Best Hacks For Sticking With A Whole Food Diet
Here are some tips to help you stick with a whole food diet and develop this lifestyle.
1. Practice Batch Cooking
Especially in the beginning, if youve been used to eating more convenience-based or packaged foods, youre likely to feel like you spend the majority of your life in the kitchen. So, Id suggest getting your cookbooks out and planning around five things to make per week. If you make double, or even triple portions depending on your household, youll have enough quantity to last several meals.
For example, his could be homemade granola. Make it once, and thats breakfast sorted for a week. Whole food diet ingredients like oats, quinoa, buckwheat, nuts, and seeds are all delicious, and great nutritional resources to keep you feeling full until lunchtime.
I also love to make big stews, sauces, and curries that can happily be reheated and added throughout the course of a few days.
2. Make Your Own Convenience Foods
Sticking to a new way of eating can be really difficult, especially for your willpower. So, its very important to make it as easy as possible for yourself.
Pre-chop. Pre-chop. Pre-chop.
Smoothie King Leads The Way
At Smoothie King, we take great pride in what ingredients we use, keeping the above principles in mind when blending each smoothie especially those geared toward supporting weight loss. We understand the importance of avoiding added sugar, keeping ingredients simple, and putting protein first. We are people who hold true to our promise. Below, you can find two simple, delicious smoothies we blend daily. We cant say that our smoothies automatically guarantee weight loss, but they can certainly help support your weight loss goals when added to a proper diet and exercise regimen. See for yourself.
Making Smoothies At Home Allows You To Control The Calories
When it comes to weight loss, burning more calories than you consume is the winning formula. Making smoothies at home gives you the flexibility to alter the calorie count of your smoothies and experiment with different ingredients to understand what your body responds best to. If you’re following a calorie-controlled diet, smoothies are often recommended for breakfast as they serve as a low calorie meal option that can be tailored to your unique requirements. For example, to reduce the calories of your smoothie, you can use almond milk, coconut water or even water instead of dairy milk. Or if you would like to increase the protein content of your breakfast, you can add a protein powder to your morning smoothies.
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Oatmeal Smoothie Bowl 847 Calories
If youre tired of drinking your smoothies, why not try to eat them? Smoothie bowls are the latest health food trend Id like you to try. By eating your smoothie it can help you to slow down and become more mindful.
Compared to your regular smoothies, this smoothie bowl has a nice thick, almost ice-cream-like consistency. You can change the toppings to whatever you like. This smoothie bowl makes a great breakfast.
Although it has 847 calories, dont fear! This smoothie bowl is full of healthy ingredients that are good for you. It can help you feel satiated for hours. I hope youll enjoy it as much as I do.
What Youll Need:
- 1 tbsp chia seeds
- a handful of goji berries
How to Prepare:
Add one cup of oats to your blender jar and pulse a few times to grind the oats to a flour-like consistency. Add everything else to your blender jar and blend for 1-2 minutes until creamy and smooth. Pour into a large bowl and top with blueberries, goji berries, and chia seeds. Enjoy!
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 can’t 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, you’re 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.
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Grown Up Strawberry Banana Green Smoothie
This is another really good recipe if youre just starting out with green smoothies.
The flavor is divine, and you can hardly taste any of the spinach, since smoothie with spinach tend to be milder tasting. You mostly just taste the banana and strawberry flavors with a hint of vanilla. Fruit smoothies recipes generally taste mostly like fruit, and this is one of the best green smoothie recipes I know.
Bananas are extremely healthy and delicious. They provide several essential nutrients, and have benefits for digestion, heart health and weight loss .
Coconut Banana & Chocolate Breakfast Smoothie
Im always down with chocolate for breakfast in any form. But its an added bonus when that chocolate gives me a boost of nutrition.
This is a great recipe for almost any dietary need. Its vegan, gluten-free, dairy-free, and soy-free.
Its made with banana, cocoa powder, and coconut milk. Oats are thrown in for some fiber along with some vanilla extract to deepen the flavor. Yum!
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Healthy Breakfast Smoothie Recipes For Weight Loss
The morning energy boost you need.
Its breakfast time and youre hungry. You want something that can be made quickly and that’s also good-for-your bod. Makes sense! Heres what you should whip up: a healthy breakfast smoothie. Its so darn easypack your blender with all kinds of goodies like fruits, veggies, protein, fats, and more, turn it on, and boom, you have breakfast.
What should you include in a breakfast smoothie? Make sure your breakfast smoothies are rich in protein, otherwise you will most likely be hungry way before lunchtime, explains Keri Gans, RDN, author of The Small Change Diet. Also, a little fat and fiber is needed for satiety as well as overall nutrition, she notes.
