BEST JUICING RECIPES FOR WEIGHT LOSS WITH NIGELLA SATIVA
REVIEWED AND EDITED BY DR. NITESH SINGH, MD, ON AUGUST 24TH, 2018
AND WRITTEN BY ANGELA BATUTO, ND, BSN
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AND WRITTEN BY ANGELA BATUTO, ND, BSN
THIS ARTICLE IS COPYRIGHTED FOR NIGELLA--SATIVA.COM ONLY. ALL RIGHTS RESERVED. THIS ARTICLE CONTAINS AFFILIATE LINKS. PLEASE READ OUR FULL DISCLOSURE POLICY.
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Weight loss remains a popular topic among Americans who want to conquer overweight and obesity. However, the prevalence continues to move up, based on the latest figures by the Centers for Disease Control and Prevention[1]. With this, it’s not surprising that more and more people are looking for effective permanent solutions. In this article we will be combining Nigella Sativa with healthy juices and drinks to advance your weight loss and detox progress. Read: Can You Lose Weight with Nigella Sativa
Short-term weight loss is quick and easy, but to be healthy and well-nourished, you need something more than taking a pill. One of most popular ways to optimize your health and lose weight is by juicing. Juicing isn’t new but this is an excellent way to consume a large amount of fresh vegetables and fruits in your diet. Fruits and vegetables are rich source of several biologically active components that contribute to health and decrease the risk for chronic diseases like cardiovascular diseases. Benefits of Juicing We all struggle to get sufficient vegetables and fruits in our diet. Here’s how juicing can help us: More nutrients absorbed. Fiber is necessary as it helps with digestion and contains nutrients, but realistically, can you eat three pounds of veggies every day? When juicing, you discard the pulp and take the nutrient-rich juice to be absorbed directly by your body. Because you are drinking instead of eating, you’ll be able to consume more vegetables while having more vitamins and minerals without stuffing excessively with lots of fiber. In a nutshell, juicing lets you take in more vegetables more efficiently. Weight loss remains a popular topic among Americans who want to |
conquer overweight and obesity. However, the prevalence continues to move up, based on the latest figures by the Centers for Disease Control and Prevention[i]. With this, it’s not surprising that more and more people are looking for effective permanent solutions.
Short-term weight loss is quick and easy, but to be healthy and well-nourished, you need something more than taking a pill.
One of most popular ways to optimize your health and lose weight is by juicing. Juicing isn’t new but this is an excellent way to consume a large amount of fresh vegetables and fruits in your diet.
Short-term weight loss is quick and easy, but to be healthy and well-nourished, you need something more than taking a pill.
One of most popular ways to optimize your health and lose weight is by juicing. Juicing isn’t new but this is an excellent way to consume a large amount of fresh vegetables and fruits in your diet.
Allows you to eat a wide selection of vegetables. If you are juicing, you can use 4 to 5 vegetables every day, which may include cruciferous vegetables, dark leafy greens and even bright colored ones. This lets you to add more variety of vegetables that also contain more different nutrients.
Feeds the friendly gut bacteria. The key to healthy body starts in the gut and eating prebiotics – foods that feeds the good bacteria, can improve our digestive health. Vegetables are one of best prebiotic sources. Vegetable/fruit juices provide polyphenols, oligosaccharides, fiber and nitrate (beet juice), which may induce a prebiotic-like effect.
Helps detoxify the body. With this fast-paced life, we often run out of time to cook our meals. We resort to fast foods, instant meals and processed products to fill our tummy. Stress also takes a toll on our health. Hence, it is necessary to detox. Detoxing means getting rid of the body toxins that build up over time due to poor food choices and unhealthy lifestyle. Fruits and vegetables are ubiquitous source of phenolic compounds. Phenolic compound exert a variety of physiological effects in vitro including antioxidative, immunomodulatory and antimicrobial activities.7 A great way to detoxify the body is by doing a JUICE FAST.
Take note that this is far different from taking a green smoothie. The goal of juice fast is to nourish the body with nutrients to flush out the toxins while allowing the digestive system to rest.
Feeds the friendly gut bacteria. The key to healthy body starts in the gut and eating prebiotics – foods that feeds the good bacteria, can improve our digestive health. Vegetables are one of best prebiotic sources. Vegetable/fruit juices provide polyphenols, oligosaccharides, fiber and nitrate (beet juice), which may induce a prebiotic-like effect.
Helps detoxify the body. With this fast-paced life, we often run out of time to cook our meals. We resort to fast foods, instant meals and processed products to fill our tummy. Stress also takes a toll on our health. Hence, it is necessary to detox. Detoxing means getting rid of the body toxins that build up over time due to poor food choices and unhealthy lifestyle. Fruits and vegetables are ubiquitous source of phenolic compounds. Phenolic compound exert a variety of physiological effects in vitro including antioxidative, immunomodulatory and antimicrobial activities.7 A great way to detoxify the body is by doing a JUICE FAST.
Take note that this is far different from taking a green smoothie. The goal of juice fast is to nourish the body with nutrients to flush out the toxins while allowing the digestive system to rest.
