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.
As a certified personal trainer, I know that 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
- To effectively aid in weight loss, incorporating fat-burning smoothies like the Morning Motivator and the Healthy Dessert into your diet can be beneficial.
- These smoothies are designed to boost metabolism and suppress appetite, utilizing ingredients like green tea, turmeric, protein powder, and caffeine.
- A study from the National Center for Biotechnology Information website found that smoothies contain various phenolics, while orange juice has high levels of bound hesperidin (1.97 ± 0.39 mg/100 mL), and apple juice contains free chlorogenic acid (3.11 ± 1.03 mg/100 mL), suggesting potential health benefits like glucose uptake reduction and improved blood flow.
- Personally, I believe that integrating these smoothies into a balanced diet, along with regular exercise, can significantly contribute to a healthier lifestyle and weight management.
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
I've made the Morning Motivator part of my daily routine for years now. It's not just my favorite for its taste, but I've also noticed a significant boost in my metabolism and energy levels.
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.
When I first tried the Healthy Dessert smoothie, I was amazed by its creamy texture, all without dairy. It's a testament to how creative, healthy ingredients can lead to weight loss without sacrificing taste.
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
I've recommended the Afternoon Booster to many clients (and used it myself) to combat the afternoon energy dip. It's a great way to avoid unhealthy snacking and keep on track with weight loss goals. 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?
Effective ingredients for fat-burning smoothies include green tea, turmeric, protein powder, and caffeine.
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
According to one of the articles from the PubMed website, green tea is packed full of antioxidants, and 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. One of the studies from the National Center for Biotechnology Information website has 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
Increasing protein intake, like adding 3 ounces of skinless chicken breast with 26 grams of protein, can enhance fat metabolism and prevent weight regain, as highlighted in a WebMD article [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?
Fat burning smoothies function by targeting two key nutritional benefits: boosting thermogenesis to enhance fat metabolism and incorporating ingredients that suppress appetite.
When you’re making a green smoothie for dealing with stored body fat, then there are two nutritional benefits you want to target.
One of the studies from the National Center for Biotechnology Information website features a comprehensive metabolomic analysis of four commonly consumed beverages, revealing that smoothies contain a wide range of phenolics (both free and bound) [4].
At the same time, fruit juices like orange juice are rich in compounds like bound hesperidin (1.97 ± 0.39 mg/100 mL). It was found that apple juice contains:
- Free chlorogenic acid (3.11 ± 1.03 mg/100 mL) and other compounds.
- Indicating potential roles in glucose uptake reduction and positive effects on systemic blood flow.
- Highlighting the importance of the availability of these compounds from the beverage matrix.
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.
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.
"Smoothies can fuel us throughout the day. Not only do they taste great, but they are also packed with vitamins, minerals, and fiber."
- Sherene Chou, Registered Dietitian Nutritionist
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.
Does the Temperature of a Weight Loss Smoothie Affect Metabolism?
The temperature of a smoothie can slightly impact metabolism, with cold smoothies potentially giving a minor boost to metabolic rate due to the body's effort to warm the liquid.
How Do Probiotics in Smoothies Aid in Weight Loss?
Adding probiotic-rich ingredients like kefir or yogurt to smoothies can improve gut health, which is linked to better digestion and may indirectly support weight loss efforts.
What Is the Best Time to Consume a Smoothie for Optimal Nutrient Retention?
It's best to consume smoothies soon after preparation, ideally within 30 minutes, to ensure maximum nutrient retention, especially for ingredients that are sensitive to air and light.
Can Smoothies Be Customized for Different Dietary Needs While Aiding Weight Loss?
Yes, smoothies can be easily customized to fit various dietary needs, such as keto, vegan, or gluten-free, by choosing appropriate ingredients that align with these diets while still focusing on weight loss.
Why Should You Use Seasonal and Local Ingredients in Weight Loss Smoothies?
Using seasonal and locally sourced ingredients in smoothies ensures freshness and higher nutritional value, and it also supports sustainable eating practices, enhancing the overall health benefits of the smoothie.
References:
- https://pubmed.ncbi.nlm.nih.gov/10702779/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3144156/
- https://www.webmd.com/diet/high-protein-diet-weight-loss
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7404635/
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