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| - Last Updated on April 10, 2023 by Neelam Singh
Quick Take
A social media post showcases a recipe of a cucumber, chia seed, and lemon smoothie as a part of a 21-day weight loss smoothie diet plan for weight loss. Upon fact-checking, it has been determined that the claim is mostly false.
The Claim
A facebook video promoting a cucumber, chia seed, and lime smoothie as a weight loss solution has been circulating on Facebook. The accompanying caption states that a 21-day weight loss smoothie diet plan with over 36 daily meal-replacement smoothie recipes, shopping lists, whole food meals, snacks, and more is available. The video has garnered 4,300 likes and 1,500 shares.
Fact check
Do smoothies/juices help in losing weight?
Not exactly, while some people believe that smoothies and juices can help with weight loss, there is no clear-cut answer. A 2022 article from Tufts University Health and Nutrition cautions that while juice cleanses are marketed as a way to detoxify and shed pounds, there is little scientific evidence to support their effectiveness. Additionally, juice cleanses can cause fatigue, nutrient deficiencies, and high sugar intake, which can lead to weight gain and other health issues. Similarly, a 2014 review found that increasing fruit and vegetable intake had little impact on weight loss, and suggested that future weight loss interventions should focus on a combination of dietary changes and increased physical activity. Therefore, it’s essential to take these factors into consideration before deciding if a juice cleanse or smoothie diet is right for you.
Does the combination of cucumber, lime and chia seeds juice help in weight loss?
Maybe. Each cucumber, chia seeds, and lemon is known to offer a range of health benefits, and there are numerous studies that demonstrate their nutritional value. Cucumbers are low in calories and high in water content, making them a great choice for hydration and weight management. Chia seeds are a good source of fiber and omega-3 fatty acids, and have been shown to lower blood pressure and improve heart health. Lemon is rich in vitamin C and antioxidants, which support immune function and may help reduce inflammation.
There is little to no scientific evidence to support the claim that a mixture of cucumber, lime, and chia seeds aids in weight loss. While these foods are nutrient-dense and low in calories, no research has specifically investigated the weight-loss effects of this combination. However, including these foods in a balanced, calorie-controlled diet can aid in overall weight loss efforts. It’s important to keep in mind that weight loss requires a combination of dietary changes and physical activity, and no single food or combination of foods can lead to significant weight loss alone.
The page on which the video was posted has over 4,000 followers and is linked to the Smoothie Diet program website as per the caption written below the video. The program was created by Drew Sgoutas, a self-proclaimed health coach and author, but there is limited information available about him online. The program involves replacing two meals per day with smoothies and claims to improve overall health and aid in weight loss. However, the credibility of the program’s testimonials is questionable, as a video featuring a woman has been found to appear under different names on multiple YouTube videos.
What is the effectiveness of meal replacements for weight loss?
Meal replacement diets using liquid juices are not effective in the long-term due to their lack of fiber content, which does not provide satiety for an extended period. In contrast, whole fruits can provide satiety for a longer time due to their increased fiber content. The 2018 article presents findings from a randomised controlled trial evaluating the effectiveness of two weight loss interventions – meal replacements and a home food environment intervention – over a 24-month period. The study found that both interventions were effective initially but the study also suggests that home food environment intervention is more sustainable in the long-term weight loss journey.
Dr. P. Rammanohar, Research Director, Amrita Centre for Advanced Research in Ayurveda (ĀCĀRA) sys “According to the Ayurvedic view, obesity is a challenging condition to treat, and there is no magical remedy to cure it. The text states that it is almost incurable and that stress management, lifestyle changes, and dietary modifications are the main approaches to treatment. Medicines, whether internal or external, are only supportive, and compliance with the comprehensive treatment protocol is essential for better results. Obesity requires an individualised treatment plan to achieve success”.
Dt. Priyanka suggests that a comprehensive approach is necessary to achieve successful fat loss. This involves identifying the underlying causes of weight gain, which may include inflammation, leaky gut, hormone imbalances, toxins, low metabolism, or the use of certain medications. Once the root cause is determined, appropriate dietary and lifestyle modifications can be made to achieve effective fat loss.
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