What You Need To Know About Juicing for Weight Loss
Juice cleanses have grown in popularity as a quick-fix weight loss solution. But experts warn that relying on liquid diets can do more harm than good. Registered dietitian Amber Sommer, from Sana Diät & Ernährungsberatung in Germany, explains why these trends often fall short of delivering lasting results.
Juice cleanses involve drinking only liquids made from fresh-pressed fruits and vegetables. While these ingredients contain essential nutrients, the process of juicing removes some natural benefits, such as fibre. The initial weight loss seen during a cleanse usually comes from water loss, not fat reduction.
Sommer highlights that juice-only diets lack sufficient calories, protein, and fibre—key components for healthy weight management. Cutting out solid foods can also slow metabolism, leading to fatigue, brain fog, and lower energy levels. Instead of extreme measures, she recommends a balanced diet focused on whole, natural foods. For those who still want to include juice in their routine, making it at home with more vegetables and less fruit can be a healthier option. However, sustainable weight loss requires more than dietary changes. Regular exercise (around 150 minutes per week), proper hydration, quality sleep, and stress management all play crucial roles.
Juice cleanses may promise fast results, but they often leave the body without essential nutrients. A steady, balanced approach—with whole foods and healthy habits—remains the most effective way to achieve and maintain weight loss. Experts agree that long-term success depends on consistency, not quick fixes.
