Smoothies Can Be Tailored To Meet Your Needs
You can drink smoothies as a snack or meal replacement, but its a good idea to know which types to choose especially if you have a specific fitness or body composition goal in mind.
Theres a common misconception that smoothies are inherently low calorie snacks, but some smoothies pack over 1,000 calories depending on their size and ingredients.
Generally, a 200300-calorie smoothie with 10 grams of protein is a great snack, whereas a 400800-calorie smoothie providing at least 20 grams of protein is better suited as a meal replacement. Its best to assess your goals and calorie needs to determine your specific needs.
The difference between the two may be as simple as adjusting the serving size.
Many smoothie chains provide the ingredient and nutrition information for each of their products, which usually come in 1632-ounce servings.
When making smoothies at home, be sure to control your portion size. Fats like nuts, seeds, nut butters, full fat yogurts, and avocado will provide more calories but increase nutrient density. Meanwhile, sugary add-ins like syrups will provide more calories without quality nutrients.
Smoothies may aid weight loss if they help you maintain a calorie deficit. However, they can be high in calories, so you should choose those that will fit into your daily calorie needs.
Five Best Protein Shakes
Protein Shakes are a great post-workout recovery treat and easy to make into delicious high protein smoothies. In this post, youll learn how to make protein shakes with 5 different tasty recipes: coffee, berry, mint chip, peanut butter, and chocolate!
Protein shakes have been my go-to post work out snack or meal for many years. I find they really help with recovery after long runs, hot yoga, or intense weight lifting sessions. I usually add plenty of fresh baby spinach and notice a huge improvement in energy levels, immune system, and strength.
Though some people simply shake water with protein powder, taking a minute to blend in a few more ingredients makes the experience much more enjoyable. These five protein shake/smoothie recipes are my favorites and your one-stop for the best protein shake information. I think of this post as a sister to our 6 Best Juicing Recipes article. Do you love smoothies like I do? Find all of our smoothie recipes here and dont miss our post all about how to make a healthy smoothie!
Best Whey Protein Shakes
Before switching from dairy to non-dairy, I used Teras Whey protein powder. The vanilla is delicious and the unflavored is undetectable. In addition, it has very clean ingredients and scored an A+ rating in Clean Label Project studies. Its important to avoid whey protein if youre vegan or have a dairy intolerance. Just so you know, the links below are Amazon Affiliate links, which means I may earn a small commission if you shop through them .
Also Check: Dairy Free Fruit Smoothie Recipes
What Makes The Best Weight Loss Smoothie
Before we get into the recipes, we should probably clarify: weight loss smoothies are not magic potions that make fat disappear!
If you want to drink smoothies to lose belly fat fast, you will need to drink them as part of a healthy, balanced diet.
The reason we talk about losing weight with smoothies is that drinking healthy weight loss smoothies for breakfast or a snack is a great thing to incorporate into your diet at any time.
Especially if you are trying to lose weight!
This is because good weight loss smoothies should have lots of filling fibre, be generally low in fat, contain energising natural sugars, lots of nutrients and vitamins, and high protein levels.
How To Choose The Best Smoothie Diet Program For Weight Loss
No matter if you decide to go with 21-Day Smoothie Diet or go for another program there are a few things you should always check. Are they promising unrealistic results? Do they offer a money-back guarantee? Were the program and the smoothie recipes created by a professional? Are they concentrating on keeping you healthy and energized or not? While magical pills and powders might sound easier they do not work and even if you lose some weight youll gain it back. Most importantly those things are never healthy. A good smoothie diet program or challenge will help you understand how your body works, what nutrients does it need, and how much. The best ones do it in a simple, easy-to-understand way. This way youll not only reach your weight goals but learn how to eat and feel healthier at all times not just during the program.
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Day Detox Smoothie Diet
This 7 day Detox Smoothie Diet is so popular, its been made into a best selling cookbook!
You dont have to buy the book to get the 7 day green smoothie cleanse plan though if you do buy it, you get 3 other plans as well.
Here you will find the FREE Detox Week weight loss cleanse. It will help you shed weight fast, with the help of detox smoothie recipes
Check out this free weight loss cleanse, and the book that has become a best seller!
Do Smoothies Aid Weight Loss
Smoothies are frequently marketed as a weight loss tool.
Research suggests they may be effective for this purpose as long as theyre not causing you to exceed your daily calorie needs.
While some people find smoothies an easy way to monitor food portions and stay on top of their weight loss goals, others may not feel as full when they drink their calories rather than eating them.
