Juices can be a quick and convenient way to add extra nutrients to your diet and aid weight loss. However, some types of juice are high in sugar and low in fiber, which can increase your calorie intake and even lead to weight gain over time. This is especially true of many store-bought fruit juices, which are often loaded with sugar, artificial flavors and preservatives. Luckily, there are plenty of healthy and delicious juices you can make at home using a few simple ingredients and a juicer. You can also use a blender. This method is preferable because it retains more fiber, which can help promote feelings of fullness and manage your hunger.
Here are 8 of the best juices for weight loss
1. Celery juice
Celery juice has recently become a popular ingredient among health-conscious consumers. Not only is it low in calories, but it is also over 95% water. Studies show that choosing foods and beverages that are low in calorie density may benefit weight and fat loss. Celery juice is also an excellent source of antioxidants and beneficial plant compounds, which can help reduce oxidative stress and fight inflammation.
2. Beet juice
Athletes often consume beetroot juice when looking to improve their performance. Indeed, this juice contains beneficial compounds such as dietary nitrates.
Dietary nitrates can help increase muscle efficiency and endurance, as well as lower blood pressure levels by dilating your blood vessels.
Plus, whole beets are low in calories and high in fiber, which can help promote regularity, slow stomach emptying, and keep you feeling fuller longer to help with weight management. Since most of the fiber is removed during the juicing process, beet juice generally does not contain large amounts of this nutrient. That said, it’s a lower calorie, more nutritious juice option when looking to lose weight.
3. Pomegranate juice
In addition to being delicious and refreshing, pomegranate juice is a healthy, low-calorie beverage that can aid weight loss. According to an animal study, pomegranate juice blocked weight gain in mice fed a high-fat diet. Some research also suggests that pomegranate may help prevent spikes and crashes in blood sugar that could otherwise lead to increased feelings of hunger. In fact, a study in 16 people found that the antioxidants in pomegranate juice stabilized blood sugar levels after they ate bread, which might otherwise have caused blood sugar levels to rise.
4. Green vegetable juice
Although the exact ingredients of green juices can vary, most contain leafy green vegetables like kale, spinach, or cabbage.
These ingredients are high in fiber, low in sugar, and packed with anti-inflammatory antioxidants. Interestingly, studies show that increasing fruit and vegetable consumption may be linked to lower body weight and reduced risk of weight and fat gain over time. Plus, green juices are easy to tailor to your tastes by adding your favorite ingredients. For a simple green juice you can make at home, try blending spinach, cucumber, green apples and celery, then enjoy. By using a blender rather than a juicer, you get all the nutrients and fiber from the green leaves, making the juice even more filling and weight loss friendly.
5. Watermelon juice
Watermelon juice is sweet, refreshing and very nutritious. Besides its low calorie content, watermelon is an excellent source of heart-healthy micronutrients, such as potassium and vitamins A and C, antioxidants that boost the immune system. It also has a high water content, which may help you lose weight and feel fuller. A 4-week study in 33 people gave participants 2 cups (300 grams) of fresh watermelon each day. They found a significant reduction in body weight, belly fat, hunger and food cravings compared to participants in a control group.
6. Lime-ginger juice
Lime-ginger juice can be a vibrant and delicious addition to a healthy weight loss diet. In particular, lemons can help add a zest of flavor to your drink while providing some additional antioxidants. Some human and animal studies also show that ginger may help boost metabolism, reduce appetite and promote weight loss.
Also, green vegetables like spinach or kale, when blended rather than juiced, can boost your fiber intake and keep you feeling full between meals. To start, simply add a small handful of peeled ginger, freshly squeezed lemon juice and 1 cup (30 grams) of raw spinach to your food processor and blend.
7. Carrot juice
Carrot juice is a nutrient-dense drink with plenty of vitamin A and other healthy carotenoids in every serving. Blending your carrots instead of juicing them can also help increase your fiber intake to improve feelings of fullness and help regulate your appetite. Additionally, carrots are high in carotenoids, a type of plant pigment found in many fruits and vegetables. Interestingly, an 8-week study of 28 men with obesity found that those who drank a carotenoid-rich drink daily had a significant reduction in belly fat.
8. Apple juice and kale
Apple and kale juice can be a healthy, fiber-rich alternative to store-bought sugary fruit juices. Kale, in particular, contains almost a gram of fiber per cup (21 grams). Studies have shown that it helps stabilize blood sugar levels after meals in both humans and animals. Apples are also high in fiber and a host of other nutrients. Research has shown that their consumption is associated with increased weight loss and improved diet quality in both children and adults. To make kale apple juice at home, simply blend a handful of kale leaves with a few sliced apples. You can boost the flavor and health benefits even further by adding other ingredients like celery, lemon juice, ginger, or carrots.
Many healthy and delicious juices can promote long-term weight loss. Ideal juices for weight loss are low in sugar, high in fiber, and high in other important nutrients, including vitamins, minerals, and antioxidants. You can use this list as a starting point and experiment with your favorite ingredients to create healthy juices at home using a juicer or blender.