Juicing for Weight Loss: 13 Reasons It Works, According to Science (+8 Juicing Weight Loss Recipes)

Have you tried juicing as a daily weight loss regimen? It’s time to incorporate juices of healthy raw fruits and vegetables to burn more calories and build muscle. Losing weight involves 3 most important things: regular exercise, low-fat diets, and lots of water. If you get all these 3 things right, you will be able to lose weight in a healthy manner. (1)

Using supplements, weight loss belts, or even going on a fast can do more harm than good to your body. You need to feed your body with hearty nutrients to increase energy, improve immune system, and stimulate digestion. All these factors contribute greatly to weight loss. And juicing is one way to help you accomplish serious weight loss goals.

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1. Juicing Helps You Absorb Nutrients Faster

According to a recent study, eating at least 3 cups of vegetables a day can benefit overall health and well-being. But time and again, most of us don’t consume even a single cup of raw vegetables to reap the impressive health benefits of them.

Hence obtaining nutrients from fruit and vegetable juices is an effective way to fight and treat diseases. In recent times, multiple studies prove why juicing works for weight loss as it enhances nutrient absorption in the body.

Juicing low-calorie fruits with hearty vegetables boosts your body’s metabolism better than consuming them in cooked meals. (2)

And juicing other hard to digest vegetables increases the chances of better nutrient absorption. It also avoids malnutrition which gives rise to heart problems, hormonal imbalance, and inflammation. All these factors contribute to weight gain. (3)

The different types of phytochemicals, vitamins, and minerals present in raw foods can protect cells from damage. It even cures digestive problems as the nutrients are directly absorbed by different parts of the body.

Key Takeaway: Studies suggest that drinking your fruits and vegetables is a healthier alternative to eating them. It benefits weight loss as it accelerates nutrient absorption in the body to fight diseases.

2. Juicing Promotes Better Digestion Which Aids Weight Loss

Better digestion means better weight loss. This is a very common reason why people opt for juicing of some of their favorite fruits and vegetables. As you already know, there are many fat-burning and low-calorie foods in the market. And consuming such foods on a daily basis can help promote a healthy gastrointestinal system.

Drinking raw vegetables helps your body increase its antioxidant and enzyme content. This pushes food down the intestines without causing any inflammatory reaction.

It is also true that drinking juices takes much less energy than chewing down raw vegetables and fruits. This reduces chances of bloating and cramps. (4)

By increasing your juicing intake, the digestive system preserves essential nutrients. And it also gets a good rest because there’s less exertion involved to digest solid food.

It is important to note that surviving on juices alone is not good for your health. Drinking green juices every morning along with a healthy diet can alleviate weight gain. A quick juice fast without the intake of proper solid food is not the ideal method to lose weight.

Key Takeaway: You can get your nutrients for better digestion by drinking green juices. Drinking your vegetables and fruits has far better health benefits for better digestion than only consuming solid food. It makes your digestive tract, stomach, and intestines less exhausted so they get a good rest to prevent diseases and bacterial infections.

3. Daily Juicing Can Make You Feel Full For Longer

Juicing allows you to feel full for longer periods of time. A recent study on the difference between liquid and solid food demonstrated that consuming healthy carbohydrates in juices can positively affect energy intake and satiety.

Other nutrients such as fiber, vitamins, and minerals also have a direct impact on satiety and energy. Long-term intake of green juices rich in such nutrients can help overweight people feel more full. Hence curb appetite and cravings effectively. (5)

Another study on liquid calories intake concluded that drinking several fruit and vegetable juices triggers physiological satiety mechanisms and suppresses hunger. (6)

This report also proved that people who consume a balanced diet of both healthy juices and low-fat foods can help curb unhealthy appetites and burn calories faster.

Practically any low-calorie fruit and vegetable can reduce risk of weight gain. Once you allow your body to absorb antioxidants and vitamins that you would have otherwise missed out on, it causes a positive metabolic reaction. This also leads to reduce appetite and hunger in both healthy and overweight individuals.

Key Takeaway: Multiple studies suggest that drinking juices can affect hunger and increase satiety in a healthy manner. This prevents overeating which aids weight loss.

4. Veggies Juicing Can Help Burn More Calories

Burning calories is a major contributor to weight loss. But for burning calories, juicing specific types of fruits and vegetables is essential.

