According to Harvard Health Publishing and other health organizations, it's necessary to burn about 3, calories to lose one pound of fat. This number varies from one individual to another, though. Before starting the fast, try to determine your daily calorie intake.
For example, if you typically consume 2, calories daily, cut calories per day to lose one pound a week. To achieve this goal, you must drink about 1, calories worth of juice daily while on a fast. Exercise can help, too. Physical activity, whether it's running, jogging, strength training or swimming, burns calories.
If you exercise while fasting , you can consume more than 1, calories per day and still lose weight. The problem is that exercise breaks down muscle tissue. Protein and other nutrients facilitate muscle repair and help you build and preserve lean mass. When you're on a juice fast, you may not get enough protein in your diet. Strenuous exercise combined with strict dieting is a recipe for disaster.
Consider adding protein shakes to your diet to reduce muscle breakdown while fasting. Plant-based proteins , such as organic pea, hemp, soy and rice protein powder, are all great choices. Mix them with plain water to keep your calorie intake low. Choose an organic brand with no additives, artificial sweeteners or added sugars. Also, experiment with homemade juice recipes for weight loss.
Mix and match different fruits, try new veggies and add spices for extra flavor. This way, you'll keep your diet varied and boost your nutrient intake. Juice fasting doesn't have to be boring, so go ahead and put your blender to work. Jill Corleone is a registered dietitian with more than 20 years of experience.
The juice itself won't promote weight loss, but calorie control will. Veggie juice in particular can be fairly low calorie, and if done right, a juice diet is one way to cut a significant amount of calories out of your diet. But the amount of weight you can lose depends on how long you juice and how well you resume a normal calorie controlled diet once the fast ends. It is difficult to make substantial changes in your body fat levels in just a few days or even one week, which is why many people will regain the weight as soon as they start eating again.
Thus a juice diet can be a temporary weight loss solution or have the potential to kick start a weight loss diet, but the results won't last unless you learn how to cut calories altogether. The act of juicing removes the fiber from the fruit and veggies leaving you with the liquid-rich extracts that contain mostly water soluble vitamins. This process also condenses the volume of the produce item, increasing it's caloric density.
It is a lot easier to drink four oranges in a ounce cup of juice than eat four oranges in entirety. And the fiber found in whole fruits and veggies is a big part of the reason why. Meaning it may be possible to gain weight from adding too much juice to your diet.
In addition, sticking to just juice, eliminates a lot of important nutrients. While this is likely not a major concern short-term, longer juice fats and frequent might negatively impact your nutrition. Besides avocado, fruits and veggies are not a source of fat. Fat plays a key role in hormone production, nutrient absorption, nerve function, disease prevention, and healthy skin, hair and nails 8.
Not to mention some studies suggest that increasing the intake of certain essential fatty acids, supports better health, improved body composition, and mental and physical performance. The process of removing pulp, skin and seeds from fruits and vegetables during juicing also removes all of the fiber from the plant.
And a number of the positive health benefits of produce are linked to fiber content 9. In addition, fiber is associated with more weight loss in a number of studies due to its supposed satiating effects 10 , Fiber is also key for digestive health and you may find yourself feeling more irregular when doing a juice diet.
Even though juice can be full of nutrients, it can also be lacking in certain essential nutrients not typically found in fruits and vegetables, like calcium, vitamin D, iron, zinc and vitamin B Balanced nutrition is not only key for health, but also plays a role in supporting your weight loss efforts. Photo Credit: Istock 7. Watermelon Juice This juicy fruit provides only 30 calories per grams and keeps you hydrated.
Gargi Sharma. Photo Credit: Istock 8. Orange Juice Freshly squeezed orange juice could be a healthier, low-calorie alternative to all your fizzy drinks and colas. Orange is considered to be a negative calorie fruit which means that it contains fewer calories than what your body requires to burn it.
Simply put, you burn more than you eat! Also read: 8 Metabolism Boosting Foods. Orange is considered to be a negative calorie fruit. Photo Credit: Istock 9. Pineapple Juice Pineapple juice is believed to be a great remedy for belly fat. An important enzyme called bromelain which is found in the juice of pineapple helps in metabolizing protein and burns away excess stomach fat.
Moreover, bromelain works with other enzymes such as lipase to digest fats and suppress your appetite. Just like oranges, pineapple is also a catabolic food which means that your body spends more calories to burn the fruit than it actually contains. Photo Credit: Istock Bottle Gourd Juice This refreshing summer superfood is also good for weight loss. In her book, '25 Fat Burning Juice Recipes', Asha Thorat writes that bottle gourd has been prescribed in Ayurveda as a natural way to reduce flab.
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