Blog > Body > Can Juicing Help You Get Rid of Body Fat?

Can Juicing Help You Get Rid of Body Fat?

In order to remain healthy and look good, every one of us has explored various methods of reducing weight and body fat. It is especially tempting to try a fat reduction diet or a weight loss diet when celebrities recommend it.

In recent years, weight loss drinks have been hailed as a miracle worker for weight loss. There is a good chance that whenever you do a Google search for quick ways to lose fat, you’ll come across a juice diet that promises to help you lose belly fat or muffin top once and for all.

Juice cleanses have become increasingly popular, leaving us to wonder whether juicing for weight loss can lead to sustainable results, or if it is just another fad diet that leads us nowhere. In this article, we find out.

What is Juicing?

‘Juicing’ refers to the process of extracting liquid from a fruit or vegetable. The juice is extracted either by pressing, crushing, or pulping the fruit. Even though the end product contains some nutrients and antioxidants, the process of juicing actually removes the beneficial fiber from whole fruits and vegetables.

The most common term used in relation to weight loss is known as a juice cleanse, juice fast, or juice detox. Juice-centric diet plans have been popularized by celebrities and social media influencers who claim their effectiveness when it comes to losing weight.

During this diet plan, you consume only fruit and vegetable juices for anywhere from three to ten days. The point is to lose weight by abstaining from solid food while still ingesting a significant amount of nutrients from the juice.

Juice diets, however, have not been proven to detoxify the body or be effective for sustainable weight loss. However, there are clinical studies that study the adverse effects juice diets can have on the body in the long run.

woman_blending_fruit_and _vegetable_juice-min

How Juice Diets Can Affect You

Juice diets may significantly reduce calorie intake

In order to lose weight, you must maintain a calorie deficit by consuming fewer calories than you burn. In most juice diets, there is no solid food, and there are very few calories. Since juice diets result in a large calorie deficit for many people, they often end up losing weight1.

However, it is likely that you will regain most of your weight after returning to a normal calorie intake after the juice diet, if not all of it.

Juice diets aren’t filling

The absence of solid foods in a juice-only diet may make you hungrier than usual. The reason for this is that liquid meals, even those that are high in carbs, are less filling than solid foods2.

Compared with liquid foods, solid foods are more satiating because they contain nutrients such as fiber and protein. Fiber may also reduce appetite because it increases digestion time while protein increases levels of hormones that signal fullness, which are essential for regulating appetite3.

Juice diets affect your metabolism

Many juice diets produce a severe calorie deficit that can negatively impact your metabolism. Rapid weight loss is one of the hallmarks of these diets, and protein intake is limited, which can lead to muscle loss4.

Muscles are metabolically active, so individuals with a lower muscle have a lower resting energy expenditure. Therefore, they burn fewer calories at rest than those with more muscle5. Furthermore, when you drastically decrease your calorie intake, your body senses starvation and acts to preserve calories by burning fewer calories.

woman_looking_into_fridge_hungry

Individuals following calorie-restricted diets have shown this effect in controlled studies. One study found a significant reduction in resting energy expenditure in overweight or obese women who underwent a calorie restriction treatment for three months6.

Despite the fact that calorie deficits are necessary for weight loss, it appears that low calorie diets, such as juice fasts, can often be counterproductive.

Potential Health Concerns from Juicing

Pure juices can never replace a solid, wholesome diet. Besides proteins and other essentials, your body needs fiber in sufficient amounts to function properly. It is impossible to obtain complete nutrition from a single food item, fruit, or vegetable. The effect of an exclusively juice diet or juice fast is generally negative.

vegetable__lack_of_vitamins

1. Nutrition Deficit

Vitamins found in fruits and vegetables are mostly water-soluble and easily assimilated by the body. However, they are lacking in calcium, vitamin D, iron, vitamin B12, and zinc. All these nutrients have important functions in the body. The insufficient consumption of these nutrients may contribute to osteoporosis and anemia7.

Aside from being low in specific nutrients, these diets may actually interfere with the absorption of many other essential nutrients. Fasting on juice also lacks healthy fats such as omega-3 fatty acids, which aid the absorption of fat-soluble vitamins A, D, E, and K.

2. Fiber Loss

By choosing juice fasting, you deprive yourself of fiber. The natural fiber content of fruit and vegetable is lost with their pulp, skin, and seeds in the process of juicing. Fiber in our food keeps us feeling full for longer. When soluble fiber is lacking in the diet, irregular bowel movements can occur as well.

3. Loss of Lean Muscle

Protein is essential for maintaining routine bodily functions and repairing lean muscle. In fact, high-protein diets are central to many weight loss programs. The lack of protein in fruits and vegetables makes a juice diet detrimental to muscle function over prolonged periods.

Over time, juice fasting depletes your body’s protein reserves. To compensate for the protein deficiency, your muscles are used up for energy requirements which results in the loss of lean muscles.

4. Increased Hunger and Fatigue

In order to sustain themselves throughout the day, people generally require between 2000 and 2500 calories of energy. Getting all your energy from juice is impractical since fruits and vegetables contain so few calories. This results in a famished feeling, listlessness, and fatigue, making it difficult to carry out daily tasks.

woman_working_tired_fatigue

5. Decreased Blood Sugar Control

With essential fats and proteins absent in a juice-only diet, your body is forced to rely on consumed sugars or carbs for its energy requirements. Diet imbalances are known to cause fluctuations in blood sugar levels. Moreover, since sugar is a major component of fruit juices and canned fruit products, your body could potentially suffer from sugar overload. That’s why fruit-only juices are not advisable, particularly for diabetics8.

People are slowly discovering that combining physical workouts and novel diets like juice fasting doesn’t help much beyond a point. When these methods don’t work for reducing fat deposits in certain body parts, non-invasive fat removal procedures like SculpSure and CoolSculpting could be a good option.

Non-invasive Fat Removal Treatments

coolsculpting-machine-fat-freezing

CoolSculpting

CoolSculpting is a non-invasive fat removal procedure that uses sub-zero temperatures to target fat cells in specific body regions. Under intensely cold temperatures, fat cells cannot hold their structural integrity, so they die and are slowly eliminated from the body. Rather than just shrinking fat cells,

CoolSculpting breaks the fat down, resulting in a 20 to 27%* reduction in fat deposits in selected areas of the body9.  As this procedure requires no downtime, patients can return to work or their daily activities immediately.

sculpsure-arm-fat-removal

SculpSure

Another non-invasive fat removal technique is SculpSure, which uses laser thermolysis to reduce unwanted body fat in specific areas of the body. SculpSure uses high temperatures or thermal energy to target fat cells and destroy them.

In this treatment, laser energy bypasses the outer skin layers and directly penetrates the inner dermal layers without damaging the surrounding tissues. It disrupts the structural integrity of the fat cell, resulting in its destruction.

As with CoolSculpting, the body gradually eliminates the fat cells that have been broken down. Besides reducing fat, heat energy also increases collagen production, which improves elasticity and reduces loose skin.

Is Juice Cleanse a Good Option for Weight Loss?

In spite of the popularity of juice diets, they are not sustainable and can lead to health complications if followed for long periods due to their lack of vital nutrients such as protein, essential fats, and fiber.

Non-invasive fat removal treatments may be an ideal option if you’re looking to get rid of stubborn pockets of fat that refuse to respond to diets or exercise. Get in touch with us today to find out which treatment is best for you.