a juice fast for only two or three days. Longer fasts increase the likelihood that you'll suffer adverse effects and can lead to nutrient deficiencies. Also, if you have diabetes, consult your doctor before trying a juice fast. The juices produced when juicing have higher sugar content, which can elevate blood glucose and insulin levels. Finally, fresh juices become contaminated quickly, so it's best to drink them right away, or refrigerate them and drink as soon as possible.
References
- "The Detox Strategy"; Brenda Watson, C.N.C. and Leonard Smith, M.D.; 2008
- "Juicing, Fasting, and Detoxing for Life"; Cherie Calbom, M.S. and John Calbom, M.A.; 2008
- Mayo Clinic: Juicing -- What are the Health Benefits?
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