A recent study suggests that using foods low in sugar and calories can help reduce fat in the body. Foods like lemon juice, all-vegetable juices, chia juice can promote weight loss. Such a calorie-controlled diet focusing in veggies can boost cellular metabolism and fat-burning capacity. (7)

Lemon juice, on the other hand, when added in other veggie juices offers only 10 or less calories. This positively affects the immune system while promoting fat metabolism for weight loss. Another study found that high vitamin C present in almost all juices can have maximum fat-burning impact on the body.

Getting enough nutrients to balance hormones and reduce cholesterol can also lead to burning more calories.

Key Takeaway: A healthy diet comprising of vegetable juices can burn more calories. This helps boost low-calorie content and cellular metabolism which aids weight loss.

5. Juicing Might Help You Get Rid Of Toxins

Did you know fat cells give birth to many toxins in the body? Fat cells accumulate energy and release harmful chemicals that interact with both your immune and hormonal system.

Studies suggest that excessive fat cells in the body might cause heart disease, cancer, diabetes, and other chronic illnesses. According to one study, increase in fat cells can trigger an inflammatory liver response. The liver releases C-reactive protein which might cause cancer, liver disease, diabetes, etc.

These fat cells can also become leading agents of metabolic syndrome, gallstones, and other respiratory problems. So when normal fat cells are disease causing agents, you need to get rid of them in order to lose weight.

Reducing the total number of fat cells is not the solution to weight loss. Because even a low amount of fat cells in the body can rapidly grow and release more toxins. Juicing, for one, can shed excess fat cell accumulation within the body. It does so by controlling inflammation, feeding your digestive system, and excreting harmful bacteria and toxins from the intestines. (8)

Key Takeaway: Giving your body the nutrients it needs to fight off bacteria and toxins released by fat cells is essential. And the most effective way to do that is by drinking more fruit and vegetable juices. By doing so you can shed more pounds will nourish your entire immune system.

6. The Intake Of Green Juices Can Increase Your Fiber Intake

Clean eating along with a daily intake of green juices is a good way to boost fiber intake. Fiber, as you already know, can curb unhealthy appetite, make you full for longer, and boost digestion.

Diets high in fiber, especially when consuming in raw fruits and vegetables, help heart disease and diabetes patients lose weight. Studies suggest that people who drink fiber-rich juices are healthier than those who don’t. This also impacts weight loss in a natural manner.

So what does fiber actually do? Fiber doesn’t immediately get digested in the body. It passes through the gastrointestinal tract to sooth digestion and boost fat metabolism. All this without spiking up your blood pressure or blood sugar levels. (9)

Taking that extra step of juicing healthy veggies and fruits can nourish you body with what it needs to lose more weight. Cooking can destroy most of the nutrients so juicing them raw is very essential for overweight people. (10)

Lastly, a research suggests that adding water to juices can boost the fiber intake which will positively impact weight loss.

Key Takeaway: Fiber doesn’t directly impact weight loss, but consuming it in raw fruit and vegetable juices can stimulate fat metabolism without adding the extra calories for energy.

7. Juicing Increases Energy For Regular Physical Exercise

According to Mercola, vegetable juicing on a daily basis has far better benefits than drinking it only once or twice in a year. The fact that vegetables contain high amounts of nutrients, it boosts energy levels and stamina. This assists in doing rigourous physical exercise to lose weight.

With the help of all the nutrients present in fresh juices, the body’s pH level gets naturally balanced. This makes you feel active and supports muscle health. And you also get the immediate energy boost to train harder or run faster. (11)

Not many people give importance to boosting energy levels for weight loss. Raw veggies contain biophotonic light energy, which is essential for maintaining a healthy immune system. So a higher intake of this energy can nourish and strengthen the bones, muscles, and cells.

Another study on the fruit juices showed that the consumption of fruits on a daily basis can drastically affect energy levels. Making fresh fruit and vegetables juices at home provides more energy for physical exercise than other canned fruit juices. (12)

And people who consumed more fresh juices reported that they were feeling more energetic and well than ever. This influenced their ability to exercise more often for healthy weight loss.

Key Takeaway: Studies prove that juicing helps boost energy levels and stamina effectively. Juicing is done for weight loss and body cleanse purposes as it motivates both children and adults to live a healthy lifestyle.

