Nowadays, drinking green juice has become a symbol of a healthy lifestyle. On social networks, you can easily see images of refreshing green glasses of juice, often promoted as a “miracle drug” to help lose weight, purify the body and bring radiant skin.
But there is a truth that few people talk about: if you drink it the wrong way, green juice can make you gain weight again, even faster than when you stop dieting.
What is green juice?
The concept of “green juice” sounds simple, just juice from vegetables and fruits, right? But in fact, the recipe and mixing method are the factors that determine the nutritional value as well as the impact on weight.
A glass of green juice usually includes: kale, celery, cucumber, spinach, lemon, ginger, and only a small portion of fruit to create natural sweetness. It provides vitamins, minerals, antioxidants and is very low in calories.
However, in reality, many people have accidentally turned green juice into “premium fruit juice”. When too much apple, pineapple, pear, or even honey and syrup is added, the amount of natural sugar (fructose) increases sharply. And this leads to a significant increase in calories.
A glass of “green” juice that looks healthy can contain up to 200–300 calories and more than 30g of sugar, almost equivalent to a can of soda. When you drink it every day without adjusting your other diet, those extra calories can cause your weight to increase again without you even realizing it.
Why does drinking green juice the wrong way make you gain weight?
There are three main reasons why green juice becomes a “double-edged sword” in weight loss:
1. Drinking too much and using it as a meal replacement
Many people choose to skip breakfast or eat less and drink a glass of green juice to “cleanse the body”. However, this causes a sharp decrease in the amount of protein, healthy fats, and fiber in the body – factors that help you stay full longer and maintain energy.
When the body does not receive enough nutrients, it will react by stimulating stronger cravings later in the day, leading to overeating and weight gain.
2. Lack of fiber
The juicing process often removes almost all of the fiber in vegetables. Without fiber, natural sugars are absorbed very quickly into the blood, causing blood sugar to spike and then drop rapidly, causing hunger and fatigue.
At that time, you tend to look for sweets or starches to regain energy, causing the weight loss process to be interrupted.
3. Drinking at the wrong time
Drinking green juice right after a meal or late at night causes the body to take in more energy without having time to use it up. Moreover, if you choose a type with too much fruit, the excess sugar at the end of the day can easily be converted into stored fat.
Signs you’re drinking green juice wrong
If you’ve been drinking green juice regularly but still see the signs below, it’s very possible that you’re drinking it the wrong way. Specifically:
- Your weight is coming back or not decreasing;
- You feel hungry faster, tired, or crave sweets more than before;
- Your skin doesn’t improve, or even becomes duller due to nutritional imbalance;
- You feel “dependent” on juice for energy every morning —
Green juice is only effective when added to a balanced diet, and cannot completely replace meals or water.
Drink green juice the right way to lose weight effectively
If used properly, green juice can be a great part of your weight control strategy. Here’s how to get the most out of it:
1. Keep the ratio of vegetables to fruits reasonable (70:30)
The more green vegetables, the lower the amount of natural sugar. Choose vegetables like celery, kale, spinach, or cucumber as the base, then add a small portion of fruit like green apple, kiwi, or lemon to balance the flavor.
If you are just starting out, you can gradually increase the proportion of vegetables over time to let your body get used to it.
2. Drink with a snack, not a meal replacement
Green juice cannot provide enough energy and nutrition to maintain activities during the day. Use it as a supplement. For example, drink it with a light breakfast of oatmeal or boiled eggs. This helps stabilize blood sugar and avoid feeling hungry quickly.
3. Do not add sugar, honey, or syrup
If you find the juice too bland, use lemon, ginger, mint, or green pineapple for a natural flavor.
Adding any form of sugar will defeat the whole “detox” and “low-calorie” meaning of this drink.
4. Drink immediately after juicing
Juice that has been left for a long time is susceptible to oxidation, losing vitamins and beneficial enzymes. It is best to drink it within 15–30 minutes of juicing. If you need to take it with you, store it in a sealed glass bottle and keep it refrigerated.
5. Drink it in the morning or after a workout
These are the two times when the body absorbs nutrients best. After a workout, a glass of green juice can help rehydrate, replenish antioxidants and support muscle recovery, instead of choosing a sports drink containing
In short, when used properly, green juices not only help you lose weight but also improve your energy, skin and digestive system. Remember, no juice can magically “burn fat”, but when combined with a balanced diet and reasonable exercise, a glass of green juice every day will become a great companion on the journey to regain a healthy and sustainable body.
