Smoothies can be a quick and convenient way to add more nutrients to your diet and help with weight loss. However, some juices are high in sugar and low in fiber, which can increase calorie intake and lead to weight gain over time. This is especially true of many store-bought fruit juices, which are often loaded with sugar, artificial flavors, and preservatives. Fortunately, there are plenty of healthy and delicious juices that you can make at home using just a few simple ingredients and a juicer. You can also use a blender. This method is preferred because it retains more fiber, which can help promote feelings of fullness and control hunger.
Here are 8 of the best juices for weight loss
1. Celery juice
Celery juice has recently become a popular ingredient among health-conscious consumers. Not only is it low in calories, but it also contains over 95% water. Studies show that choosing foods and drinks that are low in calories may benefit weight and fat loss. Celery juice is also an excellent source of antioxidants and beneficial plant compounds, which can help reduce oxidative stress and fight inflammation.
2. Beet juice
Athletes often consume beetroot juice when seeking to improve their performance. In fact, this juice contains beneficial compounds such as dietary nitrates.
Dietary nitrates can help increase muscle efficiency and endurance, as well as lower blood pressure levels by widening blood vessels.
Plus, whole beets are low in calories and high in fiber, which helps promote regularity, slow stomach emptying, and feel fuller for longer to aid weight management. Since most of the fiber is removed during the juicing process, beet juice generally does not contain significant amounts of these nutrients. However, it is a lower calorie and more nutritious option when looking to lose weight.
3. Pomegranate juice
In addition to being tasty and refreshing, pomegranate juice is a healthy, low-calorie drink that can aid weight loss. According to an animal study, pomegranate juice prevented weight gain in mice fed a high-fat diet. Some research also suggests that pomegranate may help prevent blood sugar spikes and crashes that can lead to increased feelings of hunger. In fact, a study in 16 people found that the antioxidants in pomegranate juice stabilized blood sugar levels after eating bread, which can lead to higher blood sugar levels.
4. Green vegetable juice
Although the exact ingredients of green juices can vary, most contain leafy greens like kale, spinach or cabbage.
These ingredients are high in fiber, low in sugar, and packed with anti-inflammatory antioxidants. Interestingly, studies suggest that increased fruit and vegetable intake may be associated with lower body weight, reduced risk of weight gain, and increased fat over time. In addition, it is easy to adapt green smoothies to your taste by adding your favorite ingredients. For a simple green smoothie that you can make at home, try blending spinach, cucumber, green apple, and celery, then enjoy. By using a blender instead of a juicer, you can get all the nutrients and fiber from the green leaves, making the juice more filling and weight loss.
5. Watermelon juice
Watermelon juice is sweet, refreshing and highly nutritious. Besides its low calorie content, watermelon is an excellent source of heart-healthy micronutrients, such as potassium, vitamins A and C, and immune system-boosting antioxidants. It is also high in water, which may help you lose weight and feel full. A 4-week study in 33 people gave participants 2 cups (300 grams) of fresh watermelon each day. They found a significant reduction in body weight, belly fat, hunger and food cravings compared to participants in the control group.
6. Lemon and ginger juice
Ginger and lemon juice can be a lively and delicious addition to a healthy weight loss diet. In particular, lemon can help add flavor to your drink while providing some additional antioxidants. Some human and animal studies also show that ginger may help increase metabolism, reduce appetite, and promote weight loss.
Also, green vegetables like spinach or kale, when blended rather than juiced, can boost your fiber intake and keep you feeling full between meals. To get started, simply add a small handful of peeled ginger, fresh lemon juice, and 1 cup (30 grams) of raw spinach to your food processor and blend them.
7. Carrot juice
Carrot juice is a nutrient-dense drink that packs plenty of vitamin A and other healthy carotenoids into every serving. Blending rather than juicing carrots can also help increase your fiber intake to improve feelings of fullness and help regulate your appetite. Additionally, carrots are high in carotenoids, a type of plant pigment found in many fruits and vegetables. Interestingly, an 8-week study in 28 obese men found that those who drank a carotenoid-rich beverage daily had a significant reduction in belly fat.
8. Apple and turnip juice
Apple and turnip juice can be a healthy, fiber-rich alternative to store-bought sugary fruit juices. Kale, in particular, contains nearly a gram of fiber per cup (21 grams). Studies have shown that it helps stabilize blood sugar levels after meals in both humans and animals. Apples are also high in fiber and a host of other nutrients. Research has shown that its consumption is associated with increased weight loss and improved diet quality in both children and adults. To make cabbage apple juice at home, simply mix a handful of cabbage leaves with a few slices of apple. You can increase the flavor and health benefits by adding other ingredients such as celery, lemon juice, ginger or carrots.
Many healthy and delicious juices can support long-term weight loss. The ideal smoothies for weight loss are low in sugar, rich in fiber and high in other important nutrients, including vitamins, minerals and antioxidants. You can use this list as a starting point and experiment with your favorite ingredients to make healthy smoothies at home using a juicer or blender.
* Presse Santé strives to impart medical knowledge in a language accessible to all. In no way can the information provided replace medical advice.
Like our content?
Get our latest releases for free and straight to your inbox every day