Weight gain is becoming an ever-growing global health issue. Unfortunately, with our modern, time-pressed lifestyles, it is too easy to put on extra pounds. To help combat this, it is essential to make simple dietary changes that are both practical and effective.
Amla, commonly referred to as Indian gooseberry, is a green fruit with a sour and bitter taste. It is packed with iron, calcium, fibre, and vitamins C, E, and A and is renowned for its potential health benefits. Amla is an excellent source of essential vitamins, enhancing the immune system.
One can consume fresh amla as a powder or a drink or even directly as a fruit. Experts believe that regularly consuming amla can help burn fat and thus amla juice has become increasingly popular as a weight-loss aid
Is Amla Juice Good For Weight Loss?
Rich in antioxidants and boasting a high vitamin C content, amla is a superfood that can offer a range of health benefits. Amla juice is an excellent aid for weight loss due to its high antioxidant content and the ability to flush out toxins from the body. It can also reduce cravings, giving you more control over your food intake.
In addition, its high vitamin C content can also help increase metabolism and burn fat. Finally, its ability to regulate digestion can further contribute to weight loss.
Read more: Weight Loss Foods – The Ultimate Guide from Nutrition
Since amla juice is low in calories and contains no added sugar, it is a great option for reducing caloric intake.
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For example, a 150g serving of amla juice contains only 66 calories, 1g of protein, 1g of fat, and 15g of carbohydrates.
A glass of amla juice before a meal can help prevent overeating and keep you full longer. Additionally, amla is high in fibre and contains tannic acid, which can reduce bloating and ease constipation.
Amla Juice Benefits for Weight Loss
Drinking amla juice can be beneficial for weight loss, as it can help to accelerate metabolism and maintain overall health. It is helpful for weight loss and has many other benefits that make it an excellent choice for those looking to improve their health.
1. Amla Juice Detoxifies the Body
It is vital to ensure a healthy digestive system, as it contributes to a person’s overall health. One can do this by making good lifestyle choices and eating regularly.
Detoxing can benefit those wanting to lose weight, as it can reduce fat or water retention. To detox without supplements, amla juice is an excellent option.
That is because it is high in fibre and helps eliminate toxins, manage digestion, maintain gut health, and prevent constipation, which can speed up weight loss.
2. Amla Juice Helps Improve Digestion
Amla juice is highly nutritious. It has many health, skin, and hair benefits. Research also shows that regularly consuming amla juice can help clear the digestive tract and improve digestion, which is essential to weight loss.
Read more: 7 Healthy Foods to Improve Digestion
Amla juice is an excellent source of dietary fibre, which is necessary to maintain healthy and regular bowel movements. Furthermore, drinking amla juice can help to detoxify the body while aiding in nutrient absorption.
As a result, the body can receive the right fats, and the waste is easily flushed out.
3. Amla Juice Regulates Blood Sugar
Studies have revealed that regular consumption of amla juice can regulate blood sugar levels and help prevent diabetes.
That is because the chromium in amla juice plays a significant role in controlling the sugar level. It does so by aiding in the metabolism of carbohydrates, thus allowing the body to be more responsive to insulin.
Amla helps decrease inflammation in the pancreas, the organ responsible for secreting insulin. With this mechanism, amla helps to prevent obesity caused by diabetes and high blood glucose levels.
4. Amla Juice Boosts Metabolism and Energy Levels
If you want to lose weight, you need to boost your metabolism. A slower metabolic rate can be a contributing factor to weight gain. Boosting your metabolism can help you burn more calories and amla juice can be just what you need.
Read more: 10 Ways to Boost Your Metabolism
Exercise is an essential part of any weight loss journey. It is no secret that you need a lot of energy to exercise regularly. Amla juice is the perfect beverage, as it will keep your energy levels high while making you feel refreshed and hydrated.
The HealthifyMe Note
Amla can greatly aid your weight loss journey as it helps regulate blood sugar levels, keeps your stomach full for longer, promotes a healthy digestive system, and boosts your metabolism. However, it is important to note that amla alone is not enough to achieve your weight loss goals. A healthy lifestyle and diet are essential for successful weight loss and better overall health.
How to Make & Use Amla Juice for Weight Loss?
Studies suggest that amla juice is rich in antioxidants and can help boost metabolism, reduce inflammation, and improve digestion, contributing to weight loss.
If you’re looking to incorporate amla juice into your weight loss routine, here’s what you need to do:
- Purchase fresh amla fruits, wash and pat them dry, and cut them into small pieces.
- Blend the pieces until you form a smooth paste.
- Then strain through a fine mesh sieve.
- Now, pour the strained amla juice into a clean bottle or jar, and store it in the refrigerator for up to a week.
To use the juice for weight loss, consume 30-50ml daily on an empty stomach, either mixed with water or added to your smoothies and other healthy beverages.