And if youre looking for some great ingredients to include in your smoothies, Gans recommends any type of berry, banana, spinach, kale, avocado, low-fat plain Greek yogurt, low-fat milk, non-dairy milk alternative that includes protein, chia seeds, flax seeds, hemp seeds, and nut butter.
Okay, its time for some serious recipe inspo. Keep scrolling for 40 of the best breakfast smoothie recipes to add to your morning routine. Get sipping.
Vegan Berry Beet Smoothie
Why we love it: A true superfood smoothie with noticeable detoxing effects! Beets contain antioxidants like betaine and pectin, which help remove and clear toxins from the liver and body. There are so many delicious fruits and veggies here that provide vitamins and minerals for a healthy boost.
Key benefits: detox/cleansing
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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 .
Oatmeal Avocado Green Smoothie 492 Calories
I love using avocadoes in my smoothies because they give them a nice creamy and rich consistency. Although avocadoes are high in calories, they still can be great for weight loss. The calories are mostly derived from healthy fats. In fact, almost 80% of their calories come from fat.
The high content of monounsaturated fat makes them a very special fruit. The fat found in avocadoes is oleic acid. Thats the same fat youll find in olives and olive oil. The kind of fat the healthy Mediterranean diet mostly consists of.
Avocadoes also may help you feel full longer and potentially reduce your overall calorie intake. One study found that avocadoes curbed the appetite of overweight people. The group in this study snacked less between meals if they ate just half an avocado with their lunch.
Another study found that people who ate avocadoes tended to have a lower body weight compared to those who didnt eat them.
What Youll Need:
- 1 cup baby spinach
How to Prepare:
Peel, slice and freeze the banana the night before. Add everything to the blender jar and blend for 60-90 seconds. Enjoy!
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How To Make Healthy Breakfast Smoothies For Weight Loss
Its pretty to make a healthy smoothie recipe. Below you will find the basic instructions on making weight loss smoothies.
- Step 1 add ingredients to blender
- Step 2 blend until smooth
- Step 3 enjoy
Add the breakfast smoothie recipe ingredients one at a time to ensure a smooth blending process.
When making weight loss smoothies, start with the greens, like spinach or kale. Then add the fruits and other ingredients later.
Special Tip: Stacking easy to blend items on the bottom will help in making your weight loss smoothie. Start with greens, then add the thicker items like frozen fruit.
If you want to make the breakfast smoothie cold, you have two options:
1. Freeze the fruit, or buy frozen fruit.2. Add 1/2 a cup of ice.
I recommend you use fresh ingredients in your breakfast smoothies, but you can also use frozen fruits and vegetables if fresh isnt available. Just be sure to get organic both in frozen and fresh produce, if youre cleansing your body you dont want to be adding in pesticides while you do it!
Also, do not add extra sugar or use fruit juice, you want to keep these breakfast smoothies as healthy and nutritious as possible.
See the recipe cards below for 10 healthy breakfast smoothies for weight loss!
For best results, dont add the breakfast smoothie ingredients all at once or you may have a hard time blending them properly.
Special Tip: Breakfast smoothies are a powerful weight loss tool that you can and should use every day.
Pineapple For Weight Loss: The Science
Pineapples are rich in vitamin C, which plays a critical role in carnitine synthesis, which is the amino acid responsible for transporting fatty acids.
Researchers link the deficiency of vitamin C to fat retention.
Although more research is needed, studies have shown that the bromelain, a proteolytic enzyme, in pineapple juice and the stem, breaks down protein and serves as a digestive aid, which contributes to weight loss and weight maintenance.
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If Yes U Are N Th Rght L
So many people who intend to lose weight do not know what the right ratio of ingredients for a tasty smoothie is. Well, you have nothing to worry about because I have you covered.
Enjoy nearly endless options for imaginative and healthy smoothies with more than 50 nutritious, easy-to-make recipes. The Healthy Smoothies Recipe Book for Weight Loss filled with tasty mix-and-match ideas, for crafting creative smoothiesâfrom brain-boosting breakfasts to supercharged afternoon snacks.
Whatever you crave, The Healthy Smoothie Recipe Book is your go-to guide for creating customizable smoothies that are perfect for you.
Cantaloupe Oatmeal Smoothie 108 Calories
If youre in need of an easy smoothie recipe to lose weight, heres a great one. This cantaloupe oatmeal smoothie only has 108 calories and is super quick to make. Its a great hydrating, low-calorie smoothie for those hot summer nights. Add a few mint leaves to make this smoothie even more refreshing.
Foods that are high in fiber like cantaloupe are a good choice if youre trying to lose some weight. Melons are naturally low in calories and contain almost zero fat. Cantaloupe also has almost 90 percent of water content. It can help you stay hydrated, which can be helpful if you want to lose weight. If youre looking for more smoothie recipes, check out my 11 low-calorie smoothie recipes under 100 calories.
