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Have you ever tried weight loss smoothies?
I am curious to find out if they actually work and if they could be a meal replacement.
Allegedly weight loss smoothies can be packed with nutrients if you know what to put in them.
They can also help you fill you up and give lots of energy to be active.
We have taken a deep dive into how and if smoothies can help you lose weight and what are some of the best and most delicious smoothie recipes for losing some pounds.
How Smoothies Help You Lose Weight
If you are not following a specific diet and can incorporate all kinds of healthy fruits and vegetables into your daily menu, then smoothies could be for you.
Even if you are in a smoothie diet with two meals replaced by a shake, weight loss smoothies can fit well into any full and unrestricted diet.
Smoothies will help you lose weight as long as:
- You pick healthy ingredients, like fat burning and metabolism increasing ingredients
- They are densely packed with nutrients, smoothies can be satiating too, so fewer chances of you snacking so often.
- You are drinking smoothies, which means less eating out. Fewer chances of you are out there eating greasy food.
- You make sure to add healthy fats, ingredients rich in fiber and low-sugar fruits
Workouts are a must if you are trying to get in shape.
If you are doing strength exercises, adding protein powder to your smoothie will help you build muscle and feel more satiated.
Best Weigh Loss Smoothies Ingredients
When it comes to the best smoothie recipe ingredients, there is so much to choose from.
But it is not only the taste that matters. We all want to get the best of both worlds – a nice drink that is also nutritious and will help to lose some weight.
Here are the best weight loss smoothie ingredients to put in your drink to make it delicious and healthy.
Blueberries, raspberries, and strawberries are some of the best ingredients you can incorporate in your smoothies.
They come with many health benefits, such as cancer prevention, decreased cholesterol levels, less inflammation.
Rich in antioxidants, they will also add a nice flavor and color to your drinks.
Almost everyone associates grapefruit with losing weight and diets. Maybe not for everyone, this bittersweet fruit is a source for vitamin C and A and contains very few calories.
Having a low glycemic index (25), it can assist you in losing weight.
If you like your drinks to have some tartness to them, definitely add some of this citrus fruit into your shakes.
Neutral in flavor, spinach can be added to almost all smoothie recipes. But not having a vibrant taste does not mean spinach is less beneficial than any other healthy ingredient.
Spinach is rich in minerals and vitamins. In addition to calcium, potassium, and magnesium, it is also packed with iron. The latter boosts metabolism by making the muscles burn fat.
According to research from Linköping University, spinach contains an antioxidant called lutein and the best way to obtain that antioxidant is to consume spinach in the form of smoothie or juice.
Spinach also can reduce food craving and hunger because it contains thylakoids which slow down fat digestion and promote the release of satiety hormones leading to weight loss according to this study.
You may be tired of green smoothies, but green apple smoothies are just too good to drink when you are trying to lose weight.
Green apple keeps you feeling full for a longer period of time. Additionally, it is high in fiber which increases the metabolic rate. And we all know by now that boosting metabolism is key when you are on a weight loss journey.
According to Washington State University, an apple a day keep obesity away.
Pineapple in smoothies tastes fantastic with such tropical fruits as mango, passion fruit, oranges, and another superfood – banana.
10 Easy Weight Loss Smoothies Recipes
Are green juices the first thing that comes to your mind when you think of weight loss smoothies?
Well, green smoothie recipes for weight loss do work but not everyone loves them. You may need some diversity and color to your morning shakes.
Here are 10 easy weight loss smoothie recipes for you to try and enjoy a variety of tastes and textures.
The Ultimate Banana Smoothie
Banana smoothie has taken to the next level.
While this tropical fruit aids digestion and gives you a lot of energy, in combination with dark chocolate it will do miracles to your body and health.
Dark chocolate, when combined with fruit, boosts butyrate production. The latter is an acid produced by your gut bacteria.
Combined with a restricted-calorie diet and exercise,this smoothie will help you shed more pounds.
Calories: 288.58 kcal
- 1 small banana (frozen)
- 2 squares of dark chocolate (18 g)
- 4 fresh cherries
- ½ cup almond milk (unsweetened)
- 1 ½ tbsp of whey protein powder
- 1 tsp vanilla extract
- Ice cubes
Lemon Kale Detox
If you want to detox your body and love the citrusy taste of lemons, this smoothie recipe is for you.
Lemons help preserve the polyphenols which, otherwise, would break down before reaching the bloodstream.
Keeping antioxidant-packed polyphenols in your food and drinks will improve your digestion and assist in weight management.
Calories: 141.6 kcal
- 1/2 peeled lemon
- 1 cup kale
- ½ cup almond milk (unsweetened)
- ½ small banana
- 1 ½ tbsp. of whey protein powder
- Ice cubes
- Water (optional)
Avocado Coconut Refreshing Smoothie
The unusual combination of avocado with mango may be intimidating.
But this fiber-packed smoothie will keep your cravings at bay.
The almond coconut milk will make it creamy and more delicious. In a word, a perfect smoothie choice for breakfast.
Calories per serving: 553.2 kcal
- 2 small avocados
- 3 cups cubed mango (frozen)
- 3 cups almond coconut milk (unsweetened)
Pineapple Mango Tropical Goodness
There are just too many reasons to put pineapples in your smoothies.
Not only is this superfood full of vitamin C but it also aids digestion and fat breakdown.
This smoothie will become even more powerful if you add a little cayenne pepper to stimulate metabolism.
