Best Juicing Recipes for Weight Loss (Here are 10 of them)
Losing weight is tough, KEEPING it off is tougher.
You can try to starve yourself and only drink lemon, water and maple syrup sprinkled with some cinnamon for a week but will-power alone will only take you so far.
Why not try a better alternative?
Try something that will nourish your body with vitamins, minerals and live enzymes.
No I’m not talking about “fresh” orange juice that you buy off the shelf from Costco, I’m talking about drinking fresh juice extracted from a juicer.
Yes when done correctly, you can use juicing for weigh loss. I’ll also share some practical and actionable tips for you to maximize the benefits of juicing so that you could shed excess weight safely without losing muscle mass and keep it off.
Juicing is one of the best ways in getting nutrients into your body minus the fiber. Since the fiber is already out of the picture, nutrients directly get absorbed by the bloodstream. And this is what sets it apart from smoothies.
If you’re in a hurry and want to see the recipes, click here.
It also allows you to consume different types of fruits and vegetables raw that will help you lose weight such as avocado, cucumber, pear, grapefruit, beet, cucumber, celery, etc.
Heat from cooking actually reduces the nutritional content in most vegetables so eating or in this case drinking them raw allows the body to absorb more enzymes, nutrients, chlorophyll and antioxidants.
All these are essential for a healthy and fit body, helping it flush out toxins, reduce inflammation, replenish damaged cells and fight diseases.
Juicing for weight loss, is it really possible?
There are a lot of success stories about people winning their battle against the obesity through juicing.
There are other notables as well – Neil Martin is another inspiring story that should encourage should encourage you to start living a healthier lifestyle right now. Poor lifestyle choices and eating habits almost cost him his life.
How does it help you lose unwanted pounds?
Two ways actually, first way is a bit extreme which is doing a juice fast where you will consume nothing but juice for a period of time. In Joe Cross’ case he did it for 60 days which resulted to him losing 100 pounds.
This method requires a lot of discipline and preparation before and after the fast. Failure in doing so may lead to lethal consequences.
Another way is incorporating juice as a part of your lifestyle, similar to what Neil Martin did. What he did was takeaway unhealthy and addictive processed foods in his diet and incorporated more fruit and veggies in his diet (juicing is a big part of that).
He actually lost weight before he started exercising and had lost a total of around 75 pounds in 12 months.
What you eat plays a huge role in your weight. Neil Martin said that “you cannot outrun your fork” which I found true because no matter how much you exercise, if you eat a diet rich in carbohydrates and a lot of junk food you’ll have a hard time shedding pounds.
How can you safely lose weight without losing muscle mass?
First let me get this out of the way. Having the right BMI (body mass index) equates to a healthy body.
In fact, this is a better indicator than body weight because it helps you know how much body fat you have.
So rather than putting in a lot of fruit in your recipes, make sure to use mostly vegetables and only use fruit as a sweetener because fruits are high in fructose.
Though it is better than synthetic fructose like corn syrup, fructose is still fructose and isn’t utilized by the body like glucose is.
When you drink fruit juice, the absence of fiber means that fructose is absorbed by the blood stream almost immediately and the liver gets overwhelmed.
Since the body’s cells in the body don’t utilize fructose guess what happens to it? It becomes stored fat – fatty acids and bad cholesterol. This equates to weight gain.
Add some protein and (healthy) fat
This is a concept that I wasn’t familiar with until I read Drew Canole’s post here.
I used to think that protein powders are nasty tasting but on the contrary, there are brands that make great tasting protein powders that when combined with the right vegetables will give you a filling and nutrition rich drink that will also supply the body with the protein that your muscles feed on.
Chia seeds are another rich source of protein that you can add to your juice not only for the nutritional benefits but also for a contrasting texture. This is one of the main staples of a lot of smoothie recipes so why not add them to juices.
An ounce of chia seeds (approximately two tablespoons) contains 4 grams of protein. It is also a rich source of antioxidants, Omega 3 fatty acids, fiber, calcium, phosphorus and magnesium.
The best part is it only has 137 calories per ounce and out of the 12 grams of carbohydrates, 10.6 grams is dietary fiber which isn’t digested so when you do the math, the true carb content is just below two grams which is pretty low.
The fiber content makes chia seeds in itself filling and it has another side benefit – it feeds good bacteria to your gut and keeps it healthy.
An alternative to chia seeds would be flaxseeds. This is also a rich source of Omega 3 acids and protein. If you’re adding this to your juice, get the grounded variety so it is much easier to use.
How to Juice?
The first thing you’ll need is the right tool which is a juicer.
Before buying one, read this article where I explain in detail the different types, the pros and cons and how it will fit your needs.
While you can still make juice using a blender, the process will take longer and it is a bit messy.
If you’re just starting out and you want to see if juicing is right for you then by all means use a blender but if you’re serious about this, please do invest in a quality extractor.
Now before you tell me that these machines are expensive, hear me out.
