7 Best weight loss smoothies

Smoothies

A smoothie is a liquid-based drink that includes water, fruit juice, milk, yogurt, and ice cream. It is usually thick because of fruits, vegetables, and seeds. Smoothies are rich in fiber, unlike juices.

Vanilla banana smoothie, berry-berry vanilla, mocha banana, a pineapple kale smoothie, GTM smoothie (Ginger, Turmeric, and mango), banana strawberry smoothie, dark chocolate, and banana smoothie will help you in losing weight.

Let’s see the ingredients, the benefits of those ingredients, what value do they add to these smoothies, and how we can prepare them.

smoothies

Smoothies are loved worldwide as they are easy to prepare, and you can add almost anything and everything you want.

They are famous among people willing to lose weight as you can add fat-burning food to attain their goals quickly.

Weight loss smoothies

There are plenty of combinations you can make. Every day you can have a new type of smoothie.

weight loss

Vanilla Banana Smoothie

Ingredients

  • One frozen banana
  • 1-2 tablespoons of almond butter
  • 1 Vanilla protein powder
  • 250-450ml of water

Add them to a blender. Blend them for a minute, and then enjoy your delicious smoothie.

Berry Berry vanilla smoothie

Ingredients

  • Vanilla Protein powder (2 tablespoons)
  • Mixed frozen berries (2 cups)
  • Almond milk yogurt(Low fat)
  • Spinach (1 cup)
  • Walnuts (4-5)
  • Ground Flaxseeds (1 tablespoon)
  • Water (300-350ml)

Mocha Banana smoothie

Ingredients

  • Mocha protein powder (1scoop)
  • Frozen banana (1 piece)
  • Cold/Chilled coffee (1cup/235ml)
  • Almond/Coconut milk (60-70ml)
  • Coconut oil (2-3 tablespoons)
  • Maca (1 tablespoon)
  • Ice cubes (3-4)

Pineapple Kale smoothie

Ingredients

  • Raw kale (2cups)
  • Pineapple (1/4 of pineapple)
  • Almonds (3-4)
  • Frozen banana (1 piece)
  • Peanut butter (2 tablespoons)
  • Greek Yogurt (1/4 cup)
  • Honey (1 tablespoon)
Pineapple Kale smoothie

GTM smoothie (Ginger, Turmeric, and mango)

Ingredients

  • Mango (1/2 cup)
  • Banana (1/2)
  • Almond milk (1 cup/ 250-300ml)
  • Honey (1 tablespoon)
  • Ginger (1/2 tablespoon)
  • Turmeric powder (1/2 tablespoon)
  • Chia seeds (1 tablespoon)
  • Cinnamon powder (1/2 tablespoon)

Banana strawberry smoothie

Ingredients

  • Strawberries (1 cup)
  • Banana (1/2 banana)
  • Granola (1/2 cup)
  • Raw nuts (2 tablespoons)
  • Greek Yogurt (1 cup)
  • Chia Seeds (1 tablespoon)

Dark chocolate and banana smoothie

Ingredients

  • Spinach (1 cup)
  • Banana (1 big banana)
  • Almond Milk (1 cup/ 250-300ml)
  • Cocoa powder (2 tablespoons)
  • Vanilla extract (1/2 tablespoon)
  • Chia Seeds (3 tablespoons)

In all the smoothies, the process would remain the same, and the process is as follows:-

  • Collect all the fruits, vegetables, veggies, and nuts together before starting preparing it because fruits like bananas turn black if you keep them peeled.
  • Add all of them to the blender.
  • Blend them until it becomes smoothie. You may add more milk/water or any other liquid depending upon how thick a smoothie you prefer.

Smoothie ingredients and their benefits

Kale

A nutrition powerhouse full of nutrition, protein, calcium, vitamin K, and vitamin E. Antioxidants present in kale might help in reducing inflammation.

It has a compound known as phytochemicals which are there in fruits and veggies. Phytochemicals help in protecting our cells from damage which later might turn into cancer.

kale

100g of kale has 19g of protein.

Spinach

Again being a green vegetable, it is rich in fiber, vitamins, calcium, iron (helps carry out oxygen throughout the body), and minerals that help maintain bone health. Moreover, it has a mild taste, so you might not even be able to get the taste of it in the smoothie.

Note- Consult your doctor or dietitian before starting having smoothies with spinach as an ingredient because it consists of vitamin K, which might cause discomfort if you are taking blood thinners.

Strawberries

They have vitamin C and antioxidants, saving us from serious health issues like cancer and heart problems.

Banana

The creamy textures in the smoothies come from here. Rich in fiber, potassium, vitamin B6, vitamin C, magnesium, copper, manganese, fiber, etc. The fiber in a banana makes you feel full, which will help you through the weight loss journey.

