How to Make a Healthy Smoothie for Weight Loss (Five Simple Steps)

Green smoothie

Smoothies are a great breakfast option for packing in plenty of nutrients into your day. For weight loss, it’s all about what you put in them.

To make a smoothie a healthy complete meal, you want to formulate it with a balance of healthy foods to keep you feeling full until the next meal. When prepared appropriately, smoothies are great for fat loss because they give your body a super boost of nutrition and can help keep you away from choosing less healthy food over the day.

Follow these top pointers for building a healthy smoothie which trumps any sugar-loaded commercially prepared product.

1. Use vegetables as the base

Dark leafy greens and herbs are the everyday superfoods found in your kitchen. Makes vegetables the base of your breakfast smoothie for the nutrients and bulk-adding fibre.

If you have a powerful blender you can add just about any kind of vegetable. In less powerful blenders use courgette, beetroot (grated), cucumber, and leafy greens which are softer in texture.

Choose one to two handfuls of the following:
Dark leafy greens (spinach, silverbeet, kale etc.), courgette, broccoli, beetroot, carrot, or cucumber.

2. Limit fruit

Limit the fruit to no more than 1 cup. Fruit is naturally high in sugar and for anyone trying to drop belly weight, limiting sugar is a great place to start.

 Berries are a good fruit of choice because of their low sugar content. Citrus fruits, especially lemon or lime add a good sharp flavour which balances the bitterness of vegetables.

Top low sugar fruit picks:
Berries, lemon, lime, kiwi, and seasonal fruit.

3. Add healthy fat

Using healthy fat is key for making your meal balanced and satisfying. It’s about getting the right balance of healthy fat for your individual needs. Too much fat can turn into and excess of calories preventing weight loss. Use just enough of these healthy fat additions to build a smoothie which will keep you full until lunch time.

Choose one healthy fat:
Avocado, coconut milk/cream, nut butter, linseed oil, Greek yoghurt, crushed nuts/seeds/coconut topping.

4. Add protein

Protein is also a key part of any healthy breakfast to keep you feeling satisfied and balancing blood sugar levels over the day. Protein needs are very individual, but usually between 15-30 grammes is enough for a meal. Check labels on food or use a tracking app to work out how much protein is in your smoothie recipe. Remember vegetables and some fats (yoghurt, buts) also act as a source of protein.

Top protein additions:
Natural protein powder (whey, pea, rice, hemp), Greek yoghurt, quinoa, nuts, seeds.

5. Choose your liquid

The purpose of adding liquid is mostly functional. Add enough liquid to make your smoothie blend and adjust according to how you think you like it.

The liquid in the smoothie does also add to your daily fluid intake which is a good bonus for anyone who struggles to drink enough later in the day. Another bonus is in choosing herbal teas or good quality coffee by providing antioxidants which are linked to numerous health benefits.

Liquids of choice:
Water, green tea, herbal tea, coffee, coconut milk (count for the calories from fat).

6. Super additions

Once you’ve got a base smoothie recipe following the top five points above, adding in super additions is up to you. We all have personal tastes when it comes to smoothies so these additions are best for your own experimentation.

There are many of superfoods and powders available nowadays coming attached with many health claims. My suggestion is first starting with making your smoothie super in and of itself. Other superfood additions are a bonus on top.

Try adding:
Greens powder, cinnamon, ginger, cocoa, matcha, turmeric.

Similar Articles

Care management solution

The importance of care management solution is well understood by healthcare professionals; the new US healthcare policies demands US healthcare providers to shift from "fee for service" model to "Value-based care"

a timber worker using a chainsaw

With there being no cure for hand-arm vibration syndrome (HAVS) - plus companies and local authorities shelling out millions of pounds each year for personal injury claims - new technology is offering a constructive solution.

Dental clinic dubai

Teeth whitening techniques are a solution to transform your yellowish teeth to white shiny pearls everyone dream for. There are various techniques and toothpaste available in the market to whiten the teeth.

thermometer

When your body is overheated, usually as a result of prolonged exposure in high temperatures, this condition is known as heatstroke.  The body temperature rises to 40°C in case of heatstroke.

Chiropractic Adjustment

In 1895 a natural healing philosopher named  D. D. Palmer noted a spinal bone out of alignment on a partially deaf man named Harvey Lillard. He delivered an adjustment to the affected vertebra to restore the motion and alignment of the spinal bone.

Sleeping Positions

How you sleep says a lot about you and it can also have an impact on your health.

Neighborhood Chiropractic

With heart disease and cancer topping the charts for causes of death, many consumers are trying t

Back-Pain-on-travel

Today I will show you how you can keep that back ache at bay.

ergonomic arm sling

Any kind of injury is painful to us. Whether the injury is a deep cut or bruises, it always hurts. But when the injury is a broken bone, the pain is unbearable and this pain can be better explained by the ones who have actually experienced it in their lives.