In fact, there is no scientific evidence about the presence of a specific juice that is useful in weight loss, nor is there a specific type of fruit or vegetable that causes weight loss directly, but eating whole fruits and vegetables helps to feel full without eating too many calories, which helps to eat fewer calories when eating several cups of fruits and vegetables a day as part of a balanced diet, thus losing weight. The effect of fruit and vegetable juice on dieting is as follows:
The effect of vegetable juice on weight:
A study published in the Nutrition Journal in 2010 indicated that consuming low-sodium vegetable juice daily as part of a low-calorie diet increases the consumption of daily vegetable servings, and consumption of vegetable juice by people with overweight and metabolic syndrome can contribute to weight loss.The effect of fruit juice on weight:
Juices can contain a high sugar content naturally, without adding sugar to them, like 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 the increased feeling of hunger, consumption of a lot of sugar, thus increasing the risk of obesity, and diabetes of the second type due to insulin resistance.In addition, eating juice as a meal substitute 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 can cause the consumption of more calories, and affect people trying to lose weight.
In general, it is preferable to eat the fruits whole rather than squeeze them, as the process of squeezing leads to the loss of dietary fiber found 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 for that either, but there are some steps and tips that can help to lose weight gradually and in a healthy way, knowing that the basis of weight loss lies in following a healthy diet at controls calories, while increasing the level of physical activity, in addition to making permanent changes in lifestyle and healthy habits, so as to ensure long-term weight loss.
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Useful drinks for diet
Water
Water can help you lose weight, as it is considered free, and drinking it helps to burn more calories, and reduce appetite when consumed before meals, and it was observed in one study published in the journal Obesity in 2012, in which 48 overweight people, aged 55-75 years, participated that consuming 500 milliliters of water before main meals may help to lose weight more than dieting. Low in calories alone, due to the low-calorie intake in a meal.
Based on studies, drinking 1-2 liters of water a day helps to lose weight, and the benefit of drinking water increases weight loss when consumed instead of sugar-sweetened drinks, as it is one of the easiest 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, of which we mention the following:
Based on studies, drinking 1-2 liters of water a day helps to lose weight, and the benefit of drinking water increases weight loss when consumed instead of sugar-sweetened drinks, as it is one of the easiest 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, of which we mention the following:
Macha tea:
Matcha tea is a form of green tea used in China and Japan for hundreds of years, A study published in the International Journal of Sports Nutrition and Exercise Metabolism in 2018 indicated that matcha tea consumption promotes the process of fat oxidation caused by exercise in females, and on the other hand, matcha tea may not have a significant impact when practicing brisk walking for 30 minutes and regularly as part of a weight-loss program.
Green tea:
According to one of the systematic reviews published in the Canadian Pharmacists Journal in 2014, which included 14 studies, it was observed 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, and it is worth noting that this evidence does not apply to green tea that is usually prepared by soaking the tea bag in hot water, all studies have used green tea extract that contains High concentrations of active tea compounds, such as catechins and caffeine, compared to concentrations found in a traditional green tea cup.
In another study published in the journal Obesity in 2012, it was observed that moderate amounts of coffee could reduce calorie consumption in the meal after drinking coffee and in the rest of the day, compared to consuming less coffee, or not consuming it in overweight or obese participants.
It should be noted that despite the low-calorie content of regular coffee, many coffee drinks contain high-calorie and sugar content, 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 effectiveness are still limited, and it is also recommended to avoid the use of herbs without consulting a doctor because some of them can interfere with prescribed medications or over-the-counter medications, which may cause much serious damage to the body, and we mention of the herbs useful for weight loss the following:
Coffee
One study, published in The American Journal of Clinical Nutrition, suggested that caffeine in coffee helps stimulate the rate of metabolic processes in 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 could reduce calorie consumption in the meal after drinking coffee and in the rest of the day, compared to consuming less coffee, or not consuming it in overweight or obese participants.
It should be noted that despite the low-calorie content of regular coffee, many coffee drinks contain high-calorie and sugar content, 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 effectiveness are still limited, and it is also recommended to avoid the use of herbs without consulting a doctor because some of them can interfere with prescribed medications or over-the-counter medications, which may cause much serious damage to the body, and we mention of the herbs useful for weight loss the following:
Cinnamon:
It was noted in a 2008 study published in the journal Proceedings of the Nutrition Society that aqueous cinnamon extract may help improve fasting blood sugar levels, systolic blood pressure, and body fat percentage, as well as contributes to increased muscle mass in people with metabolic syndrome.
Ginger:
An animal study published in the journal Foods in 2020 indicated that ginger water helped reduce the rate of increase in body weight, total cholesterol levels, and triglycerides in the blood significantly.
Ginseng:
Gensingh helps to lose weight, and it also has simple 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 taking ginseng, according to a study published in the Journal of Ginseng Research in 2014.
High-protein beverages Protein shakes do not contain the nutrients available in a balanced meal, or some meal replacement shakes, but they do provide a large amount of protein that may help reduce the feeling of hunger, 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 the protein shake also contains calories, as in meal replacement shakes, so you should make sure of the unhealthy ingredients in it.
Scrambled used as a meal replacement eating a balanced and nutrient-rich main meal or snack is an ideal choice, but meal replacement shakes may 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 the journal Current Diabetes Reports in 2010 indicated the usefulness of whole-diet alternatives at the beginning of weight loss and maintenance programs in people with diabetes, due to Its nutritional efficiency.
But you should check the ingredients of meal substitutes, and avoid options that contain unhealthy ingredients, such as added sugars, artificial sweeteners, and corn syrup.
High-protein beverages Protein shakes do not contain the nutrients available in a balanced meal, or some meal replacement shakes, but they do provide a large amount of protein that may help reduce the feeling of hunger, 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 the protein shake also contains calories, as in meal replacement shakes, so you should make sure of the unhealthy ingredients in it.
Scrambled used as a meal replacement eating a balanced and nutrient-rich main meal or snack is an ideal choice, but meal replacement shakes may 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 the journal Current Diabetes Reports in 2010 indicated the usefulness of whole-diet alternatives at the beginning of weight loss and maintenance programs in people with diabetes, due to Its nutritional efficiency.
But you should check the ingredients of meal substitutes, and avoid options that contain unhealthy ingredients, such as added sugars, artificial sweeteners, and corn syrup.
Useful tips for dieting
Here are some tips that help you lose weight:
- Eat more carefully and enjoy it than pay attention to the number of calories or nutrients in it.
- Eat regular meals that contain the right amount of food, and help to feel good and not full.
- Eat in smaller dishes, and sit at the table to eat.
- Do not follow harsh diets or quick fixes because they do not benefit you in the long run.
- Use the dish method at meal times, by filling half of the dish with non-starchy vegetables, a quarter of it with complex carbohydrates, and the other quarter with lean proteins or beans.
- Fill two-thirds of the dish with vegetables that contain fewer calories and higher nutrients than other types of foods.
- Get enough sleep; recent studies have shown the effect of lack of sleep on increasing food intake and thus weight gain.
- Yoga, where people who practice it tend to eat more consciously than those who don't.
- Stop eating sweetened drinks because they contain a high-calorie content; for example, large-sized soft drinks contain more than 500 calories, and the juice is no better than them in its calorie content, so it is recommended to drink water instead.
- Stop eating sweets to reduce the number of calories significantly, and eat low-calorie options, such as eating a cappuccino prepared with skim milk instead of cheesecake.