One of the primary reasons juicing helps reduce fat is because a cup of fruit and vegetable juice can be a low calorie, high nutrient meal substitute that allows you to consume less without feeling hungry.
Of course, a dietary decision like this one is best paired with an active lifestyle, where you are burning more calories a day on the move than you are consuming. That is the key to losing weight.
Remember, though: everyone’s body is different, and needs different things. Learn more about what a juicing diet can do for your body with this green juicing and weight loss course.
Don’t Skip the Cruciferous
Cruciferous vegetables are part of the Brassicaceae family of flowering plants. Many common vegetables are cultivated from this family, and are typically known as the go-to healthy veggies. Cruciferous vegetables are rich in diindolylmethane (DIM) and indole-3-carbinol (I3C) which are all said, but not conclusively proven, to balance the hormones in your body, control your blood sugar, and help reduce fat, among other things.
In short, they’re good for you, and if you’re looking to an all-juice diet, you absolutely cannot go without these. Fruit is nutritious, but it’s also mostly sugar. Pack in some of the following vegetables for more nutritional value and health benefits:
- Bok choy
- Broccoli sprouts
- Brussels sprouts
- Collards greens
Learn more about healthy, clean foods that you should add to your diet with the following guide: The Top 10 Detox Foods and How to Use Them to Detoxify Your Body.
Below are some great juice recipes for your diet, all with different health benefits. Pair this diet with some of the exercise and lifestyle tips found in this course on detoxifying your life, and you’ll be on the road to a healthier life!
Green Juice: Introduction
If you’re new to healthy eating, chances are you’re not going to enjoy a cup of blended spinach, kale, and celery just yet. You need to acquire a taste for vegetables in your juice, and this recipe is a great introduction.
- 3-4 small or medium sized apples
- 3-4 large stalks of celery
- 1 large orange, peeled
- 5 handfuls of spinach, washed
With this recipe, you’ll get a drink that’s sweet enough to block out the spinach flavors, while still getting all the nutrients. Celery doesn’t have a strong flavor, plus it’s high in calcium, so you can add more to taste as you get used to it. You can also add ginger, lemon, or sprouts for an extra boost of nutrition and/or flavor.
If the spinach is too much, you can cut it down a bit, but remember: you’re going to have to eat your veggies sometime if you want this diet to work!
The best thing about green juice is that you can pretty much experiment with any kind of vegetable or fruit you want. But, don’t go throwing everything in the fridge into the juicer: some flavors pair better than other. Here’s a good recipe to start out with:
- 3-4 small or medium sized apples
- 3-4 large stalks of celery
- 4 cups of spinach, washed
- 2 large leaves of kale
- 1 medium sized lemon, peeled
- 1 medium sized cucumber, unpeeled
- ginger, to taste (optional)
You’ll really have to experiment with how much ginger you’d like to add to these drinks, since just a little bit of the root packs a really strong punch. If you’re not used to the flavor, start out very slowly and add more if you like it. Ginger is great for your digestive system, though, so it’s worth it to add to every drink if you can.
Kale is great to add to any juice mix because it contains a lot of nutrition in so few calories, so you get more without having to worry about eating less.
Beets are great for your blood because of their high iron and copper content. It’s also said to aid in fighting certain cancers, and normalizing blood pressure.
- 1-2 medium sized apples
- 1 medium to large beet root
- 3 small to medium stalks of celery
- 3-4 medium sized carrots
- 1/2 to 1 cucumber
- ginger (optional)
You can adjust the amount of other fruits or vegetables in this recipe, depending on how much you want the beet juice to overpower the drink.
This drink packs some serious vegetables and nutrition that can overpower the sweetness of the apple, so adjust accordingly.
- 4 cauliflower florets (white or purple)
- 4 large kale leaves (green or purple)
- 2 small zucchini
- 2 small or medium sized apples
- 1 cup of blueberries
- 1 medium sized orange, peeled
- 1 or 1/2 cucumber, unpeeled
- 1/2 or 1/4 red cabbage head
- ginger, lemon, or shredded coconut (optional)
Vitamin C Fruit Blend
Aside from packing a bunch of vitamin C, this drink is also great for digestion. Be warned though… all the carbs from the fruit means it’s very high in calories.
- 4 kiwifruits
- 2 medium sized apples
- 2 medium sized oranges, peeled
- 1 whole pineapple, peeled (obviously!)
- 1 cucumber
- 1/2 lemon or lime (or both), unpeeled
You can add lemon or lime to your juicer, unpeeled. The rind of both these fruits is actually very good for you, and it doesn’t taste as unpleasant as you might think.
Carrot and Ginger Circulation Booster
Ginger is great for promoting good circulation, and carrots are great for lowering cholesterol levels. Pack them together, and you get a low calorie drink that’s great for your circulation.
- 4-5 medium sized carrots
- 1 medium sized apple
- 1 small chunk of ginger
Again, it’s hard to measure ginger if you don’t know how much you like, so experiment with this one before you go throwing in the entire root. This drink is great because it’s so simple to make and only has three ingredients, so experimenting with ginger levels is easy.
Forget the fruit! This green juice is a great, low calorie, high nutrition drink that helps fight cataracts, prevent cancer, and boost your energy. Great for mornings, or when you’re feeling a bit lacking in the nutrition department.
- 4-5 large leaves of kale/li>
- 1 large broccoli stalk
- 1/2 medium sized cucumber
- 1/2 medium sized cabbage head
This drink has enormous amounts of vitamin K, which is vital in promoting healthy bone growth. It has a boost of vitamin C as well, meaning it’s great for your immune system and your complexion. The potassium also helps reduce blood pressure.
Starting out with this drink every morning isn’t a bad idea, especially if you want a low carb, low calorie drink with all the right vitamins and minerals you need to get a healthy, naturally energetic start to your morning.
Remember, a diet of fruit and vegetables can only help you lose weight if you’re burning more calories than you’re consuming. These drinks might have a lot of nutrients, but some of them, especially the fruitier ones, contain a ton of carbs, upping your caloric intake by a lot.
The best thing to do is to get into a good exercise routine. Learn how to burn fat for good with this course and this course on the work-outs, dietary habits, and other changes you need to do to lose weight and keep it off.
Learn more about healthy living practices with this course on detoxifying your life.
If you’ve decided juicing isn’t your thing, you can always learn more about healthy eating with this course.