Smoothies are not only useful for satisfying a sweet tooth. They are also widely used to aid weight loss. Most recently people have been replacing meals with smoothies to aid weight loss, which has given birth to meal replacement smoothies. But how effective are they in promoting weight loss? Today we include the best ingredients to use and a few meal replacement smoothie ideas to try!
You may have noticed that weight watchers prefer smoothies over solid food in their quest for weight loss. But the question remains, how effective are they for weight loss? It all comes down to the nutritional profile of the smoothie (5).
The weight loss principle is to burn more calories than you consume. You must consume fewer calories than you consume to create and maintain a calorie deficit for weight loss. Your smoothie’s nutritional profile highly depends on the specific ingredients you use to make it.
Smoothies prepared from high-calorie ingredients have a high-calorie count, which may compromise your weight loss efforts. Conversely, smoothies made from low-calorie ingredients will have a low-calorie count that helps you achieve a calorie deficit (5). Similarly, smoothies with high fiber and protein contents may aid weight loss by increasing satiety.
Replacing some of your meals with shakes or smoothies for weight loss might help you cut down on the calories you consume. However, they are only appropriate for short-term use, meaning you should not stay on them for an extended duration (4).
Replacing balanced meals with smoothies over the long-term can increase your risk of nutrient deficiencies, especially since it’s difficult to get all of your essential nutrients in liquid form (4). Instead of such an approach, WebMD suggests including both solid food and liquids for weight loss. The approach effectively helps with calorie tracking for weight loss in overweight individuals without nutrient deficiency risks (4).
Read More: Pear Smoothie With Cashew Recipe
Contrary to what people think, the ingredients you use in your smoothie play an integral role in determining your overall calorie count.
When selecting ingredients for your meal replacement smoothies for weight loss, you must consider all food groups. For example, carbs are important to give you energy, fiber and healthy fats to keep you full for longer, and proteins to help you sustain your energy. With that said, here are some of the best ingredients from all these food groups to add to your smoothies for faster weight loss (1):
Do not undermine these tiny powerhouses, for they are packed with antioxidants thought to activate genes that may promote fat loss and polyphenols that might prevent fat storage in your body (1).
Oats, particularly in their powdered form, are an excellent addition to your smoothie as it keeps you full longer. Oats are also rich in fiber which prevents overindulging by promoting a feeling of satiety (fullness) (1).
Ginger is considered a superfood because of its numerous potential health benefits. For example, weight watchers often add it to their smoothies hoping to enhance metabolism and balance blood sugar levels (1).
Beets have a rich nutritional profile, making them a great addition to healthy meal replacement smoothies for weight loss. They have low calorie and sugar contents and are loaded with antioxidants that are said to play a role in fat loss (1). Additionally, beets are said to boost muscle power to help you exercise better for weight loss (1).
Chia seeds are a staple in weight loss smoothies due to their ability to increase satiety and keep hunger pangs at bay (1).
Flaxseeds have a high fiber content which can help lower cholesterol levels in the blood and keep you full(1).
Green tea is a staple among weight loss products. Adding this powder to your smoothies is said to promote fat loss due to its content of catechins (1). Luckily, this powder has no overpowering flavor, meaning it will perfectly blend with your other ingredients.
Leafy green veggies like spinach are excellent ingredients for meal replacement green smoothies. They have a high fiber content which aids weight loss by increasing satiety and preventing overeating. Additionally, spinach has low-calorie counts that help you maintain a calorie deficit for weight loss (1).
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The good news is you no longer have to skip meals for lack of time to grab something to eat. Likewise, you do not have to spend hours in the kitchen preparing a weight loss meal as meal replacement smoothies have you covered!
They are easy and quick to prepare, meaning they fit perfectly into your world no matter how busy you are. Below are some meal replacement smoothie recipes for weight loss that give you the right nutrition while keeping you on a calorie deficit.
This smoothie recipe is perfect because it combines some powerful fat-burning ingredients such as strawberries and oats. It is also very tasty and provides your body with loads of nutrients. The above recipe only makes one serving and is perfect for breakfast.:
Adding avocados to smoothies is excellent for it adds creaminess to the consistency of your smoothie. If you are looking for a creamy smoothie recipe, then here is one to use:
Note: If you want a cooler and refreshing drink, you can freeze the almond milk in ice trays before adding it to the smoothie.
Read More: Aloe Vera Smoothie For Weight Loss
For several reasons, blueberries and spinach are healthy additions to a meal replacement smoothie. First, the two superfoods keep you full so that you are not overeating or grazing through your pantry minutes later.
Secondly, they have low-calorie counts that keep you within your calorie deficit. The two also significantly increase the nutritional quality of your smoothie, further upping your antioxidant, fiber, and healthy fats. So, to make this smoothie, you will need:
This smoothie recipe is perfect for several reasons. First, its taste is unbeatable, and it is loaded with nutrients. For example, the smoothie gives you flavonoids thanks to the cocoa powder, which may help promote a healthy brain and heart. Additionally, it contains raspberries which provide immune-supporting vitamin C. Here is a more in-depth overview of it:
The nutrition profile when you add the scoop of protein is as follows:
If you do not add the scoop of protein, the nutritional profile will be as follows:
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This is one of the best fruit smoothie recipes if you want to go all out on fruits. It also adds these hulk-colored nuts for their fat-burning powers to further promote weight loss. Here it is:
Mix everything in your blender, then blend until you get a smoothie with your desired puree consistency.
The nutrition for one serving of this smoothie is as follows:
Are you looking for a green meal replacement smoothie? Here is one to kick up your body’s fat-burning properties!
The nutrition profile of one serving is as follows:
All these are healthy and nutritious meal replacement smoothies to add to your diet plan. But be sure to talk to your nutritionist first before making any changes to your diet plan.
Meal replacement smoothies can help with short-term weight loss due to their low-calorie count and high fiber content that increase satiety. However, they should not replace all your meals or be used over the long haul due to an increased risk of nutrient deficiencies. Be sure to talk to your nutritionist and doctor if you want to use them for weight loss.
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