If you intend to apply smoothies as part of your plan to get healthier and start burning fat but still doubt and try to answer the question, are smoothies good for weight loss, you are at the right place.
Prepared right, smoothies really can offer nutritious sens– full loaded with satisfying ingredients as with fiber, vitamins, minerals, plus other health-protecting substances.
But even some of the most beneficial smoothie ingredients can bulk up a lot of calories and, therefore, thwart your weight loss goals — or worse, lead to unintentional weight gain. Read on to determine whether smoothies are good for weight loss, discover how to build the best smoothie, and find nutritionist-approved recipes to get your smoothie-making up to speed.
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Smoothies can definitely be a part of your strategy for healthy, lasting weight loss(if that’s what you’re after)but only when done right. Otherwise, count them for desserts with a health halo around them. Nutritionists admit that including a nutrient-dense smoothie into your daily diet can help melt pound by promoting weight loss thanks to filling fiber, muscle-building protein, and keeping hunger levels in check. Below I present you with six smoothie making rules that will guarantee you great results.
6 Smoothie Prep Rules You Must Follow to Lose Weight
#1 Rely on Unsweetened Nut Milk
Make a better smoothie liquid base by using nut-based milk that’s clear of added sugars, preservatives, and GMOs. Pouring nut-based milk instead of the regular jug of 2-percent will help you stay away from two things–the lactose and the sugar found in dairy milk that often causes uncomfortable bloating and gas.
Moreover, choices like almond milk, cashew milk, and coconut milk are vegan-friendly and bring countless body-loving components such as magnesium, potassium, selenium, zinc, iron, phosphorous, and vitamin E. As a rule, you cannot go wrong with these milk replacements when it comes to using a smoothie liquid for weight loss. It’s because they don’t have as much sugar as regular milk or juice but are lower in calories–both are mandatory when it comes to losing weight.
#2 Add Protein or Collagen Powder
Once you’ve picked your milk, it would be great to add in a scoop or two of unsweetened protein(or collagen) powder to supplement your shake with even more nutritional power. This can help you increase your hunger-managing hormones and promote satiety, according to a review published in the journal Obesity.
Plant-based powders with blends of hemp, pea, rice, organic soy, and sprouts will ensure you’re getting enough amino acids. Amino acids are the building blocks of protein that help your body build and maintain lean, well-toned muscle, which in turn keeps your metabolism revved, assisting you to burn more calories to lose weight. Aim to take 20 grams of protein with your shake. According to a study issued in the journal Appetite found that shakes that include 20 grams of protein decreased hunger by 50-65% compared to protein-free shakes.
#3 Get Your Daily Veggies
Most people accept smoothies, mostly as fruit loaded delicious drinks, right? That’s just a part of the truth when it comes to weight loss smoothies because smoothie, is a great way to supply your body with veggies and meet the daily recommended vegetable intake.
Today, the average American doesn’t fit the USDA’s recommended intake of vegetables, which is 1.5-2.5 cups per day. A Nutrients review revealed that increased vegetable consumption is associated with weight loss and a reduced risk of weight gain. My favorite smoothie veggies are leafy greens such as baby spinach and kale–rich in vital and irreplaceable micronutrients such as zinc, magnesium, iron, chlorophyll, plus health-promoting fiber.
#4 Use Natural Sweeteners (wisely)
Use raw sweeteners by adding naturally sweet fruits to any smoothie that tastes a bit too “green,” or bitter. My favorite naturally sweet fruits are mango, bananas, apples, pineapple, pears, and dates.
Skip the sweeteners like maple syrup and honey and implement fruit to sweeten your smoothie. Sweet fruits like mango, ripe bananas add gentle, mild sweetness to your smoothie without creating an over-concentration of sugars that will eliminate your beverage’s weight loss benefits. If you still need a sweeter smoothie, attempt to add dates in small pieces until the moment you ween yourself off them altogether. Dates wearing a lot of sugars and, while better than other sweeteners, should be reduced.
