What Can I Put In My Smoothie To Lose Weight
The best things to put in healthy weight loss smoothies are ingredients that provide high quality calories. This means healthy fats, proteins, complex carbs, and foods rich in vitamins and minerals.
Here are some specific weight loss smoothie ingredients that are good for you:Almond butter*: energy booster with good fats and proteins
Avocado: healthy source of fats, fiber, and vitamins that helps counter belly fat
Berries: a high-fiber, high-antioxidant, low-glycemic fruit that helps you burn fat
Celery: a negative calorie food, meaning it takes more energy for your body to digest than which it provides
Coconut oil*: healthy fat that is easy to digest and provides a quick source of energy
Ginger: boosts metabolism
Grapefruit: high-water content fruit that stimulate the hormone that helps the body break down fat
Green tea*: metabolism booster that gives you energy that can help you stay active and burn even more calories.
Leafy green vegetables: low-calorie foods abundant in vitamins, minerals, and fiber
Lemon: aids in digestion and weight loss
Nuts and seeds: contain healthy fats that help you feel satiated or suppress hunger, and can also be a good source of fiber.
Rolled oats* and other whole grains: A fiber-rich food that keep you full longer
Tofu: helps reduce fat storage in the body with substantial protein
Super Berry Weight Loss Smoothie
The combination of the antioxidant-rich strawberries and blackberries pack a fiber-punch while making this smoothie delightfully sweet and refreshing. The unexpected superstar weight-loss ingredient is the protein-packed pea protein Like all pulses, they can aid in weight loss even when you arent restricting calories. They have also been found to be more effective than whey protein at fighting against hunger, says The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT.
Extra Breakfast Smoothie Ingredients
If youre looking to add in some protein powder, or superfood ingredients to your smoothie recipes, check out a list of my personal favorites:
The best smoothie add ins:
I like to add the protein, collagen, Maca, and flax seeds to the blender and blend them into the weight loss smoothies. As for the chia and hemp seeds, both go well on top, or inside your healthy breakfast smoothies for weight loss.
Get creative with your add ins, as long as youre not adding in sugar or processed foods, youll likely be making good choices.
If youre looking for Kid Friendly Smoothie Recipes, check out my article on Healthy Smoothies for Kids here:
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Lemon Kale Protein Detox
Putting lemon in your blender is like taking out a nutrition insurance policy for your smoothie. That’s because a significant percentage of the antioxidant polyphenols in any food or drink break down before they reach your bloodstream. But researchers at Purdue University discovered that adding lemon juice to the equation helped preserve the polyphenols.
- Â½ lemon, peeled and seeded
- Â½ frozen banana
- Â½ cup unsweetened almond milk
- 1 scoop plain plant-based protein powder
- 3 ice cubes
- Water to blend
NUTRITION: 254 calories / 7 g fat / 20 g carbs / 5 g fiber / 10 g sugar / 30 g protein
Smoothies To Lose Belly Fat Fast
Everybody has a different lifestyle and a different body shape, so there isnt one single diet that suits everyone. However, the 7-day smoothie diet is a good starting point for anyone looking to lose weight. The trick with this diet is that you give your digestive system a break for 7 days while getting plenty of vitamins and minerals from fresh juices and smoothies.
Many people find it easier to stick to the plan because theyre only having 3 mealtimes instead of 5. And with the 7-day smoothie diet, you only have 3 ingredients you need for each meal: protein, juice or spoonful of healthy fat, and leafy greens. Its not necessary to follow this diet to the letter and you can still get great results by simply adding more smoothies into your daily routine.
The 7 day smoothie weight loss diet plan overview
The 7-day smoothie diet is also called the 3-meal a day diet because thats how many meals youre having in a day. After all, eating less is a great way to lose weight. Heres how the 7-day smoothie diet plan works:
On day 1 eat only green drinks for breakfast and lunch, and have dinner as normal. On day 2 you can choose either 2 green meals or 1 green drink and one regular meal.
