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Keto Nutrition

Juicing on Keto: Is it Good or Bad?

You’ve probably heard about juice fasts. These juice-only cleanses are said to aid with weight loss, detox, and nutrient status.

Getting started is simple. You just need a high-quality juicer and organic product, such as fresh fruit and leafy green vegetables.

But before you run to the store, there are some things you should understand about juice fasting.

Yes, juice fasting may have some health benefits. But not eating solid foods for an extended period comes with legitimate safety concerns.

In this article, you’ll learn everything you need to understand about juice fasting:

Setting the Stage for Ketosis

Ketosis is a natural metabolic state that happens when the body doesn’t have glucose from carbs to use as energy.

In the absence of glucose, the body starts to break down fats, releasing Ketones that can be used as a substitute source of energy. The key to getting into and staying in Ketosis is managing your carb consumption very low.

There are several ways people achieve Ketosis. Fasting is one way.

Whether giving up food altogether or doing intermittent fasting, the body will proceed into Ketosis when its glucose store is used up. These processes can get you into Ketosis for a short period, but you’ll no longer be in Ketosis once you consume enough carbs.

The Ketogenic diet is another approach.

On a Keto diet, you reduce your carbs to as low as 20 grams per day and significantly raise your fat intake. You don’t need fat to get into the state of Ketosis. But specific fats, such as caprylic acid, can facilitate the process, according to a research review published in PeerJ in March 2018.

The increase in fat on a Keto diet also affects the sustainability and longevity of the diet. Because fats are satiating, they can help you feel fuller while limiting carbs and calories.

To lose weight, maintaining your calorie consumption below your calorie expenditure is critical.

What is Juicing?

To put it simply, juicing is the act of creating homemade juices.

While an average person emphasizes adding loads of fruits and vegetables to their juices, those in Ketosis have to be a bit more cautious about what they incorporate. 

With that said, juicing is an excellent way to obtain the nutrients that you need while on the Keto diet.

You have to keep a careful balance of healthy fats while still doing the diet’s low carbohydrate and low sugar rules. If you consume too many carb-laden foods, you’ll take your body out of Ketosis.

Thus, reducing the diet’s effect and ruining all the progress you’ve put in thus far. 

The trick is to make sure that your homemade juices include the right sorts of food. You can also opt for a scoop of Keto-friendly greens in a glass of water if you’re always on the go.

Juicing on the Keto Diet

Juicing can help you decrease your calorie consumption for fat loss, but it is about as sustainable as a water fast.

Although some people juice fast for 30 days, it’s not advisable. You won’t obtain the calories, carbs, fiber, protein, and other nutrients required for good health. In several circumstances, this can stall weight loss.

For one, juice fasting can slow down your metabolism. And you are unlikely to have the energy you need to be active, which is another critical element of the weight-loss equation.

As for keeping your carb consumption low enough to get into Ketosis while on a low-carb juice fast — it’s achievable but challenging.

Many juices contain fruits and are too high in carbs to support Ketosis. For example, a recipe of spinach, kale, apple, collard, and lemon juice may have as much as 25 grams of carbs per serving.

That’s higher than the total daily carb limit for Keto diets such as Atkins 20. If you were to drink only one juice beverage a day, you could potentially reach Ketosis.

But how long would you be able to support that and remain in Ketosis?

Low-Carb Juice Fast

Various fresh vegetables can be eaten whole — either raw or cooked — on a Ketosis diet without overdoing your daily carb limit.

But you have to use many more fresh fruits and vegetables than you would be able to eat in a sitting to produce one glass of juice. Therefore, you get a concentrated volume of carbs in an 8-ounce glass.

For that idea, juicing fruits is out of the question. But even juicing vegetables alone can set you over your carb limit.

For example, a recipe containing celery, parsley, mint, cucumbers, and lemons gives about 26 grams of carbohydrates (20 grams net carbs) per serving. Unless you intend to drink only one juice beverage a day, you will exceed the prescribed carb intake for Ketosis.

That said, there are alternatives.

Celery only holds 3 grams of carbs per cup, and half of that is fiber, according to the USDA. You spend most of the fiber juicing, so you’d be left with a very low-carb drink.

Theoretically, you could juice about 13 cups of raw celery per day and stay right around 20 grams of carbs.

