Medically CitedSmoothies are a great option to help you reach your weight loss goals. But finding the right combination of flavor and nutrients can make a big difference. The best weight loss smoothies are high in protein, fiber, and other nutrients. Here are the best weight loss smoothies recommended by our team of nutrition experts.
Why Do Smoothies Work for Weight Loss?
Simply put, weight loss occurs when our body is burning more calories than we are consuming. But skipping meals slows our metabolism causing more weight gain. I like to imagine our metabolism burns like a fire, and the food we eat is the lumber that keeps it burning.
Some foods, like processed foods, burn up quickly and create more smoke in the sense that they cause spikes of insulin and do not supply the body with long-lasting energy. Foods rich in nutrients like fiber, protein, healthy fats, vitamins, and minerals serve as the best energy source to support a bonfire metabolism.
Alex Evink, MS, RD creator of moderatelymessyRD which focuses on nutrition and motherhood shared
“Smoothies are quick and easy to make and a much better option than skipping breakfast altogether!”.
Smoothies work for weight loss because they supply the body with essential nutrients to keep our metabolism burning all day long. Finding the best combination of ingredients can make a difference between weight loss and weight gain.
Alyssa Pacheco, RDN who specializes in PCOS (polycystic ovary syndrome) shared,
“One mistake I see people making is forgetting about healthy fats or protein when it comes to making their smoothie. Including just fruit in your smoothie is going to leave you feeling hungry quickly afterward.”
Four Steps Create the Best Weight Loss Smoothie
Here are four simple steps to help create the best weight loss smoothie with scientifically proven ingredients:
Steps to Create Weight Loss Smoothie. Shutterstock Image
Prioritize Protein :
During weight loss, it’s common to lose a combination of lean muscle mass along with fat mass. To prevent the loss of lean muscle, increasing intake of protein is the best approach. Protein takes longer to digest and keeps you feeling fuller for longer which will help you stay in a calorie deficit[1].
Most people need 20-30 grams of protein to prevent loss of lean muscle, this is easily obtained by including 1-2 scoops of protein powders, ½ cup firm tofu, or ¾ cup Greek yogurt. More active adults may need more protein, but consuming too much protein may stall weight loss as excess protein is stored as body fat.
Dr. Guntipalli, MD and Medical Director and Owner of Sanjiva Medical Spa provides this breakdown for his patient’s smoothies, “aim for a blend of 30% protein, which is thermogenic and helps keep you full. Use sources like plant-based protein powders or Greek yogurt.”
Add Fruits and Vegetables:
The best weight loss smoothies contain antioxidant-rich foods like berries and dark leafy greens. Dr. Guntipalli, MD shared, “40-50% should be vegetables, such as leafy greens, for essential nutrients. Fruits, providing natural sweetness and fiber, should make up 20-30% of the mix”. These foods are rich in vitamins and minerals to help support a healthy body and increase energy production. Try using fruits to sweeten your smoothie instead of using other sweeteners like agave and honey.
Focus on Fiber:
Fruits like raspberries and blueberries are tasty, rich in antioxidants, and very high in fiber, 1 cup contains about 8 grams! Fiber is fuel for our gut bacteria which also helps to support a healthy weight.
Michelle Saari MSc, RD, EHealth project agrees,
“Most people today lack enough fiber in their diet, the current average in the United States is just 15 grams. This is well below the 28-35 grams that is recommended. Fiber can help people lose weight and fruits and vegetables are a rich source of it.”
Measure Portions of Healthy Fats:
Create a complete meal by including healthy fats. Omega-3-rich foods like chia seeds, flaxseed, hempseed, walnuts, and almonds support healthy nervous system function and weight control.
Alyssa Pacheco, RDN shares, “Chia seeds are one way to add heart-healthy fats to your smoothie, but they can also add a whole lot of fiber too! Two tablespoons of chia seeds will add a whopping 10 grams of fiber to your smoothie to keep you feeling full for hours.”
Five Effective Weight-Loss Smoothies
Here are five great-tasting and super effective weight-loss smoothies recommended by our team of nutrition experts:
Smoothies Work for Weight Loss. Shutterstock Image
Simple Green Smoothie:
This smoothie contains Greek yogurt to give you a protein boost and berries to keep your blood sugar balanced. You won’t even taste the handful of greens!