Calories: 257.38 kcal
- 1 cup pineapple (frozen)
- ¼ lime juice
- 1 cup mango (frozen)
- 1 ½ cup of coconut water (unsweetened)
- 1 cup spinach
- ¼ tsp cayenne pepper (optional)
Chia-Berry Power Duo
Chia seeds are popular among fitness enthusiasts due to a range of benefits they have.
These seeds are a source of omega-3 fatty acids, fiber, calcium, and iron. Just like berries, they are also powerful antioxidants. Exactly what you need if you are trying to lose weight.
Calories: 263.3 kcal
- 1 cup frozen acai berries
- 1 tbsp chia seeds
- 1 tsp vanilla extract
- 1 cup Greek yogurt (plain, non-fat, unsweetened)
- Ice cubes
The Go-to Green Smoothie
While you may be tired of green smoothies, there is no denying the fact that they work.
This five-ingredient drink will keep you full for hours due to all the fats, protein, and fiber it contains. You will have a lot of energy to exercise while not craving food.
Calories: 435.1 kcal
- 2 cups spinach
- ½ avocado
- 1 small banana
- 1 ½ cup almond milk (unsweetened)
- 3 tbsp whey protein powder
- ½ cup ice
Easy Blueberry Smoothie
Blueberries are too good to put them in your smoothies.
Being the most antioxidant-rich fruit in the world, these berries come with a lot of nutrients.
These nutrients boost will boost your metabolic rate and improve your health in general.
High in fiber, rich in vitamin C, low in calories and fat. What else do you need a smoothie to be?
Calories: 200 kcal
- 1 cup blueberries
- 1 banana
- ¾ cup milk (soy milk, almond milk)
- ¾ cup yogurt (plain, non-fat)
- 1 tbsp flaxseed
Carrot Mango Smoothie
Mango is rich in antioxidants, dietary fiber, and vitamins (A, C, B6).
Carrots, on the other hand, have cleansing properties and are good at removing toxins from the body.
Still, wondering why this smoothie should be on your tomorrow menu?
You can make things even better by adding some ginger into your smoothie.
Ginger works against inflammation in the body stimulates digestion and detoxifies. In conjunction with a healthy diet and exercise, it helps you lose weight.
Calories: 78.05 kcal
- ½ cup mango
- ½ cup carrot
- 1 cup of water
- 1-inch ginger (1 tsp if you are using ginger powder)
Easy Green Juice
Juice fasting produces great results. However, even if you are not sticking to juices for a few days in a row it is still great to have a refreshing one sometimes.
This green smoothie is low in calories and full of vitamins C and K. Besides, because of its calorific value, this smoothie will make a good snack and not a breakfast shake.
Calories: 336 kcal
- 6 small celery stalks
- 4 small green apples
- 2 leaves of kale
Berry Kiwi Smoothie
We all know by now that berries work wonders. Adding kiwifruits to them just makes this smoothie extra healthy.
Triglycerides are a type of fat in the blood and are stored in fat cells. With this kiwi berry shake, you will boost weight loss by reducing triglycerides.
Calories: 307 kcal
- 2 kiwifruits
- 2 ¼ cups frozen berries (mainly strawberries)
- 1 cup of orange juice
Is smoothie a meal replacement?
Smoothies are a popular breakfast replacement.
In a non-sugar diet, for example, it is recommended to replace the morning meal with a healthy shake.
Smoothies can also be a snack or lunch replacement. But there is one thing to keep in mind. If you want to have a drinkable meal, it is essential to pick the right ingredients.
For a smoothie to qualify as a meal you need to add ingredients that contain lots of protein, such as plain Greek yogurt or chia seeds.
Additionally, you need some fiber and healthy fats, such as avocado or coconut oil.
Are smoothies healthy for weight loss?
Smoothies can be a healthy addition to your diet if, of course, the ingredients are wisely chosen and balanced.
If you are trying to lose weight, smoothies are a good option for breakfast to keep you full while providing lots of nutrients and energy.
If you want smoothies to have a positive impact on your weight loss journey, you need to pay attention to a few things.
Firstly, do not put too many ingredients in your drink.
Even fruits and vegetables that have low calorific value can add up and destroy your daily calorie intake plan.
Secondly, pay attention to the ingredients you choose.
If your goal is to lose weight, opt for ingredients that boost metabolism.
In addition to this, use liquids that are low in calories and sugar. Avoid using store-bought juices and opt for non-dairy milk. The best milk for smoothies is unsweetened almond, coconut or soy milk.
Last but not least, pick the right time to drink your smoothies.
The perfect time for these nutrient-dense drinks is when your body is the most active.
It is recommended to have a smoothie after a workout when your body needs some carbs and protein.
Weight Loss Smoothies DIY
If you want to lose weight with smoothies, knowing how to make them yourself is essential as store-bought smoothies are not the way to go.
Here are some things you need to know to make the perfect DIY smoothie.
Fresh or frozen ingredients?
There is not much difference in using fresh or frozen fruit or vegetables. However, if you want your drink to have a thicker texture and be icy and cold, than frozen it is.
Which is the best blender for smoothies?
If you are looking into buying a blender for your smoothies, pay attention to such factors as a powerful motor, blade design, ease of cleaning, variable speed, etc.
Your blender should be strong enough to crush all the ingredients, including ice.
Also, pay attention to the size of the bowl.
If you need one smoothie at a time, such blenders as NutriBullet Pro can be a suitable option.
Strain or not to strain?
If you strain your smoothies, you will be left with juice which is free of the healthy fibrous parts that are going to make you feel full and aid digestion.
So, no strain. If you are finding it hard to drink raw Kale (I struggle), opt for raw baby spinach which is similar in nutrients but much easier to blend.
This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.