Juicing for Weight Loss

A How-To Guide

juicing for weight loss

A juice cleanse, also known as a juice fast, is an increasingly popular health practice among the masses. And for good reason! More and more people are now specifically juicing for weight loss.

juice bottles
Juicing is becoming increasingly popular among the health conscious.

Juicing simply entails taking a break from eating predominantly solid foods and engaging in the intake of a diet, which solely consists of juices and water. Juicing provides numerous health benefits.

The trend is attributed to the fact that people are becoming weight-conscious, and are opting for a more healthy lifestyle.

Juice bars, juicing ingredient books, and even televised documentaries on juice cleansing are now a common thing. All these content claim that juicing can help you feel great, lose weight, and even detoxify your body. So, does it really work?

First of all, what is juicing cleansing?

Juice cleansing is a mode of detoxifying your body through the use of a diet that mainly consists of juices and water. Juicing offers you the opportunity to feed your body with vitamins, minerals, and other phytonutrients.

On the downside, the process has the ability to cause allergic reactions or spike your blood sugar levels if not done correctly.

juice cleanse smoothies

What are the benefits of juice cleansing?

Performing an organic 3 day juice cleanse has multiple benefits to your overall health:

1. Rapidly loads your body with vitamins, minerals, and phytonutrients, which are essential in boosting your immunity and keeping the cells nourished.

2. Detoxifies your entire body by flushing unwanted toxins.

3. Boosts your metabolism and thus promotes drastic weight loss

4. Reduces strain on your digestive system

5. Provides reinvigorating effects and enhanced mental clarity

Some claim that juice cleansing may even help reduce the risk of cancer. However, there is no scientific research and evidence, which fully supports this claim at the moment. But why not try? There is nothing to lose!

When juicing for weight loss, how should I prepare?

Now that you understand the benefits, let's talk about how to get started..

Pre-Cleanse Period

In the pre-cleanse period, there are a few things that you should observe before engaging in the cleansing session. The most important factors include diet, time, and your attitude towards your health and the program. It is essential to uphold the intake of a healthy, light, and balanced diet for about three days into the juicing period.

This will ensure that your body is loaded with the energy that you will need so as to ease your hunger cravings and weakness or fatigue, which is often experienced when you juice.

Dietary Guidelines

It is advisable to consume only fresh and organic veggies and fruits as well as whole grains and proteins preferably from eggs and milk. Also, drink lots of water – approximately 8 glasses per day. In the same period, it is prudent to avoid alcohol, gluten, meat, and caffeine.

Juice cleanses may leave you feeling a little weak and craving for solid food. It is thus ideal to pick a juicing period within which you can get a bit of free time and some resting period. In fact, combining this with some meditation may be beneficial.

Some Other Precautions

Don’t engage in juicing when you are extremely busy or emotionally charged with stress and anxiety. In order to gain positive results, it is advisable that you remain emotionally consistent. The best way is to get your family to support you, and if possible, join a juicing group so that you can offer each other support to finish the process.

During a cleanse, participants can feel weak perhaps due to the food cravings, know that your body may have high levels of sugar from the fruits, which are predominantly used in the making of these juices.

excercise juice cleanse
Some light exercise is encouraged before, during and after your 3 day juice cleanse.

Therefore, it is ideal to incorporate some light exercise regimen into this period of time. Some veggies also contain chemicals that could negatively affect your body system and you should be cautious about the ingredients you use.

For instance, leafy veggies such as collards and spinach contain lots of nitrogen - a chemical capable of hampering the absorption of iodine. Too much intake of this chemical may slow down your thyroid function.

For these reasons, it's also imperative to consult with your doctor before incorporating some of these ingredients into your juices. Food safety should always be a concern, especially among the young, the pregnant, the old, and the sick

The next section covers the basics of creating your own juices at home.

Nowadays, it's easier and more convenient to purchase pre-made juices. We recommend purchasing from one of the following juice suppliers..

Selecting a Juicer

Juicing is a relatively simple process. However, in order to achieve the maximum benefit, it's crucial tha to choose a quality juicer.

There are so many different brands and varieties of juicers. Here's a pretty good list of some of the better models published by Business Insider. There are basically two types of juicers:

A Centrifugal juicer provides higher RPMs and generally more cost effective. This type can have problems juicing leafy veggies.

A Masticating juicer. A bit more expensive provides a higher yield and is much quieter.

Preparing the Juices

Prior to turning on your juicer, it is essential to ensure that it is well cleaned, to avoid cases of contamination and food poisoning. You should also clean all the veggies and fruits thoroughly before juicing. Remember to choose high-quality ingredients, and where possible, use only organically produced veggies as they have no agricultural chemical such as fertilizers. It is also good to seek for a wide variety of ingredients to get varying flavor combinations and nutrients. Always start with simple recipes in order to get your preferred taste or flavor.

Fresh juice is always the best. If there is a little more left, it is prudent to keep it in airtight containers or in a refrigerator. But if there is any more juice left after 24 hours, it is best to discard it. Finally, clean all your juicing equipment well after finishing up. Many juicers may still retain pulp from juiced ingredients, which may lead to the growth of molds or bacteria.