Keto Smoothie and Juice Recipes

Take a sip on a Keto green smoothie or green juice, and you have an easy way to promote weight loss, higher energy, and glowing skin.

While regular green smoothies and green juices look healthy, take caution. The high sugar content can destroy these fantastic benefits.

Whether you’re on a low-carb or Keto diet or you just want to have a healthy green drink, these detoxifying smoothies and green juices taste so good. With all the flavorful ingredients and healthy fats, you won’t drop the sugar at all.

Pineapple-Ginger Low-Carb Smoothie

Avocados make this dairy-free green smoothie very rich and creamy. This drink is excellent for green smoothie newbies since the avocado poise the green tonic taste from the cucumbers and romaine lettuce.

Pineapple and kiwi also give a tropical-flavored taste. Take out the kiwi if you’re sensitive to the histamines, and double down on pineapple instead.

Ingredients

  • 4 cup of filtered water
  • 1 cup romaine lettuce
  • 1/3 cup chopped fresh pineapple
  • 2 tbsp fresh parsley
  • 1 tbsp fresh ginger, peeled and chopped
  • 1 cup raw cucumber, peeled and sliced
  • 1/2 cup kiwi fruit, peeled and chopped
  • 1/2 Hass avocado (remove pit and scoop the flesh out of shell)
  • 1 tbsp granulated sugar substitute

Preparation

Combine all of the ingredients in a blender and blend until smooth. Serve cold. Leftovers will keep several days in the fridge. Shake well before serving.

Keto Creamy Matcha Vanilla Smoothie

With just 3.6 net carbs, this fiber-rich green smoothie possesses lots of healthy fats to keep you in Ketosis and course you over until your next meal.

Vanilla extract, matcha, and monk fruit sweetener change this spinach-packed smoothie into a drink perfect for matcha lovers. To stay bulletproof, use coconut milk as your dairy option and gently steam the spinach.

Ingredients

  • 2/3 cup (20g) spinach blend
  • 1/2 medium avocado (~135g)
  • 1 scoop (10g) MCT oil powder
  • 1 tsp pure vanilla extract
  • 1/2 tsp matcha powder
  • 1 tbsp (12g) golden monk fruit sweetener 
  • 1/2 cup (120mL) coconut milk (from a carton)
  • 2/3 cup water
  • 5 ice cubes

Optional additions:

  • 1/2 tbsp (~6g) chia seeds, soaked in 2 tbsp water for 15 minutes
  • 1 tbsp (~6g) collagen powder
  • 1/4 cup vanilla protein powder
  • 1/2 tsp maca root powder
  • 1/2 tsp turmeric

Preparation

Add all ingredients to a blender and blend until well-combined. Serve and enjoy!

Chocolate Green Smoothie

A Keto green smoothie recipe that includes chocolate? Why not?

Cocoa powder turns this green smoothie taste like a dessert. Meanwhile, the coconut cream and frozen berries transform it into a thick, milkshake-like mixture.

Because raw spinach holds performance-sapping oxalates, so you better lightly steam it first.

Ingredients

  • 50 g frozen berries of choice
  • 250 ml coconut cream
  • 100 g spinach chopped
  • 25 g cocoa powder
  • 1 tbsp granulated sweetener of choice
  • 0.5 tbsp granulated sweetener of your choice

Preparation

Put everything in a blender and whiz up until as smooth as possible. The smoother you can get the texture, the more you can hide it from your children.

Detox Green Smoothie With Parsley and Cucumber

Packed with fresh parsley, ginger, and lemon, this Keto green smoothie recipe detoxifies and increases your acid-alkaline balance. The zesty and refreshing flavor will energize you.

To keep your green smoothie Keto-friendly, substitute pineapple for oranges to keep the sweetness and texture. It will also help if you steam the spinach a bit.

Ingredients:

  • 1 Handful of parsley
  • 1 Cucumber
  • 1 Lemon
  • 1 inch of ginger root
  • 1 Handful of spinach
  • 1 Orange
  • 2 Small carrots (optional)
  • Water + ice cubes

Preparation

  1. Cut the lemon, ginger, cucumber, carrots, and orange into smaller pieces. Both the lemon and orange can be blended with the skin, depending on how powerful your blender is.
  2. Add all ingredients in a blender in this order: cucumber, orange, lemon, parsley, spinach, carrots, ginger, water, and ice cubes.
  3. Blend at high speed for 30 seconds, followed by 30 seconds at low speed. Serve!

