5 Delightfully Nutritious Smoothies for Weight Loss - Be Healthy Today
girl drinking a smoothie

5 Delightfully Nutritious Smoothies for Weight Loss

Losing weight has become one of the most trending health topics in the past few decades. And this is especially true since the introduction of fast food. After all, with all their wickedly tempting fares, it’s practically a 90-degree wall climb saying “No!” to them. Don’t you agree?

And this is why weight gain, obesity, and being overweight have become one of the most common health problems in the world today. Yes, this is happening not only in the US, but actually also in most countries throughout the globe.

Fortunately, there are proven effective ways to actually remedy these alarming health problems. And no, we’re not telling you to starve yourself or to eat cotton balls. We’re no health noobs, after all. What we’re talking about are healthy and wholesome ways to efficiently shed those extra pounds.

What is it then? Why, we’re suggesting a daily regimen of healthy meals, of course… such as eating more fruits and vegetables.

And we know what you may be thinking. You barely have time to eat breakfast, how will you have time to prepare, cook, and munch those fruits and veggies? Well, have you heard of drinking your daily greens?

Juices vs Smoothies

Healthy fruit and vegetable smoothies

Basically, there are two methods to drinking your fruits and vegetables. And that is to juice or blend them.

What is juicing?

Well, it means exactly how it sounds. You extract the liquid content of fruits and vegetables using a tool or machine. To do this, you can use hand-held tools such as juicers or reamers, or expensive high-end machines such as a centrifugal or masticating juicers. However, using hand-held juicers only works with citrus fruits, are too much of a hassle to use, and are not really effective in squeezing juice from most vegetables. So most people who are juicing usually have to invest in expensive machines.

Some people do juicing to supplement their meals with the added micronutrients from fresh fruits and vegetables. But there are also others who actually make these nutrient-dense liquids their entire diet regimen. However, nutritionists tend to discourage the latter because…

  • It won’t supply you enough dietary fiber.
  • It won’t give you enough protein as well.
  • It can be a pretty expensive diet regimen.
  • It’s not as filling as regular meals, so you may get hunger pangs often.

Now what is blending?

To put it plainly, it’s actually another term for making smoothies, which we’ve already written about before. 

And unlike juicing, making green smoothies will not only provide you with enough micronutrients from the fruits and vegetables, but also the fiber. This is because you get to use the entire fruit and/or vegetable when making smoothies. Aside from that, most smoothie recipes also include protein sources such as milk, soy milk, or yogurt (especially Greek yogurt).

On top of that, you don’t really need specialized machines to make smoothies. A simple blender or food processor will do just fine.

So not only are smoothies more filling to your tummy, but they actually also offer more nourishment to the body. (Not to mention, much cheaper and more convenient.) This is especially true if you work with superfoods such as blueberries, spinach, or apples. Sounds amazing, right?

Besides, using whole fruits or vegetables is certainly less wasteful than say… having to throw out the mulch-like fiber-rich pulp because they simply taste nasty (because all the yummy juice has been taken out of it). Don’t you think?

However, to make your smoothies actually effective at helping you shed those unwanted extra pounds, you have to have the right ingredients. Or should we say, the right micronutrients. What are they exactly? Curious? Read on then.

Weight Loss Essentials

According to nutritionists and health professionals, here are some of the essential micronutrients you should include in your daily diet if you want to gain, and keep, that healthy weight.

 

fiber-rich food

Fiber

A must-have nutrient for maintaining a healthy weight, not only does fiber help regulate digestion, but it also makes you feel satiated longer. It actually slows down your digestion, which, in turn, helps stabilize your blood glucose levels. In addition to that, it acts like a sponge in the colon and intestinal tract. It actually absorbs toxins and excess cholesterol, and flushes these out with the waste. Top sources of fiber are whole grains, brown rice, and all kinds of leafy vegetables.

