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Drinking Fresh Carrot Juice to Reduce Belly Fat

By Brian Willett ; Updated July 18, 2017

Juice diets are a popular way to lose weight, because the fruits and vegetables required to make the juice are relatively inexpensive and readily available. And many diets focus on losing belly fat, which can increase your risk of diabetes, heart disease, respiratory problems and some cancers, according to the Centers for Disease Control and Prevention. However, it is impossible to target one part of your body for taking off the pounds. You also should not focus your weight-loss efforts on consuming only or mainly one type of food, such as carrot juice.

Liquid Form

One of the drawbacks that makes fresh carrot juice less than ideal for reducing belly fat is that it's a liquid. According to research published in the July 2011 issue of "Current Opinion in Clinical Nutrition and Metabolic Care," carbohydrate-rich liquids are less filling than carbohydrate-rich solid foods, and consistent intake of such liquids may lead to an "increase in long-term energy intake." This lack of satiety can encourage belly fat gain rather than reduction.

Low in Fiber

Carrot juice is low in fiber, which is not beneficial for beating belly fat. Fiber is a nutrient that promotes satiety, but fresh carrot juice contains only 1 g per cup, which is unlikely to satisfy your appetite. Research from the May 2001 issue of "Nutrition Reviews" found that adding 14 g of fiber daily to participants' diets led to a 10 percent decrease in calories consumed. Limiting your calorie intake is the only way to eliminate belly fat.

Lack of Fat

Fresh carrot juice does not contain any dietary fat. Despite the name of the nutrient, dietary fat consumption doesn't directly correlate to body fat, and it may actually help prevent fat gain because it promotes feelings of fullness. In addition, December 1996 research from "The American Journal of Clinical Nutrition" found that increased dietary fat intake promotes higher levels of testosterone. In addition to promoting muscle gain, increased levels of testosterone can promote reduction of body fat, according to a study from the June 2009 issue of "The Journal of Clinical Endocrinology and Metabolism."

High in Carbohydrates, Low in Protein

Carrot juice is rich in carbohydrates, with 14 g in each cup. However, the drink is also low in protein, with just 2 g per cup. This can be detrimental for reducing belly fat; research from the March 2011 edition of "Nutrition & Metabolism" indicates that diets with a high ratio of carbohydrates to protein promote increased energy storage in fat cells and less in muscle cells.


Restricting your dietary intake to just fresh carrot juice or any other single food item isn't a good idea long-term. Eating a balanced diet that provides adequate levels of protein, carbohydrates, fat, vitamins and minerals is the best way to lose weight and stay healthy. To reduce belly fat, increase your activity levels and reduce your calorie intake.

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