What is the best juice for diet?
What is the best juice for diet?
In fact, there is no scientific evidence about the presence of a specific juice that helps in losing weight, and there is no specific type of fruit or vegetable that directly causes weight loss, but eating whole fruits and vegetables helps to feel full without eating a lot of calories, which helps to eat Fewer calories when eating several cups of fruits and vegetables daily as part of a balanced diet, thus losing weight.
In the following, we mention the effect of fruit and vegetable juice on the diet:
The effect of vegetable juice on weight:
Vegetable juice may be beneficial for weight loss, a study published in Nutrition Journal in 2010 indicated that daily consumption of low-sodium vegetable juice as part of a low-calorie diet increases the consumption of daily servings of vegetables, and consumption of vegetable juice by people can contribute Those suffering from overweight and metabolic syndrome in losing weight.
The effect of fruit juice on weight:
Juices can contain a high percentage of sugar naturally, without adding sugar to them, such as many sweet fruit juices that contain high levels of sugar in the form of fructose, which is quickly digested in the body, which leads to an increase in the feeling of hunger, and consumption of a lot of Sugar, and thus an increased risk of obesity, and type 2 diabetes due to insulin resistance.
In addition, juice as a meal replacement leads to the consumption of approximately 400-500 calories in liquid form, and these drinks are usually consumed as an addition to meals or as snacks, which may cause the consumption of more calories, and affect people who are trying to lose weight.
in general; It is preferable to eat the whole fruits instead of squeezing them; The juicing process leads to a loss of dietary fiber in vegetables and fruits, which helps to feel full.
We emphasize that there is no single reason for weight gain or obesity, and there is no single solution to that either, but there are some steps and tips that can help you lose weight gradually and in a healthy way, knowing that the basis of weight loss lies in a healthy diet that controls calories. Calories, with an increase in the level of physical activity, in addition to making permanent changes in lifestyle and healthy habits, to ensure long-term weight loss.
Diet drinks
water
Water can help lose weight, as it is considered empty, and drinking it helps to burn more calories, and reduce appetite when consumed before meals, and it was noted in one of the studies published in Obesity magazine in 2012, in which 48 people participated. Overweight, aged 55-75 years, that consuming 500 milliliters of water before the main meals may help to lose weight more than following a diet low in calories alone; This is due to the low calorie intake in the meal.
According to studies, drinking 1-2 liters of water per day helps to lose weight, and the benefit of drinking water in losing weight increases when eating it instead of sugar-sweetened drinks; It is one of the easy ways to reduce sugar and calories.
tea
There are different types of tea, and some studies have been conducted on the types that are useful for weight loss, among which we mention the following:
Matcha tea:
Matcha tea has been a form of green tea that has been used in China and Japan for hundreds of years, and a study published in the International Journal of Sport Nutrition and Exercise Metabolism in 2018 indicated that consumption of matcha enhances the process of fat oxidation caused by exercise in females, on the other hand. Matcha tea may not have much effect if you do a 30-minute brisk walk regularly as part of a weight loss program.
Green tea:
According to a systematic review published in the Canadian Pharmacists Journal in 2014, which included 14 studies, it was noted that drinking green tea for 12 weeks can reduce approximately 0.2-3.5 kilograms of weight compared to the group that did not drink green tea. This evidence does not apply to green tea, which is usually prepared by steeping a tea bag in hot water. All studies have used green tea extract that contains high concentrations of active tea compounds; Such as: catechins (in English: catechins), and caffeine, compared to the concentrations found in a traditional cup of green tea.
coffee
One study published in The American Journal of Clinical Nutrition indicated that the caffeine in coffee helps stimulate the metabolic rate of healthy and obese people, in addition to helping to increase fat oxidation in people of normal weight.
In another study published in the journal Obesity in 2012, it was observed that moderate amounts of coffee can reduce calorie consumption in the meal after drinking coffee and throughout the rest of the day, compared to consuming less coffee, or not consuming it in overweight participants. or obesity.
It should be noted that although regular coffee is low in calories, many coffee drinks contain high levels of calories and sugar, so it is recommended to pay attention to the ingredients added to coffee.
herbal tea
There are some herbs that may contribute to weight loss, but studies on their effect are still limited. It is also recommended to avoid using herbs without consulting a doctor; This is because some of them can interfere with prescription or over-the-counter medications, which may cause many serious damages to the body, and we mention from the herbs useful for weight loss the following:
Cinnamon:
A study published in the Proceedings of the Nutrition Society in 2008 noted that a watery extract of cinnamon may help improve fasting blood sugar levels, systolic blood pressure, and body fat percentage, as well as contribute to increased muscle mass in people with metabolic syndrome. .
Ginger:
An animal study published in Foods in 2020 indicated that ginger water helped reduce the rate of body weight gain, and the levels of total cholesterol and triglycerides in the blood significantly.
Ginseng:
Ginseng helps with weight loss, and it also has minor effects on beneficial gut bacteria, as its effect on weight loss varies from person to person, depending on the composition of beneficial gut bacteria before consuming ginseng, according to a study published in the Journal of Ginseng Research in 2014.
High protein drinks
Protein shakes do not contain the nutrients available in a balanced meal, or some meal replacement shakes, but they provide a large amount of protein that may help reduce the feeling of hunger, and maintain a feeling of satiety, which may lead to the consumption of fewer calories, thus contributing to Weight loss, and it is worth noting that protein shakes also contain calories, as in meal replacement shakes, so you must make sure of the unhealthy ingredients in it.
A meal replacement shake is an ideal meal or snack that is balanced and rich in nutrients, but meal replacement shakes can be healthy and satisfying. Because they contain a range of important nutrients, protein, and dietary fiber, in addition to containing fewer calories than those found in processed foods, a review published in Current Diabetes Reports in 2010 indicated the benefit of whole meal replacements at the beginning of weight loss programs. maintaining it in people with diabetes; This is due to its nutritional efficiency.
But you should check the ingredients of meal replacements, and avoid options that contain unhealthy ingredients; Such as: added sugars, artificial sweeteners, and corn syrup.
Useful tips for diet
Here are some tips that help you lose weight:
Eat carefully and enjoy it more than the number of calories or nutrients in it.
Eat regular meals that contain the right amount of food, and help you feel satisfied, not full. Eat on smaller plates and sit at the table to eat.
Not following extreme diets or quick fixes; Because it doesn't work in the long run.
Use the plate method at mealtimes, by filling half the plate with non-starchy vegetables, one quarter with complex carbohydrates, and the other quarter with lean protein or beans.
Fill two-thirds of the plate with vegetables, which have fewer calories and more nutrients than other types of foods.
get enough sleep; Recent studies have shown the effect of lack of sleep in increasing food intake, and thus weight gain.
practicing yoga; People who practice it tend to eat more mindfully than those who don't.
stop consuming sweetened drinks; Because it contains a high percentage of calories; For example, large soft drinks contain more than 500 calories, and juice is not better than it in its calorie content, so it is recommended to drink water instead.
stop eating sweets; This is to reduce the number of calories significantly, and eat low-calorie options, such as eating a cappuccino prepared with skim milk instead of cheesecake.