Green Juicing Diet
There are two reasons why a green juicing diet will help you lose weight. Special nutrients found only in freshly juiced fruits and vegetables make you feeling full and reduce food cravings. Additionally, a study in the American Journal of Clinical Nutrition revealed that a low consumption of nutrients are linked to a low metabolic rate and weight gain.
Here are the nutrients needed by your body to achieve weight loss, and the fruits and vegetables with the highest concentration of these nutrients, followed by juice recipes to start or to help with your green juicing diet. You may be surprised to learn that “calories in, calories out” is just a small part of a successful weight-loss program.
Green Juicing Diet Nutrients
Calcium – This nutrient plays a vital role in weight loss, and most of us don’t consume enough calcium-rich foods. One food that can help you – and it’s not a dairy product – is broccoli!
Fiber – An important substance for proper digestion, fiber has the added advantage of fending off hunger pangs for a longer period of time. Not only that, but fiber can help you stave off cravings for sugar. The problem is that few individuals actually consume enough fiber in a meal to feel these marvelous benefits. How much fiber is necessary? 25 grams. But be careful, because if your fiber consumption has been deficient, you’ll want to gradually add fiber to your green juice diet in order to avoid the unpleasant side effects of gas, bloating, and even upset stomach. Most juicers separate the pulp from the juice – this pulp is essentially fiber so just put a couple spoonfuls right back onto your juice.
Iron – It is estimated that nearly 20 percent of the population suffers from iron deficiency. Symptoms include lethargy and lack of motivation to diet or exercise. Juicing citrus fruits and vegetables will help your body absorb more iron.
Omega-3 Fatty Acids – In only the last 20 years has the medical community come to appreciate the role of Omega-3 fatty acids in our health. A deficiency of this good fat leads to a large array of problems from dry skin to heart disease. As a weight loss tool, eating foods containing this fat helps you feel fuller longer. Grape leaves, broccoli, spinach, cauliflower, lettuce, and green peppers have the highest vegetable content of this fatty acid.
Vitamin D. It not only helps you lose weight, but also decreases your risk of a variety of diseases, from diabetes to multiple sclerosis. The best way to acquire it is with 10 to 15 minutes of sunlight 3 times a week. The only fruit or vegetable with vitamin D is mushrooms.
Pantothenic Acid – Essential for weight loss because it boosts your metabolism of fat. Broccoli, cabbage, cauliflower, corn, cucumber, mushrooms, and avocado are highest in this vitamin.
Vitamin E – There’s a link between E and fat metabolism. The fruits and veggies highest in E are spinach, swiss chard, mango, olives, papaya, and blueberries.
Zinc – Recent research shows that a zinc deficiency increases your odds of weight problems. Green peas, spinach, avocado, crimini mushrooms, broccoli, prunes, kale, and apricots are all high in zinc.
Alpha Lipoic Acid – ALA plays a key role in converting food into energy. Green leafy vegetables, citrus fruit, and tomatoes are highest in ALA.
Carnitine – This is a key ingredient in weight loss, converting fatty cells to energy. Broccoli and asparagus have the highest vegetable content of this nutrient.
Chromium – Chromium plays a vital role in weight loss. Broccoli, grapes, oranges, and garlic are high in chromium.
Coenzyme Q10 – It improves the rate of your metabolism, which, in turn, increases your energy. Broccoli, cauliflower, strawberries, and oranges have CoQ10 but not very much. The highest source is meat.
Conjugated Linoleic Acid – Known as CLA, this substance plays a powerful role in weight loss by eliminating body fat in the abdominal region, where it is most damaging to your health. Mostly found in meat, spirulina is also a source.
Dimethylaminoethanol – Better known as DMAE, this nutrient has powerful anti-inflammatory abilities. It improves muscle and skin tone, and helps reduce “saggy skin syndrome” that many dieters get. Melons, berries, and greens are rich in DMAE.
Gamma Linolenic Acid – Known by its initials GLA, this substance is actually an Omega-6 fatty acid. In addition to being essential to weight loss, its presence is also needed for the promotion of healthy blood pressure. Spirulina is a good vegetable source.
Glutamine – It drives nitrogen into the cells of your muscles to help build them up. Muscle burns more calories than fat — even when you’re sleeping! Spinach, miso, beets, cabbage, and parsley are the veggies highest in glutamate. Here are my favorite juice diet recipes, combining fruits and veggies with the highest concentrations of weight loss nutrients.
Apple Pie Juice 3 Granny Smith apples, cored, 1 teaspoon cinnamon.
Lemon Lime Delight 1 lime, with rind, 1 lemon, with rind, I cup sparkling water.
Weight-Loss Wonder Juice 5 carrots, 1 apple, 1/4 cucumber, 1/2 beet, 1 stalk of celery.
All the best with your Green Juicing Diet.