These 7 Delicious Healthy Smoothies Will Help You Lose Weight and Improve Your Health

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While smoothies have gotten a bad rep for being high calorie, sugary drinks over the years, you can actually create a healthy drink that is low in calories, nutrient rich and without excessive amounts of sugars if you know what to look for. You can even create a drink that contains all your favorite fruits and vegetables and have it be filling enough you can lose weight quickly and effectively.

While looking for smoothie recipes which can aid weight loss, the most important thing for you to do is to make sure you are drinking more than empty calories. Check to be sure any smoothie recipe contains protein, healthy fats, vitamins and nutrients.

Ingredients That Support Weight Loss

To boost the nutritional value of your smoothies, there are some ingredients that can be added without any problems at all.

Avocado: This delicious fruit can add a smooth and creamy texture to your smoothie. It will add healthy fat and can be very filling. More importantly, it contains vitamins and minerals that are essential for good health.

Berries: Berries can add the perfect balance of sweet and tart to your drink. These fiber rich fruits are also high in antioxidants, which are essential for your overall well-being.

Cayenne pepper: Studies suggest that cayenne pepper can work as a catalyst for weight loss. This is thanks to the capsaicin it contains. While you will want to use it in moderation, this can add something extra to your smoothies without adding calories.

Chia seeds: There is a good chance you know these as a novelty gift for kids. But what you might not know is that chia seeds are high in omega 3 fatty acids. They can also help remove toxins from your stomach and give you a healthy boost of calcium. While they can be eaten whole, you get the maximum benefit from them if you crush them into a powder.

Cinnamon: One of the reasons some smoothies are problematic is because they spike your blood sugar. Cinnamon has been proven to improve the metabolism of glucose and help regulate blood sugar levels.

Greek yogurt: Yes, you can use traditional yogurt if you’d like, but be sure it isn’t flavored. The reason most people turn to Greek Yogurt is because it does feature high levels of protein.

Leafy greens: Add some phytonutrients to you drink without adding a lot of calories and fat when you use leafy greens. These greens are high in fiber and will help fill you faster. Just make sure you stick with darker greens like kale and spinach and avoid things like iceberg lettuce.

Don’t think you are only limited to the items on this list. You can still find plenty of nutrient rich items available to enjoy as part of your smoothies for weight loss.

Ingredients to Avoid Adding to Smoothies if Weight Loss is a Goal

Knowing the things to put in helps. However, you do need to be sensible when you are creating smoothies to ensure they are actually healthy. The following things should be avoided at all costs.

Canned Fruits and Vegetables: Never used canned goods because they are full of preservatives and usually high fructose corn syrup. The best way to go is fresh produce. However, you can use frozen vegetables if you find you aren’t able to use the items you are buying fast enough before they go bad.

Dairy: With the exception of yogurt, don’t put dairy products in your smoothies. They contain sugars, are processed heavily and add extra calories you should be avoiding for weight loss. Most commercially available dairy products are also pasteurized.

Fruit juice: While using fresh fruit is great for weight loss, using fruit juice has no benefits. Yes, they often contain Vitamin C and some nutrients. The problem is that the pulp is removed and you are just enjoying the fruit sugars after all is said and done. This is especially true of juice from concentrate. Juice whole fruit and then use that mixture in your smoothies.

Artificial Sweeteners: Yes, smoothies are presented at a sweet treat. When you add whole fruits to the smoothie, you should benefit from their natural sweetness – there is no need to add artificial products, which are known to hinder fat loss. Just keep in mind you should still limit fruits because they can spike your blood sugar and can give you digestive problems if not used in moderation.

Keep in mind that this is not a complete list of all the bad things you can put into a smoothie. When creating any smoothie, be logical in your approach. The internet can be a great resource to determine the amount of calories and sugars that are in foods you are adding.

Primary Health Benefits of Smoothies

  • There are plenty of health benefits that can result from adding smoothies into your diet. The following are the most common.
  • Smoothies offer pure nutrition without additives. You know what is going into them and you can make sure they are nutritionally balanced and delicious.
  • Smoothies for are healthier than just the vegetable and fruit juice since you aren’t just using the juices, but the whole fruit or vegetable.
  • You are able to get your daily allotment of fruits and vegetables with ease. You won’t have to worry about eating a huge salad. Instead, you get everything, including the fiber, in an easy to enjoy drink.
  • Most people see a significant improvement in the servings of fruits and vegetables they consume when they enjoy smoothies.
  • Since they are low in fat and sodium, they will help you slim down and because of the potassium, they are even good for your heart.
  • When you are enjoying your smoothies it is important to remember that not all fat is bad. Avocados, peanut butter, cashew butter and others contain monounsaturated fats. These are fats that doctors and even the American Heart Association agree are essential for your diet.
  • As you consume these healthy fats, they can help naturally lower your cholesterol levels. They can also help improve the health of your cells since they tend to be rich in Vitamin E. When enjoyed in moderation, these fats can actually prove to be an important part of your diet.

