7 vegetable juice recipes for weight loss

Weight loss is done right when you combine a healthy diet and exercise along with following some other healthy lifestyle habits. One good addition to a weight loss diet can be vegetable juices. These delicious and nutrient-filled drinks can help you lose weight. They are high in vitamins, minerals, and fibre, which can help to reduce cravings, boost metabolism, and provide sustained energy. Including these vegetable juices into your diet can boost your nutrient intake, promote weight loss, and enjoy the many benefits of a plant-based diet. Here are some delicious vegetable juice recipes for weight loss you must try!

Vegetable juice recipes for weight loss: Does it work?

Drinking vegetable juices can be an effective way to lose weight and for multiple reasons. High in several nutrients, including vegetables juice recipes in your weight loss diet can help boost metabolism and maintain overall health. “These juices are generally rich in vitamins, minerals and antioxidants, which can help control the production of hunger hormones and increase energy levels,” says the expert.
Vegetable juices are also low in calories and high in fibre. Fibre is vital for weight management because it promotes satiety, which means you feel fuller for longer periods. This can assist to limit calorie intake and prevent overeating. A study published in the Scientific Reports found that participants who consumed vegetable juice as part of a healthy diet experienced significant weight loss and improved body composition.

While vegetable juices can be helpful, they should not be viewed as a magic solution for weight loss. Sustainable weight loss requires a balanced diet, regular exercise, and lifestyle changes.

Best vegetable juice recipes for weight loss

Here are some simple and effective vegetable juice recipes for losing weight, as suggested by dietician Gauri Anand.

1. Kale juice

Kale juice can help with weight loss as it is low in calories but high in fibre, which can help you feel full without consuming too many calories. Plus, the nutrients in kale, like vitamins and minerals, can boost your metabolism and help in weight loss, as found in a study published in Nutrients. Additionally, kale juice is often combined with other fruits and vegetables, providing a variety of nutrients and antioxidants that can support overall health and weight management.

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Ingredients:

• A bunch of kale, stems removed
• 1 green apple
• 1 cucumber
• 1/2 lemon, juiced
• 1-inch piece ginger, peeled
• Salt and pepper to taste

Method:

1. Wash the kale, green apple, and cucumber under cold water. Remove the stems from the kale.
2. Cut the apple, cucumber, and ginger into smaller pieces that will fit into your juicer.
3. Put the kale, apple, cucumber, lemon juice, and ginger into your juicer and blend until you get a smooth paste.
4. Pour the juice into a glass, sprinkle salt and pepper and enjoy it.

2. Spinach juice

Spinach juice can be a helpful addition to a weight loss journey. It is packed with nutrients like iron, calcium, and vitamins A and C, which can support overall health and metabolism. Spinach is also low in calories but high in fibre, which can help you feel full without consuming too many calories, as found in a study published in The Pharma Innovation Journal. Additionally, the antioxidants in spinach can help protect your cells from damage and may contribute to weight management. However, like kale juice, spinach juice is not a magic weight loss solution. Consistent healthy eating and regular exercise are still essential for sustainable weight loss.

Ingredients:

• 1 bunch of spinach, stems removed
• 1 green apple
• 1 cucumber
• 1/2 tablespoon of lemon juice
• 1-inch piece ginger, peeled
• Salt and pepper

Method:

1. Wash spinach, green apple, and cucumber under cold water and remove the stems.
2. Cut the apple, cucumber, and ginger into smaller pieces..
3. Put spinach, apple, cucumber, lemon juice, and ginger into your juicer and get rid of all the lumps.
4. Pour the juice into a glass, season it with salt and pepper, and consume it right away.

3. Cucumber juice

Cucumber juice can be a delicious and low-calorie complement to a weight loss regimen. It is high in water, which might help you stay hydrated and satisfied without consuming too many calories. Cucumbers also include vitamins and minerals, such as vitamin K and potassium, which can benefit overall health and metabolism, as per a study published in IntechOpen. Additionally, the antioxidants in cucumbers may help protect your cells from harm and aid in weight management.

Ingredients:

• 1 cucumber
• 1/2 tablespoon of lemon juice
• 1-inch piece ginger, peeled
• 1 cup water (optional for dilution)
• Salt and pepper to taste

Method:

1. Wash the cucumber under cold water.
2. Cut the cucumber into small pieces.
3. Add the cucumber, lemon juice, and ginger into the juicer.
4. If you prefer a more diluted juice, add 1 cup of water (optional).
5. Pour the juice into a glass, add salt and pepper to taste, and drink.

4. Carrot juice

Carrot juice can be a healthy and low-calorie addition to a weight-loss diet. It contains numerous vitamins and minerals, including vitamin A, which is essential for eye health and overall well-being, as found in a study published in the International Journal of Food Properties. Carrots are also high in fibre, which helps you feel full and satisfied without consuming too many calories.

Ingredients:

• 3-4 carrots
• 1 apple
• 1-inch piece of ginger, peeled
• Salt and pepper

Method:

1. Wash the carrots and apples under cold water. Peel the ginger.
2. Cut the carrots, apples, and ginger into smaller pieces.
3. Add carrots, apple, and ginger into your juicer and process it until all ingredients are processed.
4. Pour the juice into a glass, sprinkle salt and pepper and enjoy.

