If you are looking to sip away the pounds, smoothies for weight loss are one of the best techniques because you can control the ingredients. You can choose ingredients as per your liking to prepare relatively low-calorie weight loss smoothies, yet with nutrient-rich ingredients, as well as protein and fiber to help you keep full until the next meal. By mingling the right ingredients, you can craft smoothies that are yummy to taste and help you lose pounds as well.
How Smoothies Can Make You Lose Weight?
The reason that smoothies can help in losing weight is that they can provide you tons of healthy nutrients just in one glass without accompanying with excess or empty calories. It will not take long to learn what to choose and make combinations that include a good balance of protein, complex carbohydrates, healthy fat, as well as vitamins and nutrients.
Basic Ingredients For Best Weight Loss Smoothies
Here are the four essential things you require to make your own delicious healthy weight loss smoothies:
(i) A Liquid Base: Nonfat or 1% milk as a liquid base is great option as it’s rich in vitamin D and calcium that can support your body to break down fat. Other good options are nondairy milks such as soy and almond and flavored water.
(ii) Lean Protein: Including lean protein at each meal helps you keep lean muscles mass, that means you burn extra calories right throughout the day. The best options are: plain nonfat yogurt, silken tofu, or unflavored protein powder.
(iii) Healthy Fats: The role of healthy fats is to provide energy, make the smoothies satisfying, and facilitate your body to absorb nutrients and vitamins. Add up to two tablespoons of an item that has the good fat – that is, monounsaturated type – such as avocado, seeds, peanuts, macadamia nuts, hazelnuts, etc.
(iv) High-Fiber Carbs: Any fruit will work, but raspberries and blue berries offer the most fiber and the least amount of sugar. As for vegetables, spinach and cucumber provide gentlest, easiest-to-mask flavors.
In addition to above basics, you can add powerful ingredients that spruce-up the nutritional worth of your smoothie without adding extra calories. You also have the option of adding in ingredients that augment your weight loss chances by raising your metabolic rate, providing you extra energy, and filling you up for longer duration.
Weight Loss Smoothies Recipes
Get going by sipping one of these nutrient-packed smoothies! Loaded with lean protein, high fiber-carbs and healthy fats, these easy-to-make drinks will not only help you lose weight, but detox, spruce up and energize in minutes. These smoothies are perfect choice for breakfast, lunch or a snack, as a weight loss smoothie diet.
Just keep blending and start losing – your vehicle to that pot of gold at the end of the rainbow: wow a perfect bikini body!
How To Make Weight Loss Smoothies?
1. Amazing Mango Delicious Smoothie – Fruit Smoothie For Weight Loss:
Serving -1
(a) Mango chunks – 1/4 cup
(b) Mashed ripe avocado (monounsaturated fatty acids)
(c) Fat-free vanilla yogurt – 1/4 cup
(d) Mango juice – 1/2 cup
(e) Freshly squeezed lime or lemon juice
(f) Honey – 1 teaspoon (optional: as mango provides enough sweet)
Put all the ingredients in a blender and whip until smooth. Transfer into a tall glass, garnish with strawberry or sliced mango, if you like, and sip to slim down.
Nutrition facts per smoothie: 298 calories, 5 g protein, 55 g carbohydrate, 5 g fiber, 9 g fat, 1.5 g sat fat, 54 mg sodium
2. Blueberry Delight:
Serving -1
(a) Skimmed milk – 1 cup
(b) Frozen unsweetened blueberries – 1 cup
(c) Cold-pressed organic flaxseed oil (monounsaturated fatty acids)
Put milk and blueberries in a blender, and process for about 1 minute. Pour into a tall glass, add in flaxseed oil, and stir well. Enjoy your healthy weight loss, yet filling drink!
