Green Juices for Weight Loss: Is It Really All it’s Cracked Up To Be?

A few years ago, juice cleanse trends were at their peak. But now that the novelty has worn off, consumers are looking for something more sustainable.

The trend of juicing for weight loss was started by celebrities seeking to shed a few pounds. And while there’s no denying that a healthy diet and plenty of exercise can result in weight loss, there’s also no denying that juices play a role in popular culture.

The question is: Do juices really provide a sustainable way to shed those extra pounds? More important, is it really all it’s cracked up to be?

The Pros

When we compare the pros and cons of juicing for weight loss, it’s clear that this diet choice has some significant advantages.

On the plus side, juices are high in calories and low in fiber. This means they easily provide empty calories and don’t challenge digestion like a typical fruit or vegetable-based meal. In fact, one cup of raw apple juice provides about 70 calories and less than ΒΌ cup of fiber.

Additionally, juices are quick and easy to prepare. Simply mix the fruit and vegetables of your choice with water and consume. You can also prepare juices ahead, so you’re not tempted to reach for food while cooking or eating dinner.

Finally, some people experience benefits from juices such as vitamin C, antioxidants, and soluble fibers. These compounds have the potential to boost the human immune system and fight cancer.

The Cons

While there are many advantages to juicing, it also has some significant disadvantages. The biggest con is that juices don’t provide a significant amount of nutrition.

Most fruits and vegetables contain an appropriate amount of essential nutrients for human health. However, when we compare their nutrient density to that of a similar sized glass of orange juice, the difference is quite clear.

A medium orange contains about twice the vitamin C of a medium glass of orange juice. When eaten alongside a meal, these nutrients have the potential to enhance the human immune system and fight cancer and other diseases. Unfortunately, the lack of nutrition in juices hinders their effectiveness as a weight loss tool.

In addition to lacking nutrition, juices also have a high water content which makes them heavy. Most people who juice also add some wheat flour or oats to make the drink thicker. But this addition doesn’t change the fact that juices still have more calories than most people need. And, as with most food items, the higher the calorie count, the more you’ll want to consume.

A Clear Understanding Of The Science

To understand the truth about juice and weight loss, we need to go back to the basics. Fruit and vegetables contain the nutrients which the human body needs to function normally. However, the body does not process these foods the same way it processes animal foods. This is where the idea that eating fruits and vegetables causes you to lose weight comes from.

When we eat fruit and vegetables, these foods bypass the stomach and reach the small intestine directly. Here, digestive juices break down the food into liquid form, and nutrients are absorbed into the blood stream. While our bodies do not produce digestive juices, they are present in our pancreas. Once food enters the small intestine, digestive juices break it down even further. This helps us to better understand the connection between food and weight loss.

The majority of the food we eat is broken down into nutrients which the body needs to function normally. However, while there are some nutrients which help to build strong bones, fight cancer, and reduce the risk of heart disease, the majority of the nutrition we get from food simply fuels our bodies.

To continue the comparison to oranges and apples, it’s important to understand that even these fruits contain very little nutrition. An orange contains about 40 calories and 1 gram of fiber. These numbers can increase slightly with a pear or apple. But when we compare the nutrition these fruits provide to that of a glass of orange juice, we find it lacking. One serving of orange juice provides about 120 calories and 4 grams of fiber.

The Final Word

Based on the information we’ve covered, it’s clear that juicing for weight loss isn’t really a sustainable option. Fruits and vegetables contain the nutrients which our bodies need to function normally. Unfortunately, the majority of the nutrition we get from these foods simply fuels our bodies. Without question, juicing can be a part of a healthy diet plan, but it certainly isn’t the end-all-be-all solution to weight loss.

Some people have found that adhering to a low-calorie diet improves their skin and makes them feel happier. If you’re interested, you could give it a try. But be careful not to put too much pressure on yourself. One day, you might realize that you’re not losing weight as fast as you thought you would. Then, you’ll have to question what you’re doing wrong.