When you’re in need of a quick healthy breakfast, smoothies are a delicious option. Loaded with essential vitamins and minerals, the blend of fruits, veggies, and protein-rich milk or yogurt can be an easy breakfast or energizing snack. And as tempting as it is to pick up a few pre-made smoothies at the grocery store or order a custom one at your local juice shop, it’s actually easier (and cheaper) to whip up a healthy smoothie right at home.
You can makes your smoothies more filling by swapping out any unnecessary sweeteners for added sources of fiber and protein. Especially if you're looking to lose weight, you'll want to make sure your smoothies contain plenty of fruits, veggies, and other ingredients packed with antioxidants. "Adding an extra boost of greens into your smoothie is a great way to pack in antioxidants," Erin Palinski-Wade, RD, CDCES, LDN, and author of 2-Day Diabetes Diet, tells Woman's Day. "Chronic inflammation in the body can increase stress hormones, [which are] the same hormones that store fat versus burn it. By increasing your intake of antioxidants, you can help to cool off inflammation and help your body burn fat more effectively."
Ready to get blending? Any one of these healthy smoothies — made with superfoods like spinach and kale and naturally sweetened ingredients like strawberries, mango, and pineapple — will have you feeling energized and ready to tackle the day ahead.
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Summer Berry Smoothie
"My summer berry smoothie (which can be made year-round with frozen berries) helps to target stubborn belly fat and promote weight loss thanks to its high level of antioxidants and protein," Palinski-Wade says. According to her, the Greek yogurt also provides a dairy boost, which can help provide CLA, a fatty acid found in dairy, meats, and vegetable oils, that has been shown to accelerate body fat loss.
Get the Summer Berry Smoothie recipe.
Marci of Tidbits
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Kaitlin of The Woks of Life
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Love & Lemons, Jeanine and Jack Donofrio
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Superfood Sunshine Orange Smoothie
Packed with ginger, goji berries, hemp seeds, and citrus, this superfood smoothie is the ideal way to kick off your day.
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Blueberry Peanut Protein Smoothie
Marci of Tidbits
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Kiwi Cucumber Smoothie
Add a tiny bit of no-calorie sweetener to this healthy green smoothie to enhance the flavor of the other ingredients.
Get the Kiwi Cucumber Smoothie recipe.
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Green Tea Almond Strawberry Smoothie
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Joy Bauer, MS, RDN, CDN and a nutrition expert for Woman's Day, can't get enough of this smoothie. "I'm not sure which I love most: the delicious flavor, the super load of antioxidants, or the stunning color." The recipe makes two, so enjoy both yourself or share one with a loved one.
Ingredients: 1/2 cup almond milk, 1/2 cup plain low-fat yogurt, 1 tsp honey, 1 cup mixed frozen berries, 1 cup freshly cooked beets, 3 to 5 ice cubes
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The best part about this green drink? "[It] hides two cups of über-healthy leafy greens behind crisp tart apple, creamy banana, and sweet pineapple," says Bauer. So basically, it's a tropical drink with nutrients.
Ingredients: 1 cup almond milk, 1 cup baby spinach leaves, 1 cup kale leaves, 1-1/2 cup frozen pineapple chunks, 1/2 ripe banana, 1 Granny Smith apple
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According to Bauer, this fall-flavored drink has "beta-carotene, calcium, fiber, magnesium, and potassium."
Ingredients: 1/2 cup nonfat vanilla yogurt, 1/2 cup almond milk, 1/2 cup pumpkin puree, 1-1/2 tsp maple syrup, 1 ripe banana, 1/4 tsp ground cinnamon, 3 to 5 ice cubes
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Blueberry Muffin Batter Smoothie
"The protein powder helps you feel satisfied and keeps your energy going, while the cashew butter provides good-for-you fats, keeping you fuller longer," Annessa Chumbley, RD, nutrition expert for Premier Protein, tells Woman's Day. Blueberries are also a smart choice, as they're an excellent source of antioxidants to fight inflammation, which helps keep your weight loss goals in action, she adds.
Stacie & Jess of The Real Food Dietitians
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Five-Ingredient Go-to Green Smoothie
"This smoothie has everything you need to feel satisfied for hours," Stacie Hassing, RDN, and Jessica Beacon, RDN, bloggers at The Real Food Dietitians, tell Woman's Day. "It contains a good dose of healthy fats, quality protein, and fiber to keep your cravings at bay and energy high — both of which are key components of achieving desired weight loss."
