Have you heard about juicing and how it can potentially help you lose weight? Do you know the benefits and drawbacks of just consuming juice?
Let’s have a look at this trend that is supposed to be the miraculous solution for losing weight and detoxifying your body.
Juicing basically means that you juice the fruits and vegetables in a juicer. That will separate the juice and things like the pulp, seeds, etc. Juicing is different from blending because blending still retains all the pulp and fiber while juicing does not.
It might look like juicing takes away all the fiber from the foods. But while juicing takes away the insoluble fiber, the juice still contains soluble fiber.
People go on a juice diet where they will only drink juice for several days or weeks. This was made popular with the documentary Fat, Sick, and Nearly Dead.
I might sound like a broken record but I am telling you this once again because it is the most important factor to lose weight.
The only way you will lose weight is if you go on a calorie deficit where you are consuming fewer calories than what your body burns.
Now, juicing can help you get a huge calorie deficit especially if you are overweight. This is because if you stick to juice made of mostly vegetables and some fruits, they will contain fewer calories than the foods that you are eating.
This can help you drastically lose weight at least for the short-term.
The guy, Joe Cross, was obese and suffering from an autoimmune disease. By making use of juicing, he ended up losing a 100 pounds and getting free from the autoimmune disease.
He documented his journey in the documentary, Fat, Sick, and Nearly Dead that you can watch for free.
So, if you are obese and looking to lose weight fast, juicing can help you do that. But it has drawbacks as well that we will see soon.
As we have seen, if you go on a juice diet drinking only juice made up of mostly vegetables and some fruits, there is a high chance that you will put your body in a calorie deficit.
This means that you will be consuming fewer calories than what your body burns. That is the basis of weight loss and you will start to lose weight.
How much weight you will lose will depend on how large the calorie deficit is. But the more weight that you have, the more you will tend to lose because the calorie deficit will be that much bigger.
When you juice fruits and vegetables, you kind of pre-digest them in the juicer.
So, when you drink the juice, the vitamins, minerals, and other nutrients are directly absorbed by your body.
This makes it easier for your body to get all the nutrients than you would if you ate the fruits and vegetables because it is possible that a lot of those nutrients just went to waste.
It is recommended that you have at least 6 to 8 portions of vegetables and fruits every day.
This is just not possible for a lot of people because of the number of fruits and vegetables you will need to consume.
Juicing makes it easier to consume a lot of vegetables and fruits possibly in an enjoyable manner without feeling bloated or stuffed and in a convenient manner.
In addition, juicing will help you consume a variety of vegetables and fruits. Eating such a variety of fruits and vegetables is often not possible due to the amount of food that you will need to consume.
As you know by now, juicing removes the insoluble fiber from the vegetables and fruits that you use to make juice.
This means that your body will digest the juice very quickly. As a result, your body will not be satiated and feel hungry pretty quickly if all you consume throughout the day is juice.
It is known that consuming lots of fiber and protein help increase satiety and that will keep you full for a much longer period of time.
This might seem contradictory as we just saw that juicing can help put you in a calorie deficit that can help you lose weight.
The problem with juicing is that it can put you in too large a calorie deficit. The optimal calorie deficit that one should aim for is to lower 20% to 25% of your calories.
Anything above that and you risk losing muscle. And that is what exactly juicing can cause.
When your calorie deficit is too large, you will start to lose muscle. And the less muscle you have, the lower your metabolism and the fewer calories you will burn thus stalling your weight loss.
Also, when your body senses that you are consuming drastically lower calories that what it actually needs, it adapts its metabolism to preserve the body fat stores that it has. This means that the body is going to make it more difficult for you to be able to lose fat and hence the weight.
If all you consume is juice, it can cause issues with your health as well.
Lack of adequate amount of fiber in your diet can cause issues such as diabetes, heart disease, and obesity.
Since you will not be getting the required amount of nutrients such as calcium, vitamin D, iron, etc, it can cause issues such as osteoporosis, anemia, etc.
A pure juice diet will also lack the essential omega-3 fatty acids and that can affect your brain and heart health.
In addition, due to the low number of calories that you are consuming, you will feel weak and fatigued all the time.
If you have read my previous posts, you know that I don’t like any diet that is too restrictive and has the potential to lose a drastic amount of weight in a short period of time.
This is because rapid weight loss comes with its own bad effects such as losing a lot of muscle.
Here at GainYourBody, our goal is to get into the best shape of our lives. This means that we need to be building a good, healthy body that has a good amount of muscle and a lower amount of body fat.
We want to build a body that is in the best health possible so that we can live our lives fully doing the things that we enjoy.
So, I do not recommend anyone to go on a diet that only consists of juicing.
Instead, what is better, in my opinion, is to try to replace a few meals with juice for a short period of time. Especially if you are obese and looking to lose some weight.
Instead of eating junk food, you could try to have a big glass of juice with some vegetables and fruits. That will definitely help. But don’t just end up consuming juice.
Rather, have a good clean diet with lots of fruits, vegetables, lean meats, whole grains, nuts, and seeds.
Keep about 80% of your diet clean and for the remaining 20%, you can eat the foods that you enjoy. But keep yourself in a calorie deficit if you are looking to lose weight.
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