Are you looking to drop a few pounds? Maybe you’re looking for a way to start improving your health and nutrition. If so, you may be wondering if making smoothies is a good way to do this.
The answer is yes! You can create delicious, nutritious smoothies that will help promote weight loss. In fact, there are plenty of different things you can blend together to create the perfect smoothie for your needs.
What Can I blend To Lose Weight?
Here are some tips on how to make a weight-loss smoothie:
- Incorporate healthy fats. When it comes to weight loss, including healthy fats in your diet is key. Some great options for healthy fats include avocado, nuts, seeds, and olive oil.
- Choose high-quality protein sources. Protein is essential for the body, and it also plays a big role in weight loss. Some of the best sources of protein include whey, hemp, tofu, nuts, seeds, beans, lentils, and eggs.
- Make sure your smoothie includes some fiber. Without fiber, in your smoothie, you’ll be hungry shortly after drinking it. Some great sources of fiber include chia seeds, flaxseeds, oatmeal, and greens.
- Green smoothies are an excellent way to help you lose weight. When making your smoothie, opt for leafy greens like spinach or kale instead of fruit. Not only will this make it lower in sugar overall (fruit is pretty high in sugar), but it will also give you a boost of fiber and nutrients that will serve your body well.
As long as you follow these guidelines, there are countless smoothie recipes you can make to help aid your weight loss goals.
Here is one example:
Ingredients:
- 1/2 cup coconut water (or almond milk)
- 1/4 cup organic, plain greek yogurt
- 1 small banana (frozen)
- 1 tablespoon chia seeds
- 2 large handfuls of baby spinach or kale
Instructions: Put all ingredients in a blender. Blend on high until smooth.
10 Different Smoothie Recipes That Are Perfect For Your Weight-Loss Goals
1. Mango Spinach Power Smoothie
Ingredients:
- 1/2 cup unsweetened almond milk, plus more as needed to adjust the consistency
- 1 large ripe banana, peeled and frozen (about 1 cup)
- 1 tablespoon almond butter or peanut butter (optional)
- 1 cup loosely packed baby spinach (optional, but adds lots of nutrients)
Instructions: Combine all ingredients in a blender and blend until smooth. Add more almond milk for a thinner consistency. Serve immediately.
2. Strawberry Spinach Smoothie
Ingredients:
- 1 1/2 cups chopped fresh strawberries
- 1 banana
- 2 cups fresh baby spinach leaves
Instructions: Put all ingredients in a blender. Blend on high until smooth.
3. Berry Cacao Smoothie Bowl
Ingredients:
- 1 1/4 cup almond milk or water, plus more as needed to adjust consistency
- 2 tablespoons raw cacao powder (or unsweetened cocoa powder)
- 1/2 cup rolled oats
- 1 banana, small (about 1/2 cup diced)
Instructions:
Add ingredients to a blender and blend until smooth, adding more liquid as needed. Stop the blender and scrape the sides with a flexible spatula as necessary. For serving, put some fruit on top of your smoothie bowl and decorate with cacao nibs or dark chocolate chips.
4. Apple Kale Smoothie
Ingredients:
- 1 tablespoon chia seeds
- 1 cup unsweetened almond milk
- 2 tablespoons all-natural peanut butter (no additives)
- 1/4 teaspoon ground cinnamon
- 6 raw almonds, broken into pieces
- 1 green apple, cut into chunks, and frozen until solid (about 1/2 cup)
Instructions:
Place all ingredients except the almonds in a blender, and blend until smooth. Sprinkle with almond pieces just before serving.
5. Pineapple Spinach Smoothie
Ingredients:
- 1 cup baby spinach
- 1/2 pineapple, skin removed
- 1 Banana
Preparation:
Combine all ingredients in a blender and blend until smooth. (Add more ice if you like your smoothie colder. )
6. Strawberry Banana Smoothie
Ingredients:
- 1/4 cup strawberries, fresh or frozen
- 1 small banana (frozen is best)
- 1 tablespoon chia seeds
- 2-3 tablespoons organic maple syrup to taste, optional (or a few drops of stevia)
- Scoop unsweetened protein powder (optional)
- 1/2 teaspoon pure vanilla extract
- Dash of fresh ground nutmeg and cinnamon
- Almond milk or water, as needed to adjust consistency
Instructions:
Place all ingredients in a blender and blend on high until smooth. Add almond milk or water to adjust the consistency, if needed. For a thicker smoothie, add more frozen banana; for thinner smoothie, add more ice cubes.
This is one of my personal favorites: it’s full of healthy fats and natural sweetness from fruit and stevia, and I love the added chia seeds for their anti-inflammatory omega-3 fatty acids.
7. Green Protein Smoothie
Ingredients:
- 1/4 cup filtered water or non-dairy milk of your choice (almond, rice, etc…)
- 1 scoop plant-based protein powder (optional)
- a handful of spinach leaves or kale
- 1 banana, frozen and broken into pieces
- 2 tablespoons almond butter or peanut butter (or other nut butter)
- Dash of cinnamon and/or nutmeg (optional)
- Kiwi, peeled and sliced (for garnish, optional)
Instructions:
Add all the ingredients to your blender, and blend on high until smooth. Garnish with kiwi slices if desired, or add more fruit for extra flavor.
