Is Juicing Good For Weight Loss

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Juicing is one of the fastest growing crazes in the health and fitness industry. A lot of this growth has occurred because of its extensive health benefits such as weight loss and detoxification. Juicing your own fruits and vegetables, and avoiding processed foods is an effective way to get rid of excess body fat and boost your immune system.

What is Juicing?

Juicing is a process that entails extracting fresh juice from vegetables and fruits. The fruits and vegetables go into a juicer which removes all solid matter. Essentially, you get rid of the seeds, pulp, and other fibrous materials.

The outcome is fresh juice full of vitamins and minerals but lacks fiber. People love to use two types of juicers, namely:
Cold Press

The cold press juicer takes time to crush the fruits and vegetables. Slowing down the process means you can get plenty more juice from these food items.
Centrifugal

Centrifugal is a faster process of extracting juice from fruits and vegetables. The juicer takes seconds to grind these food items into a pulp and separate liquid from the solid matter.

You can use either method to get fresh juice at home. They don’t have much difference when it comes to the nutritional content


What is Blending?

While juicing means extracting juice from fruits and vegetables, blending is the opposite. Blending smoothies produces a thick, nutritious drink. When you want to prepare a smoothie, you need a good blender.

Start by gathering your ingredients which include fresh fruits and vegetables. Slice them into smaller pieces, place them in the blender with water or a healthy drink, and blend. You won’t need to get rid of the seeds or pulp during this process.

They are blended to give you a rich and creamy liquid. There’s no limit to what you can add to your smoothie to make it healthy. Many people use fruits and vegetables as the base but also add ingredients such as:

Nuts (groundnuts, cashew nuts, walnuts)
Seeds (chia seeds, flax seeds, sunflower seeds)
Herbs (dill, basil, thyme)
Spices (ginger, turmeric, cinnamon)
Herbal supplements (matcha powder, minerals, protein powder)
Sweeteners (stevia, honey, pitted dates)
Liquids (water, plain yogurt, milk)

All these are excellent to add to your smoothie and still enjoy a healthy drink [6] and lose weight.

There are three types of smoothies you can prepare at home like:

  1. Protein Smoothies

It contains fruit, a vegetable, and a major protein source. Protein powder, plain yogurt, or cottage cheese are the healthiest protein sources. Always ensure you have regular protein intake for better health.

  1. Green Smoothies

As the name suggests, the green smoothies fit the color of tea. The best way to make them is to include green veggies such as fresh spinach, parsley, or cucumbers in your smoothie. Veggies are in abundance as compared to other healthy ingredients. The vegetables retain their fiber to give you a fibrous drink.

  1. Fruit Smoothies

There are fewer vegetables and more fruits in the mix when blending smoothies. You can add other ingredients but ensure the ratio of fruits is higher than all other ingredients.


Nutritional Concentration: Juicing vs. Blending

It’s better to master the juicing and blending process before picking one over the other. After you understand what each process entails, you can compare the two. The best way to do so is to check their nutritional content.

Nutritional content checks the number of vitamins and minerals each drink has. Which between the two is more nutritious for your body as you aim to lose weight?
Essential Fibers

Fiber is quite important[7] to the human body, especially when aiding digestion. Juicing takes away all the fiber in the form of pulp. On the other hand, blending smoothies give you a fiber drink since you don’t extract.

Your body needs fiber for numerous functions. It’s even the answer if you suffer from constipation. Fiber comes in two forms, that is:
Soluble fiber

Soluble fiber comes from citrus, pears, apples, green beans, and carrots. It dissolves in water and helps slow down digestion and lower blood sugar levels.
Insoluble fiber

Green veggies and cauliflower give you insoluble fiber. These bulk up your stool and stimulate bowel movement [8].

For fiber content, blending fruits and vegetables is a better option. Smoothies have lots of fiber since you don’t have to get rid of the pulp.

Is juice nutritionally equivalent to eating fruits and vegetables?

No. Fiber is a major component missing in juice. This nutrient helps slow absorption of sugar into the blood, aids digestion, and helps you feel fuller for longer. The skins, peel, and pulp of many fruits and vegetables are naturally high in fiber, but they are typically removed during the juicing process. Therefore, when you drink apple juice, your blood sugar levels rise more quickly than they would if you had eaten an apple.

A sharp rise in your blood sugar causes the pancreas to release more insulin, which can result in a “sugar crash”, or a decrease in energy. If you’re juicing, be sure to keep in mind that some fruits and vegetables have a higher sugar content than others. Although vegetables generally have less sugar than fruits, carrot and beet juices can still be higher in sugar.


Can juicing help you lose weight?

To lose weight, you must burn more calories than you consume. Drinking juice might hinder your weight loss efforts because juices are high in sugar, which makes them more caloric than whole fruits or vegetables. For instance, an orange contains about 60 calories, but one serving of orange juice (about eight ounces) has roughly 110 calories. Vegetable juices tend to be lower in sugar than fruit juices, but be sure to check the label for calories and sugar if you’re purchasing pre-made juices. Since juice is also lacking in fiber, it won’t satiate you the same way that eating a whole fruit or vegetable might. Eating whole foods is also slower than drinking. There has been some research that shows that people who eat slowly tend to consume fewer calories and feel more satiated than quick eaters.

