Ever thought of going on a liquid diet for weight loss? Replacing regular meals with juices is not a new phenomenon. However, going on a liquid diet can upset the digestive system.

So, why not try a glass of fresh juice with a balanced diet? This would support overall health and weight loss. Juices are one of the tastiest and most nutritious ways to drop kgs swiftly. 

Keep reading to find the best juices for weight loss to include in your diet today.

However, it is imperative to know that simply drinking juices is not sufficient to lose weight. To achieve the perfect weight, an individual should maintain a healthy diet, exercise regime, and an 8-hour sleep cycle.

Alongside aiding in weight loss, juices also improve one’s overall health. So, let’s delve into their health benefits before we discuss the best juices for weight loss.

Incorporating the right fruit juices into your diet can be a delicious and nutritious way to support your weight loss goals. Here is a curated list of the best fruit juices for weight loss. Check them out.

1. Amla Juice

Amla juice is an excellent source of vitamin C, which boosts immunity. Starting your day with a glass of amla juice would keep your digestive system functioning and improve your metabolism. A good metabolism helps in burning fat quickly. However, an individual should drink amla juice with an empty stomach to enhance its benefits. To lose weight, individuals must consume 2-3 teaspoons of amla juice or powder mixed with water.

Nutritional Value (1 cup, fresh amla juice)

• Calories: 60
• Carbohydrates: 14 g
• Fibre: 0.5 g
• Vitamin C: 132 mg
• Antioxidants: Including flavonoids and polyphenols.

How does Amla Juice help Lose Weight?

• It supports fat metabolism and immune function to stay healthy and slim.
• This is done by ensuring that the food is digested efficiently and eliminating cravings through detoxification.

2. Pineapple Juice

Pineapple juice is rich in vitamin C which gives protection against the common cold. In addition, it works as an excellent remedy for fat reduction. The enzyme bromelain in Pineapple juice metabolises protein and removes excess fat. Bromelain also works with enzymes like lipase to digest fats and subdue appetite. Drinking a cup of pineapple juice is sufficient to fill the nutritional needs.

Nutritional Value (1 cup, fresh pineapple juice)

• Calories: 83
• Carbohydrates: 21.6 g
• Fibre: 1.4 g
• Vitamin C: 78.9 mg

How Pineapple Juice Helps Lose Weight?

• Aids digestion, reduces bloating and enhances nutrient absorption.
• Vitamin C and bromelain can improve your metabolism, thus helping you burn calories.

3. Orange Juice

Freshly squeezed orange juice is low in calories and healthier than fizzy drinks. Oranges are an excellent source of vitamin C, which supports the body's metabolic activities. Due to its low-calorie content, this fruit is perfect for losing weight. However, diabetic patients should consult a doctor before consuming orange juice. A glass of orange juice is sufficient for losing weight.

Nutritional Value (1 cup, freshly squeezed)

• Calories: 112
• Carbohydrates: 26.8 g
• Fibre: 0.5 g
• Vitamin C: 124 mg
• Potassium: 496 mg

How Orange Juice Helps Lose Weight?

• As a sweet drink, it does not add sugar, making it an excellent option for helping one deal with such desires more healthily.
• Key to maintaining fluid balance and boosting metabolic functions, which are essential for proper digestion and assimilation of nutrients into the body’s tissues.

4. Watermelon Juice

Watermelon juice is rich in vitamins A, B, and C. These vitamins are essential for many functions, including skin health, immune system function, and improved metabolism. In addition, it aids in athletic recovery and rapid rehydration. Watermelon juice contains the amino acid arginine, which aids in weight loss. An individual should consume a 1:10 ratio of watermelon juice.

Nutritional Value (1 cup, fresh watermelon juice)

• Calories: 46
• Carbohydrates: 11.5 g
• Fibre: 0.6 g
• Vitamin A: 865 IU
• Vitamin C: 12.3 mg

How does Watermelon Juice help Lose Weight?

• Contains a lot of water that speeds up metabolism and helps to reduce caloric intake from drinks.
• It fills you up with a few calories.

5. Apple Juice

Apple juice is a popular and refreshing beverage that is full of necessary nutritional ingredients such as vitamin C and potassium. It has natural sugars that act as a source of instant energy. For maximum benefits to one’s health, an individual should take fresh apple juice without sugar.

Nutritional Value (1 cup, fresh apple juice)

• Calories: 114
• Carbohydrates: 28 g
• Fibre: 0.5 g
• Vitamin C: 2.2mg
• Potassium: 278 mg

How does Apple help Lose Weight?

• Apple Has natural sugars with some fibre that stabilise blood sugar, reducing cravings.
• Apple juice is low in fat and calories, meaning drinking this drink will reduce the overall amount of calories consumed.

6. Pomegranate Juice

Pomegranate juice is a nutrient-dense drink with a high concentration of antioxidants. Regular use of pomegranate juice can be used to minimise oxidative stress levels or decrease any inflammation. Freshly made pomegranate juice gives maximum benefits towards good health.

