Weight loss smoothies should be pretty simple, right? Just fill a blender with fruit, ice and milk or juice and watch the pounds melt away.
Not so fast.
If you get that ingredient mix wrong, you’re suddenly eating 1,000 calories instead of 400–and your carb intake is off the charts.
Weight loss smoothies can be a diet minefield. If you just can’t give up your smoothies, you need to stay focused on what’s good for you and what’s not. Let’s take a closer look at the healthiest smoothie ingredients for someone who wants to live a healthy lifestyle, lose weight and maintain it:
1. Weight Loss Smoothies with Fruit
Fruit is always a popular ingredient in smoothies. But keep in mind that, while fruit is chock full of vitamins, minerals and heart-healthy antioxidants, it can also be packed with sugar.
So Rule Number One for a weight loss smoothie is to use only fruits known to be low in sugar. Which fruits are those? To start with, try these:
. Raspberries – Half a cup (60 grams) contains 3 grams of carbs.
. Blackberries – Half a cup (70 grams) contains 4 grams of carbs.
. Blueberries — Half a cup contains 10.5 carbs
. Strawberries – Eight medium-sized (100 grams) contains 6 grams of carbs.
. Plums– One medium-sized (65 grams) contains 7 grams of carbs.
. Clementine – One medium-sized (75 grams) contains 8 grams of carbs.
Missing from this list is what used to be our personal favorite: bananas. However, researchers have found that a medium sized banana (around 7″ long) contains almost 27 carbs–or nearly equal to an entire days carb consumption for people on a low carb diet of 30 carbs or less. And the older the banana, the more sugar it contains.
If you MUST have a banana in your smoothie, choose a smaller size that’s not overly ripe.
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2. Weight Loss Smoothies with Veggies
Not only are most vegetables a great addition to a tasty smoothie recipe, they’re also great sources of vitamins and minerals with a small carb count.
Personally, I love healthy weight loss smoothies for breakfast or anytime of the day.
Spinach and kale, for example, work great in smoothies. Low in sugar and carbs, they provide more iron and protein than fruit. They’re also a great source for fiber, folate and phytonutrients like carotenoids, saponins and flavonoids.
Beyond spinach and kale, there’s a wide selection of veggies that can add distinct new flavors to your smoothie. Here are a few you’ll want to consider:
Cucumber
Celery
Zucchini
Cauliflower
Carrots
Cabbage
Red beets
Bok choy
Can’t see some of these in your next smoothie? Take a closer look at, for example, cabbage and bok choy. These nutrient-rich gems contain glucosinolates, an anti-inflammatory phytonutrient linked to lower risk of certain cancers. And in the right combinations, they taste delicious!
Bottom line: Don’t overlook how healthy veggies can be for you. In a smoothie, veggies can:
. Support a healthy weight.
. Keep bowel movements regular.
. Fight inflammation.
. Decrease the risk of chronic disease.
3. Weight Loss Smoothies with Protein
Include at least one source of protein into each smoothie to give you much needed energy. Protein helps stabilize blood sugar and makes the drink more satisfying.
What are your options for protein? Consider these:
. Whey or pea protein powder
. Greek yogurt
. Nuts and nut butters
. Hemp and chia seeds and ground flaxseed
. Soft or silken tofu
. Greek yogurt, milk and milk alternatives
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4. Nuts, nut butters and seeds
Nut butters, nuts and seeds provide protein — and heart-healthy fat. The latter helps delay hunger pangs that many dieters experience. You might try adding avocado for even more fat.
5. Weight Loss Smoothie Liquids
Naturally, you’ll want to add some liquid to your smoothie. But don’t necessarily opt for fruit juice as your first choice. Fruit juice is often just water and sugar, without the fiber. You can do without more sugar, so let’s find something better. Here’s a list of better alternatives:
. Unflavored skim or 1% cow’s milk or non-dairy alternatives (like unsweetened soy milk): They provide calcium and vitamin D.
. Unsweetened almond milk: It’s higher in calcium and lower in calories than cow’s milk or soy milk.
. Green tea: It’s rich in antioxidants.
. Water or ice: H2O is nature’s best hydrator.
6. Spices, extracts and powders
Spices add flavor to your smoothie without the calories of honey and other sweeteners, and some spices such as cinnamon and ginger help control inflammation or digestive problems.
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Here are some favorite smoothie additions:
. Almond extract
. Cayenne
. Cinnamon
. Grated fresh ginger
. Nutmeg
. Powdered peanut butter
. Unsweetened cocoa powder
. Vanilla extract
Need smoothie recipe ideas? Click the link below.
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