The juice diet for weight loss is extremely popular, especially with celebrities. But does juice make work? Juice diet plans with complicated blends of vegetables, different fruits and vitamin supplements sound healthy. But if you are trying to lose weight, there are a few things that you should consider before trying one of these programs.
Is a juice diet good for you?
Juice drinks can be (somewhat) healthy. If you combine your own juice with fresh fruit and vegetables, you benefit from the micronutrients that these ingredients offer.
For example, many of the most popular fruits and vegetables used in juice drinks offer a wide range of healthy vitamins, minerals and antioxidants.For example, blueberries contain a lot of vitamin C and vitamin K. Blueberry juice has therefore become a popular drink for people who want to stimulate their intake of these important nutrients.
Mango contains a lot of B6 and vitamin A. And spinach contains very few calories and is a good source of dietary fiber, proteins and vitamins A, C, E. If you mix your juice with these ingredients, you will benefit from the health benefits of these ingredients.
If you don't eat a good variety of fruits and vegetables in your normal diet, juice may be a good way to get the nutrients your body needs. But there are also some disadvantages to making juice, especially if you are trying to lose weight.
Benefits for weight loss
Many people follow a juice diet for three, five or even 10 days. If you drink fruit and vegetable juices for several days, you will probably benefit from some benefits, especially if you do not usually eat a variety of those foods.
First, you will probably see weight loss through water. When you reduce the amount of starch you consume, your body releases water. This will appear as weight loss on the scales and it will probably give you a boost of motivation for long-term dieting.
In addition, simply reducing your food intake will shed calories and help you adjust to smaller food portions. If you return to a complete diet, you may be able to eat less.
Finally, you can improve bowel health and even feel an increase in your sense of well-being. A small study found that a three-day juice diet changed the intestinal flora associated with weight loss and also promoted a greater sense of well-being, even two weeks after cleansing.
Pitfalls for weight loss
Many dieters have difficulty adhering to a juice diet for weight loss. Why? These simple plans are often easy to follow, but they also remind you of the pleasure of eating food. Drinking your calories is not nearly as satisfying as eating them. And for many dieters, that challenge is too difficult to sustain long enough for the diet to work.
Even if you are able to manage the stress and the sensory experience of eating is not important to you, there are other reasons that a juice diet for weight loss does not work.
Depending on the ingredients of your juice drink, it can contain too much sugar. Even if you don't add extra sugar, many sweet fruits contain a lot of sugar in the form of fructose. When you separate fructose from fiber (found in the flesh of the fruit), the sugar is digested very quickly. You could get hungry later and eat more later. Consuming too much sugar can increase the risk of insulin resistance, which can lead to type 2 diabetes and obesity.
It is easy to think that you consume fewer calories in a glass than on a plate, but juice calories can pop up when you throw lumps of stuff into a machine.
If your juice drink replaces a meal, it is reasonable to consume 400 or 500 calories in liquid form. But for many people, the drink is an addition to their meals and snacks. If you try to lose weight, those calories can be a problem.
Whole fruits and vegetables are healthier
The whole form of fruit and vegetables is good for your body and juice can mean that you eat less of it.
If you eat fruits and vegetables in their whole form, you benefit from all the benefits of fiber weight loss.And because whole fruits and vegetables usually need more time to eat, you can ultimately consume fewer calories during a meeting. Make sure you know the nutritional content, including grams of sugar and the total calories, before you decide whether your juice drink is healthy.
It comes down to
Juicing can help some dieters lose weight, but it is not a sustainable weight loss plan for most people. Before you try a juice diet plan, you should check the nutritional value of the drinks that you will consume and discuss the plan with your health care provider to ensure that you get the nutrients your body needs to stay healthy.