Wintergreen Juice

Here’s a Keto green juice recipe that’s worth drinking on a chilly day.

Ginger produces natural heat in the body and adds a natural tonic taste to a hearty cabbage base. This is undoubtedly a different green juice variation that will keep you over until your next meal.

Use only half of the slice of pear to keep your sugar and carbs down.

Ingredients

  • 1/4 green cabbage
  • 6 romaine (cos) lettuce leaves
  • ½ cucumber
  • 1 in (2.5 cm) piece of ginger
  • 4 sprigs of fresh mint
  • 1 pear

Alternatives

  • Cabbage – kale, collard greens or swiss chard, spinach (chard and spinach are thyroid-friendly)
  • Romaine – spinach and lettuce
  • Cucumber – celery
  • Ginger – turmeric, lemon, lime
  • Mint – basil, rosemary
  • Pear – granny smith apple

Preparation

  1. Wash all the produce well.
  2. Slice cabbage into a wedge that will fit into the juicer chute.
  3. Keep stems on mint when juicing – wrap around the cucumber
  4. Juice all ingredients and enjoy!

Anti-Inflammatory Ginger-Pear Juice

This Keto green juice recipe includes rosemary, which is a natural anti-inflammatory. It’s matched perfectly with potent ginger.

Since pears are a suspect fruit on a Keto diet, use only half of one to keep your sugar and carb count down.

Ingredients

  • 2 celery roots (celeriac)
  • 1 inch (2.5 cm) piece of ginger
  • 1 pear
  • 6 leaves romaine
  • 2 sprigs rosemary

Alternatives

  • Celery root – fennel, celery, jicama
  • Ginger – lemon, lime, turmeric
  • Pear – granny smith apple
  • Romaine – spinach, kale, lettuce
  • Rosemary – sage, basil

Preparation

  1. Wash all the produce well.
  2. Juice rosemary with the stem on, wrapping around celery root or pear to get the most yield.
  3. Juice all ingredients. Enjoy!

Collagen-Boosted Green Juice

This refreshing and nourishing Keto green juice recipe is served with celery, lemon, herbs, and cucumber. Parsley and mint provide an herbaceous taste, while the collagen powder supports your gut and skin.

Ingredients

  • 1/2 bunch of celery, roughly chopped
  • 1 cup of roughly chopped parsley (loosely packed)
  • 1 cup of roughly chopped mint leaves (loosely packed)
  • 2-3 lemons or limes, peeled and chopped
  • 2 medium-sized cucumbers, roughly chopped
  • 1 scoop Collagen Protein

Preparation

  1. Add the celery, parsley, mint, cucumber, lemon, or limes to your juicer and collect all the juice.
  2. Add the juice and collagen to your blender and blitz together for 30 seconds to combine evenly. Or simply mix the juice and collagen using a fork.
  3. Pour into 2 glasses. Serve chilled.

What to Include

While the perfect Keto diet juice may consist of a pureed steak, this isn’t a palatable choice.

Instead, you’d want to add protein and fats to your juices in other ways. Keto’s whole point is to ingest healthy fats and protein-filled foods while reducing the number of carbohydrates and sugars.

MCTs (medium-chain triglycerides) are the essential fat molecules found in coconut oil. MCTs are excellent sources of fuel for the body, with many clinically researched health benefits. 

So, you need to guarantee that your juices include mostly fats and proteins. In Ketosis, Fat provides you with a constant amount of energy and mental clarity.

To ensure that you have sufficient of this compound in your juices, consider adding one or more of these to them:

Chia Seeds

Chia seeds are more than just those compounds that get soiled on a Chia pet and grown into unusual looking houseplants. 

They are a very healthy supplement to your juices. Chia seeds carry Omega 3 fatty acids and antioxidants.

They can enhance your brain health and eliminate free radicals.

If you don’t want to add Chia seeds, incorporate plenty of fats, such as coconut oil, butter, olive oil, or MCT oil powder. These will help keep your diet well-balanced.

