Juices can be a convenient way to get some extra nutrients in your body while promoting weight loss. However, store-bought juices are often high in sugar and low in fiber, which can work against your weight loss goals.
Fortunately, you can make delicious and healthy juices at home using a juicer and a few simple ingredients. You can also use a blender instead, which will retain more fiber and help you feel fuller for longer.
Here are 10 of the best juices for weight loss.
10 best juices for weight loss
1. Mint and cucumber juice
Mint and cucumber are a refreshing, low-calorie combination that makes them a great juice for weight loss. Cucumber is hydrating, with one regular cucumber (about 200 grams) providing you with just 30 calories, 190 grams of water, and 1 gram of fiber. Adding about 5-6 chopped mint leaves offers a boost of antioxidants, potassium, and B vitamins, which is great for your gut health.
2. Celery juice
Celery juice helps increase satiety without adding additional calories to your diet. One large stalk of celery (about 64 grams) contains only 9 calories while being rich in water and fiber. Celery also contains minerals such as calcium, magnesium, and potassium, which are excellent for heart and muscle health. In addition, antioxidants such as vitamin C help lower inflammation and boost immune system health.
3. Carrot juice
Carrot juice is rich in fiber, which can help control cravings and boost your metabolism. One regular-sized carrot (about 60 grams) contains 25 calories and is rich in beta carotene, B vitamins, and antioxidants which are good for weight loss.
4. Pomegranate juice
Pomegranates are rich in antioxidants and polyphenolic compounds and low in calories. There are only about 72 calories per half a cup of arils (juice sacs). Pomegranate juice is also high in fiber and minerals that can help rev up your metabolism, regulate blood pressure, and lower cholesterol levels.
5. Beet and Indian gooseberry juice
This nutritious juice combines the sweetness of beetroot with the tanginess of Indian gooseberries (amla). Half a cup of sliced beetroot (85 grams) gives you about 37 calories and 1.7 grams of fiber. Half a cup of gooseberries (about 80 grams) gives you 33 calories and over 3 grams of fiber. Low-calorie, high-fiber juices like this one are great for promoting fullness and helping you lower your calorie intake. Both vegetables are also rich in minerals, such as iron, potassium, phosphorus, and calcium, vitamins (C, B vitamins, and K), and plenty of antioxidants.
6. Pineapple juice
Pineapples are rich in phytonutrients that boost metabolism, curb appetite, and promote healthy digestion. One cup of pineapple chunks (165 grams) provides about 82 calories and over 2 grams of fiber.
7. Spinach and lemon juice
Both spinach and lemons are rich in minerals and antioxidants. The mildly sweet, herb-like flavor of spinach is balanced by the citrusy deliciousness of lemon juice. One cup of spinach (about 30 grams) has only about 7 calories, and 3 tablespoons (about 30 grams) of lemon juice contain about 8 calories. This juice helps lower inflammation, boost metabolism, and promote weight loss.
8. Kale and apple juice
Kale and apple juice has a great blend of earthiness and sweetness. Both ingredients are rich in fiber and other nutrients that are excellent for gut health, metabolism, and weight loss. One cup of kale contains 35 calories, and one cup of sliced green apple provides 63 calories. You can adjust the ingredients to suit your taste and calorie needs.
9. Cabbage juice
Cabbage is another nutritious vegetable that can be juiced to add more fiber and nutrients to your diet. There are just 22 calories per cup of chopped cabbage. It also has over 2 grams of fiber and plenty of minerals and vitamins, including vitamins C, K, A, and B vitamins. Add some lemon and ginger for a boost of flavor.
10. Tomato and bottle gourd juice
Tomatoes and bottle gourds are rich in fiber and antioxidants, which in combination can promote weight loss while providing you with other health benefits. One cup of tomatoes (180 grams) has 32 calories and over 2 grams of fiber. One cup of diced bottle gourd (95 grams) has about 19 calories and 1 gram of fiber.
What to keep in mind when juicing for weight loss
When it comes to weight loss, the only natural way to do it is to consume fewer calories than you burn. So while the juices above can support your fitness goals, don’t rely on them solely for weight loss.
For sustained weight loss, make healthy choices to make sure you are eating a balanced diet, exercising regularly, and getting plenty of sleep each night.
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowFoodData Central. https://fdc.nal.usda.gov
Mayo Clinic. Is juicing healthier than eating whole fruits or vegetables? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/juicing/faq-20058020
Cleveland Clinic. Can Juice Cleanses Help You Lose Weight? https://health.clevelandclinic.org/can-juice-cleanses-help-you-lose-weight/
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