What if you are given the power of pressing a button wherein you can automatically lose weight and tone your body? Sounds like a good deal, right? Well, this button does not exist and probably will never happen in our present timeline. However, there is a different button that you can also push that will aid in making you lose some unwanted fats while keeping the nutrients your body need in check. This button is found on blenders.
With the simple push of button, you can blend up healthy smoothies made from fruits and vegetables that will deliver significant weight loss results (plus exercise and balanced meal). Aside from filling up your body with loads of fiber and protein, these smoothies also taste good. So, if you are thinking whether to buy milktea or cola, maybe you can try mixing up your own smoothie for a healthy but tasty drink.
Ingredients to look for
Healthy smoothies are not just mixing up your favorite fruits and vegetables and expecting that tomorrow you will weigh lighter. The reason for this is because not everything you mix in your smoothie can help you shred some weight. There are some fruits and vegetables that are actually full of sugar and fat. When losing weight, it is important to use ingredients that are scientifically proven to help decrease fat and increase your metabolism.
“Nutritionists agree that incorporating a nutrient-dense smoothie into your daily diet can help avoid pound creepage by keeping hunger levels in check and even promote weight loss thanks to their filling fiber and muscle-building protein.” –self.com
Here are some ingredients that you should look for when blending up your smoothies:
Fiber
There are two types of fiber that our body takes in, insoluble and soluble. The former adds content to our stool whereas the latter can have an effect in our metabolism and weight loss. It has been found out that a good intake of soluble fiber can help you lose belly fat and prevent it from coming back again. Furthermore, soluble fiber is a powerful natural appetite suppressant which reduces your habits of excessive eating. When this is observed, your body will take in less calories and can aid in weight loss. When making your smoothie, you can add fiber-rich ingredients such as leafy greens, chia seeds, flax seeds, and oats.
Healthy Fats
Not all fats are bad for your body. Some are actually very healthy and can be a good source of energy when you are cutting down your carbohydrates intake. Healthy fats such as yogurt, avocado, and nut butters can make you feel full for a long time and thus stops you from binge eating. Another good thing about adding healthy fats to your smoothie is that it balances your blood sugar. Blood sugar impacts insulin levels which can affect your mood and food cravings. That is why it is important to maintain a balanced sugar level all throughout the day.
Low Sugar
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Fruits are a part of your smoothie which means that it already has natural sugars. Therefore, adding additional source of sugar such as honey, orange juice, and fruit concentrate will only make your smoothie less healthy than it should be. Another thing to consider is adding too much fruits in your shake. Yes, fruits make the drink taste better but adding too much can also result in increasing the amount of sugar that your body will be receiving. It’s okay to add fruits but make sure to use a moderate amount (half a banana or half of a pear) and incorporate more greens and healthy fat if you can.
Healthy Smoothie Recipes
Now that you already know the fundamental ingredients that you should be looking at when making your own smoothie, here are some recipes from “Eat This Not That!” that you can try to boost your body and encourage weight loss effects.
Fruit Based Smoothies
Apple Pi
Ingredients:
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
‘Peach Out’ Peach Oat Cobbler
Ingredients:
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
Ginger Man
Ingredients:
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
Strawberry Pistachio Cream
Ingredients:
½ cup frozen strawberries
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
Banana Split
Ingredients:
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
Green Smoothies
Lemon Kale Protein Detox
Ingredients:
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
Sprig of Parsley
Ingredients:
