Juicing For Weight Loss: Healthy Juices & What Experts Say In 2024

mitchelle morgan
by

Reviewed by Kathy Shattler, MS, RDN
juicing for weight loss
Learn how to juice for weight loss. Photo: Zigres/Shutterstock

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In the quest for a healthier, fitter lifestyle, our focus tends to fall on following a strict exercise regimen while taking a diet rich in high-fiber foods, protein, and healthy fats. The one thing most of us fail to consider is what we are drinking.

While we diligently plan our meals, the impact of our beverage choices is often underestimated. In the bustling landscape of health trends, juicing for weight loss has emerged as a popular choice for those seeking a delicious and nutrient-packed way to support their weight management endeavors.

Although research supporting juice cleanses and smoothies for weight loss is in the infant stages, there’s tons of anecdotal evidence. This raises the question: Is juicing good for weight loss?

Join us as we explore the benefits of juice diets to answer this question. We’ll also explore tips on how to lose weight while juicing in 2024.

Read on.

Is Juicing Good For Weight Loss?

Yes, juicing can be beneficial for weight loss when done short-term. Juices made from nutrient-dense whole fruits and vegetables aid in reducing overall calorie intake, providing essential vitamins, minerals, and antioxidants, but lacking in protein and healthy fats. 

The high water content in juices contributes to hydration, and the fiber content promotes satiety, reducing consumption of high-calorie meals. Additionally, ingredients like green tea, ginger, cayenne pepper, and apple cider vinegar have metabolism-boosting properties, supporting weight loss.

Combining juicing with whole foods and regular exercise enhances lasting weight management when transitioning from a juice cleanse back to normal eating.

Juicing For Weight Loss: Does It Work?

is juicing good for weight loss
Blending juice for weight loss. Photo: Maridav/Shutterstock

Does taking a juice cleanse for weight loss work, or is it another fad destined to fade? Let’s navigate the world of juice cleanses, uncovering their potential health benefits while addressing the skepticism.

Dietary Guidelines Recommend Fruit And Vegetable Intake

According to The Dietary Guidelines,[1] it is recommended that adults consume 1 ½ to 2 cups of fruits and 2 to 3 1/2 cups of veggies daily to sustain a healthy weight and metabolism. Meeting the daily recommended intake of these essential food groups can be challenging for many. Juicing emerges as a solution by making these nutritional sources not only accessible but also irresistibly palatable, especially for picky eaters.

By incorporating a variety of fruits and vegetables into your juices, you effortlessly boost your intake of vitamins, minerals, and antioxidants. It’s best to avoid straining blended juices to benefit from the fiber content and all the nutrients of the ingredients.

Promotes Calorie Control

Some scientific evidence shows that a juice cleanse decreases calorie intake[2] in the short term, which temporarily supports weight loss. The weight may come back on once normal eating is resumed. 

A crucial aspect to consider with juice cleansing is the potential for weight regain after discontinuing the juice diet. The abrupt return to regular eating patterns may lead to a caloric surplus, offsetting the earlier calorie deficit achieved through juicing.

To sustain the benefits and keep the belly fat off, it’s best to transition to a well-rounded, calorie-conscious diet post-cleanse, such as the Mediterranean diet. 

Boosts Metabolism

Fruits and vegetables are high in polyphenols,[3] powerful antioxidants linked to metabolism-boosting properties. Some research suggests that consuming these compounds can trigger thermogenesis, a physiological process that stimulates the body to burn calories.

However, remember that some juicing processes may reduce the viability of juice cleanses. Juicing extracts concentrate doses of polyphenols but may sacrifice some of the fiber found in whole fruits and vegetables when we discard the pulp. And, juice cleanses do not offer the body the protein or healthy fats it needs on a daily basis – meaning you may metabolize muscle[4] in the early days of a fast, but it does not seem to adversely impact muscle function.

Experts advise using a food processor over a juicing machine[5] to preserve the fruits and veggies’ antioxidant properties and fiber content.

Improves Digestive Health

A 2017 study found that participants showed improved digestive health after a 3-day juice diet. Whole produce like fruits and vegetables, particularly prebiotic-rich ones, are packed with fiber and antioxidants that nourish beneficial gut bacteria.[6] These bacteria keep your digestive system running smoothly, effectively deterring gastrointestinal conditions that may instigate weight gain.

A balanced gut microbiota[7] is linked to improved nutrient absorption, better metabolism, and improved immunity, which may influence weight management.

Enhances Detoxification

Colon cleanse smoothies, a popular subset of juicing, take gut health to the next level when prepared properly. Packed with fiber, these juices contribute to regular bowel movements, aiding in removing waste and toxins from the colon. 

