Most people will agree—smoothies are delicious. Healthy smoothies are typically packed with nutrients, vitamins, and minerals. But are they a weight-loss tool or hindrance?
It all comes down to the smoothie ingredients. What may look like a diet smoothie—loaded with fruit and veggies—can have crazy amounts of calories? It’s choosing the wrong ingredient combos that can derail your dieting.
If you’re looking to incorporate more smoothies for dieting, there are a few things to watch out for. Solid smoothie recipes should deliver a fair amount of protein, fiber, and yes—even fat. In fact, low carb smoothies are not just nutritious—they can set you well on your way to losing weight!
This guide will teach you how to make smoothies. Better yet, it contains 12 awesome smoothie recipes for weight loss. Before you know it, making easy, healthy smoothie recipes will become second nature!
What Type of Smoothie Will Help Me Lose Weight?
In order for smoothies to help you lose weight, you’ll need to include a few key ingredients. Here, we’re talking those that burn fat, help digestion, and keep you full. Smoothies are a convenient way to boost nutrients and antioxidants your body needs. But, if you’re hungry an hour later and reaching for snacks, all you’ve done is up to your calories.
What’s key here is finding nutrient-dense foods. A banana smoothie packed with spinach and kale and blended with high protein powder is a good example. The choices are infinite.
Below you will find a few recipes that bring all the boys to the yard (and extra pounds running for the hills).
4 Easy Smoothie Recipes for Weight Loss
These diet smoothies are full of nutrition and help to make weight loss as painless as possible. Be careful of the calories they consume, and make sure they’re replacing snacks, rather than adding to them!
1. Mango Chia Smoothie
Mangos are naturally low in carbs and fat—just stick to the serving size to keep calories in check. Almond milk and chia seeds pack in tons of fiber and keep this smoothie vegan and gluten-free. (We recommend soaking the chia seeds in the almond milk until it reaches a thickened consistency—about 10 minutes—for extra smooth texture.)
To make, blend the following:
- 2 medium bananas, frozen or fresh
- 2 cups frozen mangoes
- 1 1/2 almond milk—unsweetened
- 2 tbsp. chia seeds
2. Banana Peanut Cinnamon Smoothie
Did you know cinnamon has antimicrobial effects? Along with bananas, it’s also known to help with bloating, and acts as an anti-inflammatory! Its intense flavor is a great way to add that little something extra (that doesn’t involve the sugar bowl). Finally, this is a great smoothie for snackers because it helps to control your appetite.
To make, blend the following, adding the ice in last:
- 1 cup milk (skim, soy, or unsweetened nut)
- 1 large banana-frozen or fresh
- 1/2 tsp. cinnamon
- 2 tbsp. PB
- 1 tsp of honey (optional)
- handful of ice
Filling Breakfast Smoothies
The ability to make larger batches (for meal-prepping) makes these smoothies great for busy mornings. Packed with filling ingredients and tons of nutrients, you’ll start each day on the straight and narrow dieting-track.
3. Chlorophyll-You-Up Smoothie
This smoothie packs in all the greens of your dreams. All those antioxidants have an important job. They lower inflammation—a known trigger for stress hormones—and a reason your body stores fat!
To make, combine the following ingredients and blend, adding a sprinkle of cinnamon to the top:
- 2 cups of water
- 1 banana
- 1 chopped apple, pear, OR peach (your choice)
- 1 cup packed greens (kale, spinach, or swiss chard)
- juice from half a lemon
- 1/2 ginger root
- 3 tbsp. flax or chia seeds
4. The Ultimate Berry Weight Loss Smoothie
For 224 calories, you’ll get 20 grams of protein, plus a twist of lemon that’s proven to aid in weight loss. You’ll get a healthy serving of omega-3s from the chia seeds. Finally, greek yogurt delivers fat, calcium, and creaminess to die(t) for!
To make, blend the following ingredients in a high-speed blender:
- 1/2 tbsp. almond butter
- 1 cup of Greek yogurt
- 1/2 tsp fresh lemon juice
- 1/2 cup frozen blueberries
- 1/2 scoop plant-based protein powder
- 2 tbsp chia seeds (half in a blender, half sprinkled on top)
Don’t forget—when drinking smoothies for weight loss will only work if they are replacing calories. Whether you chose to indulge in a snack or a meal replacement, drinking your calories can sometimes fool the body into thinking it still needs to eat. Keeping a food journal can help curb mindless snacking, and track how well each of these smoothies keeps you full. Go in with an open mind, but be smart about it, and you will be one of the successful ones who can drink their way to weight loss!