If you are trying to lose weight, you have likely overhauled your diet. Whether you are on a keto diet, intermittent fasting, or making other changes in what you eat and drink will play a big role in achieving your goals. One drink that is especially popular with people looking to lose weight is juice. But what’s the best way to use juices for weight loss? We have answers for you.
“The main way I would use juice on a customer is to increase the hydration, vitamins, and minerals in their diet,” says Seattle-based registered nutritionist Ginger Hultin, RDN, owner of ChampagneNutrition and author of Anti- Inflammatory Diet Meal Prep and How to Eat to Conquer Disease Cookbook. Juices can also be a great source of moisture and fiber, which makes them super filling, adds Amber Pankonin, RD, the owner of food blog The Stirlist.
However, a juice fast isn’t the best way to go. “If you only consume juice, the initial weight loss you may see on the scales is due to the water loss, and you will gain it again quickly if you eat the way you did before,” says Pankonin. Instead, she recommends adding juice to your calorie goal or diet and shedding a pound or two a week.
Can Juices Help Burn Belly Fat?
Unfortunately not. The body burns fat by using it for fuel, which often happens when you exercise more or eat the right foods on a regular, balanced schedule, says Hultin. So just drinking juice won’t burn fat.
However, she does suggest that drinking juices has other benefits, such as improving diet and blood pressure, or other health features.
Are homemade juices better than store-bought juices?
There are a few things to look out for when buying off-the-shelf juice. “Juices bought in the store are often high in sugar and do not contain valuable nutrients such as fiber and other phytochemicals,” says Pankonin. Home-made juices are often higher in fiber and you can control the amount of added sugar or alternative sweeteners you use, she adds.
If you don’t have time to make them yourself, Hutlin recommends looking for vegetable-based juices – think green juices, tomatoes, and other vegetable juices. “These are generally lower in calories, but still contain a lot of nutrients and moisture,” she says.
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The 15 best juices for weight loss
Here are some nutritious juices selected by the above experts that can help with feeling full, and are moisturizing and delicious on the go.
1. Grapefruit Fennel Fix
Erin Kunkel for Ten Speed Press
“This juice is full of water, vegetables, and low-glycemic fruits like grapefruit,” says Hultin. “I think it’s great that it contains avocado because it’s a heart-healthy source of fat that is very filling and keeps you full for much longer than a typical juice.”
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2. Pomegranate orange juice
Stirlist
“Pomegranates and oranges are high in fiber, which makes this juice nutritious and filling,” says Pankonin.
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3. Green blackberry juice
Kitchen confidante
Blackberries are the star of this juice, which is filled with vitamin C and anthocyanins, powerful antioxidants that give them their gorgeous purple color. This delicious juice also gets a fiber boost thanks to almond or soy milk, mixed vegetables, banana and pineapple.
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4. Radical Apple Grapefruit Juice
Danielle Omara
This juice contains radishes and lemon to boost nutrients without relying on sweeter, fruit-based ingredients, says Hultin. “It’s tasty and delicious because of the grapefruit and apple, but in general this is a low-glycemic, moisturizing, and refreshing juice that should be included in a balanced diet,” she adds.
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5. Beet, carrot, kale, and ginger juice
Amy Myers, MD
“Ginger is good for your digestion, and the apple adds the right amount of sweetness,” says Pankonin.
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6. Berry beet juice
Mixer Happy
This sweet, fruity juice combines beets, strawberries, and raspberries with a little ice and water to create a cold, high-fiber juice that will help you stay hydrated.
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7. Simple, healthy Bloody Marys
Champagne diet
“Be sure to leave out the alcohol and enjoy this hearty juice drink as a mocktail rather than a cocktail,” says Hultin. Alcohol can hinder weight loss, and without it, you’ll have a simple, vitamin-rich, hearty juice made from tomatoes and other vegetables in this Bloody Mary, she adds. This juice is an easy way to drink your vegetables to maximize your intake while reducing carbohydrates and sugars.
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8. Watermelon raspberry juice
Sugar hero!
With just three ingredients, this juice is the easiest to make and possibly the most refreshing thanks to the lime juice and watermelon and the fiber from each fruit.
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9. Green juice with spinach and apples
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“Spinach and apples are high in fiber, which can be both nutritious and super filling,” says Pankonin.
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10. Pomegranate Slam It
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“If you are on your weight loss journey, it’s important to get creative and maximize fruits and vegetables as they are filling, high in fiber, and can even help reduce inflammation in the body,” says Hultin. She loves this juice because it’s a very creative way of maximizing vitamin C rich peppers and leafy green rocket (which are part of the cabbage family) in a non-green way.
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11th. Green juice in the morning
The petite cook
This green juice has six ingredients, all of which are packed with fiber and flavor to fill you up: celery, spinach, cucumber, green apple, mint leaves, and a little bit of fresh ginger.
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12. Kale, Carrots, and Cucumber juice
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“These vegetables are high in fluids and fiber, which can be both moisturizing and filling,” says Pankonin.
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13. Wild blueberry Chia Fresca
Danielle Omara
“Increasing fiber intake has been linked to positive long-term weight management results in many studies, so adding foods like chia seeds is a great way to ensure that you are getting your anti-inflammatory omega-3s, satiating fiber, and protein received in a delicious, low-sugar juice, ”says Hultin. “The blueberries and the fresh lime embellish this antioxidant-rich juice.”
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14. Strawberry and cucumber juice
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In addition to strawberries and cucumber, carrots and apples give this juice an extra portion of fiber.
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15. Kiwi, mint and lemon
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“Kiwi is low in calories and can be refreshing and filling in combination with mint and lemon,” says Pankonin.
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