Best Juice Cleanse For Weight Loss

Best Juice Cleanse For Weight Loss
There are different juices for weight loss. Photo: Daniel Hoz/Shutterstock

The effectiveness of a juice cleanse depends on various factors, including the types of ingredients you choose and the juicing process. 

Let’s look at some of the best juicing recipes for weight loss[6] you can incorporate into your wellness plan for a healthy gut and metabolism boost:

Green Juice Cleanse

Green juices are renowned for their nutrient density and low-calorie content, making them a popular weight-loss choice. Examples include kale juice, spinach juice, cucumber juice, celery juice, green apples, ginger, and lemon juice.

 Remember to wash all produce well and remove hard rinds and seeds before feeding into the food processor for juicing.

Citrus-Based Cleanse

Citrus fruits like oranges, grapefruits, and lemons show metabolism-boosting properties. A citrus-based cleanse[8] can help kickstart weight loss thanks to its bioactive metabolites and refreshing flavor.

Beet Juice

Beets are known for their antioxidant and metabolic-boosting[9] properties, making them valuable to a weight loss-focused juice cleanse. A 2020 observational study also found that beetroot juice improves[10] exercise tolerance in obese individuals. Beet juice can also improve[11] cardiovascular health by lowering high blood pressure.

Hydrating Watermelon

A watermelon cleanse is hydrating, helps curb hunger by reducing leptin levels,[12] and instigates a natural diuretic effect,[13] supporting weight loss through reduced water retention. Blend watermelon with mint and a splash of lime for a hydrating and weight-loss-friendly juice.

Berry Juices

Berries, such as blackberries,[14] blueberries,[15] strawberries,[16] and raspberries,[17] are packed with antioxidants. A berry cleanse supports weight loss and provides a sweet and flavorful option, making the cleanse more enjoyable.

Aloe Vera Juice

Aloe vera is celebrated for its potential[18] as a fat burner supporting weight loss. Combine aloe vera gel with cucumber, lemon, and mint for a soothing and beneficial green juice cleanse.

Ginger And Turmeric Infused Cleanse

Harness ginger and turmeric’s anti-inflammatory and fat-burning benefits in your juice cleanse. Combine ginger and turmeric with fruits like pineapple, apple, and pear for a zesty and metabolism-boosting blend to reduce the inflammation commonly found in obesity.

Root Vegetable Cleanse

Root vegetables are known for their earthy flavors and high fiber content, which promote satiety.[19] These juices are rich in vitamins, minerals, and antioxidants, contributing to weight loss.

Spicy Juice Cleanse With Cayenne Pepper

Infuse your cleanse with a spicy kick by incorporating cayenne pepper. This spice contains capsaicin,[20] known for its potential to boost metabolism and stop sugar cravings. A spicy cleanse may include ingredients like lemon, ginger, and a touch of cayenne for a metabolism-boosting and flavor-packed experience.

Herbal Infusions

Consider herbal infusions[21] like dandelion greens, parsley, and cilantro for a detoxifying cleanse. These herbs are believed to support liver function and aid in eliminating toxins from the body. An herbal cleanse can complement other juice varieties for a well-rounded approach.

Fiber-Rich Smoothie Cleanse

While not traditional juices, fiber-rich colon cleanse smoothies can be an excellent choice for weight loss. Blending fruits and vegetables instead of juicing retains more of the fiber content, promoting enhanced satiety and digestive health. Include ingredients like berries, spinach, kale, carrots, nuts, and Greek yogurt for a satisfying and nutritious smoothie cleanse.

Protein-Packed Green Smoothie

Integrate plant-based proteins into your cleanse by incorporating ingredients like kale, spinach, almond milk, and chia seeds. This guarantees a balance of nutrients, including protein and omega-3 fatty acids, to support muscle maintenance and overall health during your weight loss journey.

Apple Cider Vinegar Infusion

Adding a splash of apple cider vinegar[22] to your juices contributes to weight loss. Blend it with apples, cinnamon, and a touch of honey for a tangy and healthful infusion.

Other fresh juices you can add to your diet include green apple juice and pomegranate juice. 

How To Lose Weight Juicing

While more scientific evidence is needed to determine how taking juices promotes weight loss, a fact remains – that juice fasts harness the nutritional power of fruits and vegetables to promote healthy living. 

