12 Smoothies for weight loss
What smooties are in the best weight loss?
Healthy smoothies for weight loss are made with the right blend of ingredients that are scientifically proven to decrease body fat. Some of the common ingredients we include in these smoothies for weight loss are:
protein powder for weight loss: these powders are low in sugar or other sweeteners, low in calories, and rich in high-quality protein that, in combination with strength exercises, will help build metabolism-boosting muscle mass
healthy fats: healthy fats like nut butters, avocado, and MCT oil will help to slow digestion to keep you fuller longer to prevent overeating
fiber: consuming fiber-rich ingredients like chia seeds, flaxseeds, hemp seeds, leafy greens, and oats can help prevent spikes in blood sugar that can lead to the storage of carbs as fat
low sugar: fruit is the base of all smoothies, and because fruit naturally contains sugar, there's no need to add extra sweeteners like honey, orange juice, or frozen yogurt that only serve to add empty calories
Do smoothies for weight loss actually work?
When you replace your standard breakfast with a weight loss smoothie, you can lose weight. All recipes serve one unless otherwise indicated.
1. Raspberry Chocolate Smoothie
"I really love this weight loss smoothie because it tastes rich, 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."
½ banana
1 handful spinach
½ cup raspberries
1 tablespoon almond or cashew nut butter
2 tablespoons raw cocoa powder
10 oz unsweetened almond, hemp or coconut milk
1 scoop or serving plant-based protein powder (optional)
NUTRITION: (With scoop of protein) 391 calories / 15 g fat / 38 g carbs / 12 g fiber / 12 g sugar / 34 g protein NUTRITION: (Without scoop of protein) 257 calories / 15 g fat / 32 g carbs / 11 g fiber / 10 g sugar / 8.6 g protein
2. MORNING RISE
"Combining a non-dairy, low-calorie smoothie first thing in the morning with a roughly even portion of high-quality protein and good carbs is a great start to anyone looking to lose weight and be healthy. Starting the day off with a smoothie such as this will pull your body out of it's overnight fasting state, and the carbohydrates from healthy, mixed berries combined with high-quality protein will give you the quick energy and protein uptake your body needs first thing in the morning without being 'too much."
½ cup frozen mixed berries
Handful of spinach
8 oz unsweetened Silk almond milk
1 scoop plant-based vanilla protein powder (Reisinger uses VegaOne Vanilla Performance Protein)
NUTRITION: 230 calories / 2.5 g fat / 20 g carbs / 5 g fiber / 7 g sugar / 26 g protein
3/Creamy Coconut Protein Smoothie
"This is my go-to smoothie recipe for weight loss because it contains a balance of protein, fat, and carbs which promote stable blood sugar levels, and in turn, your pancreas can secrete your fat-burning hormone, glucagon! And it's so good, you can drink one every morning and not get sick of it."
½ banana
1 tablespoon of cashew butter
¼ cup full-fat coconut milk
2 scoops dairy-free PaleoMeal protein powder
1 scoop of Espresso Dynamic Greens
2-3 ice cubes
NUTRITION: 315 calories / 21 g fat / 26 g carbs / 4 g fiber / 9 g sugar / 14 g protein
4/ Energizer Bunny
With such a low protein count, this smoothie wouldn't qualify as a meal replacement, but it does pair well with an omelet, as the nutritionists suggest. Serves 3.
1 frozen, very ripe banana
1 Tbsp fresh parsley (or cilantro)
¾ cup spinach, loosely packed
1 tsp ginger, grated
¾ cups curly kale, stems removed, loosely packed
½ cup carrots, chopped
1 tsp lime juice
8 ounces water
4 ice cubes
NUTRITION: 58 calories / 0 g fat / 14 g carbs / 3 g fiber / 5 g sugar / 2 g protein
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5 Pumpkin Spice!
"Pumpkin pie without the pie, all year round? Yes, please! Pumpkin is a good clean burning carbohydrate and when you add the protein powder you'll balance your blood sugar as well as add the perfect components for a post-workout recovery meal."
1 cup canned pumpkin
½ banana
1 cup coconut or almond milk
2 tablespoons of chopped pecans
1 teaspoon pumpkin pie spice
¾ scoop Vega Vanilla protein powder
Handful of ice cubes
NUTRITION: 331 calories / 10 g fat / 42 g carbs / 11 g fiber / 17 g sugar / 24 g protein
5. Fruity Fun
Fruits are like people: They come in all sorts of shapes, sizes, colors, and styles, and each has its own temperament. Some are so sweet you can barely stand it, others so bitter you avoid them at all costs. But regardless of their individual qualities, all fruits have something to offer and deserve our utmost respect.
That said, my favorites are red fruits. While there are studies linking nearly every kind of fruit to some sort of health benefit, the most evidence tends to pile up around fruits that are red or reddish, like purple or orange fruits. For example, a study in the journal Nutrition & Metabolism found that eating half a red grapefruit before a meal may help reduce visceral fat and lower cholesterol levels. Another study found that tart cherries reduce belly fat; blueberries, strawberries, and raspberries have also been linked to lower abdominal fat accumulation.
