Can you lose weight by just juicing?
Juicing has become a popular way for people to try to lose weight quickly. Proponents claim that juicing delivers a concentrated dose of nutrients from fruits and vegetables, while removing fiber, which may aid in weight loss. But is juicing an effective strategy for long-term weight management? Let’s take a closer look at the evidence.
What is juicing?
Juicing involves extracting the liquid from fruits and vegetables. This is typically done by pushing the produce through a juicer, which separates the juice from the pulp or fiber. The resulting juice contains most of the vitamins, minerals and plant chemicals from the whole fruits and vegetables. However, the fiber is removed.
Fiber is an important component of fruits and vegetables. It helps promote fullness and gut health. Removing the fiber can cause the natural sugars from the produce to be absorbed very quickly into your bloodstream.
The claimed benefits of juicing
Advocates claim that juicing has several benefits for weight loss:
- Delivers nutrients in an easy-to-absorb form
- Removes fiber to reduce calorie intake
- Cleanses the body and promotes fat burning
- Curbs appetite
Let’s examine each of these claims.
Delivers nutrients
It’s true that juicing provides most of the vitamins, minerals and antioxidants found in whole fruits and vegetables. However, you lose out on the beneficial fiber.
Many of the plant compounds are better absorbed when consumed with the fiber. For example, carotenoids like beta-carotene in carrots are up to 5 times more absorbable when the carrot is eaten whole.
Removes fiber to reduce calories
It’s true that removing fiber reduces the calorie content of juice compared to whole fruits and vegetables. For example:
| Food | Calories |
|---|---|
| 1 medium orange | 62 |
| 1 cup orange juice | 112 |
However, fruit juices still contain a lot of natural sugar despite having fewer calories than whole fruit. Drinking juice can spike blood sugar and may not provide long-lasting fullness compared to solid food.
Cleanses the body
There is no scientific evidence that juicing or “detoxing” promotes fat burning or cleanses the body. Your liver and kidneys naturally filter waste products.
Curbs appetite
Some juices may temporarily fill you up due to their high water content. However, fruit juices can be rapidly absorbed leading to hunger soon after drinking them.
Chewing whole fruits and vegetables may better promote fullness compared to juiced varieties. The fiber takes up space in your stomach and helps you feel satisfied.
Downsides of juicing
While juicing has some benefits, there are also some downsides to be aware of:
- Fiber is removed, which is important for gut health
- Natural sugars are concentrated and rapidly absorbed, which may impact blood sugar
- It’s time-consuming to prepare juice and clean the juicer
- Produce can be expensive if you juice frequently
- Nutrients are better absorbed from whole fruits and vegetables
- May not keep you full for long compared to solid food
Lacks long-term weight loss results
So far, there is limited evidence that juicing is effective for long-term weight management.
A small 2015 study followed 29 adults doing a 3-day juice cleanse. Participants lost an average of 3.9 pounds after the cleanse. But they also gained most of the weight back within 15 days.
A juice cleanse may help you briefly lose water weight. But it’s unlikely to have lasting effects unless paired with overall healthy eating and exercise habits.
May be risky if done long-term
Juice diets replacing whole meals should only be followed for a short time due to food safety risks and nutrient deficiencies.
Juicing for more than a few days may put you at risk of:
- Foodborne illness from consuming raw produce
- Tooth decay from acid in fruit juices
- Nutrient deficiencies over time since juice lacks protein, fat and fiber
- Low blood sugar from insufficient carb intake if on a juice-only diet
If juicing for longer than a few days, it’s important to add other nutritious solid foods.
Healthy ways to incorporate juicing
Here are some healthier ways to add juicing to your routine:
- Drink freshly made vegetable juice as an occasional meal replacement for breakfast or lunch
- Add a small amount of fruit juice to recipes when cooking like marinades, muffins or smoothies
- Mix juice with milk, kefir or yogurt drinks for a balance of protein
- Use juicing pulp to make soup stocks, patties or baked goods
- Drink diluted fruit juice such as 1/2 cup juice mixed with 1/2 cup sparkling water
Should you juice to lose weight?
Juicing can be part of a healthy diet if done correctly. But there is little evidence that juice cleanses or all-juice diets are an effective weight loss strategy.
Replacing whole fruits and veggies with juice removes fiber that’s beneficial for managing hunger and blood sugar levels. Drinking only juice for longer than a few days may carry food safety and nutrient risks.
For sustained weight loss, focus instead on getting your daily fiber, protein and healthy fats while cutting back on added sugars. Aim to make whole fruits, vegetables, whole grains, lean proteins, nuts and seeds the main staples of your diet.
The bottom line
Juicing is unlikely to lead to lasting weight loss on its own. But as part of an overall healthy diet that includes whole fruits and vegetables, lean proteins and whole grains, adding some vegetable or diluted fruit juice can provide extra vitamins and antioxidants.
Aim to get no more than one serving per day of fruit juice to limit sugar intake. And drink your juice immediately after making it to reduce exposure to harmful bacteria.
When it comes to weight management, focus on eating whole fruits and veggies, which provide fiber and volume that satisfies hunger. Pair this with regular exercise and other healthy lifestyle habits for the best chance of long-term weight loss success.