- 1 cup of unsweetened almond milk
- ¾ cup of Greek yogurt
- ½ cup of berries
- 1 big handful of greens (baby spinach or kale)
Strawberry Cheesecake Smoothie:
This creamy recipe will make you feel like you’re drinking your dessert! The cottage cheese is also rich in protein and nutrients like calcium and vitamin D for healthy and strong bones!
- 1 cup unsweetened almond milk
- ¾ cup cottage cheese
- 1 cup strawberries
- 1 Tbsp monk fruit sweetener
- 1 Tbsp chia seeds
- ¼ tsp vanilla extract
Banana Almond Smoothie:
This smoothie has a nutty and creamy flavor. Plus it’s packed with fiber to keep you full for hours! I like to use frozen bananas for an ice cream-like texture too!
- 1 cup unsweetened almond milk
- ¾ cup nonfat plain Greek yogurt
- ½ frozen banana
- 1 Tbsp almond butter
- ½ tsp cinnamon
Silken Tofu Smoothie:
This smoothie features tofu which is packed with protein and phytoestrogens to help balance hormones and reduce belly fat! Chia seed also have essential Omege-3’s to support brain and heart health.
- 1 cup unsweetened almond milk
- ½ cup firm tofu
- ¾ cup frozen berries
- 1 Tbsp chia seeds
Peanut Butter Chocolate Smoothie:
This recipe includes cocoa powder which is rich in antioxidants and low in sugar! You can enjoy this smoothie any time for a sweet treat!
- 1 cup unsweetened almond milk
- ¾ cup Greek yogurt
- ½ frozen banana
- 1 Tbsp peanut butter
- 1 tsp cocoa powder
- ½ tsp cinnamon
What to Avoid?
When creating smoothies, the biggest mistakes I see are adding foods that are too high in sugar and unhealthy fats. Fruit is healthy but adding five fruits to a smoothie is excessive and will cause spikes in insulin resulting in weight gain. Similarly, adding “ natural sugars” like date syrup, agave, and honey should be limited because they contain added calories[2].
Alex Evink, MS, RD agrees, “Stick to fresh, minimally processed foods and read food labels when adding yogurt, some yogurts contain more sugar than others” which can slow down weight loss.
Also be mindful of portions of ingredients, especially calorie-dense foods[3] like nut butter and avocado. Although these fats can be healthy, Saari MSc, RD, EHealth project recommends,
“Measure out your ingredients, especially if it’s nut butter, nuts, protein powders, and liquids. Where many people go wrong is they add too many ingredients, and the result is a very high-calorie drink.”
Destini Moody, RDN, LDN, founder of The Athlete’s Dietitian and an expert panel at Garage Gym Reviews, shared
“Banana, chocolate, and peanut butter smoothies are tasty, but just two tablespoons of peanut butter have 200 calories, and going overboard can quickly become counterproductive.”
How to Maintain Long-Term Weight Loss:
For successful long-term weight loss, I like to refer to the National Weight Control Registry, which shares stories and studies of people who have lost over 30 lbs and have kept it off for over one year[4].
78% of participants reported they eat breakfast every day. Eating a healthy breakfast provides nutrients to support healthy brain and muscle function, resulting in better food choices and a more active lifestyle. But not all of us can eat a full meal in the morning.
Chelsea Oarr, RD, CDN who works with NYU Langone’s Weight Loss Program in NYC shared,
“ Many patients will often state they just do not have an appetite in the morning before they leave for work, while others state they don’t have time to stand over the stove and make oatmeal or eggs.” Making a smoothie for breakfast is a quick solution to a busy lifestyle and allows one to maintain long-term weight loss.
4 Sources
We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.
[2] Distinct Impact of Natural Sugars from Fruit Juices and Added Sugars on Caloric Intake, Body Weight, Glycaemia, Oxidative Stress and Glycation in Diabetic Rats: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8468124/
[3] The consumption of energy dense snacks and some contextual factors of snacking may contribute to higher energy intake and body weight in adults : https://www.sciencedirect.com/science/article/pii/S0271531721000609
[4] The National Weight Control Registry : http://www.nwcr.ws/
This article changed my life!
This article was informative.
I have a medical question.
This article contains incorrect information.
This article doesn’t have the information I’m looking for.
