A Guide to Juicing for Weight Loss
In this article we discuss the benefits of fasting and reasons for juicing for weight loss.
It's not easy to stay motivated during a weight loss regimen.
This is especially true if you're finding that the scale just won't budge despite your efforts at trying to lose weight.
Sometimes you'll find your body can be stubborn and you need something extra to shake it up.
Juicing specifically for weight loss is a tool that can break the cycle and get you dropping pounds again.
On top of that, juicing for weight loss will give you energy and strengthen your body, things you don't often get with a traditional diet.
Juicing and Weight Loss
Juicing for weight loss helps you to lose weight mainly by bringing about a massive caloric deficit. During a juice fast, you typically take in 500 to 800 calories a day.
This results in a caloric deficit of up to 1500 calories daily, which equates to three pounds of fat loss a week.
During a juice fasting diet, you will take in fruit and vegetable juice every three to four hours. This constant supply of energy will keep your metabolism from crashing, and will keep your weight loss efforts going strong.
Juice fasting also allows your body to better absorb the nutrients from fruits and vegetables you're taking in. A properly nourished body is more likely to let go of its fat and less likely to use muscle tissue as fuel.
Juice Fasting and Exercise
Exercise can greatly enhance the results of your juice fasting diet. You'll need to do two different types of exercise to gain maximum benefit; cardiovascular exercise and weight training.
Doing cardiovascular exercise, or cardio, while juicing for weight loss can double your results. The best kind of cardio to do when you're fasting for weight loss is low-impact, steady-state cardio.
This includes things like walking at a brisk pace or swimming laps at a moderate pace, and should be done for at least 60 minutes each day.
When you do this kind of low-impact exercise, you burn a larger percentage of fat. While it's true that you can burn more total calories and more total fat by doing high-intensity exercise, doing so burns a lot of carbohydrates, which can lead to a loss of strength and muscle mass when juicing for weight loss.
Weight training is an equally important component in completing a successful juice fasting diet. Weight training will help keep your metabolism up and will preserve your muscle mass.
This allows you to lose maximal fat while preserving your muscle strength and definition. Weight training should be done three times a week for about 30 to 45 minutes.
You can do your upper body one day, lower body the next time and a whole-body workout on your final session. A Monday-Wednesday-Friday schedule is favorable, because it is easy to follow and allows you two rest days after your whole-body workout, which is very important when you're juicing for weight loss.
You should use light weights and do two sets of 15 reps, working each major muscle group. Alternatively, you can do body weight exercises, such as push-ups, crunches and squats, following the same set and rep requirements.
The goal when juicing for weight loss is to maintain muscle mass, not increase it. If you lift too much weight or do too many reps, you can damage your muscle fibers.
During a juice fasting diet, or any low-calorie diet, your body may not have enough energy to repair the damaged fibers. This will actually decrease muscle size and strength, which is the opposite of what you want.
Juicing for weight loss requires careful preparation if you want to maximize your weight loss efforts and avoid regaining weight.
You'll need to follow a strict pre-fasting diet for two to three days, depending on what your prior eating habits were like.
During the pre-fast diet, you'll need to completely cut out processed foods, fatty cuts of meat, unnatural sugars and all processed fruit juices, coffee and soda. If possible, you should eat organic food during this time period.
You'll want to eat five small meals a day, each running about 300 to 400 calories. Your best bet is to eat lean meats, nuts, legumes, fruits and vegetables. This will get your body used to eating healthy, natural foods and prevent you from experiencing detox symptoms like headache and fatigue.
Once you begin juicing for weight loss, the most important things to remember are to give your body a steady supply of energy and to keep your diet as balanced as possible.
For example, you can juice soy beans to meet your daily protein requirements. If you have a quality juicer, you can even juice nuts, which are a good source of protein and healthy fat.
You'll want to put a limit on the amount of fruit juice you drink, as fruits are higher in calories and sugar than vegetables. A good rule of thumb is to have a serving of fruit juice in the morning or before a work-out. Otherwise, make sure your juice consists mainly of vegetables.
You can, however, add a few grapes to your vegetable juice if you prefer a sweeter taste. You can check out recipe books from the library or search online to get some good fasting juice recipes.
Juicing for weight loss can be safely done for up to two weeks without a break. If you wish to do a longer fast, or if you have any kind of medical condition, you should consult your physician before starting a juice fasting diet.
Once you have finished juicing for weight loss, you'll need to start a transitionary diet.
This kind of diet will help your body get used to solid foods while preventing fat regain. The length of this diet phase depends on how long you've been juicing for weight loss.
If your fast lasted a week, you're transitionary diet should be four days. You'll need a full week of transitioning if you've just completed a two week fast. During the first two days, you should focus on eating whole fruits and vegetables, as well as small portions of seeds and nuts.
You should increase you caloric intake by 50 percent, so if you went on an 800 calorie fast, you should eat 1200 calories. After a couple of days, you can add small amounts of lean meat and healthy fat back into your diet.
At this time, you can also add 200 calories a day to your diet. Once you are finished with this phase you are officially done juicing for weight loss and can begin your planned weight loss or weight maintenance diet regimen.
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