Consuming fruits and vegetables is one of the right ways you can do to improve your health. There are various benefits that you can feel when you regularly consume fruits and vegetables, such as increasing your immune system, maintaining digestive health, optimizing skin health, to helping you lose and keep your weight stable.
Similarly, the various benefits that you can feel when consuming fruits and vegetables in the form of juice are usually consumed by some people who adopt a healthy lifestyle. Before discussing further what fruit choices you can use as juice for your diet, consider first a full explanation of the benefits and check the facts that you will get if you consume juice for your diet regularly.
Benefits of consuming juice for diet
Juice is an extract drink derived from fresh fruit or vegetables that contain most of the vitamins, minerals, and phytonutrients in it. Some people believe that the consumption of fruit or vegetable juice is good for the diet.
This is because the juice will help absorb nutrients and give the digestive system a break when digesting fiber. In addition, the juice is also efficacious in reducing the risk of cancer, boosting the immune system, and helping to lose weight.
However, some of the fiber in whole fruits and vegetables is lost during the juicing process. That’s why nutritionists recommend consuming more fresh fruit and vegetables directly than in the form of juice.
Check the facts about consuming juice for the diet
“Juice for dieting is believed to be able to lose weight. However, you should know the following facts about the juice diet before you go for it. The juice diet cannot be done by everyone because it can increase the risk of lack of protein, fat, and electrolyte balance disorders.”
A juice diet, also known as a juice cleanse, is one of the most popular diet methods for weight loss. Diet juices are made by mixing fruits, vegetables, and vitamins for the best results. Fruits and vegetables are considered to meet balanced nutrition in a diet for weight loss. Some people believe that running a juice diet can cleanse the body naturally so that health can improve more optimally.
When you plan to go on a juice diet, you will usually consume fruit and vegetable juices during the period of the juice diet schedule. Generally, some people do juice for the diet will be done for 3-10 days. However, is it true that the juice for the diet can be done regularly and successfully in losing weight properly? Here are facts about juice for the diet that you can know:
1. Able to improve gut health
Launching to the journal Advances in Nutrition, consuming fruits and vegetables can improve your gut health. Research in the journal shows that running juice for a diet for three days alters the gut microbiota associated with weight loss. In addition, after two weeks of doing a juice diet, it increases the feeling of being more comfortable in the intestines and digestion.
2. Increases risk of electrolyte imbalance
Consuming too many fluids and herbal teas over time increases the risk of electrolyte imbalance. This condition is quite dangerous for the body and can cause various health problems, ranging from diarrhea, headaches, nausea, tingling, and muscle cramps.
3. Causes eating disorders
Juice for the diet can be done when health conditions are in optimal condition. This diet also needs to be done for some time only under the supervision of the medical team. If done for too long, this diet can increase your risk of eating disorders.
4. Triggers a lack of energy
Consuming juice for some time can trigger the body to lack calories. This condition can cause a person to experience low sugar levels so that their body does not have enough energy.
5. Potential for protein and fat deficiency
A person who does a juice diet for too long or is not under proper supervision has the potential to lack protein and fat in the body. These two nutrients are needed for physical health, the healing process, and brain function.
The thing to know is that fruit and vegetables that have been juiced cannot meet the body’s fiber needs. To optimize the benefits of diet juice, you can add supplements or fiber vitamins so that the fiber needs in the body can be met properly.
Recommended choice of juice for diet
Utilizing fruit or vegetable juices is not a new way to lose weight. This method has been used since several years ago. Drinking juice is one way to help increase the intake of minerals, vitamins, and antioxidants when dieting. All three can increase metabolism so your body can burn more calories.
Here are some choices of fruit and vegetable juices that you can use as a reference when you are on a healthy diet. Among others are:
1. Carrot juice
One of the vegetables that can be processed into juice for a weight loss diet is carrots. Although it is not a popular fruit, carrot juice can help meet daily nutritional needs without the high sugar content of apples or oranges.
Carrots include low-calorie vegetables when made into juice, which is about 39 calories. Even though it is low in calories, carrot juice can make you feel full faster. Apart from that, carrot juice is also known to increase bile secretion thanks to the antioxidants in it. As a result, the body will burn more fat which can help lose weight.
2. Cucumber juice
In addition to carrots, other vegetables that you can use as a diet juice are cucumber. Cucumber is a type of vegetable that is known for its low-calorie intake and is rich in water. When you want to lose weight, you need to eat fewer calories or burn more.
Therefore, you are advised not only to eat foods that are low in calories but also filling. Thanks to the water and fiber content in it, cucumbers will give you a feeling of fullness for longer.
3. Bitter gourd juice
Bitter gourd juice that is consumed regularly stimulates the liver to secrete bile acids needed for fat metabolism. In addition, bitter melon juice also has low calories. As additional information for you, 100 grams of bitter melon contains only 17 calories.
4. Banana juice
Bananas are fruits that can increase the body’s metabolic processes and make the body feel full. This fruit with yellow or green skin is also great for adding energy and as a healthy snack when on a diet.
You can also process bananas into juice for your diet and get the benefits that are not much different when eaten whole. If you want to lose weight, try to choose a medium-sized green banana. This means that you don’t need to choose bananas that are too ripe because they are too sweet.
5. Watermelon juice
The high water content in watermelon is useful for weight loss. The reason is, that this fruit is rich in fiber but low in calories, so it is good to include it in your diet.
The body getting enough water can reduce hunger and prevent you from eating unhealthy foods. Not surprisingly, watermelon can be processed into juice to reduce weight. This watermelon juice has low calories. Thus, you can get the most out of this healthy juice.
6. Pineapple juice
Did you know that the content of vitamin A and potassium in pineapples can be used as juice for a diet? Not only that, pineapple contains the enzyme bromelain and vitamin C which can help improve digestion.
Vitamin C is a form of antioxidant that the body needs to fight free radicals. Meanwhile, bromelain works with other enzymes such as lipase to digest fat and reduce appetite.
When pineapple is processed into juice, you will get about 132 calories, so it is better to control portions of food in your diet plan.
Diet methods that are popular among the Indonesian people are usually done by consuming only fruits, vegetables, and water as food intake every day with the aim of detoxifying and losing weight quickly.
However, the best way to lose weight is not just relying on fruit and vegetable juices for your diet, but must be accompanied by adjusting your diet, exercising, and having adequate and quality sleep.