What Does Scientific Evidence Say
The scientific research on meal replacement shakes isnt particularly positive. Studies that weight loss companies promote on their websites arent usually very rigorous. They typically involve small numbers of participants and only measure short-term outcomes, which makes their results less valid.
One systematic review examined 45 studies of commercial weight-loss programs, including Optifast and Slim-Fast shakes. The Optimfast results showed successful short-term weight loss but these tailed off after 6 months. For Slim-Fast, it concluded that results were mixed so no concrete outcome either way.
Commercial weight-loss programs dont seem to be very effective in general. Another systematic review looked at 25 weight loss studies involving meal replacements, calorie-counting, and pre-packaged meal programs
They found that 57% of the participants lost less than 5% of their initial body weight and over 30% dropped out. The researchers concluded that commercial weight-loss programs frequently fail to produce weight loss and many consumers find them unsustainable.
What Is A Weight Loss Smoothie
A beverage you can make at home, combining ingredients that are perfect to your taste while being low calorie and rich in healthy nutrients.If youre on a quest to slim down or maintain a healthy weight, then the typical contents of your smoothies should be 2-3 cups of vegetables or packed leafy greens and 2 pieces of fruit.The number of vegetables should always be larger than the fruits. Making a smoothie that’s dominantly fruit means it would contain too much fruit sugar , which isn’t diet-friendly!In this guide, well show you exactly what fat-busting ingredients are best to use and what to avoid. Youll also get our own personal smoothie recipes to help you get started.
Weight Loss Smoothies You Can Make At Home Healthkart
Here are 10 weight loss smoothies you can make at home in a jiffy. You can add your favorite flavor, fruits, and nuts to make it an ultimate dose of nutrition. Weight loss is not a one day task it is a lifestyle choice that we all should make. There is a misconception that weight loss diet is boring and consists of only boiled food.
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Green Weight Loss Smoothies
Popping into a juice bar for a cold cup of extruded kale juice may be all the rage, but when it comes to both nutritional impact and weight-loss power, juices cant hold a candle to smoothies.
- First, most commercial juices use apple juice, which is a high-sugar, low-nutrient base.
- Second, juicing strips all the natural fiber out of produce: the rough stuff is what makes it good.
- And third, juices lack fat and protein without these crucial elements, youre getting no fat-burning, metabolism-boosting benefits.
Next time you want to drink your veggies, blend up one of these seriously nutritious recipes from the book Zero Belly Smoothies.
All recipes make one serving.
When Should I Drink Smoothies To Lose Weight
When is the Best Time to Have a Smoothie?
- In the Morning. If you typically have a hard time getting started in the morning, prepping your smoothie ingredients in your blend cup or pitcher in advance makes things easier. …
- Before and After a Workout. …
- Lunch On-The-Go. …
- For Sleep and Relaxation.
Recommended Reading: How To Make A Banana Smoothie Bowl
You May Stop Eating Fruits And Vegetables In Their Original Form
Ive counseled patients who dont like eating vegetables but will happily blend vegetables for a smoothie. They rely on smoothies so much that they stop eating fruits and vegetables in their original form, says Jones. This is a disservice for adults and especially children because everyone needs to be exposed to a variety of foods, including fruits and vegetables.
Nutritionists’ Favorite Weight Loss Smoothies
For this selection, I asked the country’s top nutritionists to share with me their favorite weight loss smoothies, keeping the best weight loss foods in mind, and the results are all delicious and nutritious. Pay attention to the protein countsâif it’s under 25 grams, you don’t want them as a meal replacement, but rather paired with a meal.
All recipes serve one unless otherwise indicated.
“I really love this weight loss smoothie because it tastes super-decadent, but in reality is just loaded with a ton of natural, unprocessed, and healthful ingredients. The cocoa powder is a good source of flavonoids that are both brain and heart-healthy, and also makes the smoothie taste like I’ve added a ton of chocolate. In addition to the healthy cocoa, this smoothie also has other healthy ingredients like raspberries that are a source of immune-boosting vitamin C, and the spinach that’s a source of energizing B vitamins. If I have this smoothie post-workout, I’ll also add a plant-based protein like sprouted rice or pea protein to help my muscles recover more quickly.”
by Kristin Reisinger, MS, RD, CSSD, founder and owner of IronPlate Studios
- ½ cup frozen mixed berries
- Handful of spinach
- 8 oz unsweetened Silk almond milk
- 1 scoop plant-based vanilla protein powder
NUTRITION: 230 calories / 2.5 g fat / 20 g carbs / 5 g fiber / 7 g sugar / 26 g protein
by Cassie Bjork, RD, LD of Redefined Weight Loss
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How Do Weight Loss Smoothies Work
First, Im going to be real with youDrinking smoothies isnt a magic bullet guaranteed to drop pounds of fat. Ive seen it again and again, how great results rely on combining good nutrition, enough exercise, and proper rest and relaxation.Having said that, there are several features that are common to fat-busting smoothies, and they’re the secret behind their effectiveness:
Thumbs Up: Good For Breakfast Skippers
Like most dietitians on our medical board, Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility, believes smoothies can be appropriate for weight loss, depending on the ingredients chosen, the portion size enjoyed, and what’s included in the eating plan for the rest of the day. Smoothies can be particularly useful to “breakfast skippers,” she says.