Nutrition facts per smoothie: 273 calories, 9 g protein, 29 g carbohydrate, 4 g fiber, 14.5 g fat, 1.5 g sat fat, 103 mg sodium
3. Peanut Butter And Banana Surprise:
Serving: 1
(a) Fat-free milk – 1/2 cup
(b) Fat-free plain yogurt – 1/2 cup
(c) Natural unsalted peanut butter – 2 tablespoons
(d) Fully ripe banana – 1/4 cup
(e) Organic honey – 1 tablespoon
(f) 4 ice cubes
Put all the ingredients in a blender. Whip until smooth. Transfer to a tall glass. Enjoy your slimming-drink, without dieting!
Nutrition facts per smoothie: 366 calorie, 18 g protein, 40 g carbohydrate, 3 g fiber, 16.5 g fat, 3.5 g sat fat, 151 mg sodium
4. Nutritious, Yet Weight Loss Tasty Drink – Chocolate With Raspberry:
Serving: 1
(a) Skim or Soy Milk – 1/2 cup
(b) Vanilla yogurt – 6 ounce (80 calorie)
(c) Chocolate chips (monounsaturated fatty acids) – 1/4 cup
(d) Fresh ripe raspberries – 1 cup
(e) 4 ice cubes or frozen raspberries, 1 cup (instead of fresh raspberries)
Put all the ingredients in a blender and blend for 1 minute. Pour into a tall glass, and eat with a spoon – an ideal weight loss, yet filling drink!
Nutrition facts per smoothie: 462 calories, 16 g protein, 77 g carbohydrate, 10 g fiber, 13.5 g fat, 7.5 g sat fat, 174 mg sodium
5. Blueberry And Vanilla Yogurt – A Weight Loss Breakfast Smoothie:
Serving – 1
(a) Skim or soy milk – 1 cup
(b) Vanilla yogurt – 6 ounce (80 calorie)
(c) Fresh blueberries -1 cup
(d) 4 ice cubes or frozen blueberries, 1 cup (instead fresh blueberries)
(e) Flaxseed oil (Mono unsaturated fatty acids) -1 tablespoon
Put all the ingredients in a blender. Blend for 1 minute, pour into a tall glass, add in flaxseed oil and stir well.
Nutrition facts per smoothie: 443 calories, 18 g protein, 63 g carbohydrate, 4 g fiber, 14.5 g fat, 1.5 g sat fat, 221 mg sodium
6. Orange-Lemon Citrus Smoothie – A Weight Loss Smoothie For Breakfast:
Serving: 1
(a) Skim or soy milk -1 cup
(b) Lemon yogurt – 6 ounce (80 calorie)
(c) Orange (peeled, cleaned, and sliced into sections) – 1 number medium size
(d) Flaxseed oil (mono unsaturated fat oil) – 1 tablespoon
(e) 4 ice cubes
Put milk, yogurt, orange, and ice cubes in a blender. Whip for 1 minute, pour in a tall glass, add in flaxseed oil and stir well.
Nutrition facts per smoothie: 420 calorie, 18 g protein, 57 g carbohydrate, 3 g fiber, 14 g fat, 1.5 g sat fat, 219 mg sodium
7. Apple – A Weight Loss Fruit Smoothie:
Serving: 1
(a) Skim or soy milk – 1/2 cup
(b) Vanilla yogurt – 6 ounce (80 calorie)
(c) Apple spice pie – 1 teaspoon
(d) Peeled and chopped apple – 1 number, medium size
(e) Cashew butter (mono unsaturated fatty acids) – 2 tablespoons
(f) 4 ice cubes
Put all the ingredients in a blender. Process for 1 minute. Pour into a tall glass, and eat with a spoon and enjoy!
Nutrition facts per smoothie: 482 calorie, 19 g protein, 71 g carbohydrate, 5 g fiber, 16.5 g fat, 3.5 g sat fat, 300 mg sodium
8. Strawberry Smoothie For Weight Loss:
Serving: 1
(a) Skim milk -1 cup
(b) Frozen unsweetened strawberries – 1 cup
(c) Cold-pressed organic flaxseed oil (mono unsaturated fatty acids) – 2 teaspoons
Mix skim milk and strawberries in a blender. Whip until smooth. Add in flaxseed oil and stir well.