Be Wary of “Smoothies” From Restaurants

There’s a good chance that a restaurant you frequent will make smoothies on the go for you. Usually, they have the same flavor options at most of these locations. Such as strawberry banana or a berry blast of some sort.

The problem is that you never actually see what is going into these drinks. Often, it is nothing more than a prepackaged liquid that is blended with ice and then handed to you. While the juices and ingredients did come from the sources they claim, they are often pasteurized and contain preservatives to ensure they last longer. They often have added sugars in some form as well. That means they are contradictory to the weight loss benefits you were looking for.

You can quickly make healthy smoothies that can be enjoyed from the comfort of your home. You’ll know precisely what is going into each of these drinks and you’ll know that it can help you better monitor your consumption and make sure you have a drink you’ll love without packing on the pounds unwittingly.

7 Healthy Smoothie Recipes – Tasty and Great for Weight Loss

Now that you know the basics of healthy smoothies, you’ll want to begin exploring some of the drinks you can create. Keep in mind that you can adjust any recipe, within reason, to meet your needs. These recipes are designed to inspire you and are designed to be a single serving.

Protein Packed Blueberry Pineapple

This delicious smoothie combines blueberries and pineapple to help improve your digestion and to promote weight loss.

What You Need

– 1 cup water
– 1/4 cup Greek Yogurt
– 1 small avocado diced
– 1/2 cup blueberries
– 1/4 cup pineapple
– 1 teaspoon chia seed powder
– Dash of cinnamon

How to Make It

In a blender, combine the avocado, blueberries and pineapple. When well blended, add your water and yogurt. Next, add your chia seed powder to help thicken the mixture and top with a dash of cinnamon. This smoothie makes a particularly good breakfast to start your day.

A Truly Green Tea Smoothie

We all know green tea is good for the body. Take advantage of this delicious green tea that is supercharged with actual greens. Green tea has been shown to help promote fat loss and boost metabolism, making it an exceptional choice for your to consider.

What You Will Need

– 1 cup chilled green tea
– 1 small avocado
– 1 cup spinach or kale
– 1 small banana
– 1 cup ice

How to Make It

In your blender, mix the ingredients until they are well blended. The finished product will be a sweet treat that is jam packed with nutrients and will help you shed some of those unwanted pounds.

Sunny Mango Dreams Smoothie

This bright smoothie will remind you of sitting by the sun in your favorite bathing suit. It has a clean and refreshing taste. More importantly, it is designed to help you to slim down so you are at an ideal weight.

What You Will Need

– 1/2 cup cubed mangos
– 1 small diced avocado
– 1/4 cup pineapple
– 1/4 cup Greek Yogurt
– Splash of lemon juice
– 4 ice cubes

How to Make It

Combine everything but the ice cubes in the blender, allow the mixture to become well blended. Once that is done, blend in your ice cubes and enjoy it in an icy mug.

Protein Packed Peanut Butter and Jelly Smoothie

Protein is essential in any plan to lose weight. While you might have to sacrifice peanut butter and jelly sandwiches for your diet, it doesn’t mean you can’t come up with a creative twist that still gives you the flavor you crave.

What You Will Need

– 1 cup Greek Yogurt
– 3 tablespoons peanut butter, unsalted and unsweetened
– 1 small ripe banana
– 12 fresh berries
– 1 teaspoon honey
– 6 ice cubes

How to Make It

Begin with the yogurt, banana and peanut butter and blend them together well. Then add your ice cubes and honey until the mixture is thick. Turn off the blender. Then add your berries. Then pulse the mixture five times to break up the berries and serve chilled.

Peanut Butter Chocolate Raspberry Smoothie

Is your need for chocolate killing your diet? Don’t fall victim to the desire to eat high calorie pieces of chocolate. Instead, you can make this delicious smoothie that won’t pack on the pounds.

