Juicing has been the most pivotal component of my weight loss journey. It was effective while I was losing weight and currently is as maintenance. I start every morning with a workout and a big glass of fresh juice for breakfast. The benefits of juicing for weightloss are endless. Just keep reading and I’ll tell you more about it.
Where Do I Even Start?
Start thinking about the fruits and vegetables you love to eat. What tastes good to you? Which ones make your mouth do a happy dance? Which ones give you energy? Which ones make you feel healthiest? Make a list and make those the foundation of your recipes. As you continue juicing and gain more confidence, try to become more adventurous.
Whole fruits and vegetables are essential to juicing. This is not the time to shortcut and use canned or packaged produce. The goal is to juice foods that are in their most natural and freshest forms.
Where you get your produce is also important. I, personally, avoid grocery stores when I buy my fruits and vegetables. Of course, do what works best for you, but here is a list of places to buy organic produce and help your local community:
Local farmers’ markets- Quickly searching online for “farmers’ market near me” will show the closest farmer’s markets to you. Stock up on local fruits and vegetables and support local vendors. Don’t forget to haggle for a bargain!
Farms or orchards- I like going straight to the source. Even if you live in the city, there are usually farms on the outskirts. Growing up, I used to love going to farms and orchards and picking my own fruits and vegetables. My mom would wake us up on a weekend morning, pile us into the car, stop by the local coffee shop for my dad’s sake, and we’d drive for 45 minutes to our favorite farm and orchard. Depending on the season, we would pick apples, strawberries, blackberries, rhubarb, beets, cabbage, all sorts of greens and herbs, and pumpkins in the fall, just to name a few. If you don’t feel like getting your hands dirty, most farms that are open to the public have store fronts with harvested produce ready to be picked up and purchased.
Fresh produce delivery service- Fresh produce boxes are becoming more and more popular. These are basically mystery boxes that are delivered to your door every week with whatever fresh fruits and vegetables are in season. I’m even subscribed to one from a local farm. The contents of these boxes force you to be creative and it’s a great way to try foods you normally wouldn’t buy.
Juice delivery service- Ok, so you don’t want to find quality fruits and vegetables, and then go home a juice them. Fair- there are only so many hours in a day. Consider a juice delivery service. They do it all for you and bring the fresh bottled juice to your door.
The market is flooded with all kinds of juicers that are now so affordable. Though they all look different, juicers are separated into 2 main categories: High-speed juicers and low-speed juicers.
High-speed juicers or centrifugal juicers use very fast speeds to process fruits and vegetables. They contain a spinning shredder and force the resulting juice through a mesh filter. The pulp is then forced into a collection bin on the side. These machines are best for hard, dense produce.
Low-speed juicers or masticating/cold-press juicers slowly grind or press fruits and vegetables by using rotating steel blades or force to extract the juice. Low-speed juicers are best for soft fruit, like berries, and leafy vegetables, like spinach.
The best of both worlds is a high-speed juicer with multiple speeds. You can control the speed dependent on the ingredients being added. For best results, there is a general order that fruits and vegetables should be added to your juicer. Here is a basic 101:
- Make sure you wash all the produce you are using. And leave the edible skin on! It’s packed with nutrients.
- Roughly chop your fruits and vegetables. They just need to be small enough to go into the chute. Hard pits need to be removed, but leave the seeds in everything else.
- Delicate produce goes first. This is the time to add your herbs and leafy greens.
- Next, add the soft and juicy fruits and vegetables like berries, citrus fruit, and tomatoes.
- Now for the hard, dense produce like beets and apples.
- And you are ready to drink!
Blenders are also an option if you don’t want to invest in a juicer. Blend all of the ingredients until homogenous (you may have to add some water), and then filter by using cheesecloth, a fine sieve, or a nut milk bag.
Veggies vs. Fruits
One of the reasons you may be considering juicing is to help control what you are eating. To lose weight, you have to take in fewer calories than you are burning. Yes, fruits are delicious and sweet and full of energy. But consider this: fruits are also high in calories. Compare the calories in the chart below of these fruits and vegetables:
As you can see, vegetables contain much less calories than fruits. That doesn’t mean you should eliminate fruits, just have them in moderation to keep your calories down. I like to practice the 3:1 rule. When juicing, the ratio should be 3 servings of vegetables to 1 serving of fruits. Here is one of my favorite recipes:
Drinking fresh juice has so many healing properties and health benefits. It helps control cravings. It helps control calorie consumption. It is safe and won’t deprive your body of the essential nutrients you need. In fact, juicing increases the nutrients you receive. For example, let’s examine the nutrients in the Starter Green Juice recipe above:
Mint- High in vitamins A and C, folate, iron, and manganese. Great for upset stomachs and indigestion.
Kale- High in vitamins A, C, K, B6, manganese, copper, potassium, and calcium. Kale helps reduce cholesterol, helps strengthen bones, and helps improve eye health.
Spinach- High in vitamins A, C and K1, calcium, iron, and folic acid. Helps improve eye health and reduces inflammation.
Lemon- High in vitamins C and B6. Great for vascular circulation and improves cardiovascular health.
Cucumber- High in vitamins C and K, potassium, magnesium, and manganese. Great for hydration, and helps lower blood sugar.
Pineapple- High in vitamins C, B1 and B6, manganese, copper, and folate. Great anti-inflammatory and immune system support.
Ginger- High in vitamin C and potassium. Great anti-inflammatory, helps with nausea and digestion issues, and boosts the immune system.
How many different fruits and vegetables does your diet include? As you can see, juicing allows you to have more variety, which will give you more antioxidants, flush out toxins, and help strengthen your immune system. The more colorful, the better! All of those colors indicate the vitamins and nutrients they contain.
When you start juicing, you will have an absolute explosion of energy. Drinking fresh juice makes you feel better more rapidly. Your body absorbs nutrients from juicing faster because it doesn’t contain any fiber, which slows down digestion. Not only that, but digestion itself is extremely energy draining. Carbohydrate digestion consumes about 10% of your body’s total energy.
Juicing also allows you to consume much more quantity of vegetables and fruits that you normally would. Think of how many servings of vegetables you currently consume in a day. Now, add 4-5 more servings for every time you juice. Such a huge increase that your body will thank you for.
Time to Get Juicy
Juicing for weight loss is sustainable and lets you creatively invent concoctions you will love. It also has great overall health benefits and an incredible potential to boost your vitamin, mineral, and antioxidant consumption. So, get out there and start juicing!
“Juices of fruits and vegetables are pure gifts from Mother Nature and the most natural way to heal your body and make yourself whole again.” – Farnoosh Brock
And never forget that you are beautiful, you are worthy, and you deserve this.