Weight loss smoothies you must try!

Obesity and excess body fat can be a cause of worry due to the various health complications which come with it. Obesity has become a result of inactive and unhealthy lifestyles which many of us lead today. 

There are various ways to tackle this problem and lose excess weight. But the most important element is having a strictly controlled diet. As a part of such a diet, healthy smoothies can be a great way of keeping the calorie intake in check while making sure that the body is getting all the necessary nutrients. Weight loss smoothies can be easily made with different combinations of healthy foods. 

This article brings to you, several weight loss smoothie recipes which are easy to prepare and can make your weight loss journey a lot healthier and tastier.

RECIPES OF WEIGHT LOSS SMOOTHIES

Weight loss smoothies can be prepared by blending together a few healthy fruits and vegetables. The recipes are listed below along with the recommended dosage. Some of the recipes may seem slightly high in calories but are extremely healthy. Each recipe makes 1 serving for an average size person.

Avocado and strawberry smoothie

To prepare this smoothie, you will need:

  • The pulp of 1 avocado
  • 12-16 strawberries
  • ½ teaspoon of cinnamon
  • 1 cup of coconut water
  • 1 teaspoon of maple syrup

How to:

  1. Blend the avocado pulp along with the strawberries for 30 seconds.
  2. Add the coconut water, maple syrup and cinnamon to the blender and blend for another 30 seconds on high speed.

How this works: avocados are rich in healthy fats. They are a great source of magnesium as well as omega 3 fatty acids. Avocados add texture and thickness to the smoothie. The fats help to prevent hunger for a long time and will make your stomach seem full. Strawberries are a great source of anti-oxidants and have very few calories. Coconut water is a rich source of electrolytes which helps to keep the body hydrated and prevent a decrease in energy levels.

Have this smoothie as breakfast, at least 3 times a week.

Watermelon and green tea smoothie

You will need: 

  • 1 cup of diced and deseeded watermelon 
  • 1 teaspoon of honey
  • ½ cup of green tea
  • ½ cup of diced beetroot

How to: 

  1. Blend the beetroot chunks in a blender for about 40 -50 seconds.
  2. Now add the watermelon chunks along with honey and green tea.
  3. Blend on high speed for about 1 more minute. 

How this works: watermelons contain malic acid as well as some vital nutrients which help to prevent any deficiencies in the body. Watermelons contain lots of water and very few calories which help in weight loss. Green tea is packed with antioxidants and fat-burning compounds which not only reduce food cravings but are also good for the skin. Beetroot contains several skin-friendly nutrients like vitamin A and vitamin C. Beetroot removes toxins from the digestive system.

This smoothie is best consumed every day after a workout in order to rehydrate the body.

Blueberry and flax seeds smoothie

You will need: 

  • 1 cup of fresh blue berries
  • 2 tablespoons of roasted flax seeds
  • ½ cup of water
  • 2 tablespoons of lemon juice
  • 2 tablespoons of honey
  • ½ cup of skimmed milk

How to: 

  1. Put the freshly roasted flaxseeds on a flat surface and turn them into a fine powder with the help of a rolling pin. Apply pressure onto the seeds with the rolling pin until the seeds have turned into a coarse powder.
  2. Now add the blueberries and flaxseeds into the blender.
  3. Blend for 30 seconds.
  4. Add the rest of the ingredients and blend for 60 seconds.

How this works: blueberries not only add flavour to the smoothie but are also a great source of fibre. The fibre content helps to keep you full for a longer period of time. Flax seeds are a great source of omega 3 fatty acids. Lemon juice helps to boost the level of electrolytes in the body and improve digestion. This smoothie is a great way of boosting metabolism.

This smoothie can be consumed daily during the afternoon to avoid any food cravings.

Cucumber and yogurt smoothie

You will need:

  • 1 diced cucumber
  • 1 teaspoon lemon juice
  • 1 teaspoon roasted cumin seeds
  • ½ teaspoon of salt
  • ½ teaspoon of honey
  • 1 cup yogurt

How to: 

  1. Place the freshly roasted cumin seeds on a flat surface. 
  2. Apply pressure onto them with the help of a rolling pin until you have turned the seeds into a fine powder.
  3. Now add the cumber and cumin powder to a blender and blend on high speed for 30 seconds.
  4. Add the rest of the ingredients and blend on high speed for 40 seconds.

How this works: cucumbers have a lot of fibre and are low in calories. Cumin seeds are a great way of keeping the digestive system active. 

It can be consumed daily with breakfast in order to keep the body hydrated throughout the day.

Coffee and coconut smoothie

You will need

  • 1 cup of cold brewed coffee
  • 1 cup of coconut milk
  • 2 tablespoons of coconut oil
  • 1-2 drops of vanilla essence

How to:

  1. To cold brew the coffee, add 2 tablespoons of coffee grounds to one glass of chilled water and place this in the refrigerator for 6 hours. Now strain the coffee.
  2. Add ½ cup of coffee to the blender along with the coconut milk, coconut oil and vanilla essence. 
  3. Blend on high speed for 30 seconds only.
    You can add stevia for some sweetness if the coffee is too bitter for you.

How this works: caffeine is a common ingredient in many weight loss milk powders. This is because it helps to boost the metabolism and burn fat more rapidly. Coconut oil adds the required healthy fats into your body. Coconut milk is a great alternative to regular milk as its calorie and sugar content is much less.