Magnesium

This mineral helps regulate several bodily functions such as muscle contractions and heart rhythm. It helps efficiently control your blood glucose and insulin levels. It also encourages the biological process called lipolysis, which is the breaking down of stored fat cells to release energy. Best sources of magnesium are spinach, chard, yogurt, and almonds.

Calcium

Excellent for teeth and bone health, calcium is also one nutrient you should include in your weight loss plans. Why? Because it binds itself to fat cells in the intestinal tract and stop them from getting absorbed by the body. You can get calcium from spinach, kale, soybeans, and dairy products.

Selenium

It is an essential nutrient for having a healthy thyroid, which means it’s important in hormone production. Hormones are the ones that help supervise most biological functions including digestion, metabolism, and energy production and consumption. Top sources of selenium are yellowfin tuna, sardines, turkey, chicken, and Brazilian nuts.

Protein

Much like fiber, protein also effectively keeps the munchies at bay. But unlike fiber, the human body can actually process protein, only it takes a lot more energy to do so than other nutrients. And it also promotes more muscle mass than fat, which also makes your body burn more calories. This means the more protein you consume, the more muscle mass you have, and the more body fat for energy you burn. Most animal products have protein, but excellent sources are seafood, poultry meat and eggs, and dairy products. Some greens such as spinach, kale, and broccoli also have protein.

 

rich in vitamin C

Vitamin C

Although it doesn’t directly burn fat or cholesterol, vitamin C does help in the oxidation of body fat during exercise. So it helps you burn more fat when you exercise. All fruits and some vegetables are excellent vitamin C sources, but the top sources are acerola cherry, guava, bell peppers, strawberries, kale, and kiwifruit.

B vitamins

Much like vitamin C, B vitamins do not technically burn excess fat, but they do aid in metabolizing carbs, fat, and protein. They’re also essential in converting glucose from the food you eat into energy. They likewise help in normalizing your appetite, which means it helps you avoid random munchies. Much like protein, best sources of B vitamins are animal products such as poultry, fish, eggs, dairy, and soybeans.

Zinc

Although there’s no solid proof that zinc can directly lower a person’s  lipid profile, there have been studies that show it can significantly lower the blood glucose level or BMI in obese male or females.  Good sources of zinc are shellfish, cereals, nuts, legumes, beans, and some animal products.

Other notable nutrients that could likewise contribute to weight loss are monounsaturated fats, which you can get from olive oil and avocados, and tryptophan, which you can get from bananas, cheese, eggs, milk, and pineapple.

Wonderful Smoothie Recipes for Shedding those Extra Pounds

Now to the yummy part of this whole enlightening (we hope) spielthe delectable smoothie s for weight loss recipes.

So gather those deliciously nutritious fruits and vegetables stat… and get to blending!

Pineapple Orange Twist

Pineapple Orange Twist

Yield: 1-2 servings

You will need:

  • 1 cup pineapple, chunks or slices
  • 1 large orange, juiced
  • 1 cup almond milk
  • ½ teaspoon vanilla extract
  • 4-6 ice cubes

Instructions:

  1. Combine the pineapple, orange juice, and almond milk in a blender. Pulse for about a minute.
  2. Add the ice cubes, and pulse for a minute or two, or until consistency becomes smooth.
  3. Add the vanilla extract and pulse for a few seconds.

This summer smoothie is a good source of vitamin C, fiber, magnesium, and zinc. You can also use nonfat milk instead of almond milk, and then you can add calcium to the list of this smoothie’s health benefits.

Sailorman Surprise

Sailorman Surprise

Yield: 1-2 servings

You will need:

  • 1 ½ cup spinach leaves
  • 1 large yellow banana, sliced
  • 1 ½ cup of blueberries
  • 1 cup almond or nonfat milk
  • 4-6 ice cubes

Instructions:

  1. Combine the spinach leaves, bananas, and blueberries in a blender. Pulse for about a minute.
  2. Carefully pour the almond or nonfat milk to the mix, and pulse for a few seconds.
  3. Add the ice cubes, and pulse for a minute or two, or until consistency becomes smooth.

