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.
Awesome Smoothies For Weight Loss
Dieting? Here are ten of our popular Nutribullet smoothies for weight loss. Each of these is low calorie, but packed with nutrition. Also, if you are looking for a smoothie detox or cleansing diet, look at at our information on the 10 Day Smoothie Cleanse. If you really want to kick start weight loss, see our information on Keto diets and Keto smoothies.
These recipes represent the most popular smoothies for weight loss form our archives. Each recipe has some sort of attribute that makes is ideal for weight loss. So, you can put your Nutribullet to work in your diet plan!
Fat Burning Green Tea Smoothie: Our most popular weightloss smoothie. Green Tea help burn more calories.
Melon Berry Milkshake: This tastes great and has lots of fiber and Vitamin C to boot.
Rainbow Berry Blast: A smoothie with extra antioxidant power.
Sunshine Smoothie: One of personal favorites, this is loaded with both Vitamin C and Carotene.
Peachy Keen: If you like peaches, you will love this. Almonds give it a boost of protein as well.
Blueberry Peach Smoothie: This combo is really tasty and also great for your skin.
Banana Berryilcious: Super simple to make and super tasty for your diet!
Refreshing Watermelon Smoothie: This smoothie is particularly great in summer.
Berry Peach Mango: This is another highly popular smoothie recipe that is low calorie and healthy.
Tropical Protein Shake: The protein helps keeps you full longer.
Green Smoothie Diet Weight Loss
You could be wondering about the green smoothie diet weight loss that you can expect if you do choose to go on one of these diets. Of course, this depends on so many factors.
For one thing, it depends on what you are putting in your smoothies. Some smoothies are more caloric than others, and if you choose smoothies that have more calories, then you can probably count on losing weight a bit more slowly.
However, many people find that making their smoothies more satisfying helps make it easier for them to stick to their diets, which can help them get better long-term results.
Additionally, you have to think about what you are eating along with your smoothies when determining how much weight you might lose on your diet. If you are consuming only low-calorie smoothies, you will probably lose weight quickly.
However, it is important to understand the health risks of not consuming solid foods, particularly for an extended period of time. This may be something that you will want to talk to your doctor about before you get started.
If you are simply using smoothies as a substitute for some of your meals, you can still lose weight at a steady rate if you are careful about what you eat. If youre still splurging on your favorite high-calorie meals and snacks when you arent drinking your smoothies, your weight loss may stagnate.
Then, you can achieve your weight loss goals and improve your overall health as well.
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Smoothie Recipes For Weight Loss
Smoothies are known as one of the most effective and fun ways to help fight those extra pounds and maintain a healthy weight.You just need to know what the right ingredients are to include and what to avoid. The simple smoothie recipes here have been crafted with this in mind.
The three recipes here cover you for breakfast, lunch, and dinner. Theyre taken from my free eBook, which you can download using the green button below.
What Liquids Work Best In Smoothies
If you want a thicker smoothie, you should use less liquid. Filtered water or spring water, almond milk, coconut milk, coconut water, organic fruit juices, freshly squeezed juice, and kefir are all good liquids to use in your smoothies if you are looking for a healthier smoothie to help with your weight loss goals.
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How To Boost Flavor
Boost the flavor and nutritional power of your smoothie without adding calories by adding spices, extracts or fresh herbs.
- Herbs: Mint, basil, lemongrass, lavender, cilantro/coriander , parsley
- Spices: Cinnamon, nutmeg, allspice, ginger, clove, cardamom, cayenne pepper
- Extracts: vanilla, almond, coconut, peppermint / mint extract
- Fruit: Lemon/ lime juice
Increase flavor without adding calories by adding spices or fresh herbs.
Weight Loss Smoothie Recipes To Slim Down Quickly
Are you looking for healthy weight loss drinks? Smoothies are the perfect way to get all the nutrients you need while keeping you full and energetic!
Theyre super easy to make and can be done under five minutes. All you need is a blender and just throw the ingredients in. No fuss, no muss!
If youre planning on replacing meals with smoothies, its super important to make sure youre getting a healthy, balanced diet. These weight loss smoothies will help to provide your body with the important nutrients your body needs to stay healthy and effectively lose weight.
We highly recommend that you always pair your smoothie plans with a good exercise regimen. That way youll be trimming your waistline and losing your belly fats in no time!
To save you the time and risk of blending yucky smoothies , weve carefully sifted through and gathered some of the best weight loss smoothie recipes for you.
Below is a list of all the delicious weight loss smoothie recipes that you can try! One new smoothie every day for 15 days to boost your energy, lose weight, and feel all-around good.
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What You Need To Know
The strict “detox” plan replaces all three daily meals with smoothies for three days. On the 21-day plan, you’ll consume two meal-replacement smoothies , one solid-food meal, and a few snacks. Though not a part of Sgoutas “official” smoothie diet, some plan for a “flex day” to make the diet more sustainable.
