Healthy Smoothie Recipes for Weight Loss
Healthy Smoothie Recipes for Weight Loss
Nutrition

Healthy Smoothie Recipes for Weight Loss

Being overweight can lead to a variety of health problems, from knee pain and diabetes. But there is a healthy, natural way for weight loss without starving yourself or spending time and money on fad diets.

Fruit, vegetable, and protein smoothies are a delicious and very effective way to shrink your waist line, and you’re about to discover 8 different recipes that taste great and are packed with the nutrients your body needs  for weight loss.

1. Mango Smoothie Recipes

Mangoes contain folate, vitamins A, B6, and C, and other nutrients that make you feel full. They’re also packed with fiber and low in energy density, which means they aid in proper digestion and help the body burn more calories.
Recipe 1: Mango Smoothie
This recipe contains avocado, which provides your body with healthy fats it need to function properly.

Ingredients

  • ¼ cup mango cubes
  • ¼ cup mashed avocado
  • ½ cup mango juice
  • ¼ cup fat free vanilla yogurt
  • 1 tablespoon fresh lime juice
  • 1 tablespoon sugar
  • 5-7 ice cubes

Instructions

  1. In a blender, mix all ingredients except lemon juice.
  2. Pour into glass, stir in lemon juice.
  3. Garnish with mango or berries.
  4. This recipe makes 1-2 smoothies.
  5. Drink it regularly as long as the ingredients are available.

Nutrition facts

  • 298 calories
  • 5 grams protein
  • 5 grams fiber
  • 9 grams fat
  • 55 grams carbs
  • 47 grams sugar
  • 1 ½ grams saturated fat
  • 54 mg sodium

Recipe 2: Mango, Avocado, Green Tea Smoothie Recipes
All of these ingredients curb your appetite and boost your metabolism.

Ingredients

  • 1 cup mango chunks
  • ½ avocado
  • 1 cup green tea
  • 1 cup spinach
  • ½ tablespoon coconut oil
  • Dash of sea salt
  • 2-3 drops honey or maple syrup

Instructions

  1. In a blender, mix all ingredients on high speed for a few seconds.
  2. Pour in a glass.
  3. Drink daily.

Nutrition Facts

  • 329 calories
  • 10 grams fiber
  • 4 grams protein
  • 35 grams carbs
  • 22 grams fat
  • 23 grams sugar
  • 14% RDA iron

2. Blueberry Smoothies Recipes

Because blueberries are packed with fiber and water, they make you feel full, satisfying your sweet tooth for a fraction of the calories. They also have anti-oxidants and catechins that activate the fat-burning genes in abdominal fat cells.
Recipe 1: Blueberry Smoothie
Ingredients

  • 1 cup milk
  • 1 cup frozen unsweetened blueberries
  • 1 tablespoon organic cold pressed flax seed oil

Instructions

  1. In a blender mix blueberries and milk on high speed for 2-3 minutes.
  2. Pour in a glass and stir in flax seed oil.
  3. Drink regularly.

Nutrition Facts

  • 273 calories
  • 4 grams fiber
  • 103 grams sodium
  • 9 grams protein
  • 29 grams carbs
  • 14 ½ grams fat
  • 24 grams sugar
  • 1 ½ grams saturated fat

Recipe 2: Blueberry and Vanilla Yogurt Smoothie
Ingredients

  • 1 cup skim or soy milk
  • 6 oz vanilla yogurt
  • 1 cup frozen blueberries
  • 1 cup fresh blueberries
  • 1 tablespoon flax seed oil (MUFA)

Instructions

  1. In a blender, mix all ingredients except flax seed for 1-2 minutes.
  2. Transfer to glass and stir in flax seed oil.
  3. Drink regularly.

Nutrition Facts

  • 443 calories
  • 4 grams fiber
  • 63 grams carbs
  • 57 grams sugar
  • 18 grams protein
  • 1 ½ grams saturated fat
  • 14 ½ grams fat
  • 221 mg sodium

3. Banana Smoothies Recipes

Bananas are loaded with potassium and they have a low Glycemic Index. They’re low in fat and calories and high in fiber. Bananas boost the metabolism and speed up the digestion process, reducing the amount of fat stored in the body.
Recipe 1: Banana Peanut Butter Smoothie
This combination provides your body with essential proteins and nutrients that suppress the appetite.