8. Beet Smoothie
Ingredients:
- 1/2 small avocado (about 1/4 cup mashed)
- 1 small raw beet, washed and peeled (about 1/4 cup diced)
- 1 large date, pitted (or 2 smaller dates)
- 3 tablespoons fresh lemon juice
Preparation: Add all ingredients to a blender and blend on high until smooth. Add 1/4 to 1/2 cup water or almond milk to adjust consistency, if needed.
This recipe is high in fiber and has a unique taste that’s very different from the sweet fruit flavors you see in most green smoothies. The beet adds a subtle earthy flavor without overpowering everything else, and it gives this smoothie its vibrant pink color.
9. Spinach Blueberry Smoothie
Ingredients:
- 1/4 cup filtered water or non-dairy milk of your choice (almond, rice, etc…)
- 1 handful baby spinach leaves (2-3 ounces)
- 1 small frozen banana, broken into pieces (about 1/4 cup)
- 1/2 teaspoon pure vanilla extract
- 1/4 to 1/2 cup fresh or frozen blueberries (or other berries of choice)
Preparation:
Add all the ingredients to a blender and blend on high until smooth. For a thicker smoothie, add more frozen banana; for a thinner smoothie, add more ice cubes.
You can add flax seeds for extra omega-3 fatty acids, chia seeds for fiber and protein, or hemp seeds if you’d like an added boost of protein.
This is a unique green smoothie with lots of healthy berry antioxidants, fiber, and phytonutrients. I love the flavor combination of banana and blueberries in this recipe – it’s so good!
10. Strawberry Chia Smoothie
Ingredients:
- 1/2 cup fresh or frozen strawberries
- 1/2 cup orange juice
- 1/4 cup filtered water
- 1 tablespoon chia seeds
- 3-4 ice cubes
Preparation:
Place all ingredients except the mint in a blender and blend until smooth. Garnish with mint leaves before serving, if desired.
This is a very refreshing smoothie with the flavor of strawberry, orange, and mint! I love to make this for breakfast on summer mornings because it feels like such a treat. The flavor is also very uplifting! Give this one a try — you’ll love it!
What Are The Best Foods To Eat To Lose Weight?
To eat to lose weight you need to avoid eating processed foods, sugars, and carbs.
Here is a list of the best foods to eat to lose weight:
- Salmon: Salmon is a fatty fish, but it’s healthy. It’s rich in protein and omega-3 fats which help lower inflammation and metabolism.
- Almonds: Almonds are high in protein and fiber which makes you feel full longer. They’re also high in Vitamin E that protects cells from damage, lower blood pressure, and reduces the risk of heart disease.
- Lettuce: Iceberg lettuce contains 90 percent water. Eating lots of it can help suppress appetite. It’s also low in both calories and carbs.
- Spinach: Spinach is full of fiber which helps you feel fuller longer, lowers your cholesterol, and reduces the risk of heart disease. It’s also high in iron which helps transport oxygen to your cells and improve muscle function.
- Yogurt: Yogurt is rich in calcium and protein that aid weight loss by improving metabolism and increasing satiety.
- Garlic: Garlic contains allicin which boosts your metabolism and helps convert white fat into brown fat.
- Asparagus: Asparagus may help weight loss by reducing inflammation in the body. It also contains anti-inflammatory chemicals called fisetin that’s found in strawberries, cucumbers, peaches, and apples. All of these foods are high in fiber, making you feel fuller longer.
- Watermelon: Watermelons are very low-calorie food and are full of water which makes you feel full faster. It’s also high in vitamin C and potassium.
- Broccoli: Broccoli contains a chemical called indole-3 carbinol that helps destroy excess estrogen in your body.
- Avocado: Avocados are low in sugar and carbs which help you feel full longer. It’s also rich in healthy fats that improve cholesterol, lower blood pressure and reduce the risk of cardiovascular disease.
- Grapefruit: Grapefruits contain a natural chemical called naringin that aids weight loss by improving metabolism.
- Bok Choy: Bok choy contains a powerful cancer-fighting antioxidant called anthocyanin which is found in blueberries, red cabbage, and purple carrots. It also boosts your metabolism.
- Eggs: Eggs are the perfect breakfast food. They help you feel full longer, improve cholesterol levels, and reduce your risk of cardiovascular disease.
- Oats: Oatmeal is made from oats and contains fiber which helps you stay fuller for a longer time period.
- Green Tea: It contains antioxidants that boost metabolism and reduce appetite.
- Pomegranate: Pomegranates are very high in fiber, potassium, Vitamin C, and manganese.
- Quinoa: It contains tryptophan that increases serotonin production which makes you feel full faster and reduces your appetite. It’s also high in fiber, magnesium, and iron.
- Apples: Apples are high in pectin fiber and water which makes you feel full longer and lowers cholesterol levels. It also contains quercetin, a powerful antioxidant that reduces inflammation and prevents cardiovascular disease.
- Cauliflower: Cauliflowers are very low in calories which makes you feel full longer and increases the satiety hormone called cholecystokinin. It also contains high levels of vitamin C which boosts metabolism.
- Sunflower Seeds: Sunflower seeds contain lots of fiber, magnesium, and vitamin E. It also contains high levels of serotonin which boosts your mood and reduces the urge to emotionally eat.