When trying to lose weight, remaining healthy and fit is vital. For breakfast smoothies can aid in this greatly by filling you up for longer and slowing down food absorption. When you eat foods that are high in carbohydrates, your blood sugar levels rise and then fluctuate. Our bodies fight this constant change by producing insulin to lower blood glucose levels. This produces energy but also results in stored fat production. Making a breakfast smoothie that is high in proteins and healthy fats can help reduce cravings, keep you feeling fuller for longer, and support fat loss.
What should be going into our weight loss smoothies?
There are a few ingredients which are sure to add much needed nutrients to your smoothie rather than provide you with empty calories!
To make sure you stay fuller for longer after your smoothie, there are certain types of fruit you should aim to include in your recipes which are high in protein, fibrous and sweet. Just some great fruit to try and incorporate include:
Don’t be afraid of fats! A good smoothie should contain a small amount of healthy fat from ingredients such as nut butter or avocado. This will ensure you don’t get hungry again within the next few hours.
What’s a good smoothie without a bit of sweetness? The trick is to make sure you are using natural sugars from the fruit itself, rather than adding excess processed sugars from juice, flavoured yoghurt or other sweeteners.
Make sure you are including a small amount of fibrous ingredients such as chia seeds, hemp seeds & oats to help with the quick digestion of your smoothie. Like most things though, too much of a good thing can be detrimental, so make sure you are only using small amounts of each ingredient.
It’s way too easy to slip a couple of tablespoons of protein into your next smoothie. Protein powders are designed for health seekers and contain plenty of good protein and a low amount of sugar and calories. As good as these proteins are for you,nutritionistsrecommend that you monitor how much you are using because you can easily go overboard on the calories.
Are smoothies a good way to lose weight?
Simple smoothiescan 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.
By themselves, individual ingredients may be healthy, but when you combine together, the calories can easily add up if you are not aware of the amount you are including in your smoothie.
And because smoothies are drinks that are easy to down rather than meals you sit down and chew, it’s not hard to overlook the amount of food (and calories) that’s 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.
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 (making it suitable for low-carb diets like keto) 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
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 oatsand other whole grains:A fiber-rich food that keep you full longer
Tofu:helps reduce fat storage in the body with substantial protein
Can smoothies help with weight loss?
Yes, as long as you are careful about measuring out ingredients and not going overboard with drinking too much. For instance, it would be easy to drink a 500 calorie smoothie in just a few minutes if you’re not careful. So, I recommend following a recipe, using a spoon to drink your smoothie (this helps you slow down and develop more digestive enzymes to digest the smoothie), and monitoring your weight to make sure you’re not gaining weight.
For someone who usually has a fast food breakfast or something very unhealthy, drinking a breakfast smoothie will likely aid with weight loss, since there is a ton of healthy nutrition in smoothies. All of the recipes included in this round-up are healthy and nutritious, and can likely aid in weight loss.
But, to be sure, please do check with your healthcare provider to make sure smoothies are right for you and your health goals.
How do you make dairy-free smoothies creamy?
The secret is to use healthy fats like hemp seeds or avocado and blend them in a high-speed blender. You’ll never miss the dairy!
How can I add protein to my breakfast smoothie?
I like using protein powders. Check out my list of thebest paleo protein powders. And, if you’re pregnant, be sure to check out my list of thebest protein powders for pregnancy.
Healthy breakfast smoothies
Chocolate Milkshake Protein Smoothie
If you love a rich, super thick but healthy smoothie, this is a great recipe to try! Made using chocolate protein powder, Sweat trainer Kelsey Wells’Chocolate Protein Smoothierecipe is great for a quick post-workout pick-me-up.
Creamy and rich, this recipe is different to a lot of healthy smoothies for weight loss because it resembles a protein shake only with some added fruit. The frozen banana helps to keep this smoothie cold so you can take it with you on the go. If weight loss is your goal, look for smoothie recipes that will help to give you energy and keep you feeling full.
Make yours more filling by reaching for smoothie ingredients that include protein, such as Greek yoghurt, quinoa, protein powder, nuts and seeds.
