Did you know only 1 in 10 adults consume enough fruits and vegetables in their daily meals?¹ It can be hard to incorporate the recommended five servings a day when we’re always on the go and often don’t have time to plan and prepare our meals. Juicing is a great option if you want to incorporate more fruits and vegetables into your diet. By enjoying fresh homemade juices, you will not only reap the benefits of all the vitamins, minerals, and phytonutrients but also optimize your metabolism and support weight loss. 

What is Juicing?

Juicing is a process that extracts juice (along with vitamins, minerals, and phytonutrients) from fruits and vegetables. It can be done manually or using a variety of machines. Juices are different than smoothies because they don’t contain fiber. Fiber can slow digestion and make you feel full, so by choosing juices, you can consume much more fruits and veggies than you’d typically be able to eat in one sitting.

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Can a Juicing Diet Help You Lose Weight?

Focusing on juices loaded with veggies can give your body the important nutrients it needs. Veggie-rich juices are low in sugar and calories, making them an excellent choice for anyone trying to lose weight. It’s important to be mindful of how much fruit you add to juices because this can significantly increase sugar content. Because juices don’t contain fiber, the sugar is absorbed more quickly in your body, which can ultimately spike your blood glucose levels. Balanced blood sugar is essential for weight maintenance and weight loss, so avoid juice recipes that mainly consist of fruits. 

7 Incredible Health Benefits of Juicing

Increases nutrient absorption

Although fiber has many health benefits, it can reduce and sometimes inhibit the absorption of certain nutrients. Because juice has little to no fiber, the body can absorb nutrients from fruits and vegetables more easily.

Nourishes good intestinal bacteria

Your gut bacteria get hungry too! Vegetable and fruit juices contain compounds like polyphenols and oligosaccharides, which act as prebiotics (food for intestinal bacteria). One study showed that consuming juice for three days improved participants' intestinal microbiota and aided in weight loss.² 

Helps reduce cholesterol

Low-sugar fruits like berries are a great choice for juices. Blueberry juice has even been found to improve total and LDL cholesterol, reducing the overall risk of cardiovascular disease.³

Reduces blood sugar levels

Choosing vegetable juices over sugar-sweetened beverages like soda, iced tea, or fruit juice can help balance your blood sugar and improve insulin resistance. 

Expands the variety of vegetables you eat

Do you recognize the health benefits of veggies but just can’t stand the taste or texture of some of them? Throw them in the juicer! A major benefit of homemade juices is that you can get a wide variety of veggies in just one glass. If you don’t like the taste of bok choy, add it to a juice with veggies you do like to hide the flavor. 

Enhances exercise

The phytonutrients found in fruit and vegetables can improve your health in several ways, including helping you recover after exercise. Studies have found that anthocyanins and flavonoids in cherry juice can reduce the pain and soreness you feel post-workout. Researchers believe the antioxidant effects of these compounds reduce exercise-induced muscle damage (EIMD) and help speed up recovery.⁴

Improves metabolism 

Citrus fruits, such as orange and grapefruit, contain a flavonoid called naringin, which has been shown to improve lipid metabolism, reduce overall body fat, and reduce the risk of obesity.⁵

While there are countless health benefits associated with juicing, it’s important to be mindful and enjoy juices in moderation. Popular “juice fasts” that require you to consume only juice for multiple days are very low in calories and lack essential macronutrients like protein and fat. Juicing is an excellent tool to have in your health toolbelt, but it should be supplemented with whole foods and be a part of a balanced diet. 

8 Easy and Healthy Juicing Recipes For Weight Loss 

These healthy juice recipes are packed with vitamins, minerals, and phytonutrients and will make your tastebuds happy too. 

Green Detox Celery Juice Blend Recipe

This power-packed blend supports your body’s detox pathways.

Ingredients

• 6 whole celery stalks
• 1 large cucumber
• 1 bunch of chopped arugula
• 1 lemon peeled and deseeded

Directions

• Wash and prep all ingredients
• Juice each item
• Serve chilled

Beet Juice Recipe

Orange and red like the sunrise, this juice is loaded with complex carbs and vitamins A and C and is a great way to kick off your day.

Ingredients

• 2-3 medium beetroots trimmed and halved 
• 4 medium carrots peeled
• 1 orange peeled and deseeded
• 1 inch of fresh ginger root, peeled

Directions

• Wash and prep all ingredients
• Juice each item
• Serve chilled

Classic Green Juice Recipe

This juice is rich in vitamins A and K and minerals like iron and potassium. Try substituting different types of apples to change up the flavor and add more sweetness.

Ingredients

• 1 bunch spinach
• 1 bunch parsley
• 1 lemon peeled and deseeded
• ¼ head of green cabbage
• 1 green apple cored

Directions

• Wash and prep all ingredients
• Juice each item
• Serve chilled

At Home V8 Veggie Juice Recipe

Get in all your veggies with just one juice! This tomato-veggie blend is perfect for weekend brunches (think bloody mary, just hold the vodka)

Ingredients

• 4 Roma tomatoes
• 1 red bell pepper
• 1 yellow bell pepper
• 2 carrots
• 1 zucchini
• 1 handful of fresh basil or oregano
• 1 teaspoon of extra virgin olive oil
• 1 dash of sea salt 

Directions

• Wash and prep all ingredients
• Juice each item
• Serve chilled

Glowing Green Juice Recipe

This refreshing juice will keep you hydrated and supports healthy glowing skin with vitamins A, C, and E and healthy fats.

Ingredients

• 1 bunch spinach
• 1 bunch kale
• 1 cucumber
• 1 avocado
• 1 lime peeled and deseeded

Directions

• Wash and prep all ingredients
• Juice each item
• Serve chilled

Anti-Inflammatory Orange Juice Recipe

This combo of antioxidants and phytonutrients like curcumin will optimize your immune system and brighten your day. Combining carrot juice and orange juice with a bit of spice will be sure to wake you up.

Ingredients

• 6 carrots
• 1 orange
• ½ teaspoon turmeric
• 1-inch ginger peeled
• Dash of black pepper

Directions

• Wash and prep all ingredients
• Juice each item
• Serve chilled

Watermelon Lemonade Recipe

This delicious juice is filled with phytonutrients like lycopene, lutein, and zeaxanthin, which can help optimize eyesight and cardiovascular health.

Ingredients

• 4 cups chopped watermelon
• 1 cucumber
• 1 lemon peeled and deseeded
• 1 handful of fresh mint

Directions

• Wash and prep all ingredients
• Juice each item
• Serve chilled

Carrot Celery Apple Juice Recipe

This nutrient-rich juice is high in vitamin A, vitamin C, and the phytonutrient quercetin, which has powerful antioxidant and anticancer properties.

Ingredients

• 4 carrots
• 4 celery stalks
• 1 Granny Smith apple
• ½ orange peeled and seeded
• 1 inch of peeled ginger

Directions

• Wash and prep all ingredients
• Juice each item
• Serve chilled

Tips for a Healthy Juicing Diet for Weight Loss 

Our top tips for making the most out of every juice include:

• Choose organic products whenever possible
• Always peel citrus fruits to reduce the sour taste
• Leave the stems on vegetables or herbs; you can juice the leaves and stems too!
• Try to mix dry ingredients (herbs or ginger) with ingredients that are high in water (cucumber or watermelon) to extract as much juice as possible 
• Pressed, fresh juice should be consumed immediately. Store it for no longer than 24 at home in the refrigerator.

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