That said, several small studies demonstrate that smoothies used as meal replacements can be as filling as solid foods, and that drinking calories instead of chewing them doesnt necessarily lead to overeating when solid foods are consumed later .
Drinking versus chewings effect on your feelings of fullness may be more closely related to how satisfying you expect the meal to be rather than the form of the food itself.
One small study found that people who viewed a large serving of fruit prior to drinking a fruit smoothie felt fuller and more satisfied afterward, compared with people who viewed a small serving of fruit prior to drinking the smoothie .
This occurred even though both groups consumed an equal amount of calories and nutrients from the smoothie.
Ultimately, although weight loss can be a complex process with many contributing factors, its important to expend more calories than you take in. If a smoothie helps you offset other calories you would otherwise consume, it can be an effective weight loss tool.
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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.
Skinny Strawberry Shortcake Smoothie
This vegan recipe will have you drooling for more! Its vegan, low calorie, and delicious! What makes it different than any regular strawberry smoothie? The secret is in a butter extract that gives it a rich pastry flavor while keeping it low in calories. If you feel like leaving your chair to blend this one up right away, you are in good company.
Recommended Reading: What Is The Best Smoothie
How To Make Healthy Smoothies
You can put nearly anything into a smoothie. But most consist of liquid , fruits, vegetables, seeds, nuts , supplements like protein powder, maca or matcha, and toppings , says Ryan Andrews, a registered dietitian and author of A Guide to Plant-Based Eating.
The key to making it healthy is to strike the right balance of vegetables, fruit, protein and fat, says Miranda Hammer, a registered dietitian and natural foods chef based in New York. The smoothie is a really great way to get in those key foods, Hammer says. When you make this type of smoothie, you have the foundation for a healthy breakfast or snack.
Protein can come from unsweetened nut butter, chia, hemp or flax seeds, plain yogurt or nut milk. And fat, which helps fill you up, is the other key factor in a smoothie. Good sources of fat in smoothies are salt and sugar-free nut butter, chia, flax, sesame, or hemp seeds, flax oil, coconut meat, coconut yogurt, or full-fat organic yogurt, Hammer says.
For an additional nutritional boost, she recommends adding ingredients such as maca, acai powder, lucuma, cacao, spirulina, herbs like cilantro or parsley and spices like cinnamon, nutmeg, ginger or turmeric.
Pina Colada Slimming Smoothie
If anyone is ever feeling like they are in a smoothie slump I always recommend following Joy Bauers Slimming Smoothie Formula because it allows for creativity and variety while still sticking to your goals! says Samantha Bartholomew, MS, RDN, registered dietitian nutritionist at FRESH Communications.
- Agave nectar, honey, maple syrup or other sweetener, to taste
- 1 small banana, cut into pieces and frozen overnight in a freezer bag
Steps:Combine the oats, milk, cocoa powder, cinnamon and sweetener in a resealable bowl. Stir together, cover and refrigerate overnight. Add the banana and oat mixture to a blender and blend until completely smooth. If the shake is too thick, add more milk for a thinner consistency if its not sweet enough, add more sweetener.
Also Check: How To Make Good Smoothies With Frozen Fruit
How To Make These Smoothies For Weight Loss
A high powered blender is best for green smoothies without any discernible pieces of greens. Start with a bit of coconut water in the bottom of the blender to help spin the blades. Then top with the remaining ingredients and I like lots of ice. Blend until smooth, adding more coconut water if needed to thin, and ice to thicken.
Top with a little hemp seeds if youd like for texture. Enjoy right away or freezer for later. If youd like to see all of our smoothie recipes in one place click here.
My Personal Smoothie Favorite
Lets have a quick look at the ingredients I am using.
1/2 cup of blueberries
Four spoons of raw oatmeal
A little yogurt, like two or three spoons
Skimmed Milk, just enough to make it smooth
My favorite smoothie is not so much a weight loss smoothie but more geared towards health because I use a lot of berries in the form of blue and blackberries, that are low in calories.
They are considered being superfoods and are powerful antioxidants, cleaning out free radicals and toxins. The berries I am using also improves my brain and cognitive function and help me to lower my cholesterol levels.
If you are not trying to lose weight and not that fond of having breakfast, I highly recommend you my favorite smoothie. You can add more oatmeal if you want to feel full and satisfied.
Want to learn more about superfood? Check out the article 5 Superfoods to Boost Your Weight Loss.
