What is Juicing?
You may have heard of the terms juice fasting as it has gained popularity these past few years. Juicing is a process of extracting the liquid from fruits and vegetables, while removing the solids. This can be done by hand or with a motor-driven juicer. When choosing a juicer machine, the most ideal one for juice cleansing is a high quality juicer that extracts the maximum amount of nutrients.
A cold press juicer extracts juice by first crushing and then pressing fruits and vegetables for the highest juice yield. On the other hand, a centrifugal juice extractor typically utilises a fast-spinning metal blade that spins against a mesh filter, separating the juice from the flesh via centrifugal force. However, due to the fast spinning metal blade, this generates heat that oxidises the nutrients and kills the natural enzymes, therefore rendering less nutritious juice than a cold press juicer.
So, the best option to go for when juice cleansing would be a cold press juicer to reap the most benefits from the fruits and vegetables.
How Can Juicing Help with Weight Loss?
Losing weight requires you to maintain a caloric deficit, where you consume fewer calories than you burn.
Juicing fruits and vegetables involves the process of removing pulp, seeds and skin while still retaining the nutrients, minerals and antioxidants. Commonly, people replace their meals with juiced fruits and vegetables, which results in a large caloric deficit leading to weight loss.
The healthier weight loss juices consist of ones with less fruit than vegetables due to the fat-burning root properties of vegetables over the high sugar content in fruit. However, you should still include fruits in your juices as they have a magnitude of benefits to the body.
Juicing For Beginners
Juice fasting can be especially difficult for beginners who have never tried juicing before. We recommend taking it slow and listening to your body to achieve successful long-term results. Losing weight requires consistency and does not happen overnight.
Many juice cleanse diets that consist of only juicing and no solid foods for long periods of time can be counterproductive to a beginner and even unsafe. Going from eating 3-4 or even 5 meals a day to none may cause you to feel weak and hungry, eventually leading you to a binge on unhealthy foods. This can ultimately hinder your experience of juicing and prevent you from seeing the full benefits it has on health and weight loss. Setting realistic goals is key to losing weight so if you have a busy lifestyle, diving into juice cleansing won’t be a good idea.
Start by replacing one meal a day with a juice such as your lunch for a week. You can then increase this slowly to replacing two meals a day with a juice and juice fast until dinner. Drinking 4-5 juices throughout the day and making a healthy dinner that consists of greens, healthy fats and clean protein is a great way to begin juice fasting.
Here are some juicing recipes you can check out to start your journey here.
When you are not juicing, ensure you eating healthy whole foods with the right portions. A Mexican style burrito with quinoa, beans, salad and avocado wrapped in a whole wheat tortilla would be healthy filling dinner that is packed with greens, healthy fats, protein and fibre.
Another thing to note is when juicing fruits and vegetables, although you are extracting all the nutrients and antioxidants, the fibre remains behind with the pulp. Consuming foods high in fibre will ensure you are getting an adequate amount of fibre in your diet. Fibre is important for weight loss as it is considered a natural appetite suppressant which helps you maintain the feeling of being full. Not to mention the nutritional benefits it has on your cholesterol levels and bowels. Foods that are high in fibre consist of:
- Legumes (beans, peas, etc)
- Nuts and seeds
- Whole-grain products
These high-fibre foods tend to take longer to eat and are less ‘energy dense’, therefore have fewer calories for the same volume of food. This is perfect for when you want to lose weight.
3 Day Juice Fast
Once you have passed the beginner stage or you have already tried juicing and feel more confident, you can delve into the more popular 3 day juice cleanses.
There are many reasons why this juice cleanse has become popular, one being the health benefits that come with the juice cleanse. Juice fasts give you a full body detox by flushing the body of toxins and resetting the digestive system through nutritional nourishment. So not only does juicing aid in the weight loss process but also contributes to a load of other health benefits; such as speeding up metabolism which means burning more calories.
Juicing is also an easy way to guarantee your 6-8 servings of fruits and vegetables per day, which is recommended by almost every health authority, including the United States Department of Health. Many of us fail to include the 6-8 servings of fruits and vegetables per day in our diet, so taking those fruits and veg and turning them into a juice is not only easy but convenient. You can take the juice with you on the go and ensure you have met the recommended servings.
The most common juice fast is a 3-day juice fast where you typically consume 6 juices a day along with water and no solid foods. The reason why no solid foods are consumed is because the fibre in the food will activate your digestion which is intentionally avoided when juice fasting. This is to give your digestive tract a break, as unlike all other foods juice does not go through it.
This is an amazing method for weight loss and you will definitely see a difference in your weight fast, however be sure to listen to your body and if needed consult a dietitian for longer juice fasts. This is not recommended for long term weight loss results as you want to ensure you are enjoying the process and are being consistent. Losing weight requires a whole lifestyle change and being more conscious of your diet, habits and activeness.
Also be aware of liquids that will tax the body such as coffee, soda, milk, diet drinks, etc. Avoid these liquids and ensure you are purely juicing fruits and vegetables.
Please Note: The information provided in this blog is for educational purposes only. We do not take any responsibility and how you choose to follow this information is at your own risk.
Thank You For Reading
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