This Popeye-inspired smoothie is a good source of vitamin C, fiber, protein, calcium, magnesium, zinc, and some B vitamins.

Verdant Slush

Verdant Slush

Yield: 2-3 servings

You will need:

  • 1 cup kale leaves, de-stalked
  • 2 medium-sized green apples, sliced
  • 1  whole kiwifruit, sliced
  • 1 or 2 medium-sized limes, juiced
  • 1 cup almond or nonfat milk
  • a dash of cinnamon
  • 4-6 ice cubes

Instructions:

  1. Combine the kale, lime juice, kiwifruit, and green apples in a blender. Pulse for about a minute.
  2. Carefully pour the almond or nonfat milk to the mix, and pulse for a few seconds.
  3. Add the ice cubes, and pulse for a minute or two, or until consistency becomes smooth.
  4. Add the cinnamon and pulse for a few seconds.

This green smoothie is a good source of vitamin C, fiber, protein, calcium, magnesium, and zinc. And cinnamon is also full of antioxidants!

Cool Cucumber Blast

Cool Cucumber Blast

Yield: 2-3 servings

You will need:

  • ½ medium-sized cucumber, sliced
  • 1 large lime, juiced
  • 1 cup of cantaloupe or honeydew, chunks or sliced
  • 1 cup almond or nonfat milk
  • 5 leaves of mint
  • 4-6 ice cubes

Instructions:

  1. Combine the cucumber, lime juice, melon (or honeydew), and mint leaves in a blender. Pulse for about a minute.
  2. Carefully pour the almond or nonfat milk to the mix, and pulse for a few seconds.
  3. Add the ice cubes, and pulse for a minute or two, or until consistency becomes smooth.
  4. Add the cinnamon and pulse for a few seconds.

This green smoothie is a good source of vitamin C, fiber, protein, calcium, magnesium, and zinc. The cool mint leaves are also good for your tummy, which makes this a great alternative beverage for cocktails during dinner parties.

Berry Banana Adventure

Berry Banana Adventure

Yield: 2-3 servings

You will need:

  • 5 large strawberries
  • 1 cup of blueberries
  • ½ watermelon, chunks
  • 1 large banana, sliced
  • ½ cup of red grapes
  • 2 teaspoons of lemon juice
  • 1 cup almond or nonfat milk
  • 4 ice cubes

Instructions:

  1. Combine the strawberries, blueberries, watermelon chunks, banana, red grapes, and lemon juice in a blender. Pulse for about a minute.
  2. Carefully pour the almond or nonfat milk to the mix, and pulse for a few seconds.
  3. Add the ice cubes, and pulse for a minute or two, or until consistency becomes smooth.

This berry-full smoothie is a good source of vitamin C, fiber, protein, calcium, magnesium, zinc, and some B vitamins. The berries here are also rich in phenolic compounds that act as antioxidants.

But Beware…

These smoothies for weight loss recipes are not all there is to getting that ideal weight and being healthy. As with most things in this world…

There are no shortcuts to success.

You will have to be persistent, consistent, and most of all, patient. After all, this matter concerns your health and having good health is everything. Don’t you agree?

Another secret is moderation. Don’t skip any meals, just be watchful of your portion sizes and practice self-control.  Be especially mindful of the calories you consume on a daily basis. Just because you find something delicious, it doesn’t mean you have to munch on or happily sip them until you’re full enough to burst. 

These smoothies should also not be consumed as whole meal substitutes. It’s still advisable you eat your regular meals. Just don’t forget to load up on a rainbow-colored array of fruits and vegetables, which are not only loaded with micronutrients but are also chock-full of cool antioxidants.

Bon appetit and cheers!

Kate B. Forsyth is a writer for Be Healthy Today, who specializes in health and nutrition. Her passion is to help people get an overall transformation of health that lasts a lifetime. In her blog posts, she goes beyond research by providing health-concerned citizens doable and simple tricks to achieve a healthier lifestyle.

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