8. Raw Foods Juices Can Prevent And Treat Hormonal Imbalance

The body’s reproductive organs have the ability to increase energy, boost happiness, and prevent fatigue. So not taking care of your body’s hormones might lead to unexplained weight gain, cravings, and other problems.

The endocrine glands are responsible for releasing hormones in the bloodstream. These hormones reach organs and blood vessels for proper nourishment. Any kind of hormonal imbalance in the body can cause improper nutritional habits and psychological stress. And studies show how these two factors can drastically lead to weight gain. (13)

Juicing, on the one hand, can support hormone secretion in the body. Once the nutrients are absorbed in the blood, they support cellular function in the hormonal glands to reduce both inflammation and deficiency.

Juicing also helps alleviate abnormal liver function, which is also responsible for healthy hormonal secretion. It helps break down hormones while eliminating toxins from the intestines. This supports weight management while fighting off fat cells in the body.

Lastly, the nutrients present in vegetable and fruit juices interact with thyroid and estrogen hormones to boost energy, reduce cravings, and promote weight loss. (14)

Key Takeaway: Juicing goes beyond just nourishing the immune system. It helps balance essential hormones in the body and supports detoxification and weight loss.

9. Certain Types Of Juice Can Promote Heart Health

Fruits such as beets contain a high amount of nitrates. These compounds are responsible for boosting muscle strength in heart patients. So now you know that these types of juices improve the condition of your heart.

The body turns nitrates into nitric oxide, which does an excellent job at relaxing blood vessels. In fact, such an activity also enhances the metabolism rate. (15)

It’s not just beet juice but also spinach smoothie that you can consume to keep your heart in good shape. You will come across many athletes that juice spinach on a daily basis to boost their muscle performance. No wonder Popeye had so much spinach too!

The life-threatening condition of heart failure is something that reduces the pumping power of the heart. So to prevent such a tragedy from taking place, all you need to do is incorporate beet juice into your daily diet. And breakfast would be a good time to do that.

Key Takeaway: Any fruit or vegetable that contains a rich nitrate content is good for the heart. It’s because the body turns these nitrates into nitric oxide, which improves the condition of our blood vessels.

10. Juice Diets Can Be Good For Preventing Symptoms Of Diabetes

It’s not just food but drinks too that affect our blood glucose levels and weight. And that is what you need to control when suffering from diabetes. The thing about this particular health condition is that is causes mood changes, weight loss, exhaustion, etc.

At such times, consuming 100% fruit or vegetable juice with no sugar offers enough number of daily calories along with carbohydrates. On top of that, fresh fruits and vegetables contain tons of essential minerals and vitamins. So your body receives everything it should and in proper amounts.

You should know that store-bought juices provide your body with an unhealthy level of carbohydrates. So you should opt for fresh juicing instead. Consuming 4 ounces of freshly squeezed fruit juice is what’s acceptable.

On the other hand, if you don’t want that many carbs, then you can switch to vegetable juices as well. They have a comparatively lower carb content, so you don’t end up taking in more than what’s required. (16)

Key Takeaway: The symptoms of diabetes are difficult to deal with, aren’t they? But fresh juices and smoothies are easy to make. So don’t think twice before sprucing up a healthy and refreshing glass of fruit or vegetable juice. It helps in reducing the ill-effects of diabetes.

11. Juicing Can Bring Down High Cholesterol Levels

We all know that a high level of cholesterol leads to the development of heart conditions. And it’s not necessary for you to rely on medication only if you want to improve your cholesterol level. There are nutritious ways as well that help in bringing it down.

Fresh juices have a rich content of polyphenols that are considered to be ideal for cholesterol management. You should know that an increased level of LDL (low-density lipoprotein) cholesterol is a major cause of severe diseases in the coronary artery. (17)

So juicing helps in reducing the amount of LDL cholesterol in the bloodstream. In fact, enjoying a glass of juice or smoothie also does an excellent job at increasing HDL (high-density) cholesterol. Because a low HDL level is directly linked to causing the same health condition, disease in the coronary artery. (18)

What does this tell you? That the fruit and vegetable families keep both your low-density and high-density cholesterol levels in check.

Key Takeaway: When LDL cholesterol is high or when HDL cholesterol is low, it can lead to the formation of heart diseases. So at such times, consuming fruit juices rich in polyphenols encourages the body to maintain a healthy level of both lipoproteins in the bloodstream.

