I’m sure you’ve heard of a million different smoothie recipes for weight loss, right? Let’s be honest…they are quick, easy, flavorful, filling, and so delicious! On top of that, you can easily adjust smoothies to meet your macros. Plus, they can make incredible low-calorie subs for some of those sweets you might be craving.
Maybe you’re wondering, are smoothies good for weight loss?
Yes and no.
Smoothies can be great meal replacements and a way to sneak in extra protein! However, they also can lead to lots of unwanted calories if used incorrectly.
You’ve probably heard it said before: Don’t drink your calories. In a lot of cases, that can be true. It’s not necessarily that smoothies or liquid calories are bad, but it can be hard to justify a smoothie as being a meal, even if it has the calories of one. For that simple reason, some people trying to lose weight might use smoothies more as a snack than a meal, and with that could come unwanted weight gain.
That being said, smoothies are generally healthy and can be amazing at curbing cravings! On top of that, the macro profile (portion of carbs, fats, and proteins) can be spot on as well. Sometimes it actually makes more sense to reach for a copy-cat smoothie version of your favorite dessert (made out of whole ingredients that will keep you satisfied) instead of reaching for a dessert that will spike your blood sugar.
Because of these differences, we need to make a distinction between smoothies that are used as a meal vs ones that can be snuck in as a snack:
These should have a mix of fiber, protein, carbs, and fat. These types of smoothies should generally be used as a meal substitute. An 8 ounce smoothie of just fruit isn’t enough to satisfy most people for long. However, this blend of macro-nutrients will ensure your body feels satiated until your next meal.
Why is that? Fiber, protein, and fat tend to be slower to digest, so your body gets a steady trickle of nutrients that will last a longer time. In contrast, pure fruit is easily digested and will quickly boost your blood sugar only to drop it soon after.
These are lower calorie and nutrient dense. In contrast to meal smoothies, these light and fresh smoothies can give you a quick boost of energy. These smoothies are an amazing way to sneak in extra greens and super-foods. However, they aren’t likely to keep you feeling full for long.
Use snack smoothies between meals or when you need a pick-me-up. But be mindful! Too much snacking of any kind throughout the day could still lead to too many calories.
Check out 11 new smoothies you can try out:
1. Creamy Mint Chocolate Chip Smoothie
Part of the struggle with trying to lose weight and create healthier habits is the struggle of having to give up some of your favorite foods, like chocolate. Say no more. This chocolate mint smoothie is the perfect blend of protein and chocolate to satisfy your cravings for good! Why avoid what you love when you can indulge the healthy way?
2. Creamy Cacao Avocado Smoothie
Speaking of chocolate, give this smoothie a go! The blend of avocado and chocolate will keep you feeling satisfied and healthy all day long. Not to mention, the creaminess of this one will blow your mind.
3. Frozen Fruit Smoothie
Sometimes, you don’t need to venture far past the basics to find your ideal smoothie. With a base of apple juice and yogurt, this smoothie provides the best blend of sweetness and creaminess!
4. Strawberry Keto Smoothie
Yes! You can still have smoothies while on a keto diet. As it just so happens, berries are very low-carb! In addition to that, this smoothie uses avocado to add an extra boost of creaminess and healthy fats. This one is sure to keep you burning fat all day long!
5. Real Fruit Smoothie
Stick to the basics to get a maximum boost of nutrients! This smoothie gets straight to the point by using the best fruit medleys to blend you the ultimate weight loss drink.
6. Skinny Strawberry Shortcake Smoothie
This vegan recipe will have you drooling for more! It’s vegan, low calorie, and delicious! What makes it different than any regular strawberry smoothie? The secret is in a butter extract that gives it a rich pastry flavor while keeping it low in calories. If you feel like leaving your chair to blend this one up right away, you are in good company.
7. Banana Split Smoothie
This rich and decadent smoothie will have you feeling like you’re indulging at an old fashioned ice cream parlor. This recipe is absolutely delicious and will have our cravings flying out the window. It stays deliciously smooth and creamy with the banana base and dates for an extra touch of creaminess.
Fair warning: this smoothie does have a slightly higher natural sugar content. However, it is much lower than going crazy and diving into a tub of Ben and Jerry’s. Of course, if you feel like having a lighter version of this same drink, you can always sub a little banana and dates for zucchini and stevia.
8. Skinny Oatmeal Cookie Smoothie
And here we have it! Yet another healthy smoothie version of your favorite dessert! If you’re getting sick of eating oatmeal in the mornings, try using it in a shake instead! Because of the high fiber in oatmeal, it helps keep you feeling full and satiated longer while giving the smoothie a fun new texture.
9. Pineapple Kale Smoothie
If you’re looking to sneak some extra greens into your day (and let’s be honest, aren’t we all!) this pineapple kale smoothie is for you! Not only are the ingredients incredibly nutrient dense, but they’re also light and fresh. Pineapple is known for helping digestion because of an enzyme it contains called bromelain. Just for that reason, this smoothie can keep you feeling light and energized after you sip!
10. Cinnamon Roll Smoothie
Once again sporting Greek yogurt for a good protein boost, this smoothie could make an amazing low-calorie meal replacement. It contains yogurt, oats, chia seeds, and fruit, offering a great blend of fiber, protein, carbs, and healthy fats. Not only does it taste fantastic, but it could very well curb cravings while remaining relatively low-calorie and satiating.
11. Golden Glow Turmeric Smoothie
The sound of having turmeric in your smoothie might make some of you cringe, but it is definitely worth trying. For one, pineapple has such a strong flavor in and of itself that the turmeric’s taste is almost completely masked. Secondly, turmeric is a strong anti-inflammatory that everyone should try adding it to their diet. You might be surprised to find out that it is actually pretty tasty as well!
For an extra weight loss boost, try these fun additions!
Sneak in greens wherever you can! Smoothies tend to be very flavorful, so you usually won’t even notice a few added greens in there. However, the nutrients will keep you feeling extra energetic throughout the day!
Add in a small scoop of protein powder to almost any smoothie. Especially if you are looking for a meal replacement, the simple addition of protein powder will ensure you’re staying full throughout the day!
Did you hear me right? Yes you did! Zucchini is actually a great thickening agent in smoothies. Translation: Less sugar and more fiber! Since zucchini is so low in calories and almost flavorless, you can use it in smoothies for a rich and creamy texture while keeping things low-calorie. Plus, the extra fiber will have you feeling like you had a full meal for way less calories.
Most smoothies use extra honey, syrups, or fruit for their sweeteners. However, that can add up very quickly to unwanted calories. Instead, try subbing low calorie sweeteners like monk fruit or stevia once in a while to cut down on the high sugar count. That being said, avoid artificial sweeteners like Splenda. They won’t do you any good.
Try making healthy smoothie renditions of your favorite desserts. We’re only human, and it can be hard to stick to a healthy diet sometimes. Instead of giving something up, find a sub for your favorite meals! In this case, getting that amazing flavor you are craving in the form of a low-calorie smoothie could be just the thing for you!