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Double Dark Chocolate-Covered-Cherry Crunch Smoothie
The dark cherries and unsweetened cocoa have antioxidants that fight inflammation, and the chia seeds are full of satiating omega-3 fats. That, plus the nutritional benefits of spinach and bananas, make this a winning drink.
Courtesy of Leanne Ray Nutrition
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Pumpkin Fig Smoothie
"This beautiful smoothie packs an impressive 22 grams of protein and 6 grams of fiber, which means it will leave you feeling satisfied and energized all morning long," Leanne Ray, RD, blogger at Healthyish Appetite, tells Woman's Day. Plus, who doesn't want more pumpkin their life?
Get the Pumpkin Fig Smoothie recipe.
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Strawberry Mango Green Breakfast Smoothie
This five-minute smoothie is perfect post-workout or when you are on the run in the morning. You will hardly know there are two full cups of leafy greens in this green smoothie thanks to the presence of almond milk, plain Greek yogurt, and frozen bananas, strawberries, and mangos.
Research has found that in outpatient medically-monitored programs, meal replacements in liquid form, such as protein-fruit-vegetable shakes, are beneficial for weight loss. They are quick and simple and may replace a true junk food breakfast.
- Best Overall: Premier Protein Meal Replacement Shakes.
- Best Value: SlimFast Advanced Nutrition Meal Replacement Shakes.
- Best Organic: Orgain Organic Meal Replacement Shakes.
- Best Plant-Based: Ripple Vegan Protein Shakes.
- Best High-Protein: Labrada Whey Protein Meal Replacement Shakes.
- Creamy Kale Smoothie.
- Salted Caramel Cashew Smoothie.
- Mexican Chocolate Breakfast Shake.
- Green Spirulina Smoothie.
- Pear And Spinach Smoothie with Acerola Powder.
- Apple Cinnamon Smoothie.
- Apple Kiwi Green Smoothies.
- Wild Blueberry, Mint, and Flax Seed Smoothie.
Their high liquid and air content keeps you full.
While chewing your food may be satisfying, the liquid content of smoothies can play a significant role in keeping you physically satiated, thus aiding your long-term weight loss efforts.
The 21-Day Smoothie creates a calorie deficit by replacing two of your meals with smoothies and eating one solid meal and two snacks per day. The plan should be followed for 3 weeks and can be repeated as many times as needed.
- Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
- Replace sugary beverages. ...
- Keep portion sizes in check. ...
- Include physical activity in your daily routine.
Well, the truth is, is that the healthy benefits of you smoothie depend on what you are putting into your drink and there are three ingredients that you should not be adding and these are milk, sugar, and ice.
Zumba, aerobics, and swimming are good options for rapid weight loss. Create a meal plan: Try to create a meal plan for 7 days. Meals specific for breakfast, lunch, and dinner should be included in the plan. This may help to stick to healthy eating and avoid unhealthy foods.
Even green smoothies can harbor unwanted calories, sugar, and fat. Just because your smoothie is packed with fruits and vegetables doesn't mean it's low in calories or good for you. Even green smoothies can cause weight gain if you aren't careful about what you put in it.
- Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
- Swap your beef for salmon. ...
- Yogurt. ...
- Red bell peppers. ...
- Broccoli. ...
- Edamame. ...
- Diluted vinegar.
In addition to protein that helps you feel full, meal replacement shakes are often high in fiber. This helps healthy digestion, so you don't get bloated or have constipation. Proven weight loss. Research has found that meal replacement shakes can help with weight loss.
Eating bananas may also aid weight loss as they are high in dietary fibre and other nutrients. A lot of people enjoy banana shakes as a healthy way to help reach their weight loss goals. Banana shakes are a healthy and nutritious drink that can be enjoyed as a convenient breakfast option or a quick snack.
Too much sugar can lead to diabetes.
Sugary smoothies can do a real toll on your body and when you drink one every day, you face some very serious long-term side effects. "The side effect to worry about with a daily smoothie is elevated blood sugar that exceeds healthy limits.
A daily smoothie can offer a super convenient way to get your fruits and veggies in while also nourishing your body with many essential vitamins and minerals. The key is to maximize those benefits by focusing on whole, nutrient-dense foods while avoiding added sugars as much as possible.
Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal.