Maximize Your Smoothies For Weight Loss
The biggest advantage of using smoothies for weight loss is that they make you feel full. When you cut back on calories, it is only natural that you are going to feel hungry. When you feel hungry all the time, it is hard not to focus on food which leads to snacking. For many people, snacking leads to overindulging which then leads to feelings of failure and may cause people to give up on their diet.
Fortunately, smoothies can help break this cycle. A thick smoothie will make you feel full. If you don’t feel hungry, you won’t think about food all the time and your diet will be more successful. When you also consider the fact that certain ingredients can also help promote weight loss, smoothies are the perfect snack when trying to lose weight.
Personalizing Your Diet Smoothies
- 1 Personalizing Your Diet Smoothies
- 2 1. Use fortified soy milk instead of dairy milk
- 3 2. Use nonfat or low-fat yogurt
- 4 3. Add seeds and nuts
- 5 4. Use Splenda instead of sugar
- 6 5. Bananas and pineapple juice
- 7 6. Add more “super fruits”
- 8 7. Use whole fruits instead of juices
- 9 8. Lactose intolerant?
- 10 9. Simplify
- 11 10. Add more fiber
- 12 Conclusion
I’m always trying new weight loss smoothie recipes. When I do, I always change the smoothie recipes to make them even healthier. These are my suggestions for making changes:
1. Use fortified soy milk instead of dairy milk
Soy milk only has about 7 grams of sugar per cup while cow milk has about 12 grams. A cup of soy milk has about 80 calories. Dairy milk and soy milk have about the same amount of protein and carbohydrates. However, fortified soy milk have larger amounts of omega fats (which are healthy for your heart), micronutrients, and isoflavones. Soy milk is made soaking, grinding, and boiling soy beans.
Studies have shown that soy beans can reduce your cholesterol. It raises the level of high density lipoproteins (HDL) in your blood stream and significantly reduces the amount of low density lipoproteins (LDL) and triglycerides.
And here’s a tip – you can get vanilla flavored soy milk which makes your smoothies for weight loss even more delicious.
2. Use nonfat or low-fat yogurt
This is pretty obvious, but it is important to mention. If the smoothie recipe calls for ice cream, you can substitute frozen low-fat yogurt. Again, I love vanilla so I usually use vanilla-flavored nonfat yogurt.
3. Add seeds and nuts
Almonds are a great addition if your goal is to create smoothies for weight loss. Many people shy away from them because they are high in calories, but they are actually very beneficial when it comes to losing weight. Almonds are high in fat which helps make you feel full. The fat content is “healthy fat”. The Omega-3 fatty acids help reduce your body’s fat and help increase the amount of lean muscle tissue in your body.
Whole flax seeds add a nice nutty flavor and a crunchy texture. Plus they add extra micronutrients and fiber. You can also experiment with other seeds and nuts to find your own favorites!
4. Use Splenda instead of sugar
Some of the fruits used in weight loss smoothies have a sour taste. Sour fruits tend to have a lot of polyphenolic acids which are great antioxidants. If you don’t like the taste, don’t cut them out of the smoothie recipe! Instead, add a bit of zero calorie Splenda to sweeten it up.
I feel I have to mention that there are many people who believe Splenda is bad for you. There are plenty of web sites detailing possible risks or side effects of consuming Splenda. To be honest, I am on the fence about this. I do use Splenda occasionally but I also make an effort not to use it if I possibly can. At the end of the day, though, I am not a doctor nor a nutritionist. Do the research and do what you feel is right for you.
5. Bananas and pineapple juice
Ripe bananas and pineapple juice are the most common ingredients in my weight loss smoothies. They are cheap, readily available, add extra nutrients, and go with just about any smoothie recipe (plus they taste great with vanilla!). In fact, if you don’t want to add Splenda, you can use pineapple juice to naturally sweeten up any smoothie recipe.
Pineapple juice is a great source of vitamin C and potassium. It is also rick in Thiamine, a water soluble vitamin in the B group of vitamins. Thiamine helps convert carbohydrates into energy and will also help maintain a healthy nervous system. Try making a oatmeal, flax seed, orange, and pineapple smoothie.
6. Add more “super fruits”
So-called “super fruits” are rich in prebiotic fiber, vitamin C (the universal antioxidant), carotenoids, and polyphenols. I’m not a nutritionist, so I am not going to go into their health benefits here. Just be aware that some fruits are better than others and use that knowledge when you are making substitutions to a smoothie for weight loss. Super fruits include mangoes, red guava, oranges, strawberries, blueberries, cherries, wolfberries (goji), kiwi, and papaya. Also, some studies have suggested that vitamin C helps reduce fat deposition on a high-calorie diet.
7. Use whole fruits instead of juices
Whenever you can, use whole fruits instead of bottled or canned fruit juices in your weight loss smoothies. Most fruit juices are so highly processed that there is little left in them except color and taste. Using the whole fruit instead of the juice will make sure you get the most nutrients and the maximum benefits.
8. Lactose intolerant?
Replace yogurt and milk with avocado, coconut oil, soaked almonds, or cashew nuts. Add ice or water. This substitutions will leave you with delicious smoothies for weight loss maximization.
No matter how good a smoothie recipe is, I won’t keep making it if it is complicated or takes a lot of time to prepare. In my opinion, smoothies should be a fast and fun way to load up on nutrients in a convenient and tasty way so that you can meet your weight loss goals. If I find a weight loss smoothie recipe that I love but it takes too long to make, I will experiment by removing various ingredients or preparation steps until I make it fast and convenient while still packed with maximum nutrient content.
10. Add more fiber
Fiber helps super-charge your smoothies for weight loss. Dietary fiber makes you feel full faster. It also makes it take longer to eat and digest, which helps combat overindulging. Some fruits have more fiber than others. Raspberries, for example, taste great and have about 8 grams of dietary fiber per cup.
Using the whole fruit wherever possible will also add to your smoothie’s fiber content. With some fruit, like apples, the skin is healthier than the rest of the fruit. In most fruits, the seeds, stem, core, and pith each contain valuable nutrients. Plus they add extra fiber. Don’t be worried that they will make your smoothie taste bad. If you have a proper blender, they will get mixed so well into your diet smoothie that you will not even know they are there.
I have a lot of fun experimenting with smoothie for weight loss recipes. There is a lot of satisfaction when you stumble on a recipe that tastes great. It’s even more satisfying if the recipe is easy to make and helps you lose weight. Don’t be afraid to add or remove ingredients to make a smoothie recipe your own. As Ann Wigmore, one of the pioneers of today’s raw food movement, said, “Be creative; you only need to know approximately what to do.”
Oh, and when you do make changes, write them down! There is nothing worse than playing around and making a great smoothie recipe only to realize you have forgotten exactly what you did.
By creating smoothies that you love, you will find yourself looking forward to your smoothie breakfast or snack. Since they are so high in nutrition, you will start to feel healthier. If you are like me, you will also find that the more you drink smoothies for weight loss, the more you will start to crave healthier foods like salads and fresh produce. Junk foods like potato chips will start to taste bland. The extra energy you get from the fruit will also help you work out more. All of this combined will help make your dieting efforts a success!