The Ultimate Guide to Healthy Smoothies for Weight Loss
Healthy smoothies help you not only lose weight fast, but pack in much needed nutrients as well. This addition to your food routine is better than a diet plan because they keep you fuller, longer and you control exactly what goes in them for the best combination for your needs and body type.
Add them to your morning routine or as an afternoon pick-me-up!
4:4:4 To Get You Started in Your Smoothie Weight Loss Routine
To get you started in your new love affair with smoothies, below are the top four ingredients to include in your smoothie routine and four ingredients to avoid on your road to weight loss. Enjoy the four recipes below as your guide to creating your own personalized smoothies for your best health.Cheers!
4 Great Smoothie Ingredients:
1. Avocado – Great for creating a creamy consistency, includes healthy fat, and adds nutrients and vitamins.
2. Cinnamon – Regulates blood sugar levels and studies have actually shown abdominal fat is more sensitive to cinnamon than any other part of the body!
3. Coconut Water, Oil or Milk – The water version research suggests, has the same electrolyte balance found in isotonic drinks, proving in rehydrates the body best after a long workout. The oil contains healthy fat that is used by the body as energy rather than stored as fat. The milk contains fiber, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous.
4. Seeds: Chia Seeds or flax seeds (but chia are my first choice!) –
Chia seeds are packed with fiber, protein and leave you feeling fuller for a longer period of time. They actually help absorb toxins from your digestive track and contain calcium, omega-3 fatty acids and antioxidants. Available in seed or gel form. To create the gel, which is a great consistency for smoothies, place an equal amount of seeds and water in a small container for 10 – 15 minutes. The gel will store in the fridge good for a month!
Flax Seeds contain omega-3 fatty acids, antioxidants, and fiber. Studies have shown it helps to reduce stroke, cancer risk, heart disease, and diabetes. This means the nutrients packed in this small seed help with blood sugar, cholesterol levels and blood pressure. A great addition to any smoothie for health and weight loss.
4 Smoothie Ingredients to Avoid:
1. Try to avoid milk products like yogurt which carry access calories and are overall not good for your body – go for great substitutes like coconut milk, hemp milk or almond milk.
2. Too many fruits in one smoothie. A bunch of fruit in a smoothie just creates a sugar spike for your blood sugar levels, and isn’t great for loosing weight either. Remember to mix greens with a fruit or two for flavor. Try using more berries; they are full of fiber and nutrients, these add a lot of flavor without a lot of the sugar and calories.
3. Sugar additives like agave, honey, or sweeteners. Fruit will sweeten your smoothie enough and is more healthy and weight-loss friendly.
4. Fruit Juice. It may be tempting to add this as a liquid to your smoothie, but it’s packed full of sugar. Too much will increases your total bad calorie intake, even if it is 100% juice. Use coconut water, ice or nut milk for a liquid substitute. If you really want to step up your game try coconut water kiefer. More on this later!
Here are 4 Weight Loss Smoothie Recipes to Get You Started:
1 c coconut milk
1 c frozen unsweetened wild blueberries
1 Tbsp cold-pressed organic flaxseed oil
Chia seeds for garnish
Blend milk & blueberries together until smooth.
Transfer to glass and stir in flaxseed oil, & sprinkle chia on top.
Did you know? Blueberries protect against memory loss. A 2012 study showed adding just one serving a week slowed down memory decline due to the clearing of toxic proteins in the brain!
Raw Almond Butter & Banana Smoothie
1/2 c almond milk
2 Tbsp creamy organic, raw almond butter
1/4 very ripe banana (frozen preferably)
4 ice cubes (omit if bananas are frozen)
Blend until smooth.
1 c almond milk
1 c frozen unsweetened peaches
1 tsp cold-pressed organic hemp seed oil
Blend milk & peaches until smooth. Transfer to glass & stir in hemp seed oil.
1 1/4 cups cold unsweetened almond milk or coconut milk beverage
1 ripe avocado
1 ripe banana
1/2 large or 1 small stalk celery, chopped
2 cups lightly packed kale leaves or spinach
1 1-inch piece peeled fresh ginger
8 ice cubes
Blend until smooth, & sprinkle cinnamon on top if you’re feeling adventurous!
Did you know? Ginger contains anti-inflammatory and antioxidant benefits.