Nutrition facts per smoothie: 216 calorie, 9 g protein, 26 g carbohydrate, 3 g fiber, 9.5 g fat, 1 g sat fat, 106 mg sodium
9. Pineapple Smoothie To Lose Weight – A surprise:
Serving: 1
(a) Skim milk – 1 cup
(b) Canned pineapple tidbits in juice- 4 ounce
(c) Cold-pressed organic flaxseed oil (mono unsaturated fatty acids)
(d) 4 ice cubes
Combine milk, pineapple in a blender, add in ice cubes, and blend for 1 minute. Pour into a tall glass, add in flaxseed oil, and stir well.
Nutrition facts per smoothie: 271 calorie, 9 g protein, 30 g carbohydrate, 1 g fiber, 14 g fat, 1.5 g sat fat, 104 mg sodium
10. Peach Smoothie – A Delicious Way To Lose Weight:
Serving: 1
(a) Skim milk
(b) Frozen unsweetened peaches – 1 cup
(c) Cold-pressed organic flaxseed oil (mono unsaturated fatty acids)
Combine milk and unsweetened frozen peaches in a blender and whip for 1 minute. Pour into a tall glass, add in flaxseed oil, and stir well.
Nutrition facts per smoothie: 213 calories, 9 g protein, 26 g carbohydrate, 2 g fiber, 9 g fat, 1 g sat fat, 103 mg sodium
11. Yogurt Based Delicious Smoothies: For each of the following best weight loss smoothies, put the yogurt first, then add in the solid ingredients and blend until smooth. Depending upon how thick or thin you prefer your smoothies and how powerful your blender or food processor is, you may have to thin these out with some liquid like nonfat milk.
(i) Strawberries, Banana And Peanut Butter Smoothie:
Ingredients:
(a) Plain nonfat Greek yogurt – 4 ounces
(b) Chopped fresh or frozen strawberries – 2 cups
(c) Chopped fresh or frozen banana – 1 number
(d) Smooth peanut butter – 2 teaspoons
(e) Ice – 1/2 cup
Nutrition facts per smoothie: 327 calories, 18 g protein, 55 g carbohydrate, 7 g fat (1.4 g saturated), 9 g fiber, 94 mg sodium.
(ii) Asian Breakfast Smoothie For Weight Loss:
(a) Plain nonfat Greek yogurt – 6 ounces
(b) Fresh or frozen mango pieces – 1/2 cup
(c) Fresh pineapple chunks – 1/2 cup
(d) Chopped fresh or frozen banana – 1 number
(e) Ground flax seed – 2 tablespoons
Nutrition facts per smoothie: 368 calories, 22 g protein, 60 g carbohydrate, 7 g fat (0.9 g saturated), 9 g fiber, 68 mg sodium
(iii) Satisfying Spinach Green Smoothie For Weight Loss:
(a) Plain nonfat Greek yogurt – 6 ounces
(b) Spinach leaves – 2 cups
(iii) Ripe pear (chopped, peeled, cored) – 1 number
(iv) Green or red grapes – 15 numbers
(v) Chopped, ripe avocado – 2 tablespoons
(vi) Freshly squeezed lime juice – 1 to 2 tablespoons
Nutrition facts per smoothie: 316 calories, 21 g protein, 52 g carbohydrate, 6 g fat (0.9 g saturated), 9 g fiber, 115 mg sodium
Recommended Ingredients For Making Best Weight Loss Smoothies
Avocado, all kinds of Berries, Chia seeds, Cayenne pepper, Cinnamon, Coconut Oil, Greek yogurt, Leafy greens, Fruits pulp, Tea, Water, Ice, Nuts, Nut butters, etc.
Try to avoid following ingredients:
Excess sugar, Canned fruits and vegetables, Dairy products, Fruit juices, Protein powder, Sweeteners, Too much of sweet fruits.
Happy Blending!
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Original article and pictures take justfitnesshub.com site
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