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9 Juice Recipes For Diet And Weight Loss

Maintaining a healthy diet is no easy task. Especially when we venture out onto a weight-reducing journey. While juices don't have any mysterious fat-burning superpowers, they can help you conveniently add extra nutrients into your diet and promote weight loss. It is one of the best ways to eat more vegetables, without losing valuable vitamins and minerals that lower their content during cooking or exposure to high heat. Find juice diet recipes that we prepared for you further below!  

There are many diets and eating plans out there. Most popular is probably a low-carb or whole foods diet. The same method may not work for everyone. Always consult your doctor first on any diet plan you consider following. 

Juice Diet Recipes 

If you are on a crusade of weight loss, sacrificing all your favourite comfort foods. These recipe ideas may spark some inspiration and bring ideas on including juice in your daily diet. 

Healthy Refreshment 

In case you are a regular drinker of sugary soft drinks and sodas, it may be a real challenge to remove them from your diet and jump directly on pure water. Replacing these fizzy refreshments with flavorful juices from fresh ingredients may be a good way to start. Coffee and tea with no added sugar, or milk, have literally no calories. However, they are the best drunk in the morning for their caffeine content, whereas juices can be enjoyed throughout the whole day. Especially vegetable-based juices are most suitable for evening and before sleep when we should consume fewer carbohydrates. Eating a light and nutritious dinner will not put too much stress on our digestive system, resulting in a night of good sleep.  

juice diet recipes

Ways To Boost Your Weight Loss 

Regular exercise triggers fat burning in your body. It helps make the most out of your new weight-reducing eating habits. See if you can fit a few fitness visits into your weekly schedule. Exercising doesn’t have to be only weightlifting. Get back to sports you did before or start something completely new. If you are not keen on sports try to incorporate more movement into your daily life. Consider taking the stairs instead of the elevator, or get off a bus stop earlier and walk the rest.  

Good sleep is also very important for well-being. It helps maintain weight and overall vitality. A balanced diet may help improve your sleep and make you feel well-rested in the morning.  

Tips On Making Fresh Juice 

Invest in quality appliances. A good juicer will squeeze and extract almost every drop out of your fresh ingredients. There are a few types of juicing machines on the market, each using different techniques to process fruits and vegetables. With different mechanisms comes a different price as well. Cold press juicers make juice with the most nutrition preserved in it. It takes a bit longer to make and they are still quite pricey. Centrifugal juicers extract liquids a lot faster, almost every drop of it. This can be seen on the dry pulp left in the waste container. Some models are very affordable, compact in size and packed with powerful performance.  


What To Stock Up On 

It is good to always keep some juice rich ingredients in your fridge if you want to make some quick diet drink. This is the list of a few ingredients that are best for juicing. They have a lot of liquid to be squeezed in their fibres. You probably have most of these ingredients in your fridge already.  

Carrots 

Carrots are low on calories and carbs but rich in nutrients. It may help with blood sugar control and reduce the risk of heart diseases. Its mineral and vitamin composition may also improve skin health. It is a cheap, accessible vegetable with a lot of juice within its fibres, one of the best vegetables to juice.  

Celery 

Celery can be seen in many juice recipes these days. People say it has weight-reducing properties. Although more scientific research is needed to prove this claim, you should still include a few stalks into your juice. It contains a lot of vitamins and antioxidants. High water content also helps hydrate your body. Abundant flavonoids help protect the body against inflammation. 

Broccoli 

Rich in vitamins, minerals and antioxidants. This green superfood, unfortunately, loses most of its nutritional value when cooked as the heat lowers the number of bioactive compounds. Eating raw broccoli takes some time to get used to. However, adding it to the juicer extracts its rich content seamlessly and directly into the glass. Use all parts of the Broccoli including the stalk.  

juice diet recipes

Spinach 

This leafy vegetable with a mild flavour can be used in almost any recipe. It pairs well with fruit too, especially pineapple. It is high in antioxidants and may contribute to the improvement of eyesight and healthy skin. 

Cabbage 

Maybe you didn’t think about juicing cabbage. Its sturdy texture makes it easy to extract its nutritious juice, full of vitamin C. Flavour is mild and easy to blend with most ingredients. 

Zucchini 

To bring more creativity into your diet juice recipe book, try Zucchini. It is easy to juice and pair with a lot of other ingredients. Its low-calorie density and high water content may bring the feeling of fullness and contribute to weight loss.  

Beetroot 

My most favourite type of juice. Consuming beets is linked to many health benefits, including, lowering blood pressure and improving blood flow. Usually, they have to be boiled or roasted for a long time. Exposure to high heat lowers the nutrition content. Juicing fresh, raw, beetroot can enrich our diet in seconds. 

Bell Pepper 

Juicing peppers is not that common. Besides being a source of many vitamins and minerals, they also have a very juicy texture. Their slightly sweet flavour can be used to balance the sweetness in your recipes, without adding any fruits. Why not give them a try? 

Cucumber 

Cold, fresh cucumber juice will bring similar refreshment as store-bought soda, if not better. Give it a try on hot sunny days. Low on calories, carbohydrates and full of water content. It is a great vegetable to build your recipes on.  

Tomato 

Another ingredient with high water content and low calories. Carbs amount to roughly 4% of its content. Tomatoes are rich in carotenoids, especially lycopene which may help lower bad cholesterol. Did you know that, botanically, it belongs to the fruit family, not vegetables?  

Watermelon 

If you are bored of vegetables and looking for some fruity refreshment on hot days, go for watermelon. Although it is a fruit, it has low carbs and calories. High water content makes it a very hydrating fruit. It can be a guilt-free drink to include in your weight loss diet. 