If you’re considering adding juices to your weight management plan, here are some tips to help you embark on a successful weight loss journey through juicing:

Choose Nutrient-Dense Ingredients

Opt for a variety of colorful fruits and vegetables rich in vitamins, minerals, and antioxidants. Incorporate leafy greens, citrus fruits, and fruits low in natural sugars for a balanced nutritional profile.

Practice Calorie Control

Choose low-calorie, high-fiber options like berries or vegetables like lettuce and kale to maintain a low caloric intake. Also, be conscious of portion sizes and opt for ingredients that promote weight loss goals, like lemons and berries.

Preserve Dietary Fiber

Retain nutritional fiber by using a blender instead of a juicer for some recipes. After all, some type of fiber promotes satiety[23] and aids digestion, which is essential for sustainable weight loss.

Stay Hydrated

Use water-rich fruits like watermelon and cucumber to enhance hydration. Proper hydration[24] supports metabolism and can prevent overeating.

Apply Mindful Eating

Pay attention to portion sizes to avoid excess calorie intake. And listen to your body’s hunger and fullness cues to avoid overindulging. It is easy to overindulge in liquid calories.

Be Cautious Of Sugar Content

While fruits are nutritious, be careful of high-sugar fruits to manage calorie intake. Consider incorporating low-carb foods like berries or more leafy greens to reduce natural sugar content. Avoid most store-bought juices with added sugars in freshly-pressed juice, as more sugar means more calories.

Focus On Variety

Explore different combinations of fruits and vegetables to get a diverse range of nutrients.

Incorporate Metabolism-Boosting Ingredients

Enhance the effectiveness of your juice cleanse by including metabolism-boosting herbs and spices.[25] Ginger, green tea, and cayenne pepper are excellent choices. These ingredients add a flavorful kick and may contribute to increased calorie burning.

Plan Your Cleanse

Prepare for your cleanse by having a well-thought-out plan. Stock up on various fruits and vegetables, and create a schedule for your daily juice intake. This ensures a consistent flow of nutrients throughout the cleanse and helps you track what you consume and when.

Gradually Transition

Ease into juicing by slowly incorporating it into and out of your diet. Try incorporating more plant-based foods into your diet before beginning a juice fast. The most important transition is from a juice cleanse to a healthy, balanced diet that will sustain weight loss achieved through juicing. 

Monitor Progress And Adjust

Regularly assess whether you’re losing any weight and take note of your progress, rewarding even small achievements. This helps you to adapt your juicing plan accordingly.

Get Support

Seek guidance from registered dietitians or healthcare professionals to ensure your juicing plan aligns with your health needs. Address any concerns or questions regarding nutrient intake or potential deficiencies. 

Consider how other weight loss regimens you might be on, such as diet pills or intermittent fasting, work alongside juicing for safety and optimum results.

Note: If you are predisposed to kidney problems, avoid juicing using vegetables and fruits with high levels of oxalate, as it may lead to a condition known as oxalate nephropathy.[26] High-oxalate choices include raw spinach, rhubarb, raspberries, and beet juice.

Conclusion

The best juices for weight loss are those that align with your preferences, dietary requirements, and health goals. Whether you begin with green juices, citrus blends, or fiber-rich smoothies, strike a balance, minimize sugar intake, listen to your body, and keep track of your progress. 

Remember, for sustainable weight loss, it’s best to take a balanced diet and engage in physical activity alongside your juice diet.

As always, consult with a healthcare professional or registered dietitian before starting any extended cleanse to ensure it aligns with your health status to avoid nutrient deficiencies or excess calorie intake.

Frequently Asked Questions

How much weight can you lose in 3 days of juicing?

The amount varies, but some people experience a notable initial drop due to reduced calorie intake.

Can juicing replace meals?

Juicing can replace a meal for short periods, but it’s essential to maintain the fiber content. Remember that you are not getting protein when on a juice cleanse.  It’s also recommended to take a balanced diet and maintain an exercise routine for long-term weight loss.

What happens on day 1 of juicing?

Day 1 typically involves an adjustment phase as your body adapts to the liquid diet. Some may experience increased energy, while others may feel hunger.

How many kg can you lose on a juice cleanse?

Weight loss during a juice cleanse varies, with some individuals losing a few kilograms. Much of it is often water weight and may vary upon resuming regular eating habits.

Is it better to juice on an empty stomach?

Juicing on an empty stomach allows for better nutrient absorption. It can enhance the benefits of juicing, but individual preferences and reactions may vary.

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EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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ABOUT THE AUTHOR

Mitchelle Morgan is a health and wellness writer with over 10 years of experience. She holds a Master's in Communication. Her mission is to provide readers with information that helps them live a better lifestyle. All… See More