Juicing For Weight Loss - Effective and Delicious Recipe
Other than getting essential nutrients from dairy products, poultry and meat, or whole form of fruits and vegetable, juicing is one of the fastest and effective way to obtain high content of enzymes, vitamins, and minerals into our daily diet which we are constantly lack of.
If you are well informed of what is juicing and right formula to lose weight, you may straight proceed to the weight loss recipe
What is Juicing?
Juicing is a process where all the highly nutritious fluid extracted from whole form of fruits and vegetables with a specialized machine, the juicer.
The liquid that separated from the produce will left only the solids or known as pulp and the skin, which means what you’ll get is high ratio of concentrated nutrients in a glass of juice.
There is a few type of juicer that can effectively produce high yield of juice and dry pulp that known as centrifugal and masticating juicer. You can check out my article review of the best juicer available in market.
Can You Lose Weight by Juicing?
Yes you can, provided if you adapt with right balanced diet which includes solid meal and exercise as well. There are many proven result from many great documentary videos and testimonies of juicing is highly significant in helping to reduce weight.
Juicing will reduce tremendous amount of Calories intake per day.
Juicing doesn’t mean that you consume only fruit juices. Excessive fruit juice intake will increase amount of natural sugar that leads to higher calories. Therefore, mix half of it with greens or other vegetable daily is right way to do it.
The right formula to lose weight is having a consistency in a calorie deficit. You need to reduce the amount of calorie intake below the amount of calories your body need to burn daily (Metabolic Rate).
Average metabolic rate of a man with light activity will be around 2,300 calories daily and a woman is around 2,000. Any calories intake more than that you’ll gain weight and if deficit you’ll lose weight if consistent.
Do take note that this figure is just an estimation only, it does include with your activity level, age, height and weight factor.
In short, lets say you are having 500 calories deficit per day, in a week time, you’d lose about 1 pound. This is not an acurate result as our body is a very dynamic system and everyone is different.
Weight loss with EXTREME method is not recommended.
Any weight loss plan by juice fast only (very low calories) for many days can be risky and dangerous if not doing it right and without consulting from specialist such as doctor or nutritionist.
Here is why the extreme method might backfire and not getting the result you desire:
- You’ll have low metabolic rate dropping to 20% if you highly restrict your calorie intake (your body activates survival mode to conserve energy).
- You need energy to burn fats and protein to retain your muscle mass. If you rely on juice fast only instead of balanced diet with protein and exercise, you’ll have muscle loss but not fat.
- You will feel constant fatigue for whole day, dizziness, bloating and unproductive. Shortly, you get demotivated and result to giving up in halfway.
Do It MODERATELY.
You should incorporate it with your daily meal by consume juice 30 minutes before your breakfast, lunch and dinner or consume in between it.
By this, it will keep your body fuel with natural energy and keep your metabolic rate constantly active.
Weight-loss plan with moderate calorie reduction daily that causes deficit should include with right balance balance diet such as lean protein and animal product which is rich with vital nutrients such as calcium, vitamin D, B12 and zinc.
Lean protein will increase satiety and its more healthy. Take juice in between lunch and dinner that would pro-long your fullness without losing control due to hunger.
Moreover with regular exercise, it is more effective and sustainable for long period.
More Natural, Less Junk
Juicing consist of greens and fruits, it is all natural, healthy and delicious. This can be replace with your addictive sugar drinks, processed foods with full of chemical and additives which known as the main culprit that cause weight gain.
You can slowly introduce yourself to juice and less down sugary drinks and junk food. After a week try avoid all unhealthy drinks and food. Your body definitely will thank you for taking all essential nutrients and free yourself from all chemical preservatives.
Juicing assist in Detox
Chlorophyll mainly can be found in greens such as wheatgrass, kale, brocolli, spinach and celery and it is known to assist your kidneys and livers to detox and flush out toxins from your body. They are important to protect your body from disease as well.
Which Should I Increase in Consumption? Fruit vs Vegetables
Most of the nutrient’s content in fruits and vegetables are not the same. As we all know, vegetables have the highest density of essential nutrition value that is needed for the body systems to thrive.
The nutrients such as iron, vitamins, and calcium normally can be found higher in kale, spinach, asparagus, green peas and many more compare to fruits.
But it doesn’t mean that we do not need fruits! In fact, fruits provides many other health benefit that vegetables doesn’t offer as much such as fiber, anti-inflammation, anti-oxidant properties and fructose (natural sugar) to increase energy level.
Therefore, the ratio of vegetables can be around 1:2 or 1:3 of fruits but it is according to your preference anyway. You can enjoy heavy juicing of fruits before your body workout to fuel your stamina and energy. Moreover fructose is not easy for body to convert into fats if its not excessive.
The Simple Juicing Recipes For Weight Loss
1. The Energy Booster
Best to consume: Early morning before breakfast or workout.
This juice is high in vitamin and mineral content and rich in flavour to ensure keeping you fresh and energetic in morning.
The great mixture of apple, lime and pineapple has slightly sweet, sour taste and nutrients to boost your energy that would avoid sluggishness in morning. Moreover, half of the juice well balanced with vegetable which makes this juice low calories overall.