What You Need

– 1/4 cup semi-sweet chocolate chips
– 2 tablespoons peanut butter
– 1 cup Greek yogurt
– 1/2 cup raspberries
– 6 cubes of ice

How to Make It

Toss the chocolate chips into the blender to break them up. Then add everything but the ice. Blend them well so the mixture is smooth in appearance. Finally, add your ice cubes to help chill the mixture. You can then serve it in a tall glass and enjoy this sweet treat. Just remember, it should be enjoyed in moderation.

Smooth Lemon Orange

A Vitamin C rich smoothie can be the perfect drink to relax with. When the body becomes stressed, it depletes the system of Vitamin C. Replenishing this Vitamin C is essential for your overall sense of wellbeing. Lemon also has some other amazing health benefits which we've written about in this lemon water article.

What You Need

– 1 cup Greek Yogurt
– 2 tablespoons fresh lemon juice
– Medium orange, peeled and sectioned
– 1 teaspoon chia seed powder
– 8 ice cubes

How to Make It

Creating this drink is simple. Just place all the ingredients in a blender and make certain they are mixed well. Then enjoy this refreshing, delicious drink as you unwind after a long day.

Cashew Apple Smoothie

Apples are a fruit that should be included in most diets. They are chock full of vitamins, nutrients and pectin, which is essential for good health. Often, they are overlooked when people are making their smoothies. However, you can create a delicious smoothie with them in just a matter of seconds.

What You Need

– 1/2 cup soy milk
– 1 /2 cup Greek Yogurt
– 1 teaspoon cinnamon
– 1 medium apple cored
– 3 tablespoons cashew butter
– 8 ice cubes

How to Make It

In a blender, mix the yogurt, milk and apple together. Allow this to blend well. Then add your cinnamon and cashew butter until the mixture begins to thicken. Then add your 8 ice cubes. Before you know it, you’ll have a great delicious smoothie you can enjoy.

Want even more recipes? Check out this great resources from Prevention.com – we love it!

A Word to the Wise

In recent years, smoothie diets have become very popular. While most diets recommend you do a cleansing diet of smoothies for three meals a day for few days to a week, it is typically a better choice to stick with just one or two. Ideally, this will be a breakfast smoothie that gets your day started off right and perhaps one for lunch that can further aid in the diet you are on.

When you drink three smoothies a day, you severely restrict the number of calories you are eating. While this will temporarily give you some weight loss, usually water weight, you often put it right back on and end up having additional health concerns associated with it.

Keeping a level head on your shoulders about this process can help you avoid an uncomfortable situation. This is especially the case with yo-yo dieting where you put on and take off extreme amounts of weight that are hard on your body and can actually have a negative effect on your health.

It is also sensible to regular exercise or a fitness program with any diet-based strategies you are using to lose weight. Following something such as the Fat Loss Factor diet program is a great way to attack unwanted weight from all angles – ensuring you achieve the kind of results you want while still remaining fit and healthy overall.

In Conclusion

As you can see, smoothie recipes don’t have to be bland to help you to lose weight. Refer to these recipes and the ingredients that are on the approved list. Then you can create your own smoothie recipes for effective and fun weight loss. As you gain a better understanding of how flavors blend together, you can quickly create some delicious drinks to keep you satisfied. In most cases, you won’t even realize you are a diet because you are getting all the flavor and nutrients you want and need.

That is until you actually step on the scale. As long as you use a smoothie as a meal replacement and not as a beverage as you are enjoying a meal, it can help to cut down the calories you are consuming while you enjoy something that is actually good for you.

If you are ever in a bind, remember you have a number of great additives that can go into the smoothies you are creating. Tossing in a chia seeds, turmeric powder and brewer’s yeast can add nutrients while being hidden in the mixture.

Walnuts, cooked oatmeal and even some fruits can add texture to the drink if you find you want to change things up. Just be creative with the things you toss into your smoothie recipes for weight loss and adjust things to fit your needs. In most cases, the recipes you find are designed to give people a spring board for their own concoctions.

Remember that the key to any successful diet is to learn moderation. Pay attention to the foods you are eating and the things you are mixing into the smoothies you create. While a little avocado or peanut butter is fine for some healthy fat, overdoing it can be just as bad for you. Especially if you are throwing in 3 avocados and a quarter of a cup of peanut butter.

Take the first step in improving your health and achieving your weight goals by enjoying healthy smoothies that nourish your mind, body and soul.

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