Is Juicing the way to go to lose weight?
Juicing is a popular trend and an easy way to get in fruits and vegetables. Nutritionally, however, juice can often have added sugars, and does not provide any fibre, which helps to keep you feeling full. Use these tips during your next trip to the nearest juice bar to keep your choice as healthy as possible during your weight loss journey.
Careful with beverage bases – Make sure the base of your drink comes from 1% or skim milk, milk alternatives, or water instead of fruit juice concentrate. This substitution will keep your drink naturally sweet without any added sugars which will set you back in losing weight.
Keep portions small – As with all calorie-dense beverages, choose the smallest portion size available for better balance and calorie control.
Juices are not meal replacements – Freshly-blended juices can be an easy way to get your daily dose of fruits and vegetables, but keep in mind that they are not meal replacements. Juices are not balanced meals and will not keep you full, so enhance your juice by including dairy or protein and make sure your meals are better balanced, including starch, protein and a vegetable or fruit.
Stick with smoothies – Instead of just fruit or vegetables juices, opt for smoothies when trying to lose weight. Smoothies typically blend whole fruits and vegetables with dairy, meaning that you get the benefits from the fibre in the skins, plus calcium from a low-fat dairy source.
Spare your servings – Depending on the number of ingredients in your drink, some drinks can use several servings at one time. Try to distribute your servings evenly over the day, instead of using them all in one beverage.
Count your boosters – Depending on the juice bar you visit, a variety of different booster options can be offered, including protein powders. If you add a protein powder to your beverage, speak to your Personal Health Coach about how to properly count it.
Pass on tapioca – Tapioca pearls are typically added to bubble teas, but can easily add more starch and an extra 100 calories to a drink! Keep your drink simple and request no tapioca.
Choose low-fat yogurt – If available, request low-fat yogurt. If opting to use frozen yogurt, ask that no more ½ cup be used, and record it as 1 Free Exchange.
Not too sweet – Fruits beverages are sweet because fruits contain fructose, a naturally-occurring sugar, so use other sweetening agents like artificial sweeteners, honey, and agave nectar sparingly, if at all. If you do sweeten your beverage, remember to use a maximum of 3 artificial sweeteners daily.