Does celery have a positive impact on weight loss, or is it just another fad diet ingredient? Celery is a nutritional powerhouse with numerous health benefits that can help you jumpstart your weight loss journey. However, it is not a miracle vegetable that will make you shed extra pounds overnight.

This article explores how to use celery for weight loss and what extra benefits and side effects to expect.

Does Celery Affect Weight?

Celery is a low-calorie food that promotes weight loss by boosting metabolism, increasing fat burn, and prolonging satiety.

Most medical weight loss programs add it to their dietary plans because it regulates blood pressure, aids digestion, and improves overall health.

Eating more celery is an excellent way to start your weight loss journey. However, you will need to make other lifestyle adjustments, such as exercising more, to reach your weight goals and stay fit.

How to Use Celery for Weight Loss

This versatile and highly nutritious vegetable can improve the flavor and texture of your meals. You can incorporate celery into your weight-loss meal plan in the following ways:

• Raw - Two chopped raw celery sticks (around 16 calories) will add an extra crunch to your dish. It is a great addition to salads, sandwiches, dips, and spreads.
• Cooked – The recommended serving per meal is one cup, which contains around 27 calories. For added crispiness, you can use it in soups, broths, or stir-fries.
• Juice – The recommended serving is 16 ounces (475 ml) on an empty stomach. However, more research is necessary to support the weight loss benefits of celery juice.

Additional Health Benefits of Celery

In addition to increasing the rate at which your body burns calories, celery offers many other health benefits.

• Nutritionally dense – Celery is often touted as a superfood because it is packed with essential nutrients (e.g., folate, potassium, manganese) and vitamins K, A, B2, B6, and C.
• Anti-inflammatory – Its powerful antioxidant, antibacterial properties can help reduce inflammation, prevent oxidative stress, and strengthen overall immunity.
• Low in calories – Since two celery sticks contain only 15 calories, regular consumption will decrease your daily calorie intake and move you closer to your ideal weight.
• Fiber-rich – This aromatic vegetable is a natural appetite suppressant because it is loaded with dietary fiber, which will keep you feeling full longer. Celery contains both soluble and insoluble fiber that improves gut health, support digestive function, and relieves constipation.
• Water-rich – Celery is 95% water, so it can help you stay hydrated and reduce the cravings that sometimes occur due to dehydration.
• Beneficial for the skin – Its high water content counters loss of skin elasticity while vitamins A, C, and K improve overall skin quality.
• Maintains blood sugar levels – Foods with a low glycemic index help stabilize blood sugar levels, prolong the feeling of fullness, and prevent blood sugar spikes that may lead to diabetes.
• Manages blood pressure – Celery is high in phthalides, a phytochemical that reduces blood pressure by relaxing artery walls to aid blood flow.
• Good for the heart – Potassium, calcium, and vitamin K support heart health and prevent cardiovascular diseases by helping the formation of red blood cells and blood clotting.
• Protects the liver and kidneys – Celery improves kidney health and combats fatty liver by helping the body flush out toxins and reduce fat buildup.
• Boosts metabolism – Metabolic diets recommend chewing raw celery sticks to release digestive enzymes that improve metabolic rate.
• Improves male fertility – Studies indicate a positive impact of antioxidant-rich foods on sperm count and motility.
• Protects eyesight – Vitamins A, C, and E help prevent age-related macular degeneration (AMD), an eye disease that can result in blurred vision.
• Helps fight arthritis – Celery contains phytonutrients that can suppress joint inflammation, aid tissue repair, and reduce the risk of rheumatoid arthritis.
• Prevents cancer formation – Celery is rich in bioactive compounds phthalides and antioxidant compounds coumarins, both of which inhibit the growth of cancer cells.

Note: For more information, check out our in-depth post about celery benefits.

Keep in mind that these health benefits are highly individual and require more scientific evidence. Always consult a doctor or a licensed dietitian before changing your diet.

Celery Risks and Side Effects

Although celery benefits health and weight management in general, it involves certain risks. It is not recommended during pregnancy or for people with kidney inflammation.

The side effects include the following:

• Inhibition of blood-thinning medication (e.g., aspirin) due to high vitamin K levels.
• Reduced effectiveness of methotrexate prescribed to treat certain autoimmune diseases or cancer.
• Photosensitivity (e.g., blistering after a sun exposure).
• Allergic reactions, ranging from skin rashes to anaphylaxis.
• Contractions during pregnancy due to volatile oils, flavonoids, coumarins, and linoleic acid.
• Drowsiness due to high concentration of phthalides, a natural sedative.
• Decreased potassium levels.

Celery and Weight Loss: Frequently Asked Questions

The exact effect celery has on weight loss is still an ongoing debate. With so many conflicting views and solutions, it may be a little confusing.

Here are the answers to the most frequently asked questions to help you get started.

Is Celery Juice Good for Weight Loss?

Many people drink celery juice to lose belly fat or reduce overall BMI. However, there is limited scientific evidence to support the claim that juicing celery is beneficial for weight loss.

Celery juice can be a suitable replacement for high-calorie drinks. You can drink it on its own or add it to green smoothies to make a more nutritionally balanced beverage.

In summary, while celery juice is a great way to hydrate and ingest essential nutrients, juicing removes fiber and can lead to potential digestive issues, such as bloating and gas.

Is Celery Good for Losing Fat?

Celery is a rich source of dietary fiber, which promotes fat loss by curbing appetite, keeping gut bacteria healthy, and slowing down digestion. Combine it with a well-balanced diet and an exercise plan to maximize the results.

Does Eating Celery Speed Up Your Metabolism?

Eating celery can increase metabolism for weight loss because chewing triggers the release of digestive enzymes that impact your metabolic rate. Celery will also increase your daily water intake, helping your body metabolize stored fat and carbohydrates.

How Much Celery to Eat for Weight Loss?

There are no one-size-fits-all recommendations for eating celery to lose weight. Since it is a low-calorie food, caloric restrictions typically do not apply.

Consult a certified nutritionist to adjust the serving size depending on your weight goals, body mass index (BMI), and overall health condition.

Note: Discover 19 practical weight loss tips to get healthy and fit.

Conclusion

Eating nutrient-dense, low-calorie foods is always a good idea if you are on a weight loss regimen. Celery works best if you pair it with a whole-food diet and a regular workout plan. You can use it as a healthy, refreshing snack to enhance satiety and enjoy its additional health benefits.

Contact our weight loss experts at Vibrant Vitality Clinic for more information.