Additionally, “juice cleanses” are still popular, and some are advertised as weight-loss methods. A juice cleanse generally involves substituting juice for food. Proponents claim that this process will rid the body of certain toxins, but consuming too much juice and fluid can cause diarrhea and loss of water weight. Since electrolytes are found in your bodily fluids, your kidneys have to work harder to fluid water balance when you lose too much water weight. Consuming only juice, no matter how nutrient-rich it is, is not a healthy or sustainable diet because it lacks other essential macronutrients: fat and protein. 100% fruit or vegetable juices can certainly be part of a healthy weight-loss regimen if consumed in moderation, but should not be relied to meet all your macronutrient and micronutrient needs.

Not all juices are created equal

Some juices are higher in sugar than others. If you have a juicer at home gives you more control over the ingredients, making it easier to consume a healthy 100% fruit or vegetable juice. Keep in mind that whatever kind of fruit or vegetable you choose, the juice will only be as nutritious as the original product. It’s also important to drink your juice as soon as possible since many nutrients tend to break down once they are exposed to light and air. Many people also don’t realize that bacteria can grow in fresh juice! If you’re making your own juice, either juice only what you can consume in one sitting, store in a container in the refrigerator for or purchase juice that has been pasteurized.

Conversely, those fancy-looking (expensive) bottles of juice that you see at health food stores may not be the best choice. Be sure to check the label before you buy because many brands contain added sugars and preservatives.

If you’re looking for juice with the greatest nutritional value, you’re probably better off making your own.

The Benefits Of Juicing

  1. Juices are Nutrient Rich

Juicing is a great way to get in nutrients and eat all the servings of vegetables required. The recommended daily amount of vegetables varies from country to country, but the lowest recommended amount is 5 servings a day. this means if you want to have all your nutrients from the food without depending too much on the supplements, eat 5-9 vegetable servings per day.

Vegetables are so powerful in healing and nourishing the body. One great example is Dr Terry wahls. She reversed her Multiple Sclerosis in one year by having 9 serving of vegetables per day. But, with our busy schedules, it is not possible. So, is juicing a good option.

Most people don’t even manage to eat that in a day. More than 5 servings a day can really increase your nutrient intake and give you enormous health benefits. It’s pretty hard to eat a whole plate of cabbage or spinach. But juice a few vegetables and throw in a piece of fruit for taste and you’ll manage anything from 3-5 servings in one go.

  1. Juicing Makes the Nutrients More Bioavailable

Taking nutrients in and absorbing them are two different things. You might be taking a supplement for a long time but if you have leaky gut or use the wrong form of the supplement, you can’t absorb that nutrient. Juicing allows you to increase your intake of vegetable and so it increases the nutrients that you take in. But it also makes it easier for your body to absorb those nutrients.

The cell walls of vegetables and some fruits are very rigid, and this can cause your body to struggle to absorb some of the nutrients during digestion. But a juicer breaks down all the cell walls so that your body doesn’t have to struggle with that. The nutrients are released immediately and absorption happens a lot quicker in your body so you can absorb all the nutrients.

  1. Juicing Benefits People with Digestive Issues

Because the juicer separates the fibre, your body doesn’t need to work as hard to digest the juice. It’s much easier on the stomach and because all the nutrients are already released, your body will absorb all the nutrients easily. It also cuts down the time it takes for your body to digest the juice which is another plus since it means that you will get energy quickly. People generally see some immediate positive health results, after adding vegetable juices in the diet.

  1. Juices Serve as a Prebiotic

Your gut health plays a big role in your overall health. Probiotics are good bacteria that improve the health of your gut. You’ll have a healthier immune system, be able to handle stress better and have healthier cholesterol levels when you take in prebiotic foods. Prebiotics are the foods for your Probiotics. Add the following vegetables to your juices to reap the benefits:

Slightly unripe banana (where the peel is slightly tinged with green)
Collard greens
Cabbage
Brussels sprouts
Broccoli
Cauliflower
Rutabaga
Radish
Dandelion greens

  1. Juices for Liver Detoxification

Detox

Every day we make our liver work very hard to detox our bodies. A lot of these toxins are caused just by living, for example, breathing and moving around, but unhealthy habits such as a bad diet and too much alcohol add to the burden significantly. Juicing is a great way to help your liver out by taking in foods that promote detoxification. The following vegetables are great for cleansing the liver:

Cabbage
Brussels sprouts
Cauliflower
Beetroot
Carrots
Grapefruit
Dandelion greens
Mustard greens
Lemon
Tumeric
Olive oil

  1. Juicing Helps with Acidity Problems: Alkalize our body

This should be actually the number one benefit of Juicing with alkaline food. The body’s ideal pH should be around 7. Below or above this range means symptoms and disease. We have no idea about food’s pH values and eat them unconsciously. Some foods like Coffee, Tea, Sugar, Animal proteins and processed foods, shifts the body’s pH to more acidic which is the host of many diseases. Alkaline foods help cool and soothe the pain of heartburn.

The alkalinity neutralizes the acidic environment, cleanse, repair, heal and nourish. On the other hand, Orange juice, which has always been advertised as a great health juice has a low, acidic pH of around 3.4, acidifying the body. This means that Orange juice is 10,000 times more acidic than the pH of your blood! People who struggle with acidity should include the following vegetables and fruit when juicing:

The Most Alkaline Foods to Add In Your Diet Are

Carrots
Cucumbers
Celery
Brocolli
Avocadoes
Banana
Fennel
Spinach
Bitter Gourd

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