“We know that 90% of Americans are not eating the recommended servings of produce and people who regularly eat breakfast tend to have fewer nutritional gaps, which may help support weight loss goals,” says Manaker.
Smoothies should always contain healthy carbs, protein, healthy fat, and fiber to promote satiety. And portion sizes should be appropriate.
“Chia seeds and hemp seeds are easy additions to weight loss smoothies that check the healthy fat, fiber, and protein boxes, making them typical go-to ingredients when I am guiding clients about how to create a weight loss-friendly smoothie,” Manaker says.
Recommended Reading: Smoothies Recipes To Boost Immune System
Do Smoothies For Weight Loss Actually Work
When you replace your standard breakfast with a weight loss smoothie, you can lose weight.
On the Zero Belly Smoothies diet, a 39-year-old emergency-response adviser from Katy, Texas, Fred drank Zero Belly Smoothies as part of his weight-loss program. “I noticed results in the first week,” he says. “It really was amazing.” Fred lost 21 pounds and 5 inches off his waist over the next six weeks.
Ohio’s Martha Chesler, 52, who lost 21 pounds and 7 inches off her waist in less than 40 days, had the same experience. “I saw results immediately,” she says.
In fact, in our original Zero Belly Test Panel of more than 500 men and women, many lost up to 16 pounds in the first 14 days. Now you can achieve results like these even more quickly with this carefully created, highly effective collection of Zero Belly Smoothies.
Scrub Yourself Clean Green Smoothie
This is one of my favorite recipes for a detox smoothie flush. Not only does it taste really delicious, but it also helps boost your metabolism, too!
Broccoli is an extremely healthy vegetable, often referred to as a super veggie. Its high in many nutrients, including vitamin C, vitamin K, fiber, potassium and iron. Broccoli also contains more protein than most other vegetables, which gives you an extra metabolic boost .
This green smoothie detox recipe is great for someone whos new to smoothie recipes for weight loss. The flavors are mild, and the nutrition is high.
Recommended Reading: Tropical Smoothie Peanut Butter Cup
Should I Consume A Pre
No, this will undermine your weight loss efforts. If you consume calories before working out, then youll just burn those calories not the existing fat that you need to target in order to lose weight.
Sure, if youre a marathon runner or athlete, then its helpful to consume calories before training. But if youre an everyday person who just wants to lose some weight, then skip the pre-workout smoothies.
Weight Loss Smoothie Recipe #2
Spinach, Cucumber, Apple, and Lemon
This is my second favorite weight loss smoothie recipe. I like it because its easier to make then the other smoothie . Unlike that smoothie, this one doesnt require the same heavy duty blender.
Spinach, especially baby spinach, is easier to blend up than kale. So if you are using something like a Ninja blender, then that would work fine.
One of the reasons that I like this smoothie for weight loss is that it includes lemon. As I mentioned in my article on blending lemons, the lemon oil in lemons is a great way to suppress appetite. And you can blend a whole lemon in a blender, skin and all.
Also Check: Healthy Green Smoothies For Weight Loss
Sweetie Pea Green Smoothie
This Sweetie Pea Green Smoothie is one of my favorite green smoothies recipes when I want to change up my greens. It tastes amazing and is full of antioxidants and other nutrients.
Peas are very good for you. Due to their high fiber and protein content, they are very filling. This may reduce how much food you eat and can lead to weight loss in the long term .
Can You Lose Weight Just By Drinking Kiwi Smoothie
To make a simple kiwi smoothie, all you need some freshly diced kiwi, yoghurt, honey and some almonds. In fact, you can make your own blend as per your choice of healthy ingredients.
Used Resourses:
About Author
Stuart Morrison
Hi everyone, my name is Stuart Morrison and I am the editor-in-chief and author of the Answeregy website. I am 35 years old and live in Miami, Florida. From an early age I loved to learn new things, constantly reading various encyclopedias and magazines. In 1998 I created my first Web site, where I posted interesting facts which you could rarely learn elsewhere. Then, it led me to work as a content manager for a large online publication. I always wanted to help people while doing something I really enjoyed. Thats how I ended up on the Answeregy.net team, where IRead more
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What Ingredients Are In The Best Weight Loss Smoothies
Healthy smoothies for weight loss are made with the right blend of weight loss foods that are scientifically proven to decrease body fat. Some of the common ingredients we include in these smoothies for weight loss are:
- Protein powder for weight loss: these powders are low in sugar or other sweeteners, low in calories, and rich in high-quality protein that, in combination with strength exercises, will help build metabolism-boosting muscle mass
- Healthy fats: healthy fats like nut butters, avocado, and MCT oil will help to slow digestion to keep you fuller longer to prevent overeating
- Fiber: consuming fiber-rich ingredients like chia seeds, flaxseeds, hemp seeds, leafy greens, and oats can help prevent spikes in blood sugar that can lead to the storage of carbs as fat
- Low sugar: fruit is the base of all smoothies, and because fruit naturally contains sugar, there’s no need to add extra sweeteners like honey, orange juice, or frozen yogurt that only serve to add empty calories
Can Smoothies Help With Weight Loss
Smoothies can contain many essential nutrients and be a great part of a weight loss program. Drinking liquids has been shown to help reduce your appetite and some research has shown fruit smoothies to be more satiating than drinking a glass of milk alone.2
There are few key principles to follow if you want to include smoothies in your weight loss plan.