So while a number of different fruits will show up in Zero Belly Smoothies, expect many of your smoothies from this chapter to have a cool red or purple hue. That's a sign that you're getting a massive hit of antioxidants and fat-fighting fiber.
All recipes make one serving.
6 Candy Apple
Pink Lady apples are among the most nutrient-rich varieties. This smoothie combines the apple with vanilla and cinnamon flavors to give you a uniquely autumnal fruit drink.
¼ frozen banana
½ Pink Lady apple with peel, seeded and quartered
½ cup unsweetened almond milk
1 teaspoon flaxseed oil
3.14 dashes of ground cinnamon
1 scoop vanilla plant-based protein powder
Water to blend (optional but recommended)
NUTRITION: 273 calories / 7.4 g fat / 27 g carbs / 5.5 g fiber / 15 g sugar / 26 g protein
7 Peachy Goodness
Like a light, summery bowl of oats—this is comfort food in a glass. Unless it's August and the peaches in your neck of the woods are perfect, opt for frozen peaches instead. The vanilla in the protein powder will combine with the peaches for a bright, warm, and hearty drink.
½ peach
½ frozen banana
2 tablespoons rolled oats
½ cup unsweetened almond milk
1 teaspoon ground flaxseed
1 scoop vanilla plant-based protein powder
Water to blend (optional)
NUTRITION: 277 calories / 4 g fat / 33 g carbs / 6 g fiber / 14 g sugar / 28 g protein
8 Ginger Joy
Ginger packs high levels of health-boosting phytonutrients. But use fresh ginger: Chances are you bought that powdered ginger in your cabinet three years ago when you made a pumpkin pie, and it's been losing potency ever since. To keep fresh ginger on hand, break it into small chunks and freeze it, then allow to defrost before grating.
½ cup frozen strawberries
¼ frozen banana
1 cup unsweetened almond milk
1 tablespoon fresh ginger, peeled and chopped
1 teaspoon ground flaxseed
Dash of ground pepper
1 scoop plain plant-based protein powder
Water to blend (optional)
NUTRITION: 264 calories / 5 g fat / 26 g carbs / 6 g fiber / 11 g sugar / 29 g protein
9 Raspberry n Cream
Those Hulk-colored nuts have their own special fat-burning powers. In a recent Nutrition study, two groups followed nearly identical diet and exercise regimens; however, one of the groups was fed unsalted pistachios, while the other group was not. Surprisingly enough, the pistachio group members lost more belly chub and showed better improvements in their blood glucose and cholesterol levels than the control group participants.
½ cup frozen raspberries
¼ cup pistachios
½ avocado, peeled, pitted and quartered
3 ice cubes
1 teaspoon vanilla extract
1 scoop vanilla plant-based protein powder
Water to blend (necessary)
NUTRITION: 266 calories / 9 g fat / 18 g carbs / 5 g fiber / 8 g sugar / 30 g protein
10 Bannana Cream Pie
Valentine's Day in a glass. Don't underestimate the healing powers of dark chocolate—it's not there as a gimmick. When you combine fruit and dark chocolate (at least 70 percent cacao), you accelerate the release of butyrate, a compound made in your large intestine that tells your fat-storage genes to chill out.
1 frozen banana
4 fresh cherries, pitted
2 dark chocolate squares
1 teaspoon vanilla extract
½ cup unsweetened almond milk
1 scoop vanilla plant-based protein powder
2 ice cubes
Topping: 1 more cherry
NUTRITION: 280 calories / 3 g fat / 35 g carbs / 6 g fiber / 17 g sugar / 28 g protein
11 Vanilla Peach
As fruits go, bananas and peaches are polar opposites: bananas provide fiber and a rich consistency, while peaches add antioxidants for very few calories.
1 cup frozen peaches
½ banana
1 cup unsweetened almond milk
1 teaspoon vanilla extract
⅓ cup vanilla plant-based protein powder
½ cup ice cubes
Water to blend (optional)
NUTRITION: 287 calories / 3 g fat / 36 g carbs / 5 g fiber / 22 g sugar / 29 g protein
Green Monster
Popping into a juice bar for a cold cup of extruded kale juice may be all the rage, but when it comes to both nutritional impact and weight-loss power, juices can't hold a candle to smoothies.
First, most commercial juices use apple juice, which is a high-sugar, low-nutrient base. (Most of the nutritional impact of an apple is in its skin, not the white pulp where most of the juice is extracted from.)
Second, juicing strips all the natural fiber out of produce: the rough stuff is what makes it good.
And third, juices lack fat and protein; without these crucial elements, you're getting no fat-burning, metabolism-boosting benefits.
Next time you want to drink your veggies, blend up one of these seriously nutritious recipes from the book Zero Belly Smoothies.
All recipes make one serving.
12 Lemon Fresh
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.
½ lemon, peeled and seeded
½ frozen banana
1 cup kale
½ cup unsweetened almond milk
1 scoop plain plant-based protein powder
3 ice cubes
Water to blend (optional)
NUTRITION: 254 calories / 7 g fat / 20 g carbs / 5 g fiber / 10 g sugar / 30 g protein
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