Smoothies are a delicious way to lose weight healthily. The prerequisite for this: the right ingredients. What you have to consider – plus three delicious recipes.
Smoothies are vitamin bombs and contribute to a healthy diet, but weight loss is not that easy.
Because: Not every smoothie is suitable for losing weight.
Slimming smoothies: ingredients and preparation
You can actually lose weight with the right smoothie. If you use it as a substitute for a meal every day, you will save some calories – provided your drink does not have more calories than what you would otherwise have eaten.
Another advantage over pasta or chicken curry is that you don’t fall into a food coma after eating it, but instead feel fitter and more alert.
A smoothie is also suitable as a healthy snack between meals – but then it should no longer have 200 kcal and contain little fruit.
It is also important that you mix the right smoothie. It should not only contain fruits and vegetables, but also ingredients that fill you up.
These are foods that contain fiber and ingredients that are high protein. Good fats also help your body to properly absorb all of the vitamins.
These are the best ingredients for a weight loss smoothie
Your smoothie should be based on green leafy vegetables: leaf spinach, kale or lamb’s lettuce . Fruit provides flavor: bananas, strawberries, blueberries or orange.
Now you can add a few extra ingredients that are high in fiber , healthy fats and protein so that the smoothie will keep you full for a long time and your blood sugar level will not suddenly increase after drinking – this protects against food cravings .
The following ingredients are suitable:
- Flax or chia seeds
- Cereal flakes , e.g. oat flakes , soy or quinoa flakes
- low-fat yogurt, ayran or cottage cheese Protein powder
How do I prepare a weight loss smoothie?
Of course, there is still liquid in the blender. If you want to save a lot of calories, it’s best to use water. Your smoothie will be creamier with a coconut or almond drink. Important for plant drinks: They should be unsweetened.
Coconut water is suitable instead of fatty coconut milk . Cold (and unsweetened) ginger-lemon tea is also perfect for mixing a green smoothie.
These ingredients make smoothies a diet sin
Then you can start mixing now, right? Not so fast, because you can go wrong with smoothies. If we throw nut butter, yogurt and grain flakes into the blender without thinking, the supposedly healthy drink can quickly reach 600 kcal.
Before you get started, we have a few more foods for you to avoid in a weight loss smoothie:
Even if many types of fruit taste much less intense in winter than in the summer months – smoothies do not need additional sweetness in the form of honey (or agave syrup). After all, mango, dates, bananas and other fruits already contain a lot of fructose. A pinch of cinnamon or a small piece of ginger give bland smoothies an extra portion of flavor without putting additional strain on the calorie and sugar account.
- Fruit yogurt
Yogurt gives the fruit puree a creamy consistency. However, raspberry, mango or cherry flavored yogurts contain a lot of hidden sugar. In addition, some varieties contain little or no portion of the promised fruit. Instead of real raspberries, the fruit yogurt only ends up with the taste, but not real berries in the smoothie. It is better to switch to natural yogurt or frozen raspberries – these are also available in winter.
- Too Much Nut butter
Many protein lovers swear by a dollop of peanut butter or almond butter in their smoothie. Monounsaturated and polyunsaturated fatty acids make the fruit shake satiety, and plenty of proteins provide athletes’ muscles with energy. But if you pay attention to your line, you should use almond butter and Co. sparingly. Guideline: No more than one teaspoon of nuts per smoothie.
Whether as a decorative topping on the breakfast bowl or as a sweet sin in a banana shake. Chocolate in a smoothie quickly turns the vitamin bomb into a calorie bomb. If you don’t want to miss out on the delicious chocolate taste, you can add some baking cocoa with no added sugar to your shake. As an alternative decoration on the smoothie bowl, low- sugar cocoa nibs are suitable .
Slimming smoothie: three delicious recipes
We started looking for effective ingredients and slimming combinations. These three weight loss smoothie recipes are not only colorful, but also delicious.
Cinnamon protein power with coconut water
- 230 ml coconut water
- 4 almonds
- 1 teaspoon vanilla extract
- 1 teaspoon cinnamon
- 1 apple
- ½ tbsp protein powder (e.g. vanilla)
- 1 tbsp flaxseed
While flaxseed stimulates digestion, apples keep you feeling full for a long time – that’s why these two ingredients make an excellent smoothie for weight loss.
If you prepare it in the evening for the next day, the flax seeds will thicken overnight and develop their concentrated power. Vanilla extract and cinnamon provide a sweet aroma and the almonds provide the body with important fats. Simply put all the ingredients in the blender and mix well. Voila! The smoothie is ready to lose weight.
Green smoothie with avocado and parsley
- 1 kiwi, peeled
- 1 handful of fresh mint
- 1 handful of fresh spinach
- 1 handful of fresh parsley
- 1 avocado, peeled and frozen
- 1 cup of water
Due to their low calorie content (approx. 40 kcal per fruit), kiwis are perfect for losing weight, and they are low in fat but high in fiber.
This means that kiwis keep you full for a long time! To top it all off, they also provide plenty of vitamin C. Spinach is also low in calories and contains thyroidal, a substance that slows digestion and thus causes a longer feeling of satiety. However, the bitter substances in parsley ensure that the digestive process does not proceed too slowly. Put all the ingredients in the kitchen mixer, mix and then enjoy!
Creamy fruit smoothie with yogurt and oat bran
- 100 g strawberries
- 200 g low-fat natural yogurt
- 100 ml of rhubarb juice
- 50 g of oat bran flakes
- Cinnamon to taste
Tip: Instead of the cinnamon you can also use a pinch of cocoa powder, cut fresh mint leaves into fine strips or add some vanilla pulp to the smoothie.
This yogurt smoothie provides your body with plenty of iron, magnesium, potassium and vitamin C. It also contains a lot of fiber that will keep you full for a long time. Try it for breakfast, as a light lunch or as an emergency drink against cravings.