12. Sufficient Juicing May Promote Healthy Calorie Restriction

When it comes to juicing, you know that you’re going to consume plenty of nutrients without eating whole vegetables and fruits. And this is considered to be the most efficient way of losing weight. So all the more reason to start juicing if you want to promote healthy levels of calorie restriction.

When you wish to shed some of that excessive weight, calorie restriction or deficit is essential. This means you consume less calories and burn more. And the thing about juicing is that it doesn’t contain solid food.

So a short-lived, healthy juice diet provides your body with 800-1000 calories on a daily basis. This encourages an active calorie deficit to keep your weight in check. (19)

A short-term diet like this is considered to be incredibly helpful for obese and overweight women. The fresh fruits and vegetables offer essential nutrients along with providing your body with enough energy to keep you going. You can even utilize this natural boost of energy to exercise, which speeds up the weight loss process. (20)

Key Takeaway: The fewer the calories, the quicker the weight shedding procedure. So adopting a nutrition-rich juice diet that consists of all types of fresh fruits and veggies promotes normal calorie restriction. This way you’re more likely to lose weight.

13. Juicing Can Prevent Weight Gain By Boosting Underactive Thyroid

The internal thermostat of our body is the hypothalamus. The organ secretes hormones through its thyroid glands, which help in regulating body temperature. This means that the thyroid glands control the calorie-burning and energy-producing functions of the body. And the lack of thyroid hormone in our system causes hypothyroidism, and that leads to weight gain. (21)

So at such times, the goal is to keep our weight under control by managing the condition. And juicing helps you do that. By incorporating fresh fruit and vegetable juices and smoothies into your diet, you improve the metabolism rate of the body. With that, you can avoid putting on excessive weight.

In fact, drinking a refreshing glass of juice in the morning also provides your body with tons of energy. And this is something that you need the most to encourage you to perform some form of physical exercise. (22)

Hypothyroidism means underproduction of thyroid hormone and low metabolism level. So to bring them up back to normal in the most natural manner is essential. Even exercising to prevent the weight gain accompanied by the condition is crucial. But how do you get the energy and motivation to do that? By consuming healthy juices.

Key Takeaway: When your body doesn’t produce enough thyroid hormones, you need to encourage it do so. It’s important to do something like this in the most effective and natural manner. And fresh, delicious juices are the way to achieve that!

8 Excellent Juicing Weight Loss Recipes

Juice diets have become quite popular, haven’t they? And why not when they have the ability to help you shed some of that excessive weight. Consuming fruits and vegetables in the juice form means providing your body and mind with the much-needed nutrients.

The thing about eating these fruits and veggies raw is that you need to have as many as 8 servings per day. And this does sound like an achievable goal, doesn’t it? So all the more reason to start juicing for weight loss. Such a habit makes up for the lack of healthy, fresh foods in your diet.

And do you know what’s the most attractive part of juicing? The fact that these juices are easy to prepare. All you need is either a blender or juicer, that’s all. So let’s find out 8 different ways to get that weight loss process started!

1. Ginger Beet Detox Juice

This detox juice recipe is the best way to remove toxins from the body and promote heart health.


A knob of ginger, peeled

2 beets, peeled

1 lemon, peeled and organic

3 apples

Some organic parsley


  1. The only thing you have to do is place the ingredients together in your juicer. Blend the mixture for a few seconds until you achieve a smooth texture. And that’s all there is to it!

2. Leafy Green Power Juice

There’s nothing more nutrient-rich for the body than this leafy green juice. Make it a part of your daily diet to speed up the weight loss process.


1 peeled lemon

2 leaves of kale

2 stalks of celery, chopped

2 tsp of chia seeds

1 cucumber, chopped

1 seeded and cored apple, chopped

Some fresh cilantro or parsley

A handful of spinach


  1. In a juicer, add all the contents listed above except the chia seeds. Start the machine and let it churn the ingredients well enough. In the case of a blender, you can also add a cup of chilled water or ice.

  2. After the texture becomes nice and smooth, stir in the chia seeds and enjoy the drink.

3. Jamaican-Style Carrot Juice

If you love carrots, that’s great! But if you don’t, then you’ll definitely change your mind with this delicious Jamaican carrot delight.


