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How to Juice for Weight Loss? Your Complete Guide

One of the latest fads is using juices to lose weight. Juicing is an ancient method for promoting health, but it was never solely a weight loss program. It can help you lose weight, so read more to find out how to be both healthy and lose weight. And not only will you lose weight, you’ll keep it off for good!

how to juice for weight loss

There are many different examples of juicing, from a diet that consists only of juicing to the healthy recommendation of adding small amounts of juice to your diet.

Just looking at the origin of the practice, juicing diet is perfectly safe as long as it does not replace regular meals. A healthy meal is comprised of quality proteins, healthy fats, and lots of fruits and vegetables. One cannot cut out the quality protein and healthy fats and expect to be healthy.

Our diet calls for adding quality juices in small amounts to your regular weight loss diet. That way, you get all the benefits of juicing without sacrificing any health or nutrition.

How Juicing Works for Weight Loss

Juicing works for weight loss because it provides the body with a lot of nutrition in a convenient package. For many people, especially in affluent countries, the overweight problem is not enough food or too much food. It is the quality. There is an overabundance of nutrient deficient food-like substances (chips, sodas, and fast food) that are consumed and not enough actual food. This means even though people may be overweight, they are starving for nutrients.

Juicing helps this weight-loss situation by providing the nutrition that is missing in easy to drink packages. Juicing is so effective at delivering good nutrition that it is used to treat people who are starving, those who cannot eat solid food, and for extreme weight loss.

But, a juicing diet is not about how much weight you can lose, but how much nutrition you can get. You see, many people eat not because they are hungry, but because they are missing nutrition. The body is starving for a particular nutrient and that translates into a desire to eat more food.

Once your body is getting the good nutrition, it stops desiring extra food. This translates into you not being hungry and it stops the craving for junk.

list of fruits and vegetables high in nutrients infographic

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Fortunately, you can get all these weight loss juicing benefits without fasting. In fact, the way we recommend using the juices is to incorporate small amounts of juice into your regular diet. That, combined with a healthy exercise program, will have you losing weight in a healthy way and fast.

Benefits of Juicing for Weight Loss

There are many benefits to juicing. Not only can your juicing make you lose weight, you can lower your cholesterol, lower your blood pressure, and so many other things. We’re going to talk very briefly about some of the other benefits.

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Heart diseases ravaging our society. Cholesterol, atherosclerosis, heart attacks, and blood pressure issues abound. When you juice, you remove many of the factors that lead to higher cholesterol and blood pressure. You also give your body the healthy nutrients in order to repair the damage that is driving you to high cholesterol and high blood pressure. You can reverse each and every one of these diseases.

If you have hyperthyroidism, juicing can help both your weight loss and balance your hormones. By juicing, you are taking the strain off of your digestive system and allowing your body to produce healthy hormones. You are also removing many of the unhealthy fats and focusing on the good ones. By eating good fats, you produce healthy hormones. By getting a lot of your nutrition from juicing, you provide your body with the building blocks to create healthy tissues.

There are even stories that juicing can help reduce balding, gray hair, wrinkles, and other signs of aging. We have a great article over here about some of the juices that help your skin. The main benefit your skin gets from juicing is the concentrated nutrients that produce those healthy skin cells. Plus, you’re also staying hydrated which is the number one reason people get wrinkles.

pineapple juice benefits for skin infographic

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Success Stories When Juicing for Weight Loss

With a simple search of the internet, you will find millions of success stories of people losing weight with a juicing diet. These results speak for themselves.

What you will find in the majority of the success stories that last a lifetime are the people incorporated the juicing into their lives, started exercising, started eating healthy and then lost a significant amount of weight. You will also find the majority of the success stories say juicing is now part of their everyday lives. It was never a short-term fix.

Myths of  Juicing 

Of course, there are many myths surrounding juicing. Everything from juicing is unhealthy to unusual and spectacular results.