Some Sample Juice Cleanse Recipes

There are numerous juice recipes, which are perfect for most juice cleanses, but the choice really depends on personal preferences which include nutrient levels, flavor, and taste. Below is a sample of two common recipes – A green juice and a simple Beet juice.

 The Green Juice Recipe

Green juices are a perfect way to take your fair share of green veggies. These juices are commonly made from spinach, broccoli, kale, cucumber, romaine lettuce, and celery. To add flavor, taste, and alter the the proportions as needed. Incorporating fruits such as pears and green apples will also help sweeten the juice.

Ingredients

  • Two cucumbers, which should be peeled if they are not organic
  • A big fistful of kales and sweet pea sprouts.
  • 5 stalks of celery and 1 or 2 broccoli stems
  • 1-inch piece of freshly cut ginger and 1 green apple or pear
  • You may also include any other optional greens, which you may prefer such as spinach or parsley

Preparation

  1. Wash and prepare all ingredients
  2. If possible cut the ingredients into smaller bits for better juicing
  3. Juice all the ingredients
  4. Place the mixture in a fine mesh strainer and use a spatula to press it down
  5. Discard the pulp and pour the juice, which is ready for drinking.

Nutritional Value

The green juice is rich in vitamins A, C, and K from the celery, broccoli, sweet pea sprouts, and kales. These nutrients help in boosting the body’s capacity to fight disease. It is also rich with polyphenols from apples, and it has anti-inflammatory benefits from the fresh ginger. •

Beet Juice Recipe

Beet juice helps in controlling blood pressure, improving digestion, and reducing inflammation. In its simplest form, you may use 100% beetroot. However, if you desire a better taste and flavor, you may include carrots, ginger, and apples.

Ingredients

  • One peeled and rinsed beetroot
  • An apple that is cored and peeled
  • A tablespoon sized piece of fresh peeled ginger
  • 3 peeled and rinsed carrots

Preparation

  1. Place all ingredients into a juicer and blend until the mixture is consistently smooth.
  2. Place the mixture in a fine mesh strainer and use a spatula to press it down
  3. Discard the pulp and pour the juice, which is ready for drinking.

Nutritional value

The juice contains polyphenols from the apple, beta-carotene from the carrots, antioxidants from the beetroot and anti-inflammatory benefits from ginger.

What Else Should I Know?

Apart from considering ingredient choices and the preparation of the juices, you also need to think about the entire organic juice cleanse process. So what does it entail? Firstly, it is recommendable to uphold a diet that is 100% organic juice and water, since solid foods food slows down the cleansing process of the juice. I know sometimes the cravings are hard to overcome or bear. If it is absolutely necessary that you have to eat, then go for organic fruits, seeds, soaked nuts, or any other fresh veggies.

Juicers should also be cautious of exercising excessively. This is important because general energy levels can drop once you start juicing. That being said, moderate exercising is essential because the juices may spike your blood sugar levels.

Seek silent places where you can meditate, take a walk, or listen to some music. Note that during the juicing period, your body may be overly sensitive to stimuli such as noise and you may end up with problems such as headache and fatigue. Stay on your set schedule for at least every 2 to 3 weeks. Changing the routine may alter your energy levels and sugar levels in an inconsistent manner, which may negatively affect your energy.

How long should a juice cleanse take?

There is no specific duration but the minimum number of days is around 3 days. It is possible to  juice cleanse for more than three days to even a few weeks. Just be cautious and if your energy begins to fade consider moving back to solid foods.

What should you do after a juice cleanse?

Just after the cleansing session, it is advisable to introduce solid foods gradually until the body adapts to the changes. This helps in preventing complications such as stomach cramps

Here is what you need to do…

  1. Start taking solid food in small rations gradually to avoid indigestion as your digestive system returns to normal. It is recommendable to take organic veggies and fruits on the first day after the end of your juice cleanse.
  2. Keep observing your dietary intake carefully to avoid reintroduction of toxins to your system.
  3. Take some time before fully reverting back to your pre-cleanse schedule. Enjoy the post-cleanse phase
  4. Don’t undertake strenuous exercises or work because your body may not yet be back to normal. You may relax for a day or two before going back to your previous work schedule.

Are Juice Cleanses Effective, or Just Fads?

Detoxification and fasting have been around for quite some time. In fact, such processes are traceable to ancient societies such as the Egyptians and Hindu monks. The benefits of such health processes have been cited before, but juice cleansing is relatively new.

So why is it gaining traction?....... Juice cleanses are healthy elixirs, which can detoxify your body. The effectiveness of juicing as a provider of all its benefits is yet to be proven, and there are no ongoing known studies yet. Whether it will fade as a fad is also yet to be known. But there is one sure thing about juicing, you get to add lots of vitamins, minerals, and other phytonutrients into your system while having a period of rest.

So do they actually work? Based on the National Institute of Health cleansing or detoxification, juicing programs can eliminate toxins from the body’s systems while promoting drastic weight loss. So, why not give it a try? You will be glad you did! Remember to share your experience with u