On days 3 to 7 you can have 2 green smoothies and 1 meal of your choice.
You can eat:
All raw foods and veggies, except for avocados . All fruits. All healthy fats, such as flax seeds, chia seeds or freshly ground nut or seed butters.
Foods to avoid:
How long to do it for?
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May Help Boost Fruit And Vegetable Intake
Smoothies made primarily from fresh or frozen produce may increase your consumption of fruits and vegetables, which provide a diverse array of essential vitamins, minerals, fiber, and antioxidants.
Together, these nutrients may reduce inflammation, improve digestion, and lower your risk of chronic conditions like heart disease, osteoporosis, obesity, and age-related mental decline .
The World Health Organization recommends that adults eat at least 5 servings of fruits and vegetables per day. However, most people fall short of this mark .
If you find youre not eating enough fruits or veggies, a smoothie can be a delicious way to pack in 23 more servings.
Why Smoothies Help You Lose Weight
Basic Blueberry Make weight loss smoothies. Before we get into those, let’s chat about weight loss for a minute. I can make it with whey protein for my husband and son though, they will love this! You’ll feel just like an expert barista whipping up this mocha frappe in your blender. You can add a handful of kale or spinach, sub cucumber for the apple.
A perfect smoothie will not magically make you lose weight. I find the texture is still great if I let it sit out for about an hour before I drink it, and stir well. I have been using lots of fruit with water and whey for a while but decided to try the green smoothie when I found a bag of chopped frozen greens I assumed were spinach at a harvest give away that I have been getting my fruit from. The chia seeds in this smoothie are full of fiber, which will keep you fuller longer. Can I just omit the protein powder? That said, a little mango goes a long way, so stick to the serving size to avoid having too much sugar in your drink.
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How Long Do Smoothies Last
If youre wondering how long do smoothies last in the freezer, the answer is up to 3 months.
In the fridge, smoothies last for approximately 24 hours. They can last for 2 days but to ensure maximum nutrition, flavor, and freshness, I recommend enjoying the smoothie during the first 24 hours after you remove it from the freezer.
Can I Make High Protein Fruit Smoothies Ahead
Smoothies can be made ahead and put in the freezer. In fact, Ive got 7 Easy Make Ahead Smoothies that you can prep and store for up to 3 months. Pull them out of the freezer the night before and place in the fridge. In the morning, breakfast is served immediately!
If you want to get more veggies and fruit into your day to day food intake, try prepping Smoothie Freezer Packs as a make ahead meal or snack, too.
You can make one of these High Protein Fruit Smoothies and leave it in the fridge for up to 24 hours without all of the nutrition leaving the mix, but I enjoy them best right out of the blender!
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Can I Really Make A Protein Shake At Home
You sure can! And this chocolate banana protein shake will taste way better than the one you’d buy on your way home from the gym. Store bought protein shakes often use cheap proteins like whey or pea, as well as tons of additives + chemical sweeteners to try and make them taste good.
Even if you’re not short on time, a protein shake or smoothie is still a great meal replacement option. It’s pretty amazing what you can pack into a smoothie like superfood mushrooms from Four Sigmatic.
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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A Note On Weight Loss
Before we get into our recipes, we should stop for a moment and talk about weight loss. It is a tricky subject. After all, weve been so happy to see the growth of the body positivity movement in recent years, and to wave goodbye to the size zero model of beauty many of us grew up with.
If youre keen to lose weight because thanks to the bombardment of pressure that still comes from society and the media you feel that you have to be thin to be accepted, wed encourage you to take a step back.
Self-acceptance is hard work. But we believe it ultimately leads to more happiness than trying to fit into the mould that outdated beliefs have built for us.
That said, there are still some completely valid reasons why you might want to try and lose a bit of weight. For example, you may want to get your BMI down into a healthy range, you might be prepping for surgery, or you may just want to lose weight to boost your self-esteem.
If thats you, then smoothies may be a great way to help. Now, lets get into how to make the best smoothie of all time!
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!