1 handful of Spinach
2 green apple
1/3 of pineapple
2 fresh limes
2. The Mixed Veggie
Best to consume: Evening before dinner
After back from tiring working day, treat yourself with highly nutricious juice as this juice is pack with vegetables.
One of the reason you should consume more vegetable during evening and less on fruits its due to low calories, it will not interrupt your sleep, and will not cause bloating (fructose and sorbitol).
Carrots is rich with vitamin A, Vitamin K and anti-oxidants which is beneficial to your eyes, better blood circulation and strengthen immune system. Broccoli contain high vitamin k, calcium and anti-cancer properties.
A clump of broccoli
2 celery stick
1/4 of lettuce
3. The Green Venture
Best to consume: All day
This recipe contain fully greens which means high chlorophyll or known as superfood. The benefits include to improve in liver detoxification, repair damage cells, better digestion, high fiber, enhance skin condition, anti-cancer and anti-oxidant properties. A handful of kale has more calcium than milk does.
Other than that, consuming lots of greens only contribute low in calories. Therefore it is very suitable for who is in the plan of losing weight or lack in nutrients.
The best device to squeeze out all of green’s juice is the masticating juicer or known as cold press juicer.
Small bunch of Spinach
Small bunch of Chard
Small bunch of Parsley
handful of Kale
4. The Anti-Oxidant
This juice recipe is pack with huge amount of anti-oxidant properties to neutralize free radicals and flush out any toxins from your systems.
Berries is known to have overflowing antioxidants properties that repair and minimize cell damage by neutralizing the free radical due to environment factor.
The free radical damage on cells is a long term progress that might cause weak immune system, fast aging, cardiovascular disease and cancer.
Small amount of strawberries, blueberries and raspberries.
3 green apples
2 stick celery
1 handful of spinach
5. The Tutti Fruity
Best to consume: Afternoon before your lunch. Its great to keep you productive without sluggishness and keeping you in control of not overeating your lunch.
The mix in this juice is fruits only. The fructose from the fruits is going to keep your brain fueled up. Our brain is the most energy-demanding organ therefore it need good amount of sugar energy but not too much which can lead to bad effect.
Besides that, it can be your all natural energy drink without needed to consume processed energy drinks which contain high level of glucose.
Start Your Juicing Lifestyle Today!
Juicing perhaps is the easiest method for you to balance up your diet and significant to maintaining good health as well as getting ideal body weight.
In modern day lifestyle, we are living in fast paced environment that not only to get yourself ready early in the morning, but getting your children ready and run against the time to reach your destination as well.
That should not keep you from preparing healthy fresh juice due to time constraint.
A few minutes is all you need to get fresh, tasty, and healthy juice as booster at morning, keeping you energized in the afternoon and provide satiety to lower down your appetite for dinner.
Which Juicer should I get?
There is 3 types of juicer available in market. The centrifugal, masticating and twin gear juicer. I would recommend you to opt for Centrifugal or Masticating juicer as it is more cheaper, faster and decent for household.
Centrifugal vs Masticating Juicer
The centrifugal juicers are the most common type in the market. It operates with fast spinning cutting disc range from 6000 rpm to 15,000 rpm depending on model. The higher the RPM is suitable for harder produce.
It chops produce with high speed and strain fruit juice through fine hole of mesh filter, separating pulp from juice content by centrifugal force.
It will extract juice very fast and effective, so it is suitable for those who don’t have time for preparation for pre-cutting and this juicer usually comes with wide feed chute.
The masticating juicer operates by crushing it first, grinds it with single auger and pushes the produce against the strainer to squeeze the produce until the last drop of juice.
It separates juices from the fibre effectively leaving the pulp exits through the nozzle. Masticating juicers produce extremely dry pulp than centrifugal juicer as the result of higher juice yield.
The auger usually rotates at very low speed at 60 RPM to 120 RPM. The slower the auger rotating, the less heat will produce, thus it minimize oxidation reactions, and conserve most of the nutrients and enzymes in your juice.
Which is the right Juicer for me?
If you want something fast in extracting juice, less preparation needed, works best in harder produce then centrifugal juicer is best option.
If you are particular about getting healthiest and freshest juice that retain most of the nutrients, juicing leafy greens, wheatgrass, and getting highest juice yield possible, then you should opt for masticating juicer.
Here is the review of Best Juicer to assist you in choosing the right juicer
How long can I store my juice and stay fresh?
It is always best to consume the juices right away from the juicing machine however most of us have to be at workplace during working hours therefore storing your juice is needed to consume it during lunch or tea time.
For centrifugal juicer, the juice will stay fresh and best to consume in 24 hours if refrigerated. The juice produce from masticating juicer can last up to 72 hours if refrigareted due to less heat and air exposed during juicing therefore less oxidation.
There is so many benefits you can get from juicing and weight loss is the obvious effect if you consume it for long term.
Do take note for sucessful and sustainable weight loss comes with balance diet, moderate calories reduction with juicing and exercise to burn off stubborn fats.
The ingredients of the recipe provided above is portion for 2. You can always add and reduce which you feel its adequate.
To get high quality juice, you have to invest into right juicer machine. Fortunately you don’t have to go through the process of looking the right one because I’ve round up the best juicer review available from my blog.