However, Sgoutas points out that if the regular meals are too high in calories, the diet probably won’t be effective for weight loss. Also of note: The e-book suggests that this diet is not for people with food allergies.
Lots of fruits and vegetables
Nutritious meal once per day
No solid food for two meals a day
The recipes included in the 21-Day Smoothie Diet contain plenty of fruits and veggies, tend to be low in calories, and provide important phytonutrients. While fruit offers healthy nutrients, it also contains naturally occurring sugar, which may not work for you if you’re trying to reduce your sugar intake. Some smoothies also call for honey, which only adds more sugar.
Additionally, most of the diet’s smoothies are very low in protein, and a few fall short in healthy fats. Sgoutas does emphasize getting enough protein throughout the day and recommends at least 50 grams daily by eating a little with each meal and snack. However, some people might find it difficult to meet their daily protein needs on this plan, especially those who don’t spend a lot of time meal planning.
Lacks scientific support
Day : Kale Pineapple Smoothie
- 2 cups lightly packed chopped kale leaves with stems removed
- ¾ cups of unsweetened vanilla almond milk or any milk you like
- 1 frozen medium banana cut into chunks
- ¼ cup plain non-fat Greek yogurt
- ¼ cup frozen pineapple pieces
- 2 tablespoons peanut butter creamy or crunchy
- 1 to 3 teaspoons of honey to taste
One serving contains 228 calories, 29g of carbohydrates, 11g of proteins, 10g of fat, 2g of saturated fat, 1mg of cholesterol, 702mg of potassium, 3g of fiber, 14g of sugar, 95mg of vitamin C, 247mg of calcium and 1mg of iron.
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Can Other Diets Also Be Whole Food Diets
Heres where it gets confusingyes, other diets can also be whole food diets. Eating a whole food diet is a lifestyle choice, but many other diets can exist within a whole foods construct. So, diets like the MIND Diet and Mediterranean Diet are also whole food diets.
For example, here are the foods involved in the MIND Diet:
- Green, leafy vegetables five times a week
- Five or more different colored fruits and vegetables every day.
- Berries five times a week
- Five or more servings of nuts a week
- Olive oil five times a week
- Whole grains five times a week
- Oily fish twice a week or take an algae-based omega-3 supplement
- Legumes and pulses five times a week
- White meat/mix of plant-based proteins twice a week
- No more than one glass of wine a day
- One or two coffee or tea a day max
- Two liters of water a day
Thats pretty much a whole food diet, right? As long as any meat or plant-based proteins are as unprocessed as possible, then it can be a whole food diet.
Other diets, like a vegan diet, for instance, could be whole food diets or not. It really depends if processed foods are included. Some food substitutes are really heavily processed, so its important to read labels really carefully. But its only some, not all.
How To Follow It
The 21-Day Smoothie Diet involves replacing two of your meals each day with smoothies using the recipes found in the e-book.
There are 36 recipes provided in the book, created using ingredients like fruits, vegetables, nuts, seeds, and almond or coconut milk.
In addition to these two smoothies, the plan allows you to eat one solid meal per day and two healthy snacks.
Solid meals should consist mostly of whole foods, and snacks should be low in sugar and high in fiber, with around 150200 calories per serving.
You are also allowed one cheat day per week where you dont consume any smoothies, though meals should still consist mostly of whole, minimally processed foods.
Optionally, you can kick off the plan with a 3-day detox, which requires you to consume a smoothie in place of all three daily meals, with two healthy snacks in between.
According to the programs website, the diet works by creating a calorie deficit, meaning that you are expending more calories than you consume each day.
The diet is also high in fiber and claims to help reset your taste buds to reduce sugar cravings.
The program is intended to be followed for 3 weeks but can be repeated as many times as needed until you reach your goal weight.
The 21-Day Smoothie creates a calorie deficit by replacing two of your meals with smoothies and eating one solid meal and two snacks per day. The plan should be followed for 3 weeks and can be repeated as many times as needed.
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Not Based On Evidence
One of the biggest flaws of the 21-Day Smoothie Diet is that there is no research to back it up.
While smoothies can be a great addition to a well-rounded diet, theres no evidence to show that eating smoothies in place of other nutrient-dense foods can improve your skin, gut health, or immune function, as the diet claims.
Furthermore, the diets official website is filled with testimonials from customers claiming to lose large amounts of weight very quickly.
Not only is this unrealistic and unsustainable, but it could also be harmful to health .
The 21-Day Smoothie Diet is not based on evidence and may be associated with an increased risk of nutritional deficiencies. It is also relatively high in carbs and sugar.
