For some people, they choose to drink juice to lose weight, but experts recommend that effective weight management is a balanced diet combined with exercise. But for others who are trying to lose weight and want to add juice to their meals, these 4 juices may be a better weight loss aid than other juices.
4 drinks that help you lose weight naturally
1. Ginger water
Research suggests that drinking ginger tea may help with weight loss. Says Wan Na Chun, a registered dietitian and nutrition consultant for Health Insiders in Indianapolis. Chun focused on a review of studies. That examined the effects of ginger consumption on weight loss and metabolic profiles in overweight and obese people. The review found that taking 50 to 1,000 milligrams of ginger per day significantly reduced weight loss. Reduced waist-to-hip ratio (a measure of abdominal fat), lowered blood sugar and insulin resistance, and increased “good” HDL cholesterol. It’s important to note. However, that the studies included in the review looked at ginger supplements, not ginger ale.
Orland Mata Cruz, a certified family nurse practitioner and renal nurse practitioner specializing in obesity medicine in Florida. Recommends combining carrot and ginger juice for a nutrient-dense, low-calorie option. “Carrots are high in beta-carotene and fiber. While ginger has been shown to increase metabolism and reduce feelings of hunger,” Mata Cruz says. Metabolism refers to the body’s process of burning calories, which creates heat.
2. Beet juice
“Beet juice is an antioxidant-rich beverage that has some evidence supporting its potential to help with weight loss,” says Danielle VenHuizen. A registered dietitian and owner of Food Sense Nutrition in Seattle. A recent review of studies suggests that consuming high levels of antioxidants, such as those found in beet juice, may help overweight people lower their body mass index (BMI), she says.
Antioxidants combat systemic inflammation associated with obesity and may help support weight loss by promoting the breakdown of fat cells and, ultimately, improving metabolic function. Beet juice may also aid in weight management by improving exercise performance, VenHuizen notes. A small study found that obese people who drank nitrate-rich beet juice. Before exercise were able to exercise longer and at higher intensity, she adds.
Nitrates may help improve exercise performance by improving oxygen uptake. Increasing blood flow to muscles, and increasing muscle efficiency. Studies also suggest that beet juice may help increase the “good” bacteria in our gut, says VenHuizen, who notes that healthy gut microbes may play a role in weight loss.
“An easy way to add beet juice. To your diet is to drink a small amount with meals or mix it into your favorite smoothie,” VenHuizen suggests. Just 1/3 cup a day may provide benefits. Though some studies suggest up to 2 cups for overall health, she says.
“However, you should always consult your doctor before adding beet juice to your diet regularly,” VenHuizen advises. “Beet juice is high in oxalate, which can be a problem for those with kidney stones.
3. Sour cherry juice
Sour cherry juice may boost metabolism by helping people get more sleep. Says Alyssa Pacheco, a registered dietitian at The PCOS Nutritionist Alyssa in the Boston area. “Sour cherry juice contains melatonin, a hormone commonly known as a sleep aid,” she says. “Melatonin helps us fall asleep and stay asleep longer, something many people struggle with.” Research also shows that getting more sleep is linked to greater weight loss.
Pacheco highlighted a very small study that found that people who drank sour cherry juice before bed for seven days had significantly higher melatonin levels and slept better than those who took a placebo.
While an effective dosage hasn’t been established, “most people see positive benefits from 8 ounces of sour cherry juice before bed,” says Pacheco, who recommends pairing it with a high-protein sour cherry drink, such as kiwi cheese, Greek yogurt, or a little cashew, to help balance blood sugar levels. “It’s important to choose unsweetened or sugar-free sour cherry juice to benefit from the https://ufabet999.app weight loss benefits, with the additional calories from sugar,” she adds.
4. Green juice
“Fighting inflammation is key to weight loss,” says David Amron, MD, a board-certified surgeon and bariatrician in Los Angeles. “Fresh green juices made from leafy greens like kale, spinach, and parsley contain easily absorbable nutrients that help improve digestion and reduce inflammation.”
“Choosing green leafy vegetables like spinach, broccoli and mint can support gut health and immunity by providing a boost of vitamins and minerals like vitamin A, vitamin C, iron, magnesium, potassium and calcium,” says Dr. Amron.
Carmelita Lombera, a registered dietitian and nutrition consultant for Consumer Health Digest in California, recommends making a juice that’s packed with potent polyphenols by combining green and red fruits and vegetables. “Mix leafy greens like spinach, kale, microgreens, and arugola with carrots, bell peppers, or tomatoes,” she says. “Add ginger and citrus fruits like lime and grapefruit for sweetness.”
Important note: Because fiber is one of the most beneficial nutrients for promoting healthy gut bacteria (which reduces inflammation), choosing to eat whole fruits and vegetables, rather than making them into juice, may have more benefits for weight loss. When produce is made into juice, most of the fiber is lost with the pulp.