What Youll Need:
- 1 banana, sliced and frozen
- ½ cup strawberries, frozen
How to Prepare:
Peel the banana, slice and freeze it the day before. Add everything to your blender and blend for about 60-90 seconds.
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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
Dark Chocolate Banana Nut
If you want your weight loss smoothies to taste like dessert, this recipe should be your go-to. Four words that combine to sound like a jam session at Ben & Jerry’s house. The density of the banana will have you convinced you’re drinking a milkshake, while the omega-3s in the walnuts will keep your mind sharp and your belly lean.
- Â½ banana
- 1 cup unsweetened almond milk
- â cup plant-based chocolate protein powder
- Water to blend
NUTRITION: 280 calories / 3 g fat / 31 g carbs / 7 g fiber / 9 g sugar / 31 g protein”
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Skinny Orange Dream Smoothie Recipe
Do you remember the Orange Creamsicle® Bar you used to have as a kid? This Skinny Orange Dream Smoothie recipe tastes very similar, but is actually good for you, too.
This weight loss breakfast smoothie is packed with lots of Vitamin C as well as other metabolism boosting ingredients.
This copycat smoothie recipe is easy and oh so delicious, plus theres added protein with the Greek Yogurt!
We love weight loss smoothies with metabolism boosting ingredients, and thats why this detox smoothie made it on our list of the best weight loss breakfast smoothies.
Need A Quick Diet Plan For Fast Weight Loss
My 7 Day Green smoothie Detox contains a complete meal plan showing you exactly what to eat every day you are on the detox.
The 7 Day Green Thickies Detox has helped THOUSANDS of women drop a significant amount of weight in just one week. A lot of ladies manage to drop a whole dress size in one week by following this easy plan.
Best of all, youll barely spend any time in the kitchen, and you can even eat on the go if you need to. This detox only contains natural ingredients you can buy locally. These meals are very simple and quick to make, and they still taste delicious.
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Dates For Weight Loss: The Science
In a serving of dates, you get nearly 7 grams of dietary fiber.
So, including dates in your diet provides you with increased fiber intake.
Studies show a high-fiber diet does more than add to healthy bowel movement but it helps you shed pounds.
Overall, fiber has a positive impact on your health.
Researchers have found that 25 to 38 grams of fiber help keep regularity and it scrubs your intestines, so they remain healthy.
Whether or not youre diabetic, the fiber from dates helps control blood sugar, which keeps food cravings at bay and signals your brain youre full.
Therefore, dates can help you eat less.
The Best Green Smoothie
Okay, lets be real. We all want to add a little more green into our lives. However, sometimes it can be hard to gag down. Change all of that with this 5-star smoothie recipe. Not only is this smoothie incredibly delicious, but its also packed with nutrients. Chug those greens the easy way!
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Oatmeal Smoothie Recipe Without Banana 558 Calories
For those of you who dont like bananas in smoothies, heres a great recipe. The Greek yogurt gives this smoothie a delicious, creamy consistency. When you use almond milk , try to avoid those with added sweeteners. The fruits we use in these recipes will give you a pleasant sweetness without the extra refined sugar and calories.
What Youll Need:
- ½ tsp vanilla extract
How to Prepare:
Add everything to your blender jar and blend until smooth. If you prefer using fresh mango and strawberries, simply add some ice cubes instead.
High Calorie Offending Smoothie Ingredients Include:
- Nut butter. I love to add nut butters to my smoothies, but measuring it and limiting it is essential to keeping calories down.
- Too much fruit. While the whole point is to get your fruit servings for the day, too much fruit is unnecessary. Keep fruit to 1 cup or less in your smoothie.
- Fruit juices. Every smoothie needs a liquid, but be careful what you add. Juice can add 120 calories or more to your smoothie as opposed to water.
- Milk and creams. Adding skim milk is a great choice, but whole milk or cream could double your calories.
- Sugar, honey, or high calorie sweeteners. Theres a reason smoothies from a smoothie restaurant are so high in calories, and its SUGAR! Yes. I agree. They taste amazing. But, the trade off might not be worth it.
- High fat yogurts. Including a cream yogurt makes a delicious fruit smoothie, but choose nonfat yogurt and save half the calories. Choose nonfat Greek yogurt and boost the protein in your shake.
- Coconut, avocado, or seeds like chia seeds. There are whole food, healthy, high fat ingredients like avocados, seeds, or coconut. These are delicious and healthy for you. But they are also high in calories. Simply weigh and measure before you dump these high calorie whole food into a smoothie. Chances are, you will be adding ingredients that you cant even taste. Is it worth it to over do it? Probably not.
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