Benefits Of Using Smoothies For Weight Loss
Thereâs no shortage of benefits when it comes to using smoothies to lose weight â and they expand across a variety of different categories. For example, smoothies are healthy and nutritious . They can also help you offset calories you would have consumed otherwise, allowing you to stay within your daily caloric goal. Smoothies can also replace unhealthy alternatives that you may have had otherwise. For example, opting for a nutrient-dense smoothie instead of a bacon breakfast sandwich or a granola bar is sure to be more beneficial for your health and weight loss. Smoothies are also incredibly quick and simple to make. All you need is a blender and some ingredients, and you have a delicious meal replacement within minutes. This makes it super easy to reap the benefits of smoothies, as very little is required of you. You donât have to count calories, do massive food restrictions or spend an hour running on a treadmill every morning. Additionally, smoothies that are high in protein and fiber will also aid weight loss by keeping you full. Hereâs a quick recap of the benefits that you can expect:
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Pineapple Weight Loss Smoothie Ingredients
To make this delicious and refreshing smoothie you only need a handful of ingredients, each with a specific purpose tied to weight loss support.
Heres what youll need:
- Frozen pineapple
- Frozen banana
- Unsweetened coconut
**If you prefer you can swap out the collagen for another protein powder of your choice, but I recommend the collagen as its undetectable in taste and texture, so it wont change the flavour of the smoothie at all. It also contains no added sugars or artificial flavours/additives.
Week Two: Drink Two Smoothies A Day
Now that youre used to having a smoothie for breakfast, youre going to start having one for dinner as well.Dont worry you dont have to drink the same smoothie twice see the recipes ebook for dinner smoothie recommendations.By now, you will be getting into the groove of good nutrition and making healthier choices naturally. Another important change that starts to take place now is that your taste buds start to get used to the taste of greens.During this week as well, be sure to rotate between different recipes for breakfast and dinner smoothies. Feel free to try different variations on the recipes or swap ingredients. Just make sure you keep the right proportion of fruits and veggies and avoid too many sugary fruits.Remember to keep your snacks healthy and make lunch a high protein plate with lots of veggies if possible.For the weekend, continue drinking smoothies in the morning, but lunch and dinner are up to you if you have a family dinner or lunch at a restaurant, just enjoy it. You deserve it, after having saved so many calories and consumed so many healthy nutrients this week!In my case, during the weekend, I didnt stop myself from eating my favorite dishes but made an effort to reduce quantities .
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Creamy Paleo Green Smoothie Recipe
The addition of flaxseeds in this spinach and avocado-based smoothie will not only help you feel fuller longer but has some added health benefits. Flaxseeds are packed with lignans, which are plant-based compounds showing amazing health benefits in cancer prevention and hormone balance.
Get our recipe for Creamy Paleo Green Smoothie.
Ingredients For Weight Loss
While many of the traditional ingredients in healthful smoothies support a healthy weight, some are better than others. There are certain things you can put in your smoothie that will boost your weight loss by different means.
Avocado: Alligator pears are the preferred weight loss smoothie thickener or ingredient that provides that signature smoothie creaminess. They supply ample healthy fat, which will keep you satiated and satisfied until your next meal and an array of health-promoting vitamins and minerals.
Berries: Any kind of berry, strawberry, blueberry, blackberry, and raspberry, for instance, add a ton of flavor to a smoothie without adding very many calories or sugar. Additionally, they are high in fiber, which helps to keep you full, and antioxidants for your overall health.
Cayenne pepper: This spice not only adds a kick to your smoothie, but it also boosts your weight loss capability. The compound responsible is called capsaicin. Research has shown that adding it to breakfast reduces the consumption of fat and carbohydrates later in the day. In other words, consuming a little cayenne pepper will curb your appetite.
Cinnamon: The popular spice helps regulate blood sugar levels by improving the metabolism of glucose. This results in a reduction of the amount of excess blood glucose that can be stored as fat. Abdominal fat, studies have shown, is more sensitive to the effects of cinnamon than fat from any other part of the body.
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Green Smoothie Recipes For Quick Weight Loss
Total Time 2 mins. Not only smoothes we go into the benefits of detox smoothies spoiler: it does help you lose weight quicklybut also how to succeed with detox plan and a round up of delicious recipes that will help you stick to your detox diet. It only takes five minutes to whip up this hydrating juice featuring apples, celery, and kale. Putting lemon in your blender is like taking out a nutrition insurance policy for your smoothie. Over time, try swapping half of the spinach for kale or chard.
Recipe Rating Recipe Rating.
When you combine fruit and dark chocolate at least 70 percent cacaoyou accelerate the release of butyratea compound made in your large intestine that tells your fat-storage genes to chill out.
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Spinach has practically no taste, making it ideal for green smoothies, and those looking to try a green smoothie diet. If you have a history of disordered eating, you should consult a doctor before making any changes to your diet.
For more Green Smoothie Tips, see below for 6 tips to making weight loss smoothie recipes. Maybe more green tea and add an avocado? Thanks so much for sharing Marlene! Taste like real ice cream. Serve, and wash out your blender right away to avoid sticking. Cook Time 0 mins.