Nutritional Value (1 cup, fresh pomegranate juice)

• Calories: 134
• Carbohydrates: 33 g
• Fibre: 0.2 g
• Vitamin C: 28 mg
• Potassium: 533 mg

How Pomegranate Juice Helps Lose Weight?

• This fruit is rich in antioxidants, which help decrease oxidative stress and inflammation, boosting overall health and weight loss.
• The nutrients present in pomegranate juice boost metabolism, facilitating the fat-burning process.

7. Guava Juice

Guava juice is rich in nutrients, especially vitamin C and dietary fibre, which are vital. It promotes general metabolic health, digestion, and immune function. Fibre helps increase the feeling of fullness, thus aiding in weight management. 

Nutritional Value (1 cup, fresh guava juice)

• Calories: 112
• Carbohydrates: 24 g
• Fibre: 8.9 g
• Vitamin C: 376 mg
• Potassium: 688 mg

How does Guava Juice help Lose Weight?

• High fibre content that aids digestion, curbs appetite and reduces calorie intake.
• Has a low GI (glycemic index) to stabilise your blood sugar levels and prevent cravings.

Weight loss-friendly juices are often vegetable-based since they generally have low-calorie content but high amounts of nutrients and fibre. Now, look at the list of top vegetable juices for weight loss.

8. Carrot Juice

Carrot juice is low in calories and fibre, making it ideal for weight loss. Drinking a glass of carrot juice keeps an individual full for a long time. This suppresses the urge to eat snacks. This juice also increases bile secretion, which burns fat faster. A cup of carrot juice is ideal for weight management.

Nutritional Value (1 cup, fresh carrot juice)

• Calories: 94
• Carbohydrates: 21.9 g
• Fibre: 0.6 g
• Vitamin A: 33714 IU
• Vitamin K: 36.6 mcg

How Carrot Juice Helps Lose Weight?

• Essential for correct heart function, muscle contractions, plus electrolyte balancing.
• Essential for proper blood clotting and bone health.

9. Bitter Gourd Juice

Bitter gourd or karela juice is rich in magnesium, iron, potassium, and vitamin C. Drinking karela juice in a balanced ratio stimulates the liver to secrete bile acids. These bile acids are required to metabolise the fat. Moreover, karela is very low in calories, making it ideal for weight loss. It is suggested that you drink 2-3 teaspoons of bitter gourd juice diluted with water for weight loss.

Nutritional Value (1 cup, fresh juice)

• Calories: 16
• Carbohydrates: 3.7 g
• Fibre: 2.6 g
• Vitamin C: 84 mg
• Iron: 1.48 mg

How Bitter Gourds Help Lose Weight?

• Promotes satiety and supports digestive health. 
• This could also help avoid sugary foods since it helps control blood sugar levels.

10. Cabbage Juice

Cabbage juice is rich in vitamins K and C. Drinking cabbage juice daily offers health benefits like improved gut health, balanced hormones, decreased inflammation, and body detoxification. In addition, it is low in calories, which is helpful in terms of weight loss. Cabbage juice is also known to relieve stomach problems like indigestion and bloating. It is rich in fibre, which reduces the urge to eat. An individual should drink 4-5 ounces of cabbage juice every day.

Nutritional Value (1 cup, raw cabbage juice)

• Calories: 22
• Carbohydrates: 5.2 g
• Fibre: 2.2 g
• Vitamin C: 36.6 mg
• Vitamin K: 68.8 mcg

How does Cabbage Juice Help Lose Weight?

• A filling drink with very few calories, making it an ideal support for weight loss efforts.
• Support detoxification during weight loss plus overall health aspects.

11. Bottle Gourd Juice

Bottle gourd or lauki juice is rich in water and vitamins like K and C. It helps lower bad cholesterol levels and maintain a healthy heart. It contains fewer calories, which helps reduce belly fat. Due to its cooling properties, Lauki juice can be a refreshing summer drink.

Nutritional Value (1 cup, fresh juice)

• Calories: 14
• Carbohydrates: 3.4 g 
• Fibre: 0.6 g
• Vitamin C: 13 mg
• Calcium: 13 mg

How Bottle Gourd Helps Lose Weight?

• Low on calorie content, therefore suitable for weight management as well as low energy diets
• It also keeps you hydrated while supporting your body’s metabolic processes.

12. Spinach Juice

Nutrient-dense spinach juice contains vitamins A, C, K, folate and iron. Such nutrients are necessary for overall health, including immunity and skin health. One should consume only fresh spinach juice to maximise its advantages.

Nutritional Value (1 cup, fresh spinach juice)

• Calories: 7
• Carbohydrates: 1.1 g
• Fibre: 0.7 g
• Vitamin A: 2813 IU
• Vitamin K: 145 mcg

How Spinach Juice Helps Lose Weight?

