Many people use fruit juices as a weight loss strategy. However, fruit juice only provides about 600 - 1000 calories per day, leading to severe calorie deficiencies and rapid weight loss.
Although consuming fresh fruit juice can help you lose weight in a short time, when calorie intake is severely limited, it will slow down your body's metabolism in the long run. Therefore, drinking fruit juice is not a safe weight loss method for health.
In addition, regularly drinking a glass of 100% pure fruit juice every day can cause weight gain in both children and adults. This is the result of a comprehensive analysis study by scientists at Harvard TH Chan School of Public Health and colleagues.
The researchers reviewed 42 studies including 17 studies on children and 25 studies on adults. They found that in children, each serving of 100% fruit juice supplemented daily was associated with a higher body mass index (BMI) of 0.03 and in adults, the change was 0.02.
Researchers noted that a standard serving of juice is four ounces (about 112g), but people often drink more than that. Drinking too much fruit juice can be unhealthy because it is different from whole fruits containing fiber.
Instead, you should mix both grind and juice. Mixing will retain more fiber and beneficial plant compounds, avoiding increasing blood sugar levels.
To avoid consuming too much sugar in fruits, you should prioritize using low-sugar fruits such as: green apples, watermelons, cucumbers, grapefruits, oranges... It is not necessary to use artificial sugar because artificial sugars can also cause weight gain if used too much.
You should combine vegetables such as kale, spinach, celery, carrots... into juice to increase fiber and reduce natural sugar levels. Some types of vitamin-rich juices that help support weight loss and skin beauty include: Carrot - apple - celery juice; Green apple - celery juice; Watermelon - cucumber juice; Grapefruit - carrot juice...
Drinking too much fruit juice will provide the body with too many calories and sugar, causing weight gain, so you should only drink a moderate cup. To maintain a healthy weight, you need to eat enough nutrients, prioritize whole, complete foods such as all fresh vegetables and fruits combined with a regular exercise regimen.