Additions To Your Diet Juice 

To add further nutritional value, stock up on a few of these ingredients. They are easy to pair with most fresh fruits and vegetables. They may put a new twist on the recipes that you may find boring already. 

Ginger 

A spice used in cooking and alternative medicine for hundreds of years. It has powerful antioxidant properties and can help fight inflammation. Some studies claim that it may help improve weight reduction. 

Cinnamon 

Another spice loaded with antioxidants. Cinnamon is an inner bark of specific species of trees. It is usually ground to a fine powder when used in cooking. Use it to enhance the flavour of your recipes. It goes exceptionally well with carrots, ginger, tomato or mint.  

Chia Seeds 

This South-American superfood should be on the list of your daily diet. Loaded with a high amount of antioxidants and nutrients, especially those important for bones. Chia seeds may help reduce appetite and help regulate blood sugars. 

Wheatgrass 

A new trend in the whole food diet promotes wheatgrass for its health beneficial properties. It may help reduce cholesterol and aid weight loss. It is easy to grow at home and used fresh in cooking or juicing.


Diet Juice Recipes For Weight Loss 

1. Hot Carrot Celery Juice 

Ingredients

  • 1-2 big carrots 
  • 3-4 stalks of celery 
  • 1 thumb-sized piece of ginger 
  • 1 Apple (optionally)

Method

Carrot and celery go together naturally well. Ginger adds a hot and refreshing flavour.

If you are not too strict on carb intake, throw an apple into the mix.


2. Lean Green 

juice diet recipes

Ingredients

  • 1 medium-sized Broccoli 
  • ½ medium-sized cucumber 
  • 150g fresh spinach 
  • ¼ of small cabbage 
  • 30g fresh parsley 
  • ¼ large lemon

Method

This nutritional powerhouse will bring a good amount of nutrition to fuel you throughout the day. Use broccoli raw, including the stem. Add parsley with spinach altogether into the juicers feeding tube.

Press, slightly, it in your hands before juicing, making a ball. The harder texture will make it easier to juice. If you are using a powerful centrifugal juicer, you could use the whole lemon, without any peeling if it hasn’t been waxed


3. Tomato Tornado 

juice diet recipes

Ingredients

  • 3 medium-sized tomatoes 
  • 1 Zucchini 
  • 3-4 stalks of celery 
  • 30g of fresh parsley 
  • 1-2 bird chilli peppers

Method

Tomatoes have a lot of juice thanks to their high water content. Chilli improves digestion.

Have this juice cocktail after your lunch or dinner for an additional nutritional boost and easier digestion


4. Minted Beets 

juice diet recipes

Ingredients

  • 3-4 raw beetroots 
  • 1 cucumber 
  • ¼ cabbage 
  • 20g mint 
  • ¼ large lemon

Method

Cucumber will add water content to this recipe, diluting the thick, nutritious, texture. Lemon brings the whole mixture together with a refreshing, citrusy tone.

Enjoy this nitrate-rich drink especially before exercise. Dietary nitrate supplementation may improve endura


5. Zucchini Medley 

juice diet recipes

Ingredients

  • 1 medium-sized broccoli 
  • 1 Big Zucchini 
  • 150g Kale 
  • 1 medium-size carrot 
  • 1 red bell peppers

Method

At first, it may resemble a glass full of soup, more than a juice and I don’t blame you. It is most suitable to drink after dinner for extra nutrients that can be distributed throughout your body while sleeping.

Zucchini has a mild flavour, going well with broccoli or other leafy vegetables. Carrot and bell pepper bring loads of carotenoids and a refreshing sweet balance to the mix


6. Cucumber Pomegranate 

juice diet recipes

Ingredients

  • 1 big pomegranate, deseeded. 
  • 1 cucumber 
  • 20g mint 
  • 1 thumb-sized piece of ginger

Method

Pomegranate is a popular fruit to juice across the Mediterranean and middle east Asia.

It may improve exercise performance as it may enhance blood flow thanks to the high levels of dietary nitrate. Its relatively low-calorie content makes it a good fruit to include in a weight loss diet


7. Zesty Watermelon  

juice diet recipes

Ingredients

  • 300g Cold watermelon 
  • 2 stalks of celery 
  • ½ lime 
  • Fresh mint

Method

Juice everything excluding the mint. Add fresh mint into the glass with your watermelon. If you miss fruit or crave something a bit sweeter, start with watermelon.

Composed mainly of water, it is naturally low on calories and carbs. Juice it fresh, right out of the fridge if possible.

Lime adds a crisp balance to the drink. You won’t need to put any ice in the glass to quench your thirst on hot days


8. Spinach Detox 

juice diet recipes

Ingredients

  • 2 kiwi 
  • 1 apple 
  • 100g fresh spinach 
  • ½ lime 
  • ½ Cucumber

Method

This recipe is packed with vitamin C and antioxidants thanks to kiwi and spinach.

Pick a soft and ripe one, it will add sweetness to the drink. Have it in the morning for a fresh start to the day


9. Silk Road 

juice diet recipes

Ingredients

  • 1 Apple 
  • 1 Big carrot 
  • ½ lime 
  • 3 stalks of fresh lemongrass

Method

Apple and carrots go together naturally well. Lemongrass doesn’t contain much juice, however, the oils contained within its fibres gives this recipe a rich, fresh aroma.

It is not very suitable for blending for its hard structure. The fibres won’t break down that easily, leaving a smoothie full of lemongrass splinters, whereas a juicer can deal with it without fuss. You can find it in most Asian grocery stores

Jan Dubsky
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