The HealthifyMe Note
Amla juice is a nutritious beverage with many health benefits due to its high vitamin C content. Several studies prove vitamin C benefits, such as enhanced immune system performance and hair growth, improved digestive health, and better kidney, liver, and heart health. It is easy to make at home and offers vitamin C, which aids in detoxification and reduces inflammation while boosting the immune system. In addition, it has powerful antioxidant, revitalising, and anti-ageing properties.
Amla Juice for Weight Loss – The Precautions
Incorporating amla juice into your weight loss routine can be a great way to boost metabolism naturally and encourage healthy weight loss.
However, it is important to remember that amla juice may interact with certain medications and can cause side effects such as gastrointestinal upset and allergic reactions in some individuals.
Therefore, it is important to talk to a healthcare professional before adding amla juice to your routine, especially if you are pregnant, nursing, or have a medical condition. While amla juice is a superfood with many health benefits one should always have it in moderation.
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The expert nutritionists can create a customised plan for you based on your health condition and provide dietary tips for making your journey to a healthier weight successful. The HealthifyMe app provides access to various healthy recipes, including amla juice.
The Conclusion
Amla juice is a superfood packed with minerals, amino acids, and vitamin C (the key component of protein). It is also rich in potent antioxidants like vitamin C, which help protect against oxidative stress and the issues and diseases it can bring.
Adding amla juice to a healthy diet and exercise plan can greatly benefit weight loss; however, it is important to note that one should consume it in moderation.
Consult a healthcare professional before incorporating amla juice into your routine.
Frequently Asked Questions (FAQs)
Q. How much Amla juice should I drink for weight loss?
A: It is important to consult a healthcare professional before adding it to your diet. The amount can depend on the form of amla you are taking and your health requirements and objectives. Generally, the recommended dosage is 30-50ml per day. It is usually best to have the juice on an empty stomach in the morning or before meals.
Q. Can we drink Amla juice daily for weight loss?
A: Consuming amla juice daily in moderate amounts is generally safe. However, due to its high vitamin C content, it may interfere with the absorption of certain medications, so it is best to consult a healthcare professional before adding it to your diet to determine an ideal daily dose.
Q. What will happen if we drink Amla juice daily?
A: Drinking amla juice daily may provide many potential benefits, such as better metabolism and fat burning due to its high vitamin C content. Additionally, amla is a good source of fibre, promoting feelings of fullness and, thus, weight loss. Its rich antioxidant content has anti-inflammatory properties, which may help strengthen the immune system and ward off illnesses. Amla is also thought to have anti-ageing effects and may improve the appearance of wrinkles and blemishes.
Q. Is amla helpful in reducing weight?
A: Amla is an excellent food for weight loss, as it is high in vitamin C, which helps to increase metabolism and burn fat in the body. It also contains a good amount of fibre, which can help to keep you feeling full and reduce hunger cravings, leading to a natural decrease in calorie intake. Additionally, it is rich in antioxidants and anti-inflammatory properties, contributing to its weight loss effects.
Q. What are the side effects of amla juice?
A: Consumption of amla juice can lead to gastrointestinal upset, such as stomach pain, nausea, and diarrhoea. People with diabetes should be aware that amla juice may cause their blood sugar levels to drop and should monitor their levels closely. Additionally, medications such as blood thinners and blood-sugar-lowering drugs could be adversely affected by amla juice, so anyone taking medications should speak with a healthcare professional before adding it to their diet.
Sources of Research
1. Gul M, Liu ZW, Iahtisham-Ul-Haq, Rabail R, Faheem F, Walayat N, Nawaz A, Shabbir MA, Munekata PES, Lorenzo JM, Aadil RM. Functional and Nutraceutical Significance of Amla (Phyllanthus Emblica L.): A Review. Antioxidants (Basel). 2022 Apr 22;11(5):816. doi: 10.3390/antiox11050816. PMID: 35624683; PMCID: PMC9137578.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9137578/
2. Amla, a Marvelous Fruit for Type -2 Diabetics: A Review by K. V. Santhi Sri, S. Rajamani and Sravanim Simhadri. International Journal of Current Microbiology and Applied Sciences
ISSN: 2319-7706 Special Issue-5 (October-2017) pp. 116-123
https://www.ijcmas.com/special/5/K.%20V.%20Santhi%20Sri,%20et%20al.pdf
3. Khalid Muzaffar, Sofi SA, Makroo HA, Darakshan Majid, Dar BN. Insight about the biochemical composition, postharvest processing, therapeutic potential of Indian gooseberry (amla), and its utilisation in the development of functional foods- A comprehensive review. J Food Biochem. 2022 Mar 27:e14132. doi: 10.1111/jfbc.14132. Epub ahead of print. PMID: 35342961.
https://pubmed.ncbi.nlm.nih.gov/35342961/
4. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.
https://pubmed.ncbi.nlm.nih.gov/29099763/
