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5 Days Simple Juicing Weight Loss Plan (Infographic)

You need determination and the right plan in order to successfully lose weight. Juicing for weight loss has become exceedingly popular because the procedure doesn’t involve ingesting anything containing chemicals. You have to be careful, however, in selecting which fruits and vegetables you will include in your juicing diet plan especially if you are a diabetic. It is a fact that all fruits have natural sugar content, but you have to be aware of just how much content a particular fruit has so as not to increase your blood glucose (sugar) levels.

juicing plan to lose weight

Whether from fruits or vegetables, juices from these agricultural produce are rich not only in vitamins but trace minerals and other essential phytochemicals, phytonutrients, acids, and enzymes as well. The best news about juice diet for weight loss is that it has no fat. Moreover, such a diet suppresses appetite naturally, so while it helps you lose weight, your body is still provided with a plethora of health benefits.

The Best Way to Incorporate Vegetables and Fruits to a Diet

According to registered dietitian and nutritionist Jennifer Barr from Wilmington, Delaware, a juicing diet is the best way to incorporate vegetables and fruits to your diet if you aren’t into eating these produce in whole forms. Juicing equipment leaves vegetable and fruit pulps after their juices have been extracted. This means you won’t get the dietary fiber present in them because it is contained in the pulp. Barr suggests adding it to broth when cooking soup, pasta, and rice or to muffin and bread batter to fortify meals.

Vegetables used in juicing for weight loss recipes translate into less calories than juicing fruits, according to Barr, and the calories your juice contains depends roughly on whether it is all-juice, all-fruit or a combination of vegetable and fruit. If you’re juicing celery, zucchini, tomatoes, and cucumbers, for instance, those make up little or nearly zero calories while if you’re juicing mangoes, avocados, bananas, and apples, the figure could be in the 100 to 150 range. Calories increase if the juice is pure fruit, too, and it also means more sugar, even if it comes naturally from fruits.

What Juice Dieters are Saying

When it comes to juicing weight loss is not the only benefit because it detoxifies your body as well. Whether your diet plan is for one week or a month, the important thing is to have your entire body’s systems cleansed, meaning, replenished with nutrients, repaired by healing phytochemicals, and energized by enzymes from ingredients used in the juicing process. The amazing thing about juicing is that it does the body a whole lot of good internally as well as externally without any side effects, unlike other weight loss treatments.

Those who are on a juice diet plan reported favorable results from juicing, especially in skin conditions like dryness, sunburn susceptibility, skin eruptions, eczema, and excessive oiliness. Juicing proponents also observed their hair to be stronger, shinier, thicker, and smoother with a visible decrease in strand weakness and thinness, dullness, and dryness and incidence of dandruff. Their nails stopped becoming brittle, body odor was eliminated, and an overall improvement in stamina and sleep habits was noticeable.

A juicing weight loss plan for an average person has several benefits for you to consider:

  • Juicing helps pre-digest foods so their most essential nutrients, including vitamins and trace minerals, are absorbed by your body rather than let them go down your toilet. Juicing is especially important for those whose digestive systems have become impaired as a result of bad food choices for a prolonged period of time, i.e., eating red meat excessively, not drinking enough water everyday, etc.
  • Don’t violate regular food rotation principles. You can add various varieties of vegetables and fruits as your entrées and side dishes every day instead of eating the same items every day. Each vegetable or fruit has its own unique set of health benefits and not varying your intake makes you miss out on those different nutrients. A juice diet allows you to enjoy a wider array of vegetables and fruits that you usually consume whole such as zucchini, grapes, broccoli, and pomegranate.

The Best Vegetables for Juicing

The best recipes for vegetable juicing should include cruciferous vegetables to help your body fight xenosestrogens (an excessive amount of which may cause cancerous tumors to develop), point detoxification towards the right path, and help balance your hormones.

Cruciferous vegetables help facilitate optimal functionality of your body’s various enzymes to enable bodily systems to operate in good condition. This vegetable variety is a major player that helps metabolize your hormones efficiently and cleanse your liver. Vegetables for juicing to lose weight improve your blood circulation to provide both oxygen and fuel to your muscles and strength to your immune system against infections from bacteria, fungi, and viruses.