For people using a centrifugal juicer (use a wide mouth for this), stack up the 3 leaves of kale on top of one another then put the parsley over it.
Carefully roll it like you would roll a lentil so it is packed tight.
Chop the cucumber in half then place the first half inside the juicer then juice part of it, not the whole thing. Then add the rolled parsley and kale and the other half of then turn on the juicer.
This technique allows you to maximize the amount of juice extracted from the leafy greens.
Juice the apple and lemon afterwards. Lightly stir and drink.
Food fact: Cucumber is 96% water which makes it an ideal base ingredient in any juice recipe and it only contains a miniscule 0.9% sugar and virtually zero fat so you don’t have to worry about gaining any weight.
I’ll be honest here, I called this green not because it uses a lot of green leafy veggies but the output will be green. In fact, the only green vegetable in this recipe is spinach and you can put lots of it, depending on your taste buds.
Spinach is considered by many experts as the one of most nutritious leafy greens out there, if not the most nutritious.
A cup of it has 171mg of potassium, 30mg of calcium, 145mcg of vitamin K and 2813 IUs of vitamin A. I didn’t include the calorie content because we’re juicing this so you’re taking fiber out of the picture.
Ginger adds a touch of spiciness to this drink, if you don’t like this flavor disregard it but it does a great job masking the strong flavor of spinach (trust me you’ll like this with ginger than without).
1 medium sized green apple
2 to 3 handfuls of spinach (more if you’re brave or used to the flavor)
Just in case you are using a vertical slow juicer and you’re using spinach with the stems still intact try to chop them into smaller chunks (1” or so) so it does not clog.
For traditional extractors just roll the spinach up in a ball then sandwich it in between the two halves of the apple.
Juice the ginger and lemon afterwards.
Food Fact: Ginger is used by the ancient Chinese to fight a variety of ailments (particularly stomach ailments) and is known to improve circulation.
The Green Diuretic
I’ve already mentioned that cucumber is a diuretic which flushes out excess water. Celery is another diuretic that helps in fighting inflammation as well as high blood pressure.
To complete the green quartet, spinach and green apple is added to the mix. Spinach as I’ve said is a rich source of vitamins and antioxidants that help your body’s immune system to fight free radicals.
Carrot and apple is added to the mix for sweetness and to mask the bitterness of celery.
1 medium cucumber
2 to 3 stalks of celery with the leaves if possible
1 small carrot
1 green apple
A couple handfuls of spinach
How to prepare
Start by juicing the green apple followed by a handful of spinach, cucumber, celery then carrot. If you are using slow juicer remember to alternate the ingredients you feed in to maximize the yield.
Drink it as soon as possible
Don’t forget to chop the celery into smaller chunks if you are using a vertical juicer.
Food Fact: Lemon when combined with water makes a very healthy drink in the morning, in fact it has 29 benefits that you may not be aware of.
The Cholesterol Fighter
Like spinach Swiss chard is a rich source of phytonutrient goodness that help lower bad cholesterol, fight free radicals and improve bone health.
It is also a rich source of omega 3 fatty acids and antioxidants that improve the immune system.
In short this drink not only helps you lose weight because it has a low sugar and calorie content.
You can skip the orange if you think that’s too much sugar.
2 to 3 Swiss chard leaves
1 large cucumber
1 medium sized romaine lettuce head
1 medium sized Fuji apple
1 navel orange (optional – for added flavor)
How to prepare
Swiss chard leaves are huge but are easy to juice because you can just roll them up.
There is no need to chop them if you are using a centrifugal or horizontal auger juice extractor but on a vertical type like a Hurom H-100 you need to chop them into smaller pieces so it does not clog.
Start by juicing the Swiss chard leaves, ginger, orange, Fuji apple then romaine lettuce.
There is no need to peel the apple. If you are using non organic apple make sure to wash it well to get rid of the pesticide residue.
Grapefruit is widely used in a lot of weight loss programs and has been known to also lower insulin another fat causing hormone which means more pound shedding.
Combine all three and you’ll get a very bitter drink that is best taken before every meal – this will suppress your appetite and help you eat less. The ginger is optional if you want some spiciness to contrast the bitter flavor.
2 grapefruits (make sure that it is the pink variety, white ones are a no-no in this recipe)
1 cup pure cranberry (for the best results)
2” chunk of ginger (optional)
1 medium cucumber (optional – to dilute and increase yield)
How to prepare
Juice the grapefruit and lime in a citrus juicer.
Run the small chunk of ginger in a juicer, you can include half a cucumber to dilute this drink further if it is too bitter for you.
You can also add a fruit in there like apple for a little sweetness.
Food Fact: In one study people who ate half a grapefruit before every meal lost more weight in a 12 week period compared to the people who did not. [source]
Green Juice and Smoothie Combo
I called this the green juice and smoothie combo because I combined juice with the avocado smoothie since you can’t juice an avocado.
