There’s a lot of hype about how weight loss can be achieved by drinking copious amount of fruit juices; some of them claim to be fat burners, some appetite suppressants, and most of them detox cleanses. But the most popular ones are fresh fruit and vegetable juices that are replacing whole meals – in the hopes to slim down really fast. Fruits are an indispensable part of a healthy diet along with vegetables.With people divided on their opinions about cutting out large food groups, pinning all their weight loss hopes on certain “superfoods,” and of course vilifying carbs, fruit juices seem to be a safe option. But is this “juice formula” a good one, will it work, and is it the right way to shed extra fat? The major issue with having only fruit juices as part of a diet is that it is extremely restrictive and thus not sustainable beyond a few days. So, coming back to the question – can you lose weight by drinking only fruit juices? Let’s find out:
Why Fruits are Good For Weight Loss?
As we have mentioned earlier, fruits and vegetables are indispensable part of a healthy and balanced diet. Since fruits are full of vitamins, minerals, antioxidants, and other nutrients, they are considered “free food” that can be eaten in unlimited amounts and juicing them out seems to be more popular than eating them whole. Fruits like banana, pomegranate, blueberries, strawberries, oranges, watermelon, apple, grapefruit are rich in nutrients and antioxidants, and most of them are rich in fiber as well (which promotes overall weight loss). Fruits satisfy sugar cravings with their naturally-occurring fructose content. Antioxidants found in most fruits neutralize the effect of free radicals and help reduce inflammation. Fruits such as guava, kiwi, pineapple, etc., have minerals like copper that are absolutely needed in the fat-burning process. Strawberries, cranberries, pineapple are good sources of iodine that help the thyroid gland function smoothly. Banana, apple, and berries have vitamin B12 that boosts metabolism that in turn burns more calories. So, having a portion of fruit on a daily basis actually boosts the whole weight loss process.
Now, coming to the main question:
Can you Lose Weight By Drinking Only Fruit Juices?
1. Fruits are undoubtedly packed with nutrients and healthy, but they still have sugar, and still need portion control, and should be consumed in moderation. Fruits have a naturally-occurring sugar called “fructose,” that raises blood sugar and thus spikes up insulin release (which by the way is also a hormone that encourages fat storage). Also, do note that each fructose molecule has 4 calories per gram (the same as a gram of carb and protein). Some fruits like grapes, dates, pineapple, etc., have a higher glycemic index and when you juice them out (you lose the fiber content), which leads to a huge jump in blood sugar and subsequent insulin release, and all the extra calories would be converted into fat molecules.
2. Consuming only fruit juices day in and day out is not a sustainable formula, it can be continued only for a days at the most.
3. Lack of fiber will trigger digestive and gut issues.
4. Most fruit juices are glorified sugar shots and rapidly spike insulin hormone, and relying solely on fruit juices may actually place you in a pre-diabetic category, increasing the risk of insulin resistance which may lead to type 2 diabetes and obesity in future.
5. You will miss out on other nutrients that are needed to burn fat such as healthy fats and protein, by going on a “fruit juice only” diet. Also read: “6 Ways To Not Eat Fruits When Trying To Lose Weight.”
6.When you separate fructose from fiber (which is found in the meat of the fruit), the sugar is digested very quickly. The big jump and subsequent crash in blood sugar after drinking fruit juices will make you hungry again within a short span of time.
7. People who deal with diabetes or have insulin resistance should avoid fruit juices because these are rich in fructose.
8. Apart from this, if you are pregnant, the juice diet should be strictly avoided.
9. People with low blood pressure, having a history of eating disorders or have any kidney conditions should also consult their physician first.
Summing up, there are many factors that affect weight loss a great deal – lack of sleep, chronic stress, sedentary lifestyle, nutrient deficiencies can actually make it quite difficult to burn fat, even if you have slashed out calories a great deal. In the end, what matters in weight loss is “calorie deficit” and maintaining the correct balance between “calories in vs calories out,” and portion control is essential even with fruits and vegetables. A calorie is a calorie at the end of the day, and the calories in the fruit add up at the end of the day, and may in fact lead to weight gain. So, eat your apples, oranges, bananas, and melons, instead of juicing them out. Fruit juices can be part of a whole diet, not as a single solution to lose weight. So, basically, if you are not careful, having only fruit juices can actually lead to weight gain. Contrary to what most people think, eating a wholesome diet that keeps you in calorie deficit would help burn fat, especially the Rati Beauty diet. If you are finding it difficult to drop a few sizes, check out the Rati Beauty diet now.