All you have to do is wash, dry, and process each of these vegetables in a quality juicer. Here is a list of the most ideal cruciferous vegetables for juicing:

Juicing Plan for Weight Loss Infographic

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Day One

Breakfast: a few Brussels sprouts leaves + 1 pear + 1 apple

Mid-morning snack: 3 leaves of Collards + 2 green apples

Lunch: 1 large bunch of Watercress + 2 celery sticks + 1 lime

Mid-afternoon snack: 2 pcs Green and purple kale + 2 slices pineapple + 1 apple

Dinner: 1-2 heads Bok choy + 2 carrots + 1 fresh lemon

Day Two

Breakfast: 1/2 head each of White and purple cauliflower + 1 green apple + 1 lemon

Mid-morning snack: 1 head Green cabbage + 2 carrot + 2 celery sticks + 1 lemon

Lunch: 1 Raddish + 2 red apples + 1 lime

Mid-afternoon snack: ½ head each Green and purple broccoli + 1 lemon + 2 green apples

Dinner: ½ head Broccoflower + 1 lemon + 1 orange

Day Three

Breakfast: 1 Daikon + 1 small ginger + 2 tbsp honey

Mid-morning snack: 1 Purple kohlrabi + 2 green apples + 1 carrot

Lunch: ½ Turnip + ¼ fennel bulb+ 1 apple + 3 carrots

Mid-afternoon snack: 2 cups Mustard greens + ½ cucumber + 1 carrot + 3 apple + 3 celery stalks

Dinner: A few pieces Arugula + 3 slices pineapple + 2 carrots

Day Four

Breakfast: 1 Parsnip + 2 apples + 1 small ginger + pinch of nutmeg

Mid-morning snack: 1 few pieces Romaine lettuce + ½ head cauliflower +2 green apple + ¼ fennel + 2 carrots

Lunch: 1 Rutabaga + 3 green apples

Mid-afternoon snack: ½ head Broccoli romanesco + 1 lemon + 2 green apples

Dinner: Land cress + lemon + carrot

Day Five

Breakfast: Several Garden cress leaves + 2 oranges + 2 slices pineapple

Mid-morning snack: several Tatsoi leaves/ lettuce + 2 peaches + 1 lime

Lunch: Few pieces Chinese broccoli + 1 lemon + 3 green apples

Mid-afternoon snack: 1 cucumber + few lettuce leaves + 3 celery stalks + 2 green apple

Dinner: Several spinach leaves + ½ cabbage + 2 oranges + 2 celery stalks

Drinking one of these freshly pressed vegetables as a juice thrice or four times a day is a very reliable way that you can do to keep your body nourished and strengthened at the same time. With a good juicer, a juice fast becomes a more enjoyable experience instead of a boring or tasteless one because everything goes down smoothly. Although some vegetables taste better than others, you can always flavor the plain-tasting ones with some cinnamon, ginger, lemon, nutmeg or other spices and herbs which you normally use to flavor dishes with.

Balancing Your Juice Diet’s Content

There are some things that you have to be aware of while you’re on a juice diet. While juice fast recipes do a pretty good job of detoxifying your body of harmful chemicals, toxins, and other health hazardous toxins, you may not obtain sufficient protein or fiber to keep your hunger pangs at bay, not to mention losing muscle mass because there is little or no fuel to burn. Balance your diet with some non-meat sources of protein like Greek yogurt, peanut butter, flaxseed, and almond milk.

If you’re currently on prescriptive drug medication, consult your doctor about ingesting foods with high content of vitamin K in them such as spinach and kale since these may alter the way certain medications work like blood thinner warfarin. This enables you to make substitutions for these vegetables so you can continue to enjoy juicing recipes for weight loss safely.

If you liked our article, please share it and use the comment section below for any questions. Thank You!

About the Author: Christina Major is a Holistic Nutritionist, Traditional Naturopath, and Herbalist. She has a Master’s degree in Holistic Nutrition and an advanced degree in Traditional Naturopathy. Further certifications in herbalism and metabolic typing. She owns and operates Crystal Holistic Health Consulting based in PA, the USA since 2010.

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Leave a Comment:

  • G-Money says:

    Terrible recipes. Straight veggie juices taste like ass.

    • admin says:

      Hello, G-Money!

      Thank you for your thoughts. We’ve taken it into our consideration and changed our plan to be more user friendly. Hope you’ll be happy to try our changed plan. Please tell us your future experiences.

  • mercy says:

    This would be my first time trying out juicing for weight loss. In case I do the five days program and wand to continue for a month, what should Oli do?

    • Christina Major says:

      Hey Merci!

      We glad you want to try out our juicing diet.

      We recommend only following the 5-day juicing plan, exactly like it’s described in the text.

      If you want to continue longer, do contact a nutritionist in order to make sure you get in your full range of vitamins and minerals.

      While this plan is very healthy in the short-term, it could cause long-term nutrient deficiencies, which could make you gain weight faster or cause worst health problems.

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