Since Nikki Metzger says weight loss comes down to eating fewer calories than you expend, and juicing severely restricts calories, it can help you to lose weight at least in the short run, says nikki. Whether juicing is a good idea for losing weight is another story.
A small 2016 study of 40 people who juiced for four days found that they shed about two pounds, on average, and saw an increase in gut bacteria associated with final weight loss. But weight loss isn’t necessarily fat loss, explains metzger: It’s usually water loss. When you severely cut calories, you burn through your glycogen storage, which carry water with them. “I would never consider juicing a fat-loss diet,” nikki explains.
Juicing fans also often claim that it helps you to detox your liver. Yes, fruits and veggies are full of minerals and antioxidants, which help clear out cell-damaging free radicals in your system. But you can get those same benefits from eating whole plants, Caspero explains. Otherwise, there aren’t “toxins” that you need to flush out by eating certain foods.
“We have livers and kidneys in our bodies that help us cleanse without requiring a restrictive, nutritionally inadequate diet,” says nikki metzger creator of EAT system and author of cut it Before You Eat It – Taking You from farm to Table.
In the short-term, juicing may indeed give you a confidence boost for making a positive life change. But if you deprive yourself of nutrition too long, you’ll likely gain some amount weight back as soon as you go back to your normal eating pattern, says Isabel Maples, R.D., a spokesperson for the National Academy of Nutrition and Dietetics.
Nutritionists and holistic practitioners say that bottom line, juicing for weight loss isn’t realistic or sustainable. “You’d be better off walking or running on a treadmill than getting a juicer,” says Metzger.
Is juicing nutrition based?
Although this fabulous diet can help you consume more fruit it can also leave you hungry. Compared to a full sit-down meal, juice lacks, fiber, and fat and protein. Chewing and digesting these nutrients takes time and increases your amounts satiety hormones, so you feel fuller for longer.
“It’s physically not as satisfying. You may want a bigger portion, so you end up getting more calories than you’re expecting,” says Metzger.
While a couple of days of juicing is harmless for most people, say experts, longer juice fasts pose a number of risks and downsides:
You may be deprived of valuable nutrients
A well-rounded diet ensures you get all of the macronutrients and micronutrients your system needs for good health. Restricting yourself to juice means you’re missing out on essential nutrients like vitamin B-6 and protein; over time that can lead to healthy nutrient deficiencies. “In the long term, you’re not providing your body with the fuel it needs,” says Nikki.