Can a juice extractor help you lose weight?

Introduction

Losing weight is a goal for many people, but it can be challenging to find an approach that works. Some popular weight loss strategies include calorie restriction, intermittent fasting, and eliminating certain food groups. In recent years, using a juice extractor as part of a weight loss plan has become increasingly popular. But can juicing really help you lose weight?

Juice extractors, also called juicers, work by extracting the liquid from fruits and vegetables while removing the solids. This leaves only the juice behind, concentrating the nutrients but eliminating the fiber. Proponents of juicing claim that drinking the concentrated nutrients in juice form can aid in weight loss, help you feel fuller, and give you an easy way to get servings of fruits and vegetables.

In this article, we’ll take an in-depth look at the evidence surrounding juice extractors and weight loss. We’ll cover how they work, the potential benefits and downsides, and provide tips for using a juicer as part of a healthy weight loss plan.

How Juice Extractors Work

Juice extractors work by grinding up fruits and vegetables and then separating the juice from the pulp (solids). This is typically done by spinning the produce at high speeds to extract the liquid.

There are three main types of juice extractors:

Centrifugal Juicers

Centrifugal juicers are the most common and affordable type of juice extractor. They grind produce using a rapidly spinning blade and then spin the juice through a strainer, separating it from the pulp. Centrifugal juicers are fast and easy to use but don’t extract as much juice from produce compared to other types.

Masticating Juicers

Masticating juicers (also called cold press or slow juicers) crush produce through an auger at slower speeds. This helps minimize heat buildup and oxidation, preserving more nutrients. Masticating juicers extract juice more efficiently than centrifugal models. However, they also tend to be more expensive.

Triturating Juicers

Triturating juicers have twin augers that allow for very efficient juice extraction. They operate at even slower speeds than masticating juicers and produce juice with minimal oxidation and heat buildup. However, they are the most expensive type of juice extractor.

The Potential Benefits of Juicing for Weight Loss

There are several ways that juicing may help with weight loss for some people:

Increases Fruit and Vegetable Intake

Juicing makes it quick and convenient to get servings of fruits and veggies. This can help increase your daily intake, which may aid weight loss. Research shows that people who eat more produce tend to weigh less overall.^[1]

Provides Nutrient-Dense, Low-Calorie Drinks

Fresh juices made at home are very low in calories compared to other beverages. Swapping out higher calorie drinks like soda, coffee drinks, and store-bought juices for fresh juices can reduce overall calorie intake. And juices made from green veggies, citrus fruits, etc. are packed with vitamins, minerals, and antioxidants.

May Reduce Appetite

Some research indicates juice may help reduce appetite. One study gave overweight adults either water or fresh orange juice along with a meal. The group that drank orange juice felt fuller after the meal than the water group.^[2] Another study found that drinking vegetable juice before a meal reduced calorie intake compared to drinking water.^[3] More research is needed, but juice may suppress appetite thanks to its liquid form, nutrient content, and low calorie count.

Easy to Absorb Nutrients May Promote Fat Burning

Since juice has had the insoluble fiber removed, some believe the nutrients can be quickly absorbed into the bloodstream. Proponents say this nutrient boost may help increase metabolism and promote fat burning. But currently, there’s limited evidence to support this benefit.

Can Fit Into a Variety of Eating Plans

Juicing can be included as part of many different diet plans. For example, juicing is commonly used with calorie restriction, intermittent fasting, carb cycling, and cleanses or detoxes. The convenience of juicing may help individuals stick with their chosen eating plan.

Potential Downsides of Juicing for Weight Loss

While juicing does offer some benefits, there are also some potential downsides to consider:

Lacks Fiber

When you juice fruits and veggies, you’re removing the fiber. Fiber promotes fullness and gut health. Without it, juice digests quickly causing blood sugar and hunger to spike soon after drinking it. Eating whole produce is a better way to get fiber along with nutrients.

Nutrient Loss

Some nutrients are degraded with heat and exposure to air. This can lead to some nutrient loss and oxidation during juicing. Juicing also discards the peels, which contain beneficial nutrients and fiber. Overall, eating whole produce provides a more complete nutritional package.

High in Sugar

The juicing process concentrates natural sugars. As a result, fruit juices can spike blood sugar. Green veggie juices are lower in sugar, but juicing large amounts of fruit, especially tropical fruits and melons, results in a high sugar beverage. Those with diabetes or insulin resistance need to be cautious with juicing.

Easy to Over-Consume Calories

While vegetable juice is low in calories, fruit juices contain significant calories. It’s also easy to drink a large volume of juice quickly. If you’re juicing for weight loss, portion control is important. Stick to about 8-12 oz of juice at a time and limit high-sugar fruits.

Expensive Habit

Juicing requires a special appliance. Juicers range from $50 for centrifugal models up to $400 or more for high-end triturating juicers. And produce costs can add up as well. Maintaining a juicing habit can be pricey compared to just eating whole fruits and veggies.

Time Consuming

Juicing takes more prep time compared to grabbing an apple or carrot to snack on. You’ll need to shop for produce, wash and prep it, juice it, and clean the appliance. This can deter people from sticking with a juicing regimen.

Tips for Losing Weight with a Juice Extractor

Here are some tips to follow if you want to try juicing for weight loss:

– Focus on vegetable juices over fruit juices to limit calories and sugar. Veggies like kale, cucumber, celery, spinach, carrot, etc. are low in sugar.

– When you do use fruit, opt for lower sugar varieties like berries, grapefruit, lemon, lime, and green apple. Avoid tropical fruits.

– Limit juice portions to about 8-12 oz per serving.

– Consume juice alongside solid food instead of as a meal replacement. Pair it with healthy protein, fat, and fiber-rich foods.

– Don’t rely too heavily on juice. Eat plenty of whole fruits and vegetables daily in addition to juicing them.

– Don’t juice for more than 3-4 months at a time. Take breaks periodically to eat a regular diet.

– Don’t expect juicing alone to produce major weight loss results. Combine juicing with exercise, calorie control, and other healthy habits.

– Watch out for potential nutrient deficiencies if juicing long-term by including plenty of leafy greens.

– Drink your juice shortly after making it to minimize nutrient degradation.

The Bottom Line

Juicing can be a healthy tool for weight management if done correctly, but it shouldn’t be viewed as a magic solution. Drinking fresh juices made of veggies, fruits, and greens can increase your intake of beneficial nutrients while providing low-calorie options to replace other beverages. This can potentially aid weight loss, especially when combined with other healthy diet and lifestyle habits.

However, juicing also has drawbacks like lack of fiber, nutrient loss from processing, and potential blood sugar spikes. Juice is not a meal replacement either – focusing on whole fruits and veggies should still be the priority. Moderation and proper expectations are key if you want to incorporate juicing into your regimen to lose weight. With a well-rounded weight loss plan, an efficient juice extractor can be a helpful supporting element.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/

2. https://www.ncbi.nlm.nih.gov/pubmed/23976327

3. https://www.ncbi.nlm.nih.gov/pubmed/21736547