Ingredients

  • ½ cup milk
  • ½ cup fat free plain yogurt
  • 2 tablespoons natural, unsalted peanut butter
  • ¼ very ripe banana
  • 1 tablespoon honey
  • 5-6 ice cubes

Instructions

  1. In a blender, mix all ingredients until smooth.
  2. Pour in a glass and drink.
  3. Repeat regularly.

Nutrition Facts

  • 366 calories
  • 3 grams fiber
  • 18 grams protein
  • 16 ½ grams fat
  • 40 grams carbs
  • 3 ½ grams saturated fat
  • 32 grams sugar
  • 131 mg sodium

Recipe 2: Banana Strawberry Smoothie
Ingredients

  • 1 banana
  • 1 cup strawberries
  • ½ cup low fat milk or yogurt
  • ½ of an orange
  • 5 ice cubes

Instructions

  1. Cut up your banana.
  2. In a blender, mix all ingredients until smooth.
  3. Pour in a glass.
  4. Drink regularly.

Recipe 3: Banana Berry Smoothie
Recipes

  • ½ cup fresh or frozen banana
  • 1 cup mixed berries
  • 1 cup water
  • 1 cup spinach
  • 1 tablespoon coconut oil
  • ¼ teaspoon cayenne pepper
  • 1 tablespoon gelatin

Instructions

  1. In a blender, mix all ingredients for 35-45 seconds, or until smooth.
  2. Pour in glass.
  3. Drink regularly.

Nutrition Facts

  • 251 calories
  • 32 grams carbs
  • 5 grams fiber
  • 3 grams protein
  • 18 grams sugar
  • 14 grams fat
  • 3 grams saturated fat
  • 10% RDA calcium and iron

4. Healthy Fruit Smoothies Recipes

There are many fruits that curb the appetite, strengthen the immune system, and speed up the metabolism. Eating just one is good for you, but several in combination pack a real punch when it comes to losing weight.
Recipe 1: Peach Smoothie
Ingredients

  • 1 cup skim milk
  • 1 cup frozen unsweetened peaches
  • 2 teaspoons organic cold pressed flax seed oil

Instructions

  1. In a blender, combine milk and peaches until smooth.
  2. Add flax seed oil and blend well.
  3. Drink daily.

Nutrition Facts

  • 213 calories
  • 2 grams fiber
  • 9 grams protein
  • 26 grams carbs
  • 1 gram saturated fat
  • 9 grams fat
  • 22 grams sugar
  • 103 mg sodium

Recipe 2: Apple Smoothie
Ingredients

  • ½ cup skim or soy milk
  • 1 teaspoon apple pie spice
  • 6 oz vanilla yogurt
  • 1 peeled and chopped green apple
  • 2 tablespoons cashew butter
  • 1 handful of ice

Instructions

  1. In a blender, mix all ingredients until smooth.
  2. Pour into a glass.
  3. Drink regularly.

Nutrition Facts

  • 482 calories
  • 5 grams fiber
  • 19 grams protein
  • 71 grams carbs
  • 16 ½ grams fat
  • 3 ½ grams saturated fat
  • 57 grams sugar
  • 300 mg sodium

Tips for Weight Loss:

  • Use low-fat dairy products in your smoothies or cut them out altogether.
  • Stick with healthy fats from foods like coconuts and avocados.
  • Use little to no sweetener.
  • Use home-made fruit juice to avoid the preservatives and added sugars found in store-bought juices.
  • Use fresh fruits and vegetables instead of canned or packaged foods. They contain the water, fiber, and micro-nutrients your body needs to stay in shape.
  • Minimize your use of protein powders. They remove water from your smoothies.
  • Vary your choices to include all different kinds of smoothies, not just the green ones.
  • All fruits and vegetables are great for weight loss, but those high in fiber and low in calories are best.
  • The ideal ratio for weight loss smoothie recipes is: 2 cups fruit, 3-4 cups greens, and 1 cup water or nut milk.

Have you tried any of these smoothie recipes for weight loss? Do you know of others we haven’t mentioned? Share your experience with us!

Source: http://diyremedies.org

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