• Ideal for weight reduction due to its small number of calories.
• It contains many essential vitamins and minerals that promote metabolism and general fitness.

13. Kale Juice

Kale juice is incredibly nutritious, rich in vitamins A, C and K, calcium and antioxidants. It helps detoxify the body, enhances digestion, and increases metabolism. Fresh kale juice should be consumed for the entire nutrient spectrum.

Nutritional Value (1 cup, fresh kale juice)

• Calories: 36
• Carbohydrates: 7.3 g
• Fibre: 2.6 g
• Vitamin A: 10302 IU
• Vitamin K: 547 mcg

How Kale Helps Lose Weight?

• Metabolic processes and general well-being it provide the required vitamins and minerals.
• High in fibre that can help you feel full, therefore reducing total calorie intake.

14. Beetroot Juice

Beetroot juice is a powerful drink that contains vitamins A and C alongside folate and iron. It improves athletic performance, reduces inflammation and supports cardiovascular health. Consuming fresh beetroot juice ensures maximum health benefits.

Nutritional Value (1 cup, fresh beetroot juice)

• Calories: 70
• Carbohydrates: 16.7 g
• Fibre: 0.5 g
• Vitamin C: 6.7 mg
• Folate: 148 mcg

How Beetroot Juice Helps Lose Weight?

• Body cleansing leads to weight loss due to antioxidants found in beetroot juice.
• Assisting with losing weight because of its high nitrate content, which can improve endurance and exercise efficiency.

Drinking juices is also an easy way to meet nutrition requirements. Scientifically, people on a diet must consume at least 6-8 servings of veggies daily. One can skip this regime and blend the vegetables into a smoothie to drink on the go. This process is time-saving and efficient.

Including some of the best juice for weight loss in the morning fills an individual with vitamins, minerals, dietary fibre and phytonutrients. However, managing the time to consume the exact proportion of fruits or vegetables is impossible for most individuals. Therefore, Juicing can be an optimal way of fulfilling daily requirements.

Here are some benefits of drinking juices for a healthy weight index:

1. Enhanced Gut Health

Juicing relaxes an individual's overworked gut. Scientifically, juices are filled with absorbable nutrients that boost up immunity. Moreover, the lack of fibres reduces the workload of the gut. Vegetable and fruit juices also provide prebiotic fibres like oligosaccharides that feed healthy gut flora, aiding weight loss.

2. Low Inflammation`

Individuals suffering from chronic inflammation are prone to diseases and obesity. In this regard, drinking fresh juices can reduce systemic inflammation and excess weight. Maintaining a healthy weight and leading an active life indicates better immunity.

3. Boosts Antioxidants

Fruit and vegetable juices are rich in carotenoids, vitamins, and phytochemicals that work as antioxidants to remove free radicals from the body. In addition, these pure juices can help prevent toxic waste from damaging the cells and tissue.

4. Hydration

Many juices, like watermelons and cucumbers, which have a lot of water, can account for meeting daily hydration needs. Hydration is important for optimal metabolic rate and digestion, which are critical in weight management.

5. Nutrient Density

Freshly made juices from different types of fruits and vegetables offer a higher concentration of vital vitamins, minerals, and antioxidants that are required by our bodies. Such nutrients are beneficial to health generally and can bridge nutrient gaps.

7. Satiety and Appetite Control

Fibre-containing juices such as mixed fruits or vegetable juice or blended rather than juiced help in feeling full and control appetite. It balances blood sugar levels, thereby prolonging satiety, which aids in preventing overeating and supports weight control.

8. Low-Calorie Option

Opting for low-calorie fresh juice made with whole-food ingredients enables one to enjoy tasty drinks without taking too many calories. Nutrient-rich juices should substitute high-calorie beverages like sugary sodas or creamy coffee drinks to reduce calorie intake.

To lose weight, the juices you take must be carefully selected. The following tips will help you choose friendly juices towards weight loss.

• Make Your Juices: You can control what goes into your juice at home from fresh fruits and vegetables.
• Incorporate Fibre: Choose juices that keep pulp or fibre as they induce fullness and ease digestion.
• Size Matters: Even natural juices can be calorie-laden; consume them moderately while watching your weight.
• Drink Water: While juices may be delicious, water should remain the primary source of hydration to avoid consuming so many calories in a day.
• Choose Low-Sugar Options: The best choice is 100% fruit/veggie juice without sugar or syrups added.
• Read Labels: Be careful about products with little or no additional sugar content. Do not purchase those labelled “fruit cocktail” or “fruit drink.”
• Note Ingredients: Look for low-calorie additives such as whole milk, coconut cream/milk, chocolate syrup, etc., on the label of any fruit juice carton.
• Optimise Nutrients: Preferably, go for wildberry-flavoured drinks that provision numerous minerals and antioxidants essential for proper body functioning.
• Select Low-Sodium Brands: Look for brands with no salt added or low amounts of sodium so that swelling and liquid retention can be avoided.