#5 Sneak of Healthy Fat
You can also add healthy fats, which will make your smoothies with smoothie texture, but most will help you lose weight and improve health. Healthy fats are scientifically proven that promote satiety and help your body absorb much better many of the fruits and veggies’ fat-soluble vitamins. We like adding a fourth to half of an avocado, a coconut oil, or peanut butter–no more than a tablespoon.
#6 Boost Your Fiber Intake
Do you know that 95% of the American people aren’t eating enough fiber? One of the easiest ways to increase your fiber intake up to the recommended 30 to 40 grams a day is to add fiber-rich ingredients to your smoothie. And here is the place where to call out the power of seeds.
Chia seeds, flaxseeds, and hemp hearts all make excellent health-boosting additions to your smoothies, as you’ll barely taste them. Why bother with the fiber if it is not the fact that we aren’t eating enough? Fiber will definitely help you lose weight, and studies confirm this! A Journal of Nutrition survey found that increasing fiber intake, even by 4 grams per day, can result in a 3 ¼-pound of weight loss over 6 months.
Are Smoothies Good For Weight Loss?
Yes, smoothies are good for weight loss, but if they are a part of a proper diet plan
Only if looking at losing weight from a holistic perspective you can make significant changes and see sustainable results. A perfect smoothie will not magically make you lose weight, at least not healthily or sustainably, if you don’t rethink a few other things. Smoothies and smoothie diet should be a part of one wholesaled weight-loss behaviors. It should go hand to hand with eating a balanced diet, ensuring adequate sleep, getting plenty of physical activity, practicing stress management, and building social connections.
Let’s see how the smoothie diet looks like and works, according to the dietitian Drew Sgoutas – health coach and nutrition expert, the founder of the downloadable 21-Day Smoothie Diet Program.
How Does the Smoothie Diet Work?
Smoothies should be used as a part of a simple diet plan, which is effortless to follow:
Step #1
You need to replace one, two, or all of your solid meals with smoothies, depending on the results you aim to obtain.
Meal replacement smoothies are lower in calories(less than 300-350 Calories) than typical meals. However, they are so designed to contain a big part of the nutrients your body necessitates to function well, but at the same time are delicious and promote satiety and fat-burn. You can use these smoothies to account for your entire calorie intake for up to several weeks.
Step #2
One or two whole, high fiber, nutrient-dense snacks. Those such as raw almonds, walnuts, pumpkin seeds, cacao beans, an avocado, a hard-boiled egg.
Step #3
One protein-rich healthy organic whole food meal(preferably dinner). You can include lean protein(grass-fed beef, chicken, poultry, wild-catch fish, etc.), fresh leafy green salads, vegetables, and low glycaemic foods. Avoiding or decreasing sugar and sugary foods, pastry, white bread, and any high–glycemic foods, as they hold tons of calories and promote fat accumulation.
It’s looking simple but is a compelling approach and really provides excellent results. The only things you should stick to are the above rules.
SOURCES » The Smoothie Detox Challenge | » The Smoothie Diet: 21 Day Rapid Weight Loss Program
You Don’t have to Play Russian Roulette With Your Health!
The good weight loss smoothie recipes have been carefully designed to protect your muscle mass from ‘vanishing’ away while eradicating fat safely and healthily. You’ll also experience a more restful sleep, better moods, and improved mental alertness if you followed a smoothie diet.
Whether you are just trying to lose the last 5 or 10 lbs, or you want to lose 40 lbs or more, I encourage you to watch this FREE video presentation and try 21-Day Smoothie Diet Program to see how powerful detox smoothies for weight loss can be.
Health Coach Drew
A certified health coach and nutrition expert, whose goal is to take the difficulty out of weight loss and leading a healthy lifestyle and make it simple for everyone. Take The 21-Day Smoothie Diet Challenge