1 tsp vanilla extract

2 pounds carrot, sliced

1/4 tsp cinnamon

Condensed coconut milk

5 cups water (only if using a blender)

1 tsp nutmeg


  1. In your blender, place the sliced carrots and add water. Blend the mixture thoroughly. If you have a small blender, then you might have to divide the procedure into two parts. But with a juicer, you simply add the ingredients into the jar and get on with the churning.

  2. After you turn off the blender, strain the juice with the help of a sieve. This eliminates the pulp from the juice. But don’t throw the pulp away. You can use it for other purposes like baking. So put it in the freezer to reuse it later.

  3. Now is the time to bring in the coconut milk, vanilla extract, cinnamon, and nutmeg. Stir them properly into the mix. And serve the healthy drink fresh.

4. Berry Lemon Drink

The healthiest and most delicious way to lose weight is by introducing your taste buds to this refreshing drink with berries and lemon. It also contains ACV, apple cider vinegar, that offers all kinds of health benefits!


1 tbsp of lemon juice

2 tbsp of frozen or fresh berries

1 tbsp of apple cider vinegar


Ice cubes

1 tsp of pure honey (optional)


  1. Bring together berries and honey in a cup. Use a spoon to muddle them both together.

  2. Following which pour the lemon juice and apple cider vinegar into the cup. Now you can add the ice cubes and fill the cup with water as much as you like. Stir the whole thing well enough before savoring the delightful drink.

5. Grapefruit Cellulite Eraser Juice

To maintain a low-calorie diet, you can rely on the juicy pink fruit that does more than just help you lose weight.


2 oranges

1 grapefruit, large size

1/2 inch piece of ginger root

1/4 lime

Slices of lime or oranges for decoration


  1. The first and final step is to place all the ingredients in your blender. Let the machine go at it for a few seconds until the paste become thick enough but smooth. Then pour the delicious liquid into serving glasses and have a good time.

6. Turmeric Tangerine Tonic

Begin your day with this sweet, spicy tangerine and turmeric blend tonic.


1/8 tsp of black peppercorns

2 tbsp of pure honey

1 piece of peeled turmeric, chopped

2 tbsp of apple cider vinegar

1-1/2 cups of juiced tangerines, this includes limes and clementines from 3 tangerines, 1 lime, and 2 clementines

1 piece of peeled ginger, chopped

2-1/2 cups of filtered water


  1. Combine water, black peppercorns, apple cider vinegar, honey, ginger, and turmeric in your blender. Use the high setting so that they blend well.

  2. Then bring in the citrus pulp and juice. Turn on the machine once again and let the mixture turn smooth.

  3. Strain the liquid using a sieve. Following which place the juice in your refrigerator so you can enjoy it chilled. If not, then add some ice cubes to drink it fresh.

7. Strawberry Peach Fruit Punch

Replace your morning, sugary cereal with this bright and delightful fruit punch with low-calorie peaches and strawberries.


2 litres of ginger ale

16 ounces of fresh or frozen strawberries

64 ounces of grape juice (white grapes)

1/2 gallon of orange sherbet

16 ounces of frozen peaches, sliced


  1. All you need to do to prepare this fruit punch is add all the ingredients in a punch bowl.

  2. Stir the contents thoroughly.

  3. Use a large-sized spoon to break down the sherbet a little bit. And that’s all.

8. Asparagus Kidney Cleanse Juice

Your kidneys as well as your weight loss programme will benefit the most from this healthy green juice.


Lemon juice

2 oranges

8-10 asparagus stalks

1/2 inch piece of ginger

2 apples, preferably green

1 cup of cilantro


  1. Place all the ingredients in your blender. Start it up and wait till you achieve a smooth texture. Once that happens, your refreshing drink is ready to get into your body.

Wrapping It Up

It’s time to make certain healthy changes that stick. Taking the first step of consuming more juices can help you lose weight in a healthy manner. You no longer have to rely on weight loss supplements when you can get all the nutrients you body needs for burning fat. Yes, you heard it right. You need nutrients to burn fat, decrease hormonal imbalance, and fight toxins from the body.

And the good news is that you can improve your chances of shedding pounds and feeling fit if you add certain “smart” fruits and vegetables to your juicing diet.

There’s a magical juice that makes you fit, but coupled with regular exercise and a healthy diet, you can concentrate on minimizing fats. If you overdo juicing, it can have bad effects on the body. So moderation is key when you’re striving to lose weight and feel more active.