First, include nutrient-rich fruits, vegetables, and dairy products as the base for your smoothie. These types of foods play an important role in weight loss. A recent large meta-analysis indicated that people who filled up on nutrient-rich, low-calorie foods had better weight loss and weight maintenance results than those who ate more calorie-dense foods.3
Second, keep your portion size in check. Consider how you are using your smoothie. If it is a meal replacement, your portion can be a bit higher than if you are using it as a snack. Stick to 8 – 10 ounces for a good serving size.
Finally, pay attention to how much added sugar and fat are in your smoothie. If you are making your smoothie at home you have much more control of what you include .
If youâre picking up store-bought smoothies, check the label for the number of servings, serving size, calorie content, and added sugars.
If youâre ordering a smoothie at a cafe or smoothie bar, most will list the calorie content on the menu. You can also look online for their nutrition content.
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The Nutritional Profile Of These Weight Loss Smoothies
To make sure we included only the healthiest smoothies, the recipes had to meet a strict nutritional criteria:
Each of these smoothies has less than 15g overall fat, including less than 5g saturated and at least 5g of fibre.
Furthermore, we chose smoothies with the highest protein levels and avoided smoothies that used sweeteners, sticking instead to the natural sugars in fruits.
And all this in less than 500 calories a portion!
How do these things help with weight loss?
Foods with high fibre content keep you full for longer. More bang for your buck!
Low fat content keeps the food at a lower overall calorie count and high protein levels make a food energising and satisfying.
The perfect combo for keeping you fuelled and full while remaining in a healthy calorie deficit!
If, after trying out these recipes, you fancy branching out and making your own easy weight loss smoothies, make sure you know just what constitutes a healthy smoothie!
Enjoy!
Can Drinking Smoothies Help You Lose Weight Yes
Right off the bat, the answer to your question is a resounding yes. You can certainly lose weight by drinking smoothies as long as you dont drink a lot of them and as long as the rest of your diet is in check.
If youre eating junk food and having a fruit smoothie with peanut butter for a snack, then .well yeah, thats not going to be a wise plan for weight loss.
In fact that sounds more like a plan for weight gain.
So, as a rule, a smoothie will help you lose weight if you are not loading it up with tons of excess calories in the form of nut butters or other highly calorie dense foods.
Now that youve gotten your answer, lets take a look at the topic in more detail.
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A Healthy Alternative To Smoothies For Weight Loss
Smoothies arent always the answer if youre dead set on losing weight. As I said before, they may not work for everyone. Not to worry, though, because meal replacement shakes can help. These shakes, from what I know, are excellent alternatives to smoothies.
You might already know about these shakes due to how popular they are. Meal replacement shakes are everywhere these days because of how seamless theyre in replacing whole meals.
With these shakes, you can replace up to two meals per day, be it breakfast, lunch or dinner. And as for weight loss, these shakes are proven. A variety of research has been done, and all of them are pretty positive.
For reference, heres a study that tracked two groups of people on a weight loss journey over the course of three months. The group that did not use meal replacement shake lost just 1.5% of their body weight, while the meal replacement gang lost 7.8%.
As you can clearly see, meal replacement shakes well and truly help with weight loss. But if you are still on the fence, feel free to visit to learn A to Z about meal replacement shakes.
How Many Smoothies To Have Per Day
Rather than trying to exist solely on a smoothie only diet, youre much better off replacing just one or two meals per day with smoothies and having the other regular meals – lunch or dinner.
This way, youll get a healthier number of calories to avoid starvation mode and fill you up, and a better chance at an overall balanced nutrition.
You also dont have to worry about the potential for being deficient in important nutrients as you can make sure that these are included in your main meal.
Read Also: How To Make A Strawberry Banana Smoothie With Frozen Fruit
Are Smoothies Healthy For Weight Loss
Homemade smoothies can be a tasty way to incorporate fruit and veg into a balanced diet which is fundamental to weight loss. They can be a good source of fibre which helps you to feel fuller for longer so that youre less tempted to overeat.
However, substituting multiple meals for smoothies isnt a healthy approach to weight loss so this is best avoided. If all you fancy for breakfast is a smoothie then thats cool, but make sure you eat lunch and dinner.