Easy smoothie recipes for general health
Sometimes, when you’re feeling unwell or a bit run down, you might want to have something quick and easy. Some smoothies can help to rehydrate you or to give your immune system a boost. Smoothies are also a great way to incorporate superfood powders into your diet, helping to boost your nutrition.
Immune Support Smoothie
If you feel like a healthier smoothie, you can customise any recipe toinclude immune-boosting ingredients. In thisimmunity smoothie recipe, there is a combination of orange, turmeric, honey and ginger, all of which can help to support your immune system.
This smoothie recipe is packed with antioxidants and anti-inflammatories, which can assist your body to repair faster. Including orange is a great way to get some vitamin C as well!
Mint Chip Protein Smoothie
As most of us know,stress can be really taxing on the body. This mint chip protein smoothie includes ingredients known as adaptogens, which are often referred to as natural stress fighters. Adaptogens can not only help to support your body through periods of stress — whether that is stress caused by tight deadlines or the physical stress that regular training can put on your body.
Maca powder is a common adaptogen that can be easily added to a smoothie — simply add a teaspoon prior to blending. The texture of this smoothie is similar to that of a milkshake, so enjoy it!
Sweet smoothie recipes
If you have a craving for something sweet, try these healthy smoothies. They can help to satisfy a craving and provide nutrients to your body with natural sugars, instead of relying on heavily processed sugars.
Blending some frozen coffee gives acoffee smoothiethickness and adding Medjool dates is a natural way of making it sweeter. On a hot day, this smoothie can be so refreshing and you can top it with cinnamon, a sprinkling of coconut or even some chia seeds. Delicious!
Nutty Banana Smoothie
Adding bananas to your smoothie means you can benefit from a boost to your energy level and your mood! Bananas are the only fruit that contains both the amino acid tryptophan and vitamin B6, the combination of which can help to produce serotonin, often referred to as the ‘happy hormone’. This is a great smoothie if you need an afternoon pick-me-up.
This is such an easy combination, you can throw everything into the blender and take yourhealthy nutty banana smoothiewith you as you rush out the door.
Green Avocado-Peach Smoothie
- ¼ cup of avocado (don’t go overboard – avos are high in fat!)
- ¾ cup of coconut water
- 1 cup of frozen peaches (or fresh dependent on how you like the consistency)
- 1 tbsp of fresh lime juice
- 2 or more ice cubes
Apple Pi– 273 calories
- ¼ frozen bananas
- ½ cup unsweetened almond milk
- ½ Pink Lady apple with the peel (no seeds & chopped into quarters)
- 1 tsp flaxseed oil
- A medium sized pinch of ground cinnamon
- 1 scoop of vanilla protein powder (plant-based)
- Water for consistency (optional)
Peanut Banana Cinnamon Smoothie
- 1 cup of vanilla soy milk
- 1 large frozen banana (in chunks)
- 2 tbsp peanut butter
- ½ tsp cinnamon (and a pinch to garnish)
- 1 tsp of honey (optional)
- 3 ice cubes
Mango Chia Seed Smoothie
- 2 tbsp chia seeds
- 2 medium sliced & frozen bananas
- 1 ½ cups of unsweetened almond milk (separated)
- 2 cups of frozen mango
- Add the chia seeds and ½ cup of unsweetened almond milk into a small bowl. Whisk thoroughly, cover and set aside in the fridge for approximately 10 minutes.
- Put the remaining almond milk and bananas into a blender and mix until smooth.
- Add the mangos and blend again until smooth.
- Remove the chia seed mix from the fridge. When removed from the fridge, the chia seed mix should have a similar consistency to jelly. Whisk and scrape the mixture into the blender and blend.
- Pour it up and enjoy!
Banana Berry Kale Protein Smoothie
- ½ banana (frozen)
- 1 handful of fresh or frozen kale
- ½ cup of mixed berries (frozen)
- 1 serving of vanilla protein powder
- 1 cup of unsweetened vanilla almond milk
- Chia seeds or flax seeds (small amount)
- 2 tbsp of water
- Place the kale in a blender with a couple of tbsp of water and blend on high until smooth.
- Add the remaining ingredients to the blender & mix again until smooth. If the consistency of the mixture is not to your liking, simply add more almond milk until you reach the desired consistency.