Is the juice diet reliable?

Searching the keyword "juice weight loss method" on the Internet will immediately bring up many tweets, such as "Fresh juice weight loss ranking", "21-day weight loss method, this juice is the most fat burning", "Drink xx juice to lose weight", etc. Clicking on these articles, no matter which fruit juice or vegetable juice is recommended, the basic plan is almost to use juice to replace meals, and achieve the purpose of "weight loss" with a very low energy intake.

You may think that juicing vegetables and fruits is rich in nutrition, and it sounds like it should be a very "healthy" way to lose weight. Moreover, vegetable and fruit juices have low energy density and obvious weight loss effects. Drinking such low-calorie fruit and vegetable juices every day can keep the body in a state of negative energy balance for a long time, and weight can be easily controlled. Isn't this the best choice for weight loss?

What are the health risks behind the rapid weight loss? Have you really "successfully lost weight"? Let's analyze it together.

What problems will you face if you rely solely on drinking freshly squeezed juice to lose weight?

1. Poor sense of fullness.

The feeling of fullness brought by eating one piece of fruit is much stronger than squeezing the same amount of fruit into juice. Just imagine, if a person is in a state of low satiety for a long time and has weak self-control, what will be the consequences once the self-control collapses?

2. It will lead to more sugar intake

The raw materials needed to squeeze a glass of juice are much greater than the amount of fruit you eat directly. This will inevitably increase your sugar intake.

3. It is easy to cause fluctuations in blood sugar response

Studies have shown that: "The same nutrients, when taken in solid and liquid forms, have different blood sugar and lipid responses and satiety. The effect of solid fruit is far better than that of liquid."

4. Unbalanced nutrient intake:

First, insufficient protein intake. A few glasses of fruit and vegetable juice a day can basically meet the body's needs for water-soluble vitamins and most minerals, but for protein, which is essential to the human body, the gap is too large. What will happen if protein is deficient for a long time? First, physical fitness and immunity are reduced; second, muscle loss, sagging skin, and dry hair, which is not the effect that people who want to lose weight want!

Secondly, fruit and vegetable juices contain almost no fat, which results in fat-soluble vitamins A, D, E, and K being unable to be absorbed. So how can normal immune function be maintained?

· In addition, most people use a juicer to squeeze fruit and vegetable juice, only taking the juice without leaving the residue. This way of juicing will discard part of the essence of the fruits and vegetables, and the essence you throw away is dietary fiber.

· Dietary fiber not only increases satiety and helps prevent obesity, it can also effectively slow down the rate of blood sugar rise after a meal. Water-soluble dietary fiber such as pectin in fruits and vegetables is also a growth factor for our intestinal probiotics. It is a pity to throw them away!

5. Decreased basal metabolic rate

This low-fat, low-energy diet will only make the body think that there is a shortage of food and protect itself by lowering its basal metabolic rate. A decrease in basal metabolic rate is the last thing people who want to lose weight want to see!

6. Very easy to rebound

During the weight loss period, you rely on fruit and vegetable juice to maintain nutrition for rapid weight loss. As the weight decreases, a large amount of protein is broken down while water is lost, and the lean body mass also decreases.

Besides, it is impossible for people to maintain health by relying on a few glasses of juice for their entire lives. Once they resume their normal diet, the consequences can be imagined.

So, how should you drink juice to help you lose weight?

1. Fruit and vegetable juice can be used for breakfast to add icing on the cake. For example, a glass of skim milk, a boiled egg and a little oatmeal porridge for breakfast can ensure the intake of protein and carbohydrates, while a glass of vegetable juice will make the breakfast more perfect.

2. Eat until you are 80% full at lunch. Don’t neglect the intake of protein at lunch. You can choose chicken, fish, beef with low fat content, and add some vegetables and whole grain rice. A glass of fruit and vegetable juice is a good choice to supplement vitamins and minerals!

3. Fruit and vegetable juicing is convenient and quick. Replacing a dinner with fruit and vegetable juice is a good helper to reduce total energy intake throughout the day.

4. Fruit and vegetable juicing can be used as an option for "light fasting" once a week. You can use fruit and vegetable juice to replace a regular meal once a week to give your tired intestines a break.

It is especially important to note that when juicing, do not discard the residue. Not only will you discard dietary fiber, but you will also discard a good helper in helping you lose weight. We can steam the vegetable and fruit residues together with the grain rice. This will not only save good ingredients, but also increase the taste of the grain rice, killing two birds with one stone!

Finally, a balanced diet is the basis, and it is more effective when combined with moderate exercise. Persistent exercise can increase lean body mass, so that weight loss can be truly prevented from rebounding.