This smoothie can be consumed once in a day, with breakfast. Do not have it with dinner as the caffeine content may disrupt your sleep.

Greek yogurt and chia seed smoothie

You will need: 

  • 1 cup of Greek yoghurt
  • 2 tablespoons of chia seeds
  • 1 tablespoon of honey
  • 1 cup of pomegranate seeds

How to: 

  1. Blend the pomegranate seeds along with honey and chia seeds on slow speed for about 30 seconds.
  2. Now add the Greek yoghurt and honey to the blender.
  3. Blend for 30 seconds more.
  4. You can add a little bit of water if the smoothie is too thick for you.

How this works: Greek yogurt has very low calorie content and also contains some much needed proteins. It is important to choose the non-flavoured variety. Chia seeds contain minerals as well as fatty acids. Pomegranate seeds add fibre as well as flavour to the smoothie. The vitamins in pomegranate seeds help to keep the skin plump and healthy.

This smoothie can be consumed once a day along with a meal.

Banana and apple smoothie

You will need:

  • 1 banana
  • 1 cup of coconut water
  • 1 cup of diced red apple

How to:

  1. Blend all the ingredients in a blender for 1 minute.

How this works: although bananas have a high calorie intake, they add some much needed fats to the body. This won’t be excess since you are only using one banana. Apples contain malic acid which helps in weight loss. 

You can have this smoothie every alternate day along with breakfast. 

Pear and kale smoothie

You will need:

  • 1 diced and deseeded pear
  • 100 grams of fresh kale 
  • 1 teaspoon of lemon juice
  • ½ diced cucumber
  • 2 tablespoons of honey
  • 4-5 florets of broccoli
  • 2 cups of coconut water

How to: 

  1. Add all the ingredients to the blender and blend on high speed for 1 minute.
  2. You can add more coconut water if the smoothie is too thick for your taste.

How this works: pears are full of fibre. Broccoli and kale contain anti-oxidants and are a rich source of vitamin A. Cucumbers and coconut water help to keep the body hydrated and energetic throughout the day. This smoothie is made of ingredients with very few calories.

It can be consumed every day in the morning.

Sprouts and Greek yoghurt smoothie

You will need

  • 1 cup of sprouted mung beans
  • 1 cup of Greek yoghurt
  • ½ cup of water
  • 1 teaspoon of cumin powder
  • 1/2 teaspoon of salt

How to:

  1. Blend all the ingredients together for 1 minute. 

How this works: mung beans are a great source of fibre as well as proteins. Cumin powder aids digestion and helps to prevent bloating. 

This smoothie can be consumed daily before going for a workout. It will provide the necessary protein for exercise.

PRECAUTIONS

Stay away from canned fruits and vegetables. Most of the times, sweeteners and preservatives are added to such foods in order to maintain their flavour. Hence, they also carry excess calories.

  • Do not ignore your meals. Have small and nutritious meals 3 times a day.
  • If you are trying to build muscles, then do add a good quality protein powder to these smoothies.
  • Do not skip exercise. It is crucial to maintain a good workout regime in order to burn the existing fat. Reducing calorie intake in not enough.
  • Do not add cane sugar or even brown sugar to the smoothies. These are highly processed and unhealthy. Go for natural options like honey or stevia.
  • Make sure you are getting enough sleep so that your body can have the required rest. 

MYTHS AND FACTS

MYTHS FACTS
You cannot have any kind of calories in order to lose weight. The body needs some amount of calories in order to function. If you suddenly stop having calories, then you will experience more food cravings. Do not obtain these calories from processed foods but fruits and vegetables. 
During weight loss, one has to eat less and work more. Both diet and exercise are important. But you do not have to eat less food. You have to eat less of the unhealthy and high calorie food. Do not over exert yourself during exercising. 
Smoothies are just for taste, they don’t help with hunger. The mentioned smoothies include ingredients which contain lots of fibre. The fibre content helps to make you feel full. You will find that your food cravings and sugar cravings are greatly reduced.

 

FREQUENTLY ASKED QUESTIONS

Can we add fruit juices to the smoothie in order to enhance the flavour?

Fruit juices available in the market are packed with additives and extra sugar. The fibre content is very less. Adding these to the smoothies will only increase the calorie content. If you must, then use freshly prepared fruit juice. 

What are good fats?

Fats are needed by the body in order to function properly. Even though you may be trying to lose weight, you have to make sure that you are losing the excess fat. However, good fats are the ones which do not cause a drastic change in weight and are used as a source of energy. These include omega 3 fatty acids.

Why is fibre necessary for weight loss?

Fibre helps to keep the digestive system healthy. Fibre takes a little more time to digest. Hence by including it in the smoothies, you ensure that your stomach feels full for a longer time and you do not need to eat every few hours to curb the food cravings.

Can we substitute the meals with these smoothies?

This is not recommended because even during weight loss, one has to consume a balanced diet. You have to reduce your calorie intake. It is not wise to skin meals or substitute them with smoothies. You will find your appetite reduced because these smoothies are quite filling.

Is coconut oil safe to consume in smoothies?

Coconut oil is very safe to consume. However, you have to make sure that you use virgin coconut oil for the smoothies. Since the taste of coconut oil is quite strong, consuming it in smoothies is a great alternative.

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