What you need to know about weight loss, according to doctors

If you’re trying to lose weight, juicing may sound like a slam-dunk method that guarantees quick results. After all, juice only comes from whole fruits, so it has to be a healthy way to get lean, right? It’s not that simple.

“We all know that getting a daily dose of fruits and vegetables is important for health and well-being,” explains Dr. Mahmoud Kara, MD, previously treated patients at the Cleveland Clinic and has since founded the supplement brand KaraMD. “Eating fresh fruits and vegetables provides natural energy, improves digestion, reduces disease risk, improves cardiovascular health, and more.”

But there are many caveats that complicate matters. We asked the experts for their opinions on juicing for weight loss. While some are cautiously optimistic, others do not recommend juicing for weight loss. Ahead, here’s what the pros say.

What is juicing?

Juicing is the practice of extracting juice from fruits and vegetables to make a drink. This process leaves the fibers in the machine (compared to blending a smoothie, which combines the whole product into a drink). You can choose to do this process at home or buy pre-made juices.

“Juicing can be used as a supplement to improve nutritional status or as part of a juicing regimen,” explains Dr. BreAnna GuanLicensed naturopathic physician specializing in women’s hormone health.

Dr. Kien VuuMD, Concierge Physician and The UCLA assistant professor of health sciences says the removal of fiber through the juicing process is a major drawback. “The main disadvantage of juicing is that the beneficial fiber content of the fruit or vegetable is lost through the process,” he says. “Fiber is important for lowering cholesterol, promoting heart health, regulating blood sugar, and nourishing gut microbes.”

Is juicing good for weight loss?

Experts offer a number of opinions, whether drinking juice is good for weight loss; Usually, these opinions range from “under certain circumstances” to “no”.

Two factors make it difficult for people to lose weight effectively, Dr. Kara explains. The first is eating excess calories. And the second is “not getting enough of the nutrients the body needs to carry out basic processes like metabolizing food,” he says.

Given these two factors, juicing can be beneficial for weight loss because it can help replace or supplement a caloric meal during the day. In addition, “the nutritional benefits of fresh fruits and vegetables help keep you feeling full longer, and these foods provide the body with the fuel it needs to thrive.”

However, doctors warn that it is important to be careful when it comes how can Juice is used for weight loss.

“In recent years, juice or juice ‘cleansing’ has been misrepresented as an easy detox or a quick way to lose weight,” says Dr. Kara says. “However, this is often an unsustainable lifestyle, where weight is later regained after juicing ends, but replacing most or all of your quality foods with solid juicing can lead to a caloric deficit, which can hinder weight gain. to lose.”

Dr. Vuu juice for weight loss is even less optimistic. “I don’t think juicing is a viable weight-loss solution,” he says bluntly. “This form of calorie restriction generally slows the metabolism and [although it] A little weight loss may be possible at first, but this is not a long-term option – it can lead to weight gain after juicing. (Instead, Dr. Wu recommends intermittent fasting along with good sleep, exercise, and stress management for weight loss.)

This is Dr. Guan’s view is also: “Juicing can have a negative effect on weight loss, especially when using high-glycemic fruits and vegetables such as beets, carrots, apples and other fruits.” These ingredients increase blood sugar, make it harder to break down stored fat, and promote muscle loss.

Stephanie Nelson, MS, RD and MyFitnessPal’s Chief Nutrition Scientist adds, “To lose weight, you need to consume fewer calories than you burn, so remember that drinking lots of juice can lead to more sugar and total calorie consumption than you think. .”

Is juicing good for you?

Our experts generally agreed that juicing as part of a healthy eating strategy is more beneficial than juicing only for a specific period of time. Our experts say that juicing can provide health benefits if you replace it with a healthy diet and lifestyle, rather than a meal replacement.

Dr. Cara says, “Juicing as a quality meal replacement is extremely caloric deficit, but on the other hand, supplementing one meal a day, such as breakfast, with juicing is an easy and convenient way to get quality nutrition from fresh fruits and vegetables.” possible. should be offered.”

Finally, juicing should not be considered the last resort of a weight loss and health strategy. Rather, it can be a healthy part of an overall strategic approach. “Juicing is best when used as a supplement to your health routine; it shouldn’t take the place of making good decisions,” said Dr. Cara says, “If you’re already practicing good nutrition, regular exercise, stress reduction, and other healthy habits, juicing can be a great addition to your routine. .”

Nelson agrees. “My take-home advice is that if you like juice, you can drink it as part of your weight loss regimen,” she says. “But make sure you’re getting whole fruits and vegetables because they have a number of benefits that juice doesn’t.”

What is the healthiest way to juice?

Not all juices are created equal for health. “The best juice is pure and organic juice fruits and vegetables,” explains Dr. Cara. “Juices that use pre-made or preservative-laced fruits and vegetables can lead to more weight and health problems.”

Further, Dr. According to Kara, the type of equipment and process used in juicing also differ. When you add juice the and cellulose, you get more nutrients that play an important role in weight loss.

Dr. Guan advises her clients to consume green juices as a way to maintain hydration and optimal energy levels, especially during the summer months when dehydration is more of a problem. “Green juices are a great way to provide essential electrolytes that can help improve athletic performance and endurance,” she says. “Low-glycemic juices like celery, kale, collards, and spinach won’t spike blood sugar and are more likely to help you lose weight.”

Who should avoid juice?

Dr. Guann advises that juicing can be dangerous for people with eating disorders. People who are insulin resistant or have diabetes should avoid juicing because it can cause a spike in blood sugar compared to eating fiber-rich vegetables or fruits. Wu explains. He adds this caveat: “It’s always best to consult your doctor before making any major changes to your lifestyle or diet.”

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