The 8 Best Juices for Weight Loss

In general, experts suggest consuming whole fruits and vegetables instead of juices, which only provide water content, vitamins, and minerals.

But juices can be a quick and convenient way to squeeze some extra nutrients into your diet and promote weight loss, though weight loss is best achieved through water consumption and an increased intake of fruits and veggies.

However, some types of juice are high in sugar and low in fiber, which can increase calorie intake and even lead to weight gain over time.

This is especially true of store-bought juices, which are often laden with sugar, artificial flavors, and preservatives and aren’t 100% juice.

And those with diabetes need to be especially wary of drinking excess juices since they are a simple carbohydrate that can spike your blood sugar easily.

Alternatively, you can use a blender. This method is preferable because it retains a higher amount of fiber, which can help promote feelings of fullness and manage your hunger.

Here are 8 of the best juices for weight loss.

Celery juice has recently become a popular ingredient among health-conscious consumers.

It is not only low in calories (1 cup contains 33 calories) but also comprises more than 95% water.

A 2023 review of older studies shows that choosing foods and beverages with a lower calorie density, like vegetables, and following a plant-based diet could be beneficial for weight loss and fat loss.

Celery juice is also a great source of antioxidants and beneficial plant compounds, which can help reduce oxidative stress and fight inflammation.

Summary

Celery juice is low in calories and has a high water content, which may be beneficial for weight loss. It’s also loaded with anti-inflammatory antioxidants and beneficial plant compounds.

Athletes often consume beet juice when they’re looking to boost their performance. That’s because this juice contains beneficial compounds like dietary nitrates.

A systematic review from 2023 found that frequent and consistent supplementation with beetroot juice, along with other supplements, can positively affect athletic performance, particularly when doing high intensity exercise.

Supplementation with beetroot juice is also often recommended for ultra-endurance athletes.

According to a 2021 research review, dietary nitrates can help:

• increase muscle efficiency
• increase endurance
• reduce blood pressure by dilating the blood vessels
• support heart and brain health
• enhance skeletal muscle functioning

Meanwhile, whole, raw beets are low in calories and loaded with fiber. A high fiber diet can help:

• support regularity
• slow stomach emptying
• keep you feeling fuller for longer to promote weight management

As most of the fiber content in beets is eliminated during the juicing process, beet juice generally doesn’t contain high amounts of this nutrient. That said, it’s a lower-calorie and nutritious juice option if you’re looking to lose weight.

Summary

Beetroot juice is low in calories and rich in nutrients and dietary nitrates, which can enhance sports performance through blood vessel dilation.

In addition to being delicious and refreshing, 100% pomegranate juice is a healthy drink that may support weight loss.

A 2023 systematic review found that pomegranate juice may be beneficial for weight loss, particularly due to its high antioxidant activity and polyphenol content. Polyphenols have been linked to appetite-suppressing effects.

These factors together give pomegranate juice:

• anti-obesity effects
• anti-inflammatory effects
• anticancer effects

Some research also suggests that whole pomegranates may help with type 2 diabetes treatment and prevent blood sugar spikes and crashes, which can otherwise lead to increased feelings of hunger.

Summary

Pomegranate juice is an antioxidant-rich beverage that may help support weight loss when blended.

Although the exact ingredients of green juices can vary, most feature leafy green vegetables like:

These ingredients are high in fiber, low in sugar, and jam-packed with anti-inflammatory antioxidants.

Interestingly, studies show that increasing your intake of whole fruits and vegetables may be linked to decreased body weight and a reduced risk of weight gain and fat gain over time.

Additional studies of whole fruit and vegetable intake for only women have found similar results on weight loss.

Plus, green juices are easy to tailor to your taste buds by swapping in your favorite ingredients. For a simple green juice you can make at home, try blending spinach, cucumber, green apples, and celery — then enjoy.

By using a blender instead of a juicer, you get the added benefit of all the nutrients and fiber from the leafy greens, making it even more satiating and weight loss-friendly.

Summary

Leafy green vegetables are fiber-rich and low in sugar. Studies show that eating more fruits and veggies, even when blended, may be associated with weight loss and a reduced risk of weight and fat gain.

Watermelon juice is sweet, refreshing, and highly nutritious.

Besides being low in calories, watermelon is a great source of heart-healthy micronutrients like potassium and the immune-supporting antioxidants vitamins A and C.

It also boasts a high water content, which could help you lose weight and feel fuller.

In a small, 4-week study involving 33 people, researchers gave participants 2 cups (300 grams [g]) of fresh, whole watermelon daily. Compared with those in a control group, participants experienced significant reductions in the following:

• body weight
• belly fat
• hunger
• food cravings

Summary

Watermelon juice is low in calories and has a high water content, which could support weight management when consumed in a blended form.

Lemon-ginger green juice can be a vibrant and delicious addition to a balanced weight loss diet.

In particular, lemons can help add a zip of flavor to your drink while squeezing in some extra antioxidants.

Some studies in humans and animals also show that ginger could help:

Like pomegranate juice, ginger also has an impressive antioxidant profile that has therapeutic and several protective effects, such as:

• anticancer
• anti-diabetic
• anti-ulcer

And like spinach or kale — when blended rather than juiced— ginger can boost your fiber intake and keep you feeling full between meals.

To get started, simply add a small knob of peeled ginger, some freshly squeezed lemon juice, and 1 cup (30 g) of raw spinach to your food processor and blend.

Summary

Lemon-ginger green juice features several nutritious ingredients that could help enhance feelings of fullness, support your metabolism, and decrease appetite.

A beverage of 100% carrot juice is a nutrient-dense option packing plenty of vitamin A and other healthy carotenoids into each serving.

Blending raw carrots instead of juicing them can also help:

• boost your fiber intake
• enhance feelings of fullness
• regulate your appetite

Plus, carrots are rich in carotenoids, a type of plant pigment found in many fruits and vegetables.

Interestingly, an 8-week study in 2020 including 28 men with obesity found that those who drank a beverage rich in carotenoids daily experienced significant reductions in belly fat.

Summary

Carrot juice is rich in fiber, when blended, and carotenoids, both of which may be beneficial for weight loss.

Kale apple juice can be a healthy, high fiber alternative to sugary, store-bought fruit juices.

Studies have shown health effects of kale include:

• anti-inflammatory
• antiviral
• anti-depressant
• blood pressure-lowering
• heart-protective
• anticancer
• free radical-fighting

Apples are also high in fiber and a host of other nutrients. Research has found that consuming them whole with the peel is associated with:

• anti-inflammatory properties
• supporting beneficial gut bacteria
• micronutrient absorption

Apple seeds may cause intestinal discomfort when consumed in excess. But blending a whole apple with seeds into your juice in moderation may offer anticancer properties.

To make a kale-apple blended drink at home, simply blend a handful of kale leaves with a few sliced apples.

You can dial up the flavor and health benefits even further by adding other ingredients like celery, lemon juice, ginger, or carrots.

Summary

Kale is high in fiber and can support healthy blood sugar levels. Apples may be associated with a healthier gut microbiome. When blended together, you get one powerful, healthy drink.

Many healthy and delicious juices can support long-term weight loss if they’re 100% juice and not the artificially sweetened or flavored juices you find in-store.

Ideal juices for weight loss are low in sugar, high in fiber, and rich in other important nutrients, including vitamins, minerals, and antioxidants. You get more fiber if you choose to blend your fruits and vegetables instead of juicing them, too.

You can use this list as a starting point and experiment with your favorite ingredients to create healthy juices at home using a juicer or blender.