Beets

This sounds like a weird addition to juice, but research has proved that beet juice can boost athletic performance.

Although following the Keto diet doesn’t mean that you need to become a full-on athlete, beets do carry performance-enhancing elements like electrolytes.

To put it simply, if beets aid athletes with their performance, they can help you stay on the Keto diet as well.

Right Balance of Fats and Nutrients

As you can see, juicing, when done correctly, is the right way of enhancing your diet. You just need to avoid sugary foods, pay attention to your ingredients’ alkalinity, and ensure that the majority of your juices consist of protein and fats.

Try considering a Keto-friendly Powdered Greens product with MCT Oil for sustainable mental and physical energy.

What to Avoid

The most important thing that you don’t want to do when creating juices while on the Keto diet is to incorporate what is known as “obesity traps.” These are sugar-filled fruits and vegetables that can surely take you out of Ketosis.

Sugar is comprehended for its ability to induce people to gain weight. It also slows you down, particularly after that well-known after-effect called the “sugar crash.”

Most juicing recipes call for a large quantity of these sugary fruits and veggies, such as:

  • Carrots
  • Apples
  • Kale
  • Cucumber
  • and so on, because they taste good.

After all, several people have an affinity for sweet foods. It also doesn’t help that by incorporating these foods into your juice, you’re pushing their fiber amounts away and upping the sweetness factor.

If you’re on Keto, this won’t work at all. Since Keto requires you to replace some nutrients, you’ll need to add plenty of fiber in your meals to keep your bowels in good working condition.

An added reason why these sugary juice additions are bad is because of your fructose levels.

The purpose of the Keto diet is to get your liver to burn off the fat that it’s stored. When your fructose levels increase, your pancreas goes into overdrive while your liver doesn’t.

This fructose becomes reserved fat in your body. As a result, you’ll surely gain weight, not lose it!

When you reach a proper Keto-approved juice, you’ll be replacing the sugar with plenty of fiber and fats. Your liver will process these, which will burn off any other fats that have been stored there. You’ll lose weight instead of gaining.

Things to add into a proper low-carb, high-fiber juice include:

  • Celery
  • Kale
  • Spinach
  • MCT Oil Powder (For added healthy fats)
  • Almonds
  • Potato starch
  • Avocado
  • Coconut milk

Things to Consider

Another thing to watch for when making your own Keto diet juices is the alkalinity of the mixture. This is something that many weightlifters keep an eye on when creating their juices.

They need to guarantee that their muscles don’t become packed with lactic acid as they exercise. Too much of this acid can indeed cause fatigue and weakness.

It creates a condition where they won’t build their muscles up, and they can’t work out for as long. The metabolism is affected by this, which is why it’s also something that people on the Keto diet need to watch out for.

Keto’s whole point is to jumpstart the metabolism and make the body burn off some of its fat stores. It won’t be able to burn fat when there’s too much lactic acid in the muscles!

Can I Juice on Keto?

Juicing while on your Keto diet can be a great way to get a TON of nutrients that can be hard to get from just eating meals alone. But juicing can be very high in carbohydrates.

And we are not just talking about store-bought juice. We are talking about fresh, low carb juice.

So is it possible to achieve the benefits of juicing without kicking yourself out of Ketosis? Of course! 

The reason fruit does not raise your blood sugar is because of the fiber found in the skin and pulp. The fiber slows down the consumption of sugar. But when you juice fruit, the fiber is separated, and the sugar is the only thing left.

It’s also essential to understand that fruit is made of fructose, a type of sugar that can only be processed in the liver. That can be very overloading on the liver if you are drinking a lot of fruit juice.

So if you want fruit in your diet, eat it in its complete form and leave the vegetables’ juicing. 

Final Thoughts

Your Keto juice foundation should generally be a veggie that contains a fair amount of water because they are low in carbohydrates.

Cucumbers, celery, and leafy greens are excellent for that. You can also include herbs into your low carb juice for taste, such as cilantro.

The key is to fill up your juicer with mostly vegetables less in sugar. So if you want to add a little sweetness to your Keto juice, that is a safer route to go.

Also, red bell peppers are an excellent source of vitamins A, and C. Red bell pepper carries more vitamin C than an orange!

Sources