Jakarta –
Intake of fruit and vegetables can support a weight loss diet by providing various important nutrients. Consuming it whole is actually more recommended, but making juice can be a quicker and more practical way.
The nutrition of vegetables and fruit in juice may be lost, and it even contains a lot of sugar and preservatives if you consume packaged juice bought at the store. Therefore, it is recommended to make your own fresh juice at home.
Find out what fruits and vegetables are good for the diet below.
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Juice for Weight Loss Diet
Reported by Healthline and Forbes Health, the following is a list of fruits and vegetables that can be used as juice for a weight loss diet:
1. Beetroot Juice
Beets are a fruit rich in antioxidants which can support weight loss. Research shows that high consumption of antioxidants can reduce body mass index (BMI) in obese people.
Antioxidants help reduce weight by encouraging the breakdown of fat cells and over time improve metabolic function.
Whole beets are also low in calories and high in fiber. This fruit helps slow stomach emptying and keeps you full longer so that calorie intake is reduced.
2. Celery Juice
The water content in celery or celery stalks is high and the calories are low. Studies show that consuming low-calorie foods and drinks is beneficial for reducing weight and shedding fat.
This vegetable is also a source of antioxidants which help reduce oxidative stress and fight inflammation.
3. Cherry Juice
Cherries are good for weight loss diets by making someone sleep longer and with better quality. This fruit contains melatonin, a hormone known as a sleep aid.
Research finds that people who have long and quality sleep habits can help with greater weight loss rates.
4. Pomegranate Juice
The antioxidants and polyphenols in pomegranate are high. Polyphenols are known to suppress appetite so that calorie intake is only small.
Pomegranate also helps prevent spikes and drops in blood sugar that can increase hunger. Not only that, its calorie content is low so it supports weight loss.
5. Carrot Juice
Carrots are nutrient-dense vegetables and rich in fiber. Sufficient fiber intake can curb appetite and make you full longer.
This orange vegetable is also high in carotenoids. Studies show that people with obesity who regularly consume drinks rich in carotenoids every day experience a significant reduction in belly fat.
6. Green Vegetable Juice
Green vegetables contain important nutrients that are easily absorbed, including high fiber, low sugar and antioxidants. Its ingredients help improve intestinal health and reduce inflammation. Fighting inflammation is known to be key to effective weight loss.
Green vegetables that can be used include spinach, kale, parsley and broccoli. Cucumber, green apple and celery can also be added or mixed to make the juice even more delicious.
7. Watermelon Juice
Watermelon is a fruit that is rich in water content. The high water content in fruit can reduce weight by making the stomach full longer. In addition, this refreshing red fleshy fruit is low in calories.
Watermelon also contains amino acids and arginine. Both are known to help shed body fat which supports weight loss.
8. Ginger Juice
Ginger has been shown to increase thermogenesis and reduce hunger. Thermogenesis refers to the process of burning calories by the body which produces heat.
Research also shows that this rhizome helps increase metabolism and has an impressive antioxidant profile that has anti-diabetic effects.
To make this juice, simply use a small chunk of ginger and mix in lemon juice for added flavor and extra antioxidants.
That’s a list of juices that are good for a weight loss diet. It is recommended to make your own juice at home rather than buying it so that the ingredients used are controlled. It is also important to make juice without sweeteners or added sugar so that the benefits are even more pronounced.
(azn/row)