This drink would be best taken in the morning before breakfast because it is filling and nutritious at the same time. It is filling because you are basically one whole avocado with this drink which will help you quell hunger pangs until lunch time.
Pineapple which has relatively high fructose content (4.8 grams per 100grams) is mainly used as a sweetener to make this drink more palatable. You can add less if you feel that half a pineapple is too much.
Avocado and pear have very low fructose content so you don’t have to worry about these two fruits adding unwanted pounds.
Half a medium sized pineapple (without the skin)
2 handfuls of spinach
One large cucumber
4 celery stalks
How to prepare
Make sure to peel the pineapple then chop it into quarters. It is okay to include the core.
Juice the pineapple, pear, spinach, celery and cucumber in a juicer then set aside.
Cut the avocado in half, take out the pit and scoop out the meaty part and place inside a blender.
Pulse until the texture is smooth then add the juice that you’ve set aside earlier then blend.
Drink immediately afterwards.
Food Fact: Even though avocado contains a lot of fat it isn’t saturated fat that harms the body. It contains Oleic acid, a health monounsaturated fat that quells appetite.
Red Protein Juice
I didn’t know that you could actually add protein powder to fresh vegetable juice. I got this idea from Drew Canole of Fitlife.tv.
The recipe is actually simple he used two beets, a medium sized cucumber and protein powder.
To be specific he used Sun Warrior chocolate protein powder which tasted great with beet and cucumber.
1 small or medium sized beet
1 medium sized cucumber
2 to 3 tablespoons of sun warrior protein powder
How to prepare
Juice the beet and cucumber in a juicer
Pour the juice inside a blender (in the video Drew used a Nutribullet) then blend.
Food Fact: Beet was used by the ancient Romans as an aphrodisiac because it contains boron, a mineral that stimulates our body to produce sex hormones.
This drink has a nice combination of nutrients and protein in it.
Collard greens aren’t as popular as spinach or kale but in terms of nutritional value we should not neglect it.
World’s healthiest foods say that collard greens help with in a lot of ways.
It is rich in antioxidants so it will help boost our immune system.
It is a rich source phytonutrients that help with our body’s detoxification.
It is also rich in vitamin K and omega-3 fatty acids which are known to have anti-inflammatory properties.
Lastly, these leafy greens help improve cardiovascular health and prevent heart ailments.
The protein part of the equation comes from the chia seeds.
2 to 3 collard greens
1 medium sized cucumber
Half a lime
1 to 2 Fuji apples
1 head of romaine lettuce
1 tablespoon chia seeds
How to prepare
Run all the ingredients through a juicer.
Add the chia seeds you’re done extracting juice.
Enjoy this drink.
Food Fact: Per 100 grams chia seeds contains 12 grams of carbohydrates. Out of the 12 grams, 11 grams is fiber. Adding this to any juice recipe will give you fiber that you won’t get.
Red Cabbage Flax
Red cabbage is a rich source of vitamin A, C, K and folate plus it is very low in sugar which makes this a drink not only good for your health but will also help in weight loss because of the low sugar content.
Unlike leafy greens that have a strong flavor that can make you gag and vomit, red cabbage has more of a bitter and peppery flavor.
Flaxseed was added to this recipe for protein and fiber.
1 medium red cabbage
1 medium cucumber
Half a lemon (unpeeled)
1 tablespoon grinded flaxseed
1 medium green apple
How to prepare
Chop the red cabbage into quarters to fit in the feed chute.
Follow with the cucumber and lemon.
Add the flaxseed after pouring the drink into a cup.
Stir and enjoy.
Food Fact: Flaxseed is rich in Omega-3, lignans and fiber so consuming it daily can help lower LDL or bad cholesterol. This is based on a study done on women who ate 4 tablespoons of ground flaxseed for a year. [source]
Best (and Safe) Way to Lose Weight Through Juicing? The How-to Principles
Juicing is not a miracle drink that will burn off fat by itself. You’ll have to do your part.
The most important thing is watching what you eat. What I mean is closely monitor your carbohydrate and sugar intake.
Cut down on eating rice, bread (yes even wheat bread), chocolate, soda, bottled or canned juice and fried foods.
Then increase your intake of healthy foods like vegetable, fruit, steamed chicken or fish, oats and of course the recipes you see here.
This is important – don’t forget to exercise regularly at least 3 times a week for 15 to 30 minutes per session. Depending on your physical condition you’ll have to choose the right exercise that will fit your fitness level.
Lastly, you should have the right motivation to lose weight because without it, it will not be sustainable. I can give you all the how to principles but if you don’t have that inner drive and desire to better your health and not just focus on the scale.
If you have a weight loss juicing recipe you want to share, just post it in the comments section below.
Garrick is the founder of Juicing with G. He created this site because he wanted to document his juicing journey which includes the mistakes he has made so other people looking to go into juicing will avoid it. He also actively researches on related health topics and posts the findings here.