Juicing and Calories

First, when you are juicing, you may or may not be getting as many calories as eating regular food. When it comes to weight loss, you really do want to make sure you’re not getting an overabundance of calories, but you really shouldn’t be counting them if you want to lose weight. Calorie in calorie out has been debunked as a myth.

The main reason why some juices might be more calorific is that it concentrates many nutrients down into a very easy to drink next year. This includes the sugars, which can get very high in some juices. You may be able to drink five carrots, three bananas, two apples, and a beet without breaking a sweat, but is it healthy? Eating all of those would be a challenge. The popular television image of drinking a huge smoothie might just be your entire calorie intake for one day.

Juicing and Sugar

That does bring up the sugar issue. Too much sugar for too long leads to diabetes. You overwhelm your body and sugar becomes a poison. Juicing concentrates the nutrients and the sugars. You will need to balance the juices so you keep under the recommended 100g of sugar per day. (Hint: the average American diet has between 400 and 600g per day).

sugar in fresh juice chart infographic

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Juicing and Fast Weight Loss

You also won’t be able to juice and get extreme weight loss, either. Things like a 30-day juicing challenge, only juicing for a period of time, or fasting while you’re juicing are extreme diets that do not encompass the spirit of true juicing. They are ‘lose weight quick’ scams that deprive your body of vital nutrients. When the body lacks nutrients, it puts on weight. Lacking nutrients means your body is starving and that is the opposite of what juicing is supposed to give you. Yes, juicing can make you lose weight fast, but it is not healthy and will not last.

Juicing With a Blender

Another myth is that you can use a blender to juice. We had said in other articles that you can use a blender to make your juices, but the true spirit of juicing means you’re removing many of the fibers and tough parts of vegetables in order to drink a clear juice. Many of the more expensive and newer juicing machines will pulverize the fiber so that they do go into the juice, but a blender cannot do the same thing.

To make a juice with a blender * you will need to do more than just put all your fruits and vegetables in a blender. After you blend all your ingredients you get a smoothie. Now for it to become a clear juice you need to strain it. Using a milk bag * is one way to do it. 

When it comes to weight loss, whether you were juicing or blending makes little difference. But if you are truly trying to juice only, you need a good juicer.

Juicing and Weight Gain

If you are striving to lose just a little bit of weight, juicing may make you gain weight back. Juicing provides a concentrated source of nutrients in a very easy to drink package. Juices are one of the preferred delivery methods for people who are starving or severely dehydrated. This allows them to put weight on fast without stressing their digestive system. If you follow many recipes on our site, they are only for 8 oz of juice. If you are quadrupling that amount, which is very common in juice bars, chances are you will gain your weight right back.

Juicing During Pregnancy

There are some places that will tell you juicing is safe for pregnancy, while others will tell you it is not. If you follow the correct protocol of juicing and stick to 8 to 16 oz of juice per day, juicing is perfectly safe for pregnant women. However, if you focus on just a few vegetables and fruits, drink too much of the juices, or drink so much of the juice that you shut out protein and fats, it is extremely unhealthy. It all comes down to balance. So whether you are breastfeeding or are pregnant, juicing to lose weight should be done as a supplement to your regular diet, not as a replacement.

Juicing Weight Loss Plan and Diet 

The biggest thing we want you to remember is juicing provide you slow weight loss, and it is not a replacement for healthy meals.

As you begin your journey to lose weight, you want to follow a weight loss meal plan and a juicing schedule. You should follow a healthy diet that consist of eating breakfast, lunch, and dinner that is comprised mainly of a healthy protein, healthy fats, and lots of fruits and vegetables. You supplement each of these meals with 6 to 8 oz. of a healthy juice. Generally, these juices are mixtures and vary day to day so you get a complete dose of nutrition.

When you do the juicing diet, you have plenty of options. Juicing carrots is one of the most popular and healthy juices you can start with. Depending on the size of the carrot, you can take 2 to 4 carrots and juice them.  We have an article over here on just how healthy carrots are for your eyes and your skin.

