We’ve all seen the taglines. “5 Tricks for a Slimmer Summer”. “15 Ways to Lose Weight Fast”. “10 Tactics to Beat the Bulge.” When it comes to losing weight, we are literally bombarded with a plethora of tricks, tips, and information. It can be difficult to sift thought the marketing campaigns and advertisements to find useful and evidence-based advice. Often quick tips and tricks are not sustainable, do not create long lasting habits, and ultimately do not result in significant weight loss or improved health. Fortunately, there ARE tried and true methods, backed by scientific evidence, which can promote optimal health, longevity and weight loss simultaneously. The solution summed up? Juicing. Or better yet, juicing done right.
What is Juicing
Juicing, the practice of extracting and consuming juices from whole fruits and vegetables, has skyrocketed in popularity in recent years and for good reason. Juicing presents an optimal way to increase consumption of vitamins, polyphenols, and antioxidants, which despite increasing health knowledge often falls below par. Juicing with nutritious fruits and vegetables can increase energy and correct or prevent nutrient deficiencies. Instead of reaching for empty-calorie drinks; such as soda and other sweetened beverages, we can fill up on nutrient-packed, flavorful juices and slash our calorie intake.
Of course, it can take time and experimentation to find the best juicing routine for your weight loss plan. Below are a few tried and tested, low-sugar juicing recipes for weight loss that I hope will help you on your journey to optimal health! For more information on introducing juicing to your lifestyle check out our article on juicing basics.
7 Juicing Recipes for Weight Loss
1. Red Tangy Spice
Components of chili peppers; such as capsaicin, have been shown to enhance fat metabolism, energy expenditure, and thermogenesis. Besides providing a flavorful kick, the Jalapeño in this juice can also spice up your weight loss plan!
- Beet Root – 1 beet
- Carrots – 5 large
- Celery – 2 stalks, large
- Ginger Root – 1 thumb
- Jalapeno – 1 pepper
- Lime – 1/2 fruit
- Spinach – 2 cups
2. Turmeric Anti-Inflammation Juice
Ginger has been shown to help counter obesity induced by a high fat diet. Furthermore, turmeric is packed with antioxidants and has been shown to reduce inflammation and oxidative stress in overweight individuals.
- 2 lemons with peel cut away
- 5 pieces celery
- 1 apple
- 2 medium or 4 small carrots
- 6 medium pieces turmeric
- (Or 1 teaspoon powdered turmeric per 8 ounces of juice if fresh is unavailable)
- 1 inch piece of ginger
- 5 sprigs of mint (or a handful of cilantro)
3. Fennel & Apple Detox Green Juice
Studies have shown that drinking fennel tea can suppress appetite. Why not drink a stomach-smoothing peppermint and fennel juice instead?
- 1 bunch of spinach, washed (10 ounces)
- 1 bunch of mint
- 1 cucumber
- 2 green apples, cored
- 1 fennel bulb
- ½ lemon
4. Avocado Blueberry Detox Smoothie
This non-traditional juice requires one additional step, but it is oh so worth it. Juice all the ingredients except for the avocado, then blend in the avocado afterwards using a mixer or blender. Avocado contains beneficial monounsaturated fatty acids, which signal to your brain that you are full.
- 1 avocado
- 1 banana
- 1 cup blueberries
- 1 cucumber
- 1 handful spinach
- Coconut water
5. Cilantro Cucumber Juice
The cayenne pepper in this slimming drink contains capsaicin, which as mentioned above can rev up metabolism and aid weight loss. Cilantro is densely packed with vitamins and minerals and lemons to give this juice a tangy kick.
- 2 large English cucumbers
- 1 head of Romaine lettuce
- Juice of 1 fresh lemon
- 1 cup fresh watercress
- 1 large bunch of fresh cilantro
- 1 celery stalk
- 1 inch slice of fresh ginger
- Pinch of cayenne pepper
- 2 Tbsp. ground flax seeds, for topping
6. Grapefruit, Carrot, and Ginger Juice
Extracts from grapefruit may reduce weight gain, decrease inflammatory markers and even help to prevent insulin resistance. The carrots in this recipe provide a whopping dose of vitamin A, an important nutrient that may play a role in reducing unhealthy abdominal fat.
- 2 chopped grapefruits (peel and pith removed)
- 5 chopped carrots
- 1 inch fresh ginger, peeled and chopped
Recipe source: marthastewart.com
7. Pineapple and Green Apple Juice
Green tea is a wonder food in many regards and when it comes to weight loss, it doesn’t disappoint. Green tea contains both catechins and caffeine and has been shown to reduce body fat and waist circumference.
- 1 cup of diced pineapple
- 1 green apple
- 1 cup of cold green tea
- 1 ¼ teaspoons of fresh ginger
Recipe Source: en.biomanantial.com
Take Home Tips
Weight loss is a challenging endeavor, especially if you feel tired or unenergetic. Introducing low-sugar fruit and vegetable juices packed with vitamins, minerals and antioxidants to one’s diet helps to ensure optimal health, energy levels, and stamina. Armed with a constant influx of essential nutrients, we are more able to maintain an active lifestyle and loose weight. By replacing high-sugar, nutrient-void soft drinks, we also eliminate dangerous high-calorie contributors to obesity and obesity-related diseases. Remember to choose juice recipes with few high-sugar fruits, and more vegetables and weight loss aiding compounds; such as pepper, ginger, grapefruit, and green tea. Most importantly, have fun experimenting with unique, delicious combinations!
I hope you enjoyed this article and are now more equipped to lead a healthy lifestyle! For more information on juicing, check out our Ultimate Guide to Juicing.