How Juicing Help You Lose Weight
To lose weight you must consume less calories than you body uses. High fructose corn syrup has been proven to exacerbate leptin resistance, causing weight gain[2]. Common foods high in high fructose corn syrup include soda, frozen junk foods, breakfast cereals and nearly every processed sweets and carbs found in supermarket.
On the other hand, a study revealed that those who eat more raw foods noticed significant reduction of body weight and hypertension[3]. Indeed, juicing is an excellent way to augment a nutrient-deficient diet.
The principle of juicing is that one can obtain as much nutrients as they can without getting excess calories to be able to cleanse and detoxify the body and serve as a preventive measure against illnesses.
In order to effectively lose excess weight without compromising bodily processes, juicing offers the best benefit to improve your health. You may think that juicing does not provide adequate protein or calories necessary to sustain exercise. The truth is, for those undergoing juice fasting, protein and caloric intake may be reduced, but not too much that it could affect performance.
To lose weight you must consume less calories than you body uses. High fructose corn syrup has been proven to exacerbate leptin resistance, causing weight gain[2]. Common foods high in high fructose corn syrup include soda, frozen junk foods, breakfast cereals and nearly every processed sweets and carbs found in supermarket.
On the other hand, a study revealed that those who eat more raw foods noticed significant reduction of body weight and hypertension[3]. Indeed, juicing is an excellent way to augment a nutrient-deficient diet.
The principle of juicing is that one can obtain as much nutrients as they can without getting excess calories to be able to cleanse and detoxify the body and serve as a preventive measure against illnesses.
In order to effectively lose excess weight without compromising bodily processes, juicing offers the best benefit to improve your health. You may think that juicing does not provide adequate protein or calories necessary to sustain exercise. The truth is, for those undergoing juice fasting, protein and caloric intake may be reduced, but not too much that it could affect performance.
Fruits vs. Vegetables?
Based on an article published in Time, all of the experts asked voted green juice[4]. Vegetable-heavy juice is a highly healthy drink, way healthier than fruity shakes and smoothies. Vegetable in general contain fewer calories than fruits.
The main concern with juicing fruits is that blending produce allows sugar to rush into the bloodstream with no fiber, however, this is not a huge problem with juice that is made from vegetables because it is low in sugar.
A research between vegetable and fruit juices has been found that vegetables, primarily the green leafy ones, were associated to less risk of developing diabetes. However, drinking fruit juice was linked with more risk of having diabetes in the future[5].
Consuming green juice can also help improve the level of cholesterol. A small study of 32 men diagnosed with hypercholesterolemia were given a cup of kale juice every day for three month. After the study, researchers have found that their HDL-to-LDL ration improved by 52 percent, while selenium levels increased[6].
In general, vegetables are far better for you than using fruit. Though fruits aren’t bad, they do contain natural fructose, a form of sugar. Take note that fructose isn’t not the same with the high fructose corn syrup mentioned earlier.
Fruit-heavy juicing can be done before working out or in the morning. This will help prevent your body from converting sugar into far. If you are concerned with the taste of vegetables, it’s perfectly fine to include lemon, banana or an apple in your juice to hide the flavor.
Choose cruciferous vegetables such as cabbage, kale, broccoli, bokchoy, arugula and Brussel sprouts. Drink more vegetable-heavy juices later in the day. Those who lose the most weight often have up to 80 percent of vegetable as their ingredients.
To make most vegetable juices taste yummy, carrots or sweet vegetables are used as the base. This high concentration of natural sugars feed yeast and opportunistic organisms that lead to poor digestion, fatigue, weight gain, acne, hormone imbalances and disease. 8
Based on an article published in Time, all of the experts asked voted green juice[4]. Vegetable-heavy juice is a highly healthy drink, way healthier than fruity shakes and smoothies. Vegetable in general contain fewer calories than fruits.
The main concern with juicing fruits is that blending produce allows sugar to rush into the bloodstream with no fiber, however, this is not a huge problem with juice that is made from vegetables because it is low in sugar.
A research between vegetable and fruit juices has been found that vegetables, primarily the green leafy ones, were associated to less risk of developing diabetes. However, drinking fruit juice was linked with more risk of having diabetes in the future[5].
Consuming green juice can also help improve the level of cholesterol. A small study of 32 men diagnosed with hypercholesterolemia were given a cup of kale juice every day for three month. After the study, researchers have found that their HDL-to-LDL ration improved by 52 percent, while selenium levels increased[6].
In general, vegetables are far better for you than using fruit. Though fruits aren’t bad, they do contain natural fructose, a form of sugar. Take note that fructose isn’t not the same with the high fructose corn syrup mentioned earlier.
Fruit-heavy juicing can be done before working out or in the morning. This will help prevent your body from converting sugar into far. If you are concerned with the taste of vegetables, it’s perfectly fine to include lemon, banana or an apple in your juice to hide the flavor.
Choose cruciferous vegetables such as cabbage, kale, broccoli, bokchoy, arugula and Brussel sprouts. Drink more vegetable-heavy juices later in the day. Those who lose the most weight often have up to 80 percent of vegetable as their ingredients.