During lunchtime, it is easy to drink some of the less appetizing juices. If you’re juicing with spinach, do add something a little bit more sweet, like pineapple. That way, you cut through a lot of the bitterness of the spinach and still get many of the health benefits of both.

spinach and pineapple juice weight loss

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Juicing at breakfast really helps your weight loss. Starting with a breakfast that is high in protein, juicing can give your body a kickstart for the day. A high protein juice is the best in the morning for weight loss.

At dinner, you want a juice that as a little bit more well-rounded and has a few more bitter components. Read this article on beets we have over here to help get some ideas on various juices that use beets. The reason why you want a slightly more bitter juice in the evening is that it stimulates your digestive system and helps the absorption of nutrients. This will allow your digestive system to process the food you eat at dinner before you go to sleep. As your digestive system is calming down, you will get a better night’s rest.

In between all of these you things, we recommend you add lemon juice to your water as you lose weight. Lemon juice helps stimulate the stomach and intestine to processed foods correctly and lemon juice also helps reduce mucus. It can help allergies as well as be highly nutritious for you.

By slowly adding juices to your diet and sticking to a small amount, you can continue juicing to lose weight until you get down to your desired size. The wonderful thing about adding nutrition rather than just cutting out food is that as you hit your ideal weight, your body will no longer gain weight or lose weight. You will remain healthy and trim and so be able to drink your favorite juices and eat your favorite foods. This is the true benefit of juicing with vegetables and fruits.

Of course, no diet is complete without exercise. You will lose the most weight when you’re juicing and exercising. If you aren’t exercising right now, walking is a perfect place to start. You need no special equipment. Simply get up and go. If you have a physical problem, such as a bum knee, take it slow. Other exercises, such as swimming or weight lifting, can help as well.

If you want to take it one step further, there are plenty of weight loss camps that use juicing. Many bodybuilders use juicing as a weight loss method as well as a muscle building method.

As you start to add juicing to your diet, you want to make a weight loss grocery list that is comprised mostly of whole foods and mostly of fruits and vegetables. You can do this juicing on a budget by visiting farmers markets and butcher shops to get lower-priced fruits and vegetables.

You don’t need a fancy juicer that’s worth several hundred dollars if you are on a budget. You can start off with a simple blender * and bargain vegetables and work your way up from there. Once you really get into it, then save a get a better juicer. That is worth the price. Pre-made juices are the most expensive, so if you want to save money, make your own.


When you add juicing to your weight loss plan, you had a powerful tool to get a lot of nutrition in an easy package. It helps you get a lot more fruits and vegetables without a lot of work.

Just remember, balance is the key. Large amounts of juices still provide plenty of sugars and calories that will make you gain weight. Stick to smaller doses several times a day. You also have to balance your fats and proteins in order to be healthy.

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:

  • Dylan Foo says:

    The infographic provided indeed very helpful in understanding easily which fruits and veggies contain nutrient and needed. Moreover the Juice recipe ratio info is a great help for making my juice balance and flavorful. Thank you, appreciate it!

  • Home Plix says:

    Hi buddy,
    I just read your blog. Really awesome post, thanks for sharing. Please tell me What vegetable juices are best for weight loss and apple juice helpful for weight loss?

    • Dima Stukota says:

      Hi, Home Plix!

      Neither any vegetable juices nor fruit juices are best for weight loss. There is no remedy that will help you to lose weight and stay in this state for the rest of your life. I’ll explain it. For weight loss and a healthy body, in general, you need to change your lifestyle such as eating hobbies, make a sport and be happy. You have to cut off all the products with animal fats such as meats, dairy products, sugar, and all the products containing sugar, also pasta, white rice, potato, etc. You can eat a lot of fruits (how many you want) (fruits sugar has only one or two sugar groups versus bread that has 100-1000 sugar groups), vegetables (slats) (how many you want), natural proteins (almonds, etc.), a little bit from carbohydrates (wheat, brown rice, quinoa, etc.) and drink fresh juices. You will see the results very fast. But I advise you to make this process accordingly with natural health trainers.


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