5. Celery juice

Celery juice is a low-calorie drink that can help you lose weight. It is high in water, which might help you stay hydrated and satisfied without consuming too many calories. Celery also contains vitamins and minerals, such as vitamin K and potassium, which can benefit overall health and metabolism, as per a study published in the Phytotherapy Research. Additionally, the antioxidants in celery may help protect your cells from harm and help with weight management.

Ingredients:

• 2 stalks celery
• 1 cucumber
• 1 apple
• 1/2 tablespoon of lemon juice
• Salt and pepper

Method:

1. Wash the celery, cucumber, and apple under cold water.
2. Cut the celery, cucumber, and apple into smaller pieces that will fit into your juicer.
3. Place the celery, cucumber, apple, and lemon juice into your juicer. Juice until all ingredients are processed.
4. Pour the juice into a glass, sprinkle salt and pepper and enjoy.

6. Beetroot juice

Beetroot juice is a nutrient-dense, low-calorie drink that can help you lose weight, as found in a study published in Atherosclerosis. It contains all the essential vitamins and minerals, including folate and potassium, which can help with overall health and metabolism. Beets are also high in fibre, which helps you feel full and satisfied without consuming too many calories.

Ingredients:

• 2 beets
• 1 carrot
• 1 apple
• 1-inch piece ginger, peeled
• Salt and pepper

Method:

1. Wash the beets, carrots, and apples under cold water. Peel the ginger.
2. Cut the beets, carrot, apple, and ginger into small pieces.
3. Add the beets, carrot, apple, and ginger in a processor and make juice.
4. Now pour the juice into a glass, season with salt and pepper, and enjoy.

7. Tomato juice

Tomato juice is a low-calorie drink that can be an effective addition to your weight loss plan. It contains minerals like vitamin C, potassium, and lycopene, an antioxidant that may help prevent heart disease and cancer. Tomatoes are also high in fibre, which helps you feel full and satisfied without consuming too many calories, as found in a study published in Biology.

Ingredients:

• 2-3 tomatoes
• 1 cucumber
• 1/2 tablespoon of lemon juice
• 1/2 celery stalk
• Salt and pepper to taste

Method:

1. Wash the tomatoes, cucumber, and celery under cold water.
2. Cut the tomatoes, cucumber, and celery into smaller pieces that will fit into your juicer.
3. Place the tomatoes, cucumber, celery, and lemon juice into a juicer.
4. Add salt and pepper to taste.
5. Pour the juice into a glass and enjoy.

8. Bitter gourd juice

Bitter gourd juice, also known as karela juice, is a popular natural remedy for weight loss. It contains nutrients such as vitamin C, iron, and potassium, which can benefit overall health and metabolism, as found in a study published in Food Production, Processing, and Nutrition. Bitter gourd has substances that may help manage blood sugar levels and promote metabolism, which can help in losing weight.

Ingredients:

• 1 bitter gourd (karela)
• 1 cucumber
• 1/2 tablespoon of lemon juice
• 1 inch piece ginger, peeled
• 1/2 cup water (optional for dilution)

Method:

1. Wash the bitter gourd and cucumber under cold water. Cut the bitter gourd in half (lengthwise) and remove the seeds.
2. Cut the bitter gourd, cucumber, and ginger into smaller pieces that will fit into your juicer.
3. Blend the bitter gourd, cucumber, lemon juice, and ginger and make a juice.
4. If you prefer a more diluted juice, add half a cup of water.
5. Pour the juice into a glass and enjoy.

Note: Bitter gourd has a strong, bitter taste. If you find it too bitter, you can add more lemon juice or a sweetener like honey.

9. Cabbage juice

Cabbage juice is a low-calorie drink that can be a great addition to a weight loss plan. It contains minerals such as vitamin C, potassium, and fibre, which can benefit overall health and metabolism, as found in the Journal of Food and Science. Cabbage is also high in fibre, which helps you feel full and satisfied without consuming too many calories.

Ingredients:

• 1/2 head of red cabbage
• 1 apple
• 1/2 cucumber
• 1/2 tablespoon of lemon juice
• Salt and pepper to taste

Method:

• Wash the cabbage, apple, and cucumber under cold water. Remove the outer leaves of the cabbage.
• Cut the cabbage, apple, and cucumber into small pieces that will fit into your juicer.
• Place the cabbage, apple, cucumber, and lemon juice into your juicer and make a juice.
• Add salt and pepper.
• Pour the juice into a glass and enjoy immediately for the freshest flavour and maximum nutrients.

Who should avoid these vegetable juice recipes?

Vegetable juices are generally safe to consume. However, certain individuals should avoid drinking juices due to the following reasons, as explained by the expert.

• Individuals with kidney issues: Some vegetables like spinach and beets are high in oxalates, which can contribute to kidney stones.
• People with diabetes: Certain juices, like beet juice, can be high in natural sugars and cause your blood sugar levels to rise.
• Those on blood thinners: Vegetables high in vitamin K (like kale and spinach) can interfere with blood-thinning medications.
• Individuals with digestive issues: Some juices might be too harsh on the stomach, leading to bloating or discomfort.