To make most vegetable juices taste yummy, carrots or sweet vegetables are used as the base. This high concentration of natural sugars feed yeast and opportunistic organisms that lead to poor digestion, fatigue, weight gain, acne, hormone imbalances and disease. 8
Tips on How to Juice
Ready to start juicing? Read these important guidelines first:
Ready to start juicing? Read these important guidelines first:
- If you are serious with juicing, it is best to invest in a powerful, durable juicer. In the long run, you will more out of it.
- Do not begin juicing if you feel you have a problem with yeast in the body. Wait until you have detoxified your colon and implanted significant amount of friendly bacteria in your digestive tract.
- When making your own juice, make only as much as you can drink at one time. When not consumed right away, juice can easily harbor bacteria and may cause food poisoning. In addition, exposing your drink to bacteria and air will not only make you sick but may affect the nutritional value of the juice.
- Before juicing your chosen vegetables or fruit, wash them thoroughly to get rid of any pesticides, dirt or microorganisms. Ensure your utensils like knife and chopping board are clean too. E. coli is a highly dangerous microbe that may live on your veggies or fruits, making you sick. What’s worse is that E. coli can only be killed with heat. Always wash thoroughly.
- Add some lemon and/or lime juice. They are natural antiseptics and cleanse the digestive tract. The sour fruit juices stimulate the peristaltic action of the colon and promote morning bowel movements.
- If you want to follow a diet that mainly consists of juice, such as a juice cleanse, be sure to eat at least 2000 calories a day depending on your metabolic needs. Never starve yourself. Your body needs to have adequate amounts of vitamins, minerals, proteins, fats and carbohydrates.
- In addition, don’t forget to eat fiber to maintain a smoothly working digestive tract. You may add fiber powder to your juice or add fiber-rich solid foods such as prunes, currants and raisins to your juice to compensate.
- Try adding parsley and watercress. They contain significant amount of chlorophyll and will help cleanse your blood and cells.
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WEIGHT LOSS SMOOTHIES & JUICE WITH NIGELLA SATIVA
FRESH VEGGIE JUICE BLACK CUMIN SEED SMOOTHIE SUPER GREEN CLEANSE DRINK PEACH AND RASPBERRY SMOOTHIE |
Updated September, 15, 2018. This article has been reviewed by Dr. Nitesh Singh on August 31st, 2018 and written by Nurse Angela Mae Batuto. However it is not meant to be taken as medical advice and we highly suggest you always confer with your physician when in doubt.
RESOURCES
1. Centers for Disease Control and Prevention. Adult Obesity Facts. Retrieved from https://www.cdc.gov/obesity/data/adult.html
2. Alexandra Shapiro, et.al. (November 2008). Fructose-induced leptin resistance exacerbates weight gain in response to subsequent high-fat feeding. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584858/
3. Douglass JM, et.al. (July 1985). Effects of a raw food diet on hypertension and obesity. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/4012382?dopt=Abstract
4. Mandy Oaklander. (April 2015). Should You Drink Green Juice?. Retrieved from http://time.com/3818098/green-juice-kale-healthy/
5. Lydia A. Bazzano. (July 2008). Intake of Fruit, Vegetables, and Fruit Juices and Risk of Diabetes in Women. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2453647/
6. Kim SY, et.al. (April 2008). Kale juice improves coronary artery disease risk factors in hypercholesterolemic men. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/18548846
7. Henning SM, Yang J, Shao P, et al. Health benefit of vegetable/fruit juice-based diet: Role of microbiome. Scientific Reports. 2017;7:2167. doi:10.1038/s41598-017-02200-6.
Online available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5438379/
8. Zheng J, Zhou Y, Li S, et al. Effects and Mechanisms of Fruit and Vegetable Juices on Cardiovascular Diseases. Speranza L, Franceschelli S, eds. International Journal of Molecular Sciences. 2017;18(3):555. doi:10.3390/ijms18030555.
Online available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372571/
2. Alexandra Shapiro, et.al. (November 2008). Fructose-induced leptin resistance exacerbates weight gain in response to subsequent high-fat feeding. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584858/
3. Douglass JM, et.al. (July 1985). Effects of a raw food diet on hypertension and obesity. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/4012382?dopt=Abstract
4. Mandy Oaklander. (April 2015). Should You Drink Green Juice?. Retrieved from http://time.com/3818098/green-juice-kale-healthy/
5. Lydia A. Bazzano. (July 2008). Intake of Fruit, Vegetables, and Fruit Juices and Risk of Diabetes in Women. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2453647/
6. Kim SY, et.al. (April 2008). Kale juice improves coronary artery disease risk factors in hypercholesterolemic men. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/18548846
7. Henning SM, Yang J, Shao P, et al. Health benefit of vegetable/fruit juice-based diet: Role of microbiome. Scientific Reports. 2017;7:2167. doi:10.1038/s41598-017-02200-6.
Online available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5438379/
8. Zheng J, Zhou Y, Li S, et al. Effects and Mechanisms of Fruit and Vegetable Juices on Cardiovascular Diseases. Speranza L, Franceschelli S, eds. International Journal of Molecular Sciences. 2017;18(3):555. doi:10.3390/ijms18030555.
Online available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372571/
