Welcome Lovely People! On this video you will learn all about howto start juicing for weight loss.
By the end of this video, you will know exactlyall the benefits of juicing for weight loss.
Also, you will know why it is not recommendedto follow juicing diet for long periods of time.
So let's get started! Juicing is an easy way to consume lots ofnutrients without having to eat whole fruits and vegetables.
Many people claim it's a helpful weight losstool.
The juicing diet trend has increased in popularityover the years, but its effectiveness is controversial.
This video will explore whether juicing canreally help you to lose weight.
WHAT IS JUICING?.
Juicing is the process of extracting the liquidfrom fruits and vegetables while removing the solids.
This could be done by hand or with a motordriven juicer.
The juice from fruits and vegetables doesn'tcontain any skin, seeds or pulp.
It does contain some nutrients and antioxidants, but without the beneficial fiber of whole fruits and vegetables.
Some people used juicing as a so called detoxmethod.
However, there are no scientific studies showingthat replacing solid food with juice will detoxify the body.
Your body is able to get rid of toxins onits own through the liver and kidneys, so using juices as detox treatment is completelyunnecessary.
People also use juices as nutrition supplementand to lose weight.
Neither of these uses is supported by research, but many people claim they work.
In general, juice recipes contain fruit andvegetables.
Many also contains spices such as turmericand ginger.
There are several types of juice diets available.
The most common type is a juice fast, in whichpeople replace their meals with juiced fruits and vegetables.
The point is to lose weight by abstainingfrom solid foods, while still ingesting a significant amount of nutrients from the juice.
Generally, the diets are very low in calories.
Some people do juice fasts for just a fewdays, while others go on them for weeks at a time.
Unfortunately, the effectiveness of juicediets is not well studied.
But many people claim, that the juicing dietsproduce quick weight loss.
Juicing may significantly reduce calorie intake.
To lose weight, you must maintain a caloriedeficit, which means you consume fewer calories then you burn.
Most juice diets lack solid food and consistof about 600 to 1000 calories per day.
This results in a large calorie deficit formany people.
So juice diets can help you to lose weight, but that is only a short term benefit.
The fewer calories you consume on a juicediet, the more rapidly you'll lose weight.
However, once your calorie intake goes backto normal after the juice diet, you'll likely regain some of the weight, if not all! JUICING DIETS AND FULLNESS.
Since juice only diets lack solid foods, youmight find yourself feeling hungrier than usual when following this type of regimen.
The reason for this is because liquid mealsare less filling than solid foods, especially when they're high in carbs.
This effect has been confirmed by severalstudies.
In one study, 20 normal weight adults and20 overweight adults were each given 300 calories worth of apples, apple sauce or apple juicewith the meal or as a snack.
Those who drank the apple juice were lessfull than those who ate the solid foods.
They also ended up hungry again earlier thanthe others.
Solid foods are more filling because theycontain fiber and protein, which are both important nutrients that have appetite reducingproperties.
Fiber has the ability to reduce appetite, because it may slow down the emptying of the stomach and increased digestion time.
Meanwhile, protein increases the levels ofhormones that signal fullness, which are essential for appetite regulation.
Individuals who consume adequate amounts offiber and protein, tend to eat less and way less than those who don't.
The juicing process eliminates fiber fromfruits and vegetables.
These sources are also naturally low in protein.
Therefore, juice diets may not fill you up, and for that reason they could be difficult to sustain.
JUICING AFFECTS METABOLISM.
The severe calorie deficit that many juicediets cause, can have a destructive effect on your metabolism.
These diets are characterized by rapid weightloss and limited protein intake, which may lead to reduced muscle mass.
Muscles are metabolically active, so individualswith a lower muscle mass have a lower resting energy expenditure.
This means they burn fewer calories at restthan those with more muscle.
Additionally, your body senses starvation.
When you dramatically reduce your calorieintake, your body acts to preserve calories by burning fewer of them.
Controlled Studies have confirmed this effectin individuals who follow calorie restricted diets.
In one study, overweight and obese women underwenta calorie restriction treatment for three months.
They experienced a significant reduction inresting energy expenditure over that period.
The same effect occurred in another studywhere participants consumed either 1114 or 1462 calories per day.
Participants who underwent the lower calorietreatment, experienced significant decreases in resting energy expenditure after only fourdays.
In fact, the group that severely restrictedtheir calorie intake experienced a 13% drop in resting energy expenditure.
That's double the drop observed in the groupthat only moderately restricted their calorie intake.
It is clear that calorie restriction reducedmetabolism after just a few days.
While a calorie deficit is necessary for weightloss, it appears that low calorie diets, including juice fast, may be counterproductive due totheir negative effects on metabolism.
Additionally, it is difficult to sustain suchrestrictive diets.
Most people do not stick with very low caloriediets for long and end up gaining back the weight they have lost.
Juicing, maybe an easy way to lose weightquickly.
But it appears that it's potential healthconsequences may outweigh its benefits.
You're better off following a more sustainablediet, that includes whole foods and enough calories to keep your body functioning properly.
Please let us know in the comments below, if you have ever tried juicing diet for weightloss and what were your results! We would like to really hear your opinion.
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