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| - Last Updated on March 25, 2024 by Neelam Singh
Quick Take
A video claims that the consumption of a blended mixture of vegetables smoothies help in weight loss. We fact checked and found the claim to be Mostly False.
The Claim
A youtube video by the name Onyi Sunshine Emy having 3.34K subscribers claims that consuming cucumber, ginger, lemon, lime, spinach, and 2 spoons of apple cider vinegar has the potential to help in weight loss.
Fact Check
Can smoothies and juices help in weight loss?
Smoothies are often known as weight loss drink, but their effectiveness is uncertain. According to a 2022 Tufts University Health and Nutrition article, while juice cleanses promise weight loss, scientific evidence is lacking. These cleanses may lead to fatigue, nutrient deficiencies, and excessive sugar intake, potentially causing weight gain and health issues. Similarly, a 2014 review found minimal weight loss from increased fruit and vegetable intake, suggesting the importance of balanced diet for effective weight loss. Therefore, careful consideration is necessary before embarking on a juice cleanse or smoothie-based diet.
Dt. Priyanka highlights the importance of a holistic strategy for successful fat loss. This approach entails identifying the root causes of weight gain, such as inflammation, leaky gut, hormonal imbalances, toxins or slow metabolism. Once the underlying factors are known, custom dietary and lifestyle adjustments can be implemented to facilitate effective fat loss.
Can smoothies contribute to weight loss?
In theory, yes, but practically, perhaps not. Experts are challenging common beliefs about weight loss, suggesting that minor lifestyle changes may not effectively prevent or reduce obesity. A 2017 study found that changes in diet and exercise were more reliable indicators of weight loss than liquid diets. Obese individuals who reduced fat intake and increased physical activity were more likely to achieve significant weight loss. According to National Institutes of Health 41% of obese adults lost 5% of their body weight, and an additional 20% lost 10%.
The paradoxical impact of fruit on obesity was written in a 2016 study. While fruit consumption is generally seen as beneficial for health and obesity prevention, excessive intake or consumption in the form of sugary beverages can lead to more extreme calorie intake. Additionally, some fruits have a high glycemic index, causing a rapid spike in blood sugar levels. Therefore, while fruits are generally beneficial, moderation is essential for inclusion in a balanced diet.
Can a smoothie made with cucumber, ginger, lemon, lime, spinach, and apple cider vinegar help in weight loss?
Individually cucumber, ginger, lemon, lime, spinach, and apple cider vinegar is often known as beneficial for weight loss. Cucumber and spinach are low in calories and rich in water and fibre, promoting a feeling of fullness. Ginger may boost metabolism and help digestion, while lemon and lime provide vitamin C and antioxidants. Apple cider vinegar helps stabilize blood sugar levels and reduce appetite. While this smoothie may offer some potential benefits for weight loss, its effectiveness ultimately depends on various factors such as overall diet, lifestyle, and individual metabolism. It’s important to incorporate this smoothie as part of a balanced diet and healthy lifestyle for best results.
Nutritionist Anurupa Bose explains that apple cider vinegar may help with weight loss by slowing digestion and increasing the activity of fat-burning enzymes. However, it’s not a quick fix for significant weight loss. Considering potential side effects, it’s best to eat as part of a balanced diet and exercise routine.
Anurupa highlights that weight loss primarily relies on diet (70%) and exercise (30%). A regimen of small, frequent meals with controlled portion sizes, incorporating moderate carbohydrates, high-quality proteins, healthy fats, ample fiber, and hydration, along with a mix of cardio, stretching, and high-intensity exercises, is key for healthy weight loss.
Nutritionist Kamna Chauhan explains that smoothie diets involve replacing meals with fruit and vegetable juice, providing better calorie control. However, solely relying on smoothies can lead to allegations of nutrient deficiency and may result in short-term reduction of carbohydrates and fats.
Nutritionist Pariksha Rao said achieving sustainable weight loss through a balanced reduced-calorie diet, regular exercise, lifestyle changes, and additional support like pharmacotherapy or bariatric surgery if needed. Combining weight loss strategies with physical activity is crucial for preventing weight regain.
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