Turmeric

Turmeric is a part of almost every Indian dish. It gives a yellow color to the meals prepared. Turmeric has antioxidants that help in reducing inflammation in the body. In addition, it consists of bioactive compounds and medicinal properties like curcuminoids which helps in healing.

Ginger

Ginger helps in improving the metabolic rate. It helps suppress the bitterness of spinach, collard greens in your smoothie and help relieve nausea, period pain and aid digestion. It also provides vitamin C and magnesium. Like turmeric, even ginger is an active traditional medicine.

Note- Consult your doctor before having ginger with supplements, including blood thinner, as it may react and cause adverse effects.

Blueberries

They are full of antioxidants, Vitamin C, and anthocyanins which support brain memory.

blueberries

Chia Seeds

Chia seeds are rich in omega-3 fatty acids, fiber, protein, and vitamins. It is a good resource for antioxidants. There are many benefits; it helps us improve our digestive system the blood level and reduces heart diseases and diabetes.

Flax seeds

Be it flax seeds, hemp, or chia seeds, all of them are rich in omega-three fatty acids and fibers. Flax seeds are tiny in size, but these small seeds are a package of many good things as they help us improve our digestive health, lower blood pressure, and bad cholesterol.

The benefits of chia seeds and flax seeds are almost the same, but chia seeds have the upper hand as they contain copper, manganese, and potassium.

Cocoa

An active ingredient in dark chocolates as it gives chocolatey flavor without adding up sugar. Cocoa has magnesium, potassium, iron, and other health-boosting nutrients.

Greek yogurt

It works great as a smoothie base, and it gives a great creamy texture to the smoothie. In addition, Greek yogurt has more protein than milk which your body would require to build your bones, muscles, skin, hair, and blood.

They are full of B-12 and probiotics, which help boost your immune system and minimize issues related to the stomach. In addition, one serving of Greek yogurt can have up to 6.8% of your daily potassium intake.

Add on to your smoothie weight loss journey.

Things that you can add to your smoothie to speed up the process of weight loss are as follows:-

Plenty of water

Water increases the body’s ability to burn more calories for at least 60mintues post having it. So, if you start your day by consuming 1-2 glasses of water, it is beneficial as it enhances weight loss. Moreover, water is calories free.

As per studies, if you have 500 ml of water increases the metabolism by 30%. Moreover, drinking a lot of water makes you feel full; though it is just water, it will decrease the amount of food you could have.

People consuming 1-1.5litres of water daily for several weeks leads to reduced waist circumference, body fat, and weight reduction, ultimately resulting in reduced BMI (Body Mass Index).

Keep track of your calories.

Keep a check on how many calories you are consuming and how many calories you are burning. Our main motive is to lose weight. Hence, you will end up burning/losing more calories than the people who are not keeping track of it as they will not be aware of the stats of calories.

Keep a diary with you. If that is not possible, then in the notes of your cell phone, you can keep on writing what you are consuming and its quantity.

If we keep noting down everything that we will have, we can reduce the weight quickly as you will try to minimize the intake than the calories burnt.

Use smaller plates

Having food on smaller plates does not have a scientific logic behind it, but people tend to consume less when they eat on a smaller plate. As a result, people avoid refilling their containers again and again.

Remove the junk food.

Remove all the junk food which you have in your home or keep them out of your reach. Neither you would have those things in front of your eyes, nor you will think of having them. Moreover, avoid having processed and tetra-pack foods. Try to prepare as many of the meals as you can.

On the way, healthy food can be:-

  • Fruits
  • Nuts
  • Baby carrots
  • Yogurt/ Greek yogurt
  • Boiled eggs

Start exercising

We may lose our muscle and metabolic rate and weight loss, which may lead to starvation mode. To avoid muscle loss and decreased metabolic rate, we should lift the weight. The main focus is on losing weight, but it should not look like you are coming out of a hospital.

Sleep

Sleeping is way too underrated, but sleeping and taking rest is as essential as working out and performing the rest of the day-to-day activities. Unhealthy sleeping patterns or not taking enough sleep leads to obesity which, as per the data, increases 89% obesity.

Chew properly

Studies show that chewing more thoroughly or increased chewing may reduce the intake of calories at a meal. Chewing correctly is a mindful eating component that focuses on slowing down your food intake and paying attention to each bite.

Conclusion

I wish you luck with your weight loss journey, and I hope you’ll have a great experience with these smoothies. They will make your bland and tasteless weight loss journey better. Moreover, you may consider, apart from smoothies having things that might speed up the process.

Note- Please consult your dietitian/ doctor before starting your diet.