Recommended Reading: 10 Day Green Smoothie Cleanse Day 1
In This Green Smoothie Diet Article You Will Find:
- What is a Green Smoothie?
- Green Smoothie Benefits
- How to make a Green Smoothie
- The 10 Best Green Smoothie Recipes for Weight Loss
- 2 Free Green Smoothie Diet Plans
- More information on Green Smoothies and Green Smoothie diets
Find all the information you will need to start a green smoothie diet below
Smoothie With Green Fruits And Flax Seeds
Flax seeds are one of the superfoods for making green smoothies. They will give a pleasant texture to your smoothie while giving you a large number of benefits as well. These seeds are for example rich in antioxidants, fiber, and omega 3. Green fruits are also rich in antioxidants, as well as in micronutrients. The mixture of these elements helps preserve cells from the effects of free radicals while eliminating fat from your body faster.
Mix 150 g of your favorite berries, to use as natural sweeteners, with green leafy vegetables or other vegetables like broccoli or cucumber. Add 160 ml of almond milk or any other plant-based milk of your choice. You can then add 3 tablespoons of flax seeds to your blender, as well as honey or agave syrup according to your preferences. Better served cold.
Recommended Reading: Greek Yogurt Fruit Smoothie Recipe
Protein Shakes For Weight Loss
Protein shakes work well in supporting weight loss or weight gain, depending on how you use them and what ingredients you use.
If the goal is weight loss or leaning out, limit the additional high-calorie ingredients such as peanut butter .
My go-to weight loss protein shake recipe is plant milk, 1 tablespoon almond butter, 1/2 frozen banana, 2 handfuls of baby spinach. I drink this after a workout. Dont miss our Weight Loss Smoothie Recipe.
Are Smoothies A Good Way To Lose Weight
Simple smoothies can be a way to lose weight, if you incorporate them into your diet correctly.
One common mistake that causes some people to not successfully lose weight is to not pay attention to portions or what ingredients they are putting in their smoothies.
And because smoothies are drinks that are easy to down rather than meals you sit down and chew, its not hard to overlook the amount of food thats in your blended beverage.
If you do plan to lose weight with smoothies, as with any food or diet, you need to take in fewer calories than you are currently eating to shed those pounds. This is done by combining ingredients that are low-calorie, nutrient-dense, and leave you feeling fuller.
Homemade weight loss smoothies are the best way to control the quality of the ingredients that go into your blended beverage. And remember, never put your health at risk or leave you feeling starved.
As always, check with your health practitioner to make sure that you are embarking on a diet that is suitable for your situation.
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Smoothie Alternatives For Breakfast
Rather than drinking your calories in a smoothie, start your day with hearty foods that will keep you full for a long time and promote healthy weight loss. Best Breakfasts for Weight Loss
And though home-blending your fruits and vegetables is better than buying these store-bought, refined-fiber smoothies, its likely not as beneficial as eating your fruits and veggies whole, especially if youre trying to peel off pounds.
Explains Gomer: The impact of blended fiber on satiety is almost surely less than if the same fiber is consumed as a solid food.
Apple Berry Detox Smoothie
This weight loss healthy smoothie recipe is great if youre looking to increase your metabolism!
Try this as a weight loss smoothie breakfast to jumpstart fat burning first thing in the morning!
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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.
Smoothie Ingredients That Can Help With Weight Loss
Blueberries, Raspberries and Strawberries:
Blueberries are hands-down the #1 fat-busting food you NEED to be eating. Blueberries been shown to literally switch on the genes that torch belly fat. In one animal study at the University of Michigan, researchers found that rats that ate a blueberry-rich diet for only three months had significantly reduced belly fat than the control group.
Strawberries and raspberries are also great for weight loss as well: All these delicious little powerhouses are rich in polyphenols, powerful antioxidants that can help stop fat from forming in the first place. A great option for wallet-friendly berries are actually frozen! Frozen berries have just as many nutrients, and they’re actually more blender-friendly and create a more creamy, cool smoothie. Frozen blueberries and frozen strawberries are excellent additions to a breakfast smoothie.
This leafy green might not sound like it would be very tasty in green smoothies – but think again! If your goal is fat burning, spinach is one of the best things you can add to green smoothies to burn fat. There’s a reason green smoothies are so popular!
Side note: did you know that baby spinach is just the smaller, younger leaves of regular spinach? Baby spinach brings a sweeter, less earthy flavor than regular spinach, so feel free to use it when that’s your goal!
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