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How To Make Green Juice For Weight Loss

Green juice is a beverage made from green vegetable juices. There is no standard recipe for green juices, but its common ingredients include spinach, cucumber, celery, Swiss chard, kale, wheatgrass, and mint.

Though green juices are a little bitter, you can add a small quantity of fruit to them to improve their palatability. You can add any fruit you want, not necessarily green. Some common and ideal fruit options include lemons, kiwi, grapefruits, berries, oranges, and apples.

The dedicated green juice drinkers prefer homemade fresh juices, but you can have them from any specialty juice café. Green juices are also present commercially, but they contain added sugar that can reduce the nutrient density of the drink. Besides, excess intake of sugar can have adverse effects on your health.

The green juices present in tins and bottles are mostly pasteurized. It is done to extend the shelf life of the fluids by killing harmful bacteria. But unfortunately, this process also damages the plant’s compounds and heat-sensitive nutrients in these juices.

Rich In Nutrients

The green juices are rich in nutrients as they are made of cucumbers, kale, romaine, lemon juice, and other green vegetables. This vegetable juice provides 36% of your daily potassium needs and 20% of your Vitamin A.

This potassium boosts your energy level and benefits in relaxing your blood vessels. It helps in regulating regular blood flow. Vitamin A benefits eye, bones, and brain health. It is a powerful antioxidant that improves cell growth and benefits overall immunity. These green juices made of sugars are extremely low in sugar with no fat at all.

Weight Loss

If you are drinking green juices instead of smoothies and sugary drinks, you can enjoy the weight loss benefits. As compared to the green juices, the smoothies are full of calories. Green juice is the healthiest way to curb appetite instead of having high-calorie smoothies and cookies. It also helps you maintain your calorie deficit to maintain your pounds drop.

But remember, all green juices aren’t diet-friendly. According to consumer reports, some of the ready-to-make green juice versions we purchase from markets have more than 50 grams of sugars with about 250 calories in them. A 15-ounce of soda has 50 grams of sugar, which clears such green juices aren’t healthy.

If you want green juices that can benefit you with weight loss, read the label properly or make your smoothie. When making your smoothie, you know the calorie counts and the healthy ingredients you use.

Avoid The Cleanse

You can get many benefits from your green juices the same way as the whole food diet. Cleansing detoxes and rituals by drinking only green juices can make you weak and deficient in essential nutrients. Though you will lose calories dramatically with green juices and cleanse, unfortunately, you will instantly gain weight as soon as you start taking the whole food.

To lose extra weight, take green juices to complement your diet containing moderate portions of whole grains, whole vegetables, whole fats, and proteins. You can take it as a rich fiber source that will make you feel full for more extended periods.

Green Juice For Weight Loss

Green Juice For Weight Loss

There is an amazingly long list of health benefits of vegetables and fruits because of their phytonutrient content. Many juice recipes are made to treat specific health conditions like juices for type-2 diabetes, thyroid-friendly juices, and juices for joint pain.

Talking about weight loss, the juices must have a blend that benefits your goal of shedding a few extra pounds. Here are some nutrient-rich veggies, herbs, and fruits to make the perfect juice for your weight loss.

  • Pineapple: It is not only famous due to its anti-inflammatory properties but also has some sleep-enhancing benefits. Besides, it offers a slight sweetness to your juice.
  • Lettuce and kale: These veggies are famous for their chlorophyll and mineral content for plant protein.
  • Ginger and chili: They aid in maintaining sugar levels in the blood and metabolic stimulation as well.
  • Lemon: It improves blood glucose maintenance, enhances insulin sensitivity, and supports liver health.
  • Turmeric: It has the anti-inflammatory properties and supports the detoxification of the liver.
  • Parsley and celery are rich in minerals and have an alkalizing effect on fluid retention.


  • ¼ pineapple
  • 4 large lettuce leaves
  • 4 kale leaves
  • 1 lemon
  • 5 cm turmeric piece
  • 1 handful of flat parsley
  • 2 celery stalks
  • 1 handful of curly parsley
  • 1 inch of ginger piece
  • 2 chili’s


  1. Firstly, wash all the vegetables properly.
  2. Its optional if you want to peel the lemon and pineapple.
  3. Add all the ingredients to the juicer, and your green juice is ready.

Serving: 1

Serving size: 16-18oz


Here are some substitutions that you can replace any ingredient with:

  • Pineapple – apple, pear
  • Lettuce – spinach, chard, and other varieties
  • Kale – Chard, spinach
  • Chili – jalapenos, cayenne pepper
  • Lemon-lime, grapefruit
  • Turmeric- ginger
  • Parsley – basil or mint
  • Celery- celeriac root, cucumber

Benefits Of Green Juices

Potential Health Benefits

Green juices aren’t a substitute for a healthy and balanced diet, but they share many benefits of eating fruits and vegetables. Green vegetables and their juices are an excellent source of several vital minerals, vitamins, and other vital plant compounds. Kale and Swiss chard are packed with vitamin K and A, whereas wheatgrass has plenty of iron and vitamin C.

Research suggests that having green leafy vegetables reduces inflammation and the risk of heart and age-related diseases. The studies also prove that some specific compounds in the fresh juices work as prebiotics; these compounds support the good bacterial (living in your digestive system) growth by feeding them.

The daily intake of such probiotics benefits weight management, reduces constipation, and improves the immune system. Besides, many people think that drinking vegetable and fruit juices are an easy way to the proper nutrition intake.

People who have undergone intestinal or stomach surgery can enjoy the green juice and its benefits as it is healthy and easy to digest. Juicing is the short-term recovery option for people in the condition mentioned above.

Please consult your doctor before starting the green juices as he can guide you in a better way according to your condition.

End Words By The Writer

If you want to have green juices, try making them at home. In this way, you can control your ingredients, and you will be sure that you are using the fresh ones. If you are still grabbing a shelf of green juice, prefer the one with maximum vegetable ingredients as you want a healthy green juice with minimum sugar content.

Make sure to go through the sodium content of these drinks. Beets and celery naturally occur at high sodium levels that can raise their concentration in the juice. Besides, in bottle one, the manufacturers add salts and other preservatives that contain sodium. The recommended daily intake of sodium is about 2300 milligrams. Make sure you are not crossing this limit when you take the juice with your diet.


  • Does drinking green juice benefits weight loss?

Green juices are vegetables and have some vital nutrients that benefit weight loss. Besides, it helps you replace unhealthy snacks and high-calorie smoothies with healthy and tasteful alternatives.

  • How much weight can I lose by drinking green juices?

According to the experts, people on a green juice cleanse usually lose about 2 to 3 lbs in a few days. But the weight loss at the beginning is generally water loss instead of fat loss.

  • Does Juicing burn belly fat?

You will notice weight loss when you start a juicing routine, especially in your belly area. As mentioned above, green juices contain specific compounds that benefit the metabolic system and help with weight loss.

  • Can I lose weight after juicing for three days?

A study in 2017 on about 20 people stated that the people who juiced for three days lost about 3 pounds on average. Besides, they increase their good digestive bacteria, which benefits weight loss. But in these just three days, the weight loss was water loss, not fat loss.


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Rabia Sehar
Rabia Sehar

My name is Rabia Sehar, a passionate writer and blogger. I always spent the greatest part of my time in the library reading books. Have done a bachelor's in life sciences. I am a writer who always wants to explore things and spread awareness with my words. Health article writing is my passion, as my main focus is to help others deal with their health issues and struggles. Writing has always been one of my most reliable strength. When people ask me did you always want to be a writer, I have to say no! I always was a writer.

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