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Coconut Mango Breakfast Shake
This yummy Coconut Mango Shake is a perfect healthy breakfast smoothie recipe. The coconut and mango make it tropical and decadent, and it has Chia seeds in it for an extra protein and nutrition boost, and a creamy breakfast shake texture.
If youre more into creamy weight loss smoothies, this weight loss shake could become your healthy breakfast recipe go to.
If youre embarking on a detox smoothie diet, I recommend picking up a great smoothie blender! Check out the 15 Best Blenders for Weight Loss Smoothies here.
The Fewer The Ingredients The Better
The more processed an ingredient is, the harder it is to keep track of what youre actually putting into your body. A good rule of thumb here is if you cant pronounce the ingredient, its better to be safe than sorry and not consume it . Artificial sweeteners and processed healthy snacks can be filled with ingredients that you wont find in a Smoothie King smoothie.
Again, whole foods are always best. Oats, natural peanut butter, fruits, kale, spinach, lemon, and plain Greek yogurt are all fantastic whole-food ingredients to blend in smoothies to support weight loss.as part of a regular diet and exercise program.
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Ingredient Slimming Banana Beet Smoothie
Incredibly creamy with deliciously sweet notes, this Beet Banana Smoothie was the perfect way to start my morning.
All its ingredients balanced out the earthy flavor of the beetroot for instance, the banana was a nice contrast to the vegetables natural bitterness while celery toned it down. Both the milk and yogurt also made the drink very filling, giving me enough fuel to last until lunchtime.
In addition to the beetroot, this smoothie recipe also calls for other ingredients that make it deliciously thicker and add even more benefits.
For example, bananas contain large amounts of fiber and potassium, which help speed up metabolism, while celery is known to help reduce bloating, thanks to its high percentage of water and electrolytes.
I also added some frozen rhubarb to the mix because I had quite a lot of it left over from the last rhubarb season, and it worked surprisingly well.
Check out this Beet Banana Smoothie recipe from Whisk Affair.
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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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.”
- Â½ banana
by Kristin Reisinger, MS, RD, CSSD, founder and owner of IronPlate Studios
- Â½ 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
Here Are 11 Nourishing And Delicious Beetroot Smoothie Recipes For Weight Loss
Consuming beetroot juices and beetroot smoothies are quite a good idea if youre currently on a weight loss journey and want to liven up your current smoothie routine and turn your body into a hyper-efficient fat-burning machine
Although you can blend nearly anything into a smoothie, the key is to strike the balance of fruits, vegetables that have shown to have some fat-burning benefits.
So, here is a round-up of 11 delicious, yet effective beetroot smoothie recipes for weight loss that can turn your body into a hyper-efficient fat-burning machine.
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How To Make A Creamy Smoothie
I don’t like to blend our green smoothies with dairy products. Yet while I prefer not to, it’s totally fine to do what fits your lifestyle best.
That being said, there are plenty of ways to make a smoothie creamy using fruit + veggies. If a too-liquid smoothie has caused a #smoothiefail in the past, then have any of these options on hand to add to your next blend:
- Avocado – so much creaminess from avos, not to mention healthy fats avocados also thicken smoothies, as well as turn your smoothie into a meal replacement.
- Mango – mango blends up really creamy and thick, so you don’t need much – even a quarter or half cup will cream that smoothie up.
- Banana – this one is kind of a no-brainer, but I’m adding it to the list anyway. This avocado banana smoothie just wouldn’t be the same without the banana!
- Coconut milk – swap the liquid base in your smoothie with a little coconut milk the high fat content adds loads of creaminess.
- Nuts, seeds, and butters – nuts and seeds, especially cashews and hemp hearts, whether blended whole or as a “butter” will add mega creaminess and also a boost of protein and vitamin E.
- Protein powder – add a plant-based protein powder to thicken your smoothie and make it extra creamy.
- MCT oil – the medium-chain fatty acids in refined coconut oil are great for a fast energy boost, but adding 1-2 tablespoons makes a smoothie really creamy too.