The first thing we always check with clients when we review their diet is to see whether they’re in the habit of taking a daily green smoothie.
And then the question always turns to whether those smoothies are store-bought or freshly prepared.
The problem with all those smoothies you see in grocery stores is that they are packed with as much sugar as a can of soda.
And that’s why we decided to share our five delicious weight loss smoothie recommendations that we had formulated by our dietitian friend Susan.
And they really couldn’t be easier to make.
Quick Summary
- The best fat-burning smoothies are the morning motivator, the healthy dessert, the afternoon booster, the fiber provider, and the immunity booster.
- Ingredients that work well with fat-burning smoothies include turmeric, green tea, protein powder, and caffeine.
- Fat-burning smoothies work through a thermogenic boost, and appetite suppression.
Fat Burning Smoothie Recipes
OK, let’s get right onto the recipes, and we’ll tell you a bit more about the ingredients in the next section.
We’ve picked smoothies for different times of the day so that you can burn fat when it suits you the most.
1. The Morning Motivator
This is my favorite metabolism-boosting smoothie, and I have one almost every day.
It’s the perfect combination of a protein shake with some added thermogenic effects from caffeine as well. And it should fill you up for a couple of hours.
Ingredients:
- 1/2 cup of mixed berries
- 1 handful of fresh spinach leaves
- 8 ounces of unsweetened almond milk
- 1 scoop of protein powder
- Optional shot of espresso
2. The Healthy Dessert
Yes, there is some sugar in this, but with 16 grams and a great supply of protein and healthy fats, it’ll beat any other kind of dessert smoothie you can make.
It has an incredibly creamy texture without having any dairy products and could make you wonder if it’ll really help with weight loss.
Ingredients:
- 8 ounces of unsweetened almond milk
- 1 medium-size ripe banana
- 1 tablespoon of cashew butter
- 1 ounce of soft tofu
- 1 cup of steamed cauliflower
- 1 tablespoon of raw cocoa powder
3. The Afternoon Booster
If you need help with that afternoon slump that usually leads to a weight loss-killing candy bar, then this is the smoothie for you.
It’s rich in cherry flavors and packs a load of protein to help boost your macros in favor of weight loss.
Ingredients:
- 6 ounces of unsweetened almond milk
- 1 medium-sized raw beet
- 1 teaspoon of hemp seeds
- 4 ounces of green tea
- 1 cup of frozen cherries
- 1 scoop of protein powder
4. The Fiber Provider
Low in carbs and high in fiber is the message for this smoothie recipe. And with the added chia seeds, this delicious smoothie also delivers a ton of omega-3 fatty acids.
And if you like a bit of a nutty flavor, add a teaspoon of almond butter or unsweetened peanut butter.
Ingredients:
- 8 ounces of coconut milk
- 1 tablespoon of chia seeds
- ¼ teaspoon of turmeric
- ¼ teaspoon of cinnamon
- 1 cup of frozen berries
- 1 scoop of protein powder
5. The Immunity Booster
The last one of our smoothies for weight loss is aimed at being an immunity booster as well as helping you to lose weight. The apple and cabbage work very well together, and it doesn’t taste like a typical green smoothie.
And the blueberries will deliver a load of vitamin C for a stronger immune system.
Ingredients:
- 1 green apple
- 1/2 cup of frozen blueberries
- 3/4 cup of purple cabbage
- 1 tablespoon of chia seeds
- 6 ounces of coconut water
Related Article: The Best Weight Loss Drinks You Can Try
What Ingredients Work Well For Fat Burning Smoothies?
To make a healthy smoothie recipe for weight loss, you have to avoid certain ingredients, especially added sugar.
But it’s just as important to introduce ingredients that will actively promote weight loss.
And here are four of them that our dietitian recommends for homemade smoothies.
1. Green Tea
Packed full of antioxidants, it’s also a great low-caffeine way to get a thermogenic boost for your metabolism [1]. And if you don’t like the taste of this tea, then adding it to green smoothies is a great way to hide the flavor.
The best Green Tea we've found is from a brand called FGO.
2. Turmeric
This golden spice is common in Indian cooking, and because it’s not too hot, you’ll find that it works really well in smoothies for weight loss. Studies have shown that it can help people who have been struggling with losing weight [2].
The best Turmeric supplement we've found is from a brand called Performance Lab.
3. Protein Powder
Boosting your macronutrients in favor of protein and healthy fat with a reduced intake of carbs has been proven to boost fat metabolism and avoid the yo-yo effect of weight gain [3]. And it will work wonders for training recovery with less muscle soreness.
The best whey protein powder we've found is from a brand called Optimum Nutrition.
“Thanks to its anti-inflammatory properties and anti-obesity potential of turmeric that can help cut the bulge in a healthy way.”
- NDTV.com
4. Caffeine
One of my favorite green smoothies includes a shot of espresso, and I have this first thing in the morning. Not only is it great to wake me up, but the thermogenic effect of caffeine may help to burn off some fat and stabilize blood sugar levels.
The best caffeine supplement we've found is from a brand called Nutricost.
How Do Fat Burning Smoothies Work?
When you’re making a green smoothie for dealing with stored body fat, then there are two nutritional benefits you want to target.
1. Thermogenic Boost
One way to help with weight loss is to get your body to naturally burn fat more effectively. And that’s where thermogenesis may help.
When you combine certain ingredients with an overall healthy diet, then drinking these smoothies could result in your body raising its core temperature slightly.
It does this even when you’re not active, and as a result, you burn off more energy, including stored body fat.
Now, it’s not a magic wand that allows you to sit on the couch all day with a box of donuts.
But if you eat healthy food and regularly exercise, then this may just get you to your goals a bit sooner.
2. Appetite Suppression
Another factor for managing weight is gaining more control over what and when you eat. But hunger cravings often lead us to the snack drawer resulting in too much sugar getting into our system.
With a nutrient-dense smoothie that has a lot of fiber, you’ll be able to deal with those cravings much more effectively as your stomach will feel full for longer.
When Is The Best Time To Drink A Fat Burning Smoothie?
For most people, the best time to drink a fat-burning green smoothie is the first thing in the morning.
And when you avoid having a heavy breakfast along with the smoothie, then you could extend a period of no or low-calorie intake by a few hours.
That forces your body into accessing stored body fat as a fuel source, and you can also get a morning boost of essential vitamins and minerals to set yourself up for the day ahead.
Alternatively, some people tend to struggle with afternoon slumps and snacking, making 3 PM a great alternative to boost fat loss.
FAQs
Are Smoothies a Good Way To Lose Weight?
Yes, smoothies are a good way to lose weight as long as they are not packed full of added sugar and unhealthy fats. That means making your own smoothies and avoiding those store-bought ones that could make things worse for your diet.
What Fruits Burn Belly Fat Fast?
Apple, berries, and some citrus fruit are good options to burn belly fat. But you will also need to add seeds and thermogenic ingredients like caffeine and turmeric for the perfect smoothie.
References:
- https://pubmed.ncbi.nlm.nih.gov/10702779/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3144156/
- https://www.webmd.com/diet/guide/high-protein-diet-weight-loss
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