3‌ ‌Delicious‌ ‌Weight‌ ‌Loss‌ ‌Smoothie‌ ‌Recipes‌

Smoothies can range from super healthy to fat-and-sugar-laden drinks that are just milkshakes with a different name.

Read on to find out exactly what goes into a healthy smoothie and how to make delicious, low-calorie, nutrient-rich smoothies at home.

Why smoothies?

Eating enough fruit and vegetables is vital for a healthy, balanced diet. Science has linked diets rich in fruit and vegetables to lower body mass, improved health outcomes, and weight loss.¹ ²

Unfortunately, not many people hit the recommended daily servings of fruit and vegetables. Researchers believe low intake causes about 31% of ischaemic heart disease and 11% of strokes worldwide.³

The World Health Organization recommends five servings of fruit or vegetables a day, but only one in ten adults meets that requirement in the US.⁴

Smoothies are an easy and tasty way to get your daily fruit and veg fix. 

What makes the perfect weight-loss smoothie?

When making your smoothie, consider adding these ingredients for their weight-loss benefits:

1. Protein

This macronutrient helps with weight loss because it keeps you feeling fuller for longer (satiated), and protein requires more calories to digest than fat and carbohydrates.⁵

You may want to add one of the following protein sources to your smoothie:

• Low-fat plain yogurt

• Protein powder

• Silken tofu

• Soy milk

2. Fiber

Fiber increases satiety and alters gut hormone secretion. Large epidemiological studies have shown an inverse relationship between dietary fiber intake, body fat, and weight.⁶

Some types of fiber act as prebiotics, which are vital for your gut health. Prebiotics are a food source for the good bacteria in your gut, contributing to a healthy gut microbiome.

These make excellent fiber-rich additions to your smoothies:

• Avocado

• Spinach

• Kale

• Kiwi

• Papaya

• Mango

• Guava

• Blueberries

• Raspberries

• Strawberries

3. Chia seeds

These tiny black seeds are nutritional bombs high in fiber, antioxidants, and good omega-3 fatty acids. They lower cholesterol levels and stabilize blood sugar levels. Chia seeds are hydrophilic, meaning that they attract water, so adding them can help thicken your smoothie and leave you feeling fuller for longer.⁷ 

4. Berries

Berries have high antioxidant levels, so adding a handful of berries to your smoothie will add immune-boosting and cancer-fighting benefits.⁸ Berries can make your weight-loss smoothie delicious with very few additional calories. 

What NOT to add to your weight-loss smoothies

Many commercial smoothies contain lots of sugar, so they’re not ideal for weight loss.

When making your own, be mindful of hidden sugars, such as the sugar in sweetened yogurts. Use fruit to sweeten your smoothie instead of adding sugar, sweetener, or honey to it. 

Three ideas for simple, healthy, weight-loss smoothies

1. Spinach-avocado smoothie

This smoothie packs fiber and healthy fat into a delicious smoothie. Blend the following ingredients together and enjoy:

• 1 cup nonfat plain yogurt

• 1 cup fresh spinach

• 1 frozen banana

• ¼ avocado 

• 2 tbsp water

• 1 tsp honey (optional)

2. Green smoothie

This smoothie is full of fiber, very low in calories, and the ginger adds a great zing. Protein powder is an optional addition that can keep you feeling full. Whiz together the following ingredients for a healthy blast of green magic:

• 1 kale stalk

• 1 cup of spinach

• 1/2 lemon (without peel)

• 1/2 inch peeled ginger

• 1/3 cucumber

• 1 pear 

• 1/2 cup of water

• 1 scoop or serving of plant-based protein powder (optional)

• 3 mint leaves

3. Raspberry chocolate smoothie

This delicious smoothie tastes decadent enough to be a dessert, but it’s full of healthy vitamins and flavonoids. You can also add protein powder to create a nutritionally balanced smoothie. Blend the following ingredients together and enjoy:

• ½ banana

• 1 handful spinach

• ½ cup raspberries

• 1 tbsps almond or cashew nut butter

• 2 tbsp raw cocoa powder

• 10oz unsweetened soy milk

• 1 scoop or serving of plant-based protein powder (optional)

The lowdown

Smoothies are a simple and delicious way to get your daily serving of fruit and vegetables. To maximize your smoothie’s weight-loss properties, add protein, keep the fiber content high, and throw in some chia seeds and a handful of berries. Homemade smoothies let you control the ingredients that go into your smoothie, ensuring no hidden sugars sabotage your weight-loss efforts.