Are green smoothies good for weight loss?
It depends. A perfect weight loss smoothie contains between 250 and 350 calories and is filled with a variety of whole foods that give optimal nutrition. You always want to include a leafy green, a fruit, a source of healthy fat, and protein. You can also add other vegetables to your green smoothie.
Have you ever tried to make your own smoothie recipe? Did whatever you made almost have you throwing up?
Creating a smoothie that actually tastes good while nourishing your body really is an art. To make your life much easier, here are my best vegan green smoothie recipes for optimal health and weight loss.
Smoothies and Weight Gain?
You can lose weight and also gain weight by drinking a smoothie. It depends on what you put into your smoothie and how you drink your smoothie.
You will feel full longer if you eat 3 fruits rather than if you drink the puree of 3 fruits quickly. Studies show the more you chew the faster you feel full (source). Also, if you turn your food into a soup (hot smoothie) you eat less calories throughout the day.
Another study found that eating your meal slower will help you feel fuller and more satisfied after finishing the same meal eaten faster (source), which could be the reason why soups are so filling: they are consumed more slowly due to the heat.
What does that mean for smoothies?
You will not gain weight and you will feel full and satisfied for longer if you consume your smoothie slowly. Enjoy your detox smoothie as long as it would take to eat each fruit raw.
Are Smoothies Good For Weight Loss?
The only way to lose weight is to eat less calories than you burn. This can be achieved by eating less or by exercising more. You could basically eat unhealthy and, as long as you eat less calories than you burn, you will lose weight.
Of course that is a terrible idea because long term weight loss will only happen if you actually change your eating habits for good. Choose foods that are filling and nourishing. Avoid fad diets as these lead to deficiencies. Rather, start to include many fruits and vegetables as these are filling but low in calories (volume eating).
This is where smoothies come in…
With smoothies you can include more fruits and vegetables to consume more volume in food but less in calories. Smoothies are an option to add leafy greens and healthy spices to your weight loss meal plan. Your smoothie should be delicious and healthy.
But you don’t need to do a whole smoothie diet or green smoothie cleanse to reap the health benefits. Adding one smoothie per day to your plan and eating a balanced diet the rest of the day is enough to get all your nutrients. You want to establish a eating style that can be followed long term.
Remember your long term goal is to eat healthier so that weight loss comes naturally. Below are some key points for preparing a healthy smoothie.
Will green smoothies burn fat?
Vegan green smoothies are typically low in fat. “In a recent study, restricting dietary fat led to body fat loss at a rate 68 percent higher than cutting the same number of carbohydrate calories when adults with obesity ate strictly controlled diets.” (source)
So enjoying a plant based green smoothie will also help get you lean and burn the stubborn belly fat.
Tips on preparing a healthy smoothie
Here are my top tips for making smoothies that are filled with antioxidants, vitamins, and minerals:
- Always add at least 1 cup of spinach
- Add 1 tablespoon of flaxseed (chia seeds, hemp seeds)
- Add at least about 3-5 nuts
- Always add fruits, veggies, healthy fats, and protein to your smoothie for balanced nutrition
- Add 1/4 cup beans for fiber and protein
- Drink your smoothie slowly
- Always use whole foods, no juices
- You can use (unsweetened) plant milk or (unsweetened) nut butter as well
- Use water for a citrusy smoothie and plant milk for a creamy smoothie (banana, mango, sweet potato, or PB)
Adding spinach to your meals or smoothie will also help you feel full longer: Meals with spinach were compared to meals without spinach for their satiety effect.
5+ Weight Loss Smoothie Recipes
The nutrition information for each smoothie is calculated with the cronometer app. This app can help you track your food intake and calories, but also shows you if you have any deficiencies.
#1 Immunity Boosting Green Smoothie
This healthy green smoothie contains apple, orange, ginger, turmeric, and more. It is perfect for winter time as well as cold and flu season. It contains over 100% vitamin C, A, and K and even has 5.6g of plant based protein.
#2 Peach Green Smoothie
Green smoothie with banana and peach contains 6.7g protein, 260 calories, covers over 70% DV of calcium, 40% magnesium, and is high in vitamin A, K, and B6. Get the recipe here.
#3 Sweet Potato Green Smoothie
This smoothie is very high in calcium (80% DV), iron, zinc, and potassium and contains over 10g of protein. And you get all this nutrition with only 300 calories. Get the recipe here.
#4 Green and Glowing Smoothie Recipe
Easy pineapple, mango, and coconut smoothie with 300 calories, high in vitamins and minerals. Get the recipe here.
#5 Pineapple Spinach Broccoli Green Smoothie
A great way to get your green in! High in omega-3 fatty acids and many minerals, this smoothie contains only 260 calories. Grab the recipe here and make weight loss super easy.