¼ cup fresh parsley (include the stems)
½ cup watercress
½ cup frozen strawberries
½ frozen banana
1 teaspoon chia seeds
1 scoop plain plant-based protein powder
Water to blend (optional)
NUTRITION: 214 calories / 2 g fat / 22 g carbs / 4 g fiber / 10 g sugar / 28.5 g protein
Romaine Around
Ingredients:
1 cup romaine lettuce
½ cup spinach
½ apple with peel, seeded and quartered
1 tablespoon chia seeds
½ cup unsweetened almond milk
1 scoop plain plant-based protein powder
Water to blend (optional)
NUTRITION: 280 calories / 5.8 g fat / 27 g carbs / 10 g fiber / 12 g sugar / 201 g protein
Hemp Cat
Ingredients:
¾ cup baby kale
½ frozen banana
1 teaspoon hemp seeds
½ tablespoon chia seeds
½ cup unsweetened almond milk
1 scoop vanilla plant-based protein powder
Water to blend (optional)
NUTRITION: 270 calories / 6 g fat / 26 g carbs / 6 g fiber / 10 g sugar / 29 g protein
Tea for One
Ingredients:
1 cup green tea
½ frozen banana
2 tablespoons fresh lemon juice
⅛ avocado
1 scoop vanilla plant-based protein powder
Water to blend (optional)
NUTRITION: 245 calories / 6 g fat / 23 g carbs / 5 g fiber / 11 g sugar / 26 g protein
Nutty and Chocolatey Smoothies
Dark Chocolate Banana Nut
Ingredients:
½ banana
1 teaspoon dark chocolate morsels (dairy-free)
⅛ cup chopped walnuts
1 cup unsweetened almond milk
6 ice cubes
⅓ cup chocolate plant-based protein powder
Water to blend (optional)
NUTRITION: 229 calories / 11 g fat / 26 g carbs / 7 g fiber / 10 g sugar / 28 g protein
Chocolate Decadence
Ingredients:
½ banana
¼ ripe avocado, peeled, pitted, and quartered
¼ cup black beans
½ cup unsweetened almond milk
¼ cup chocolate plant-based protein powder
6 ice cubes
Water to blend (optional)
NUTRITION: 300 calories / 9 g fat / 34 g carb / 11 g fiber / 9 g sugar / 25 g protein
Chocolate Bean
Ingredients:
½ frozen banana
¼ cup black beans
1 tsp nutmeg
1 cup unsweetened almond milk
⅓ cup plant-based chocolate protein powder
Water to blend (optional)
NUTRITION: 280 calories / 3 g fat / 31 g carbs / 7 g fiber / 9 g sugar / 31 g protein
Peachy Keen
Ingredients:
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
Ab of Steel
Ingredients:
¾ frozen banana
2 teaspoons almond butter
¾ cup unsweetened almond milk
1 scoop chocolate or vanilla plant-based protein powder
NUTRITION: 340 calorie/ 15 g fat / 36 g carbs / 10 g fiber / 13 g sugar / 20 g protein
Savory Smoothies
Tabasco Cherry
Ingredients:
½ cup cherries
½ frozen banana
1 tsp Tabasco sauce
¼ lime
¼ cup unsweetened almond milk
1 scoop plant-based plain protein powder
3 ice cubes
Water to blend (optional)
NUTRITION: 232 calories / 2 g fat / 28 g carbs / 3.5 g fiber / 10 g sugar / 26 g protein
Potato? Sweet!
Ingredients:
½ cooked sweet potato, cooled, with skin off
½ frozen banana
½ teaspoon cinnamon
1 cup unsweetened almond milk
1 scoop plain plant-based protein powder
NUTRITION: 280 calories / 5 g fat / 34 g carbs / 6 g fiber / 14 g sugar / 28 g protein
Mr. Bean
Ingredients:
½ frozen banana
¼ cup kidney beans
½ cup frozen strawberries
4 mint leaves
1 cup unsweetened almond milk
¼ scoop plant-based plain protein powder
NUTRITION: 340 calories / 4.5 g fat / 53 g carbs / 11 g fiber / 14 g sugar / 24 g protein
Fall Harvest
Ingredients:
½ cooked sweet potato, cooled, with skin off
½ banana
⅛ tsp nutmeg
½ tsp cinnamon
6 medium-sized basil leaves
¼ cup green tea
1 cup unsweetened almond milk
1 scoop plain plant-based protein powder
NUTRITION: 283 calories / 5 g fat / 35 g carbs / 7 g fiber / 14 g sugar / 28 g protein
Pumpkin Spice
Ingredients:
½ frozen banana
⅓ cup pumpkin puree
1 teaspoon flax seeds
¼ tsp pumpkin spice
1 cup unsweetened almond milk
⅛ teaspoon vanilla extract
1 scoop plant-based plain protein powder
NUTRITION: 292 calories / 5 g fat / 33 g carbs / 7 g fiber / 14 g sugar / 29 g protein
Healthy smoothies are great substitute for breakfast meals because they are packed with essential nutrients to keep you energized in the morning and to help you lose weight. Although these smoothies have solid evidences that can aid in cutting unwanted fats from your body, you should always keep in mind that a healthy lifestyle altogether will do the trick. Having said this, you should still eat nutritious meals and exercise daily for you to achieve the results you want. Keep in mind also to consult your doctor before undergoing any form of diet to avoid complications from happening. Stay healthy!