Question 1

Is a 3-day juice cleanse beneficial?

Accepted Answer

One small study found that 3 days of such a cleanse altered the gut microbiome of participants, but these changes started to reverse once the cleanse was over. They also lost weight, but the study only followed them for 2 weeks after the cleanse, so it is unknown whether they maintained their weight loss in the long term (20). Most healthcare providers would recommend against juice cleanses of any kind.

Question 2

Why are juices beneficial for health?

Accepted Answer

They contain polyphenols, antioxidants, vitamins, and minerals. All of these may help decrease the risk of cancer, improve skin condition, and nourish your body. However, all these and more benefits can be gained by eating whole fruits and vegetables instead.

Question 3

Can juice be bad for you?

Accepted Answer

Yes, if you substitute regular healthy meals with juice. Juice cannot provide all the nutrients a human needs, although you will get some vitamins and minerals from the juice itself. In addition, juicing removes most or all of the fiber, so you don’t get much of a feeling of fullness from them. If you can, it’s actually better to eat the whole fruit for the nutritional benefits you’re looking for from the juice.

Question 4

Is juicing for weight loss effective in the long term?

Accepted Answer

No. Similar to detox diets, juicing only works short-term and will likely only help you lose water weight. Once you return to your regular diet, the weight usually comes back (31). Such diets work due to a dramatic reduction in caloric intake for short periods of time.

Your body then uses up its glycogen stores, which causes water release. This water release is likely what is responsible for any initial weight loss experienced and will come back once you start to eat again and replenish your glycogen stores.

Find tips on how to meal prep and eat healthy meals even with a busy work schedule in our previous blog post, Best Frozen Meals for Weight Loss.

Question 5

Which juice can reduce belly fat?

Accepted Answer

There’s no specific juice that can target belly fat as spot reduction of fat is not possible. However, nutrient-dense juices can be incorporated into a balanced, reduced-calorie diet and exercise routine, which can help with overall weight loss and may lead to a reduction in belly fat over time.

Various herbal remedies have been used to reduce waist circumference and body weight in overweight individuals, although these uses are not always backed by rigorous scientific research (11). Some ingredients that have been linked to potential weight loss benefits include green tea, ginger, turmeric, and apple cider vinegar.

However, it’s important to note that these results are based on limited research and should be treated with caution. A healthy, balanced diet and regular exercise are the most effective ways to reduce overall body fat and improve overall health (41). Juicing can be an occasional part of this lifestyle, but it shouldn’t be relied upon as your sole solution for weight loss or reducing belly fat.

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