Juicing for Health and Weight Loss

carrot orange

Carrot Orange juice

  • Ingredients

1 medium yellow tomato, cut into wedges
1 medium orange, peeled and quartered
1 medium apple, cut into eighths
4 large carrots, peeled
ice cubes, (optional)
Instructions
Step 1
Working in this order, process tomato, orange, apple and carrots through a juicer according to the manufacturer’s directions. (No juicer? See Tip.)
Step 2
Fill 2 glasses with ice, if desired, and pour the juice into the glasses. Serve immediately.
Tips

Tip: No juicer? No problem. Try this DIY version of blended and strained juice instead: Coarsely chop all ingredients. First, place the soft and/or juice ingredients in the blender and process until liquefied. Then, add the remaining ingredients; blend until liquefied. Cut two 24-inch-long pieces of cheesecloth. Completely unfold each piece and then stack the pieces on top of each other. Fold the double stack in half so you have a 4-layer stack of cloth. Line a large bowl with the cheesecloth and pour the contents of the blender into the center. Gather the edges of the cloth together in one hand and use the other hand to twist and squeeze the bundle to extract all the juice from the pulp. Wear a pair of rubber gloves if you don’t want the juice to stain your hands.

What to know before adding fresh juice to your diet.

  • The Biggest Advantage
    1. “If you’re not big into fruits and vegetables, it’s a good way to get them in,” says nutritionist Jennifer Barr, RD, of Wilmington, DE. You should still eat fruits and vegetables, too, says Manuel Villacorta, RD, founder of Eating Free, a weight management program.

2. Aim to eat two whole fruits and three to four vegetables a day. Choose them in different colors, so you get a good mix of vitamins and minerals, Barr says.

  • Fiber Factor
    When you juice, you don’t get the fiber that’s in whole fruits and vegetables. Juicing machines extract the juice and leave behind the pulp, which has fiber.

So you don’t miss out on the fiber, you can add some of the pulp back into the juice or use it in cooking.

Barr adds it to muffin batter, or to make broth for cooking soup, rice, and pasta. That’s “going the extra step to fortify your meals,” she says.

  • Do You Need a Juicing Machine?
    Juicers can be expensive, ranging from $50 to $400. Some more expensive juicers will break down a lot of the fruit by grinding the core, rind, and seeds, Barr says.

You may not need a juicing machine to make juice. You can use a blender for most whole fruits or vegetables to keep the fiber. Add water if it becomes too thick, Villacorta says. You’ll want to remove seeds and rinds, and some skins.

Once your juice is ready, it’s best to drink it the same day you make it, for food safety. Wash your blender or juice machine thoroughly, so it’s ready for your next batch.

  • Watch the Calories
    How many calories are in your juice? That depends on what’s in it.

“You could be taking up to four fruits, and now the calories start adding up. If you use vegetables to juice, the calories are a lot less. If they use mainly vegetables, add an apple or kiwi for flavor. Calories are a concern if it’s pure fruit juice,” Villacorta says.

You can make your juice more balanced by adding protein. Some good sources are almond milk, Greek yogurt, flaxseed, and peanut butter.

  • Juicing for Weight Loss and Cleansing
    Juicing might seem like a simple way to lose weight, but it can backfire.

On a juice-only diet, you may not get enough fiber or protein to make you full. You might rebel.

“If you’re doing a juicing diet, you’ll be so tempted to eat something like a cake or doughnut because you’ve restricted yourself,” Barr says.

  • Not getting enough protein could also mean you lose muscle mass.
  • The bottom line: It’s too extreme, and the results aren’t likely to last.

What about juicing as a way to detox or cleanse your body? “I haven’t seen any research or science paper to support that cleansing is happening from juicing,” Villacorta says.

Your liver and kidneys take care of that — whether you’re juicing or not.

Other Health Claims
As for other health claims, it’s true that eating a plant-based diet is linked to lower risk of heart disease or cancer. But there hasn’t been a lot of research done that’s specific to juicing.

There is some research on juicing and the immune system. But any immune system benefits probably come from eating fruits and vegetables, whether it’s in juice or not, Barr says.

Take Note: If You’re Taking Prescription Drugs

Check with your doctor before doing a lot of juicing, so you can avoid any potential problems.

Source: Web MD

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