what is the best juice for diet

what is the best juice for your 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.

We mention in the following the effect of fruit and vegetable juice on the diet

• 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 consumption of daily servings of vegetables, and can contribute to the Consumption of vegetable juice by people suffering from the overweight and metabolic syndrome in losing weight.

• Effect of fruit juice on weight: Juices can naturally contain a high percentage of sugar, 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 weight. Feeling hungry, consuming a lot of sugar, and thus increasing the 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.

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 stress 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 following 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, ensure weight loss in the long term. To read more about healthy ways to lose weight, refer to the article on a balanced diet to lose weight.

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 eating it 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, consuming 500 milliliters of water before the main meals may help to lose weight more than 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 is 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 Sports 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 may not have a significant effect when 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. It is worth noting that this evidence does not apply to green tea, which is usually prepared by steeping a tea bag in hot water.

All studies used green tea extract that contains high concentrations of active tea compounds; Such as 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 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

Some herbs may contribute to weight loss, but studies on their effectiveness are still limited. It is also recommended to avoid using herbs without consulting a doctor; This is because some of them can interfere with prescribed or over-the-counter medicines, which may cause many serious damages to the body, ] and we mention from the herbs are useful for weight loss the following:

• Cinnamon: In a study published in the Proceedings of the Nutrition Society in 2008, it was noted that a watery extract of cinnamon may help improve fasting blood sugar levels, systolic blood pressure, and body fat percentage, in addition to contributing to an increase in muscle mass in people with CNS syndrome. Metabolism.

• Ginger: An animal study published in Foods in 2020 indicated that ginger water helped to significantly reduce the rate of body weight gain, total cholesterol, and triglyceride levels in the blood.

• Ginseng: Ginseng helps lose weight, 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.

Shake to be used as a meal replacement

Eating a balanced main meal or snack rich in nutrients is ideal, 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 usefulness of complete 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-fourth 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-sized soft drinks contain more than 500 calories, and juice is not better than it in its calorie content, and therefore 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.