Fruit Smoothie Diet Weight Loss

Thumbs Up: Smoothies Should Contain The Healthy Trifecta

50 LBS Down! Smoothie Recipes for Weight Loss // Vegan, Plant Based Diet

“Smoothies can absolutely be a healthy weight-management staple,” says Lisa Moskovitz, RD, CEO of NY Nutrition Group, author of The The Core 3 Healthy Eating Plan. “If you’re trying to intentionally lose weight, focus on protein, fiber, and fatâthe healthy eating trifecta.”

Protein can come from Greek yogurt, milk, tofu, or protein powder. Fresh or frozen fruit offers fiber and adding in a vegetable, such as spinach, kale, zucchini, or cauliflower, provides volume and additional gut-friendly nutrients. Fat like avocado, chia seeds, or almond butter, helps with staying power and satisfaction, she says.

“I often recommend smoothies as an excellent method to get in several food groups,” says Moskovitz. “The trick is to add volume with vegetables. Not only are vegetables high in nutrients and low in calories, but they’re teeming with metabolism-supporting and energizing nutrients.”

Day : Kale Pineapple Smoothie


  • 2 cups lightly packed chopped kale leaves with stems removed
  • ¾ cups of unsweetened vanilla almond milk or any milk you like
  • 1 frozen medium banana cut into chunks
  • ¼ cup plain non-fat Greek yogurt
  • ¼ cup frozen pineapple pieces
  • 2 tablespoons peanut butter creamy or crunchy
  • 1 to 3 teaspoons of honey to taste


  • Take all the ingredients and put them in the blender.
  • Blend until they are soft. You can add more milk to make the smoothie lighter.
  • One serving contains 228 calories, 29g of carbohydrates, 11g of proteins, 10g of fat, 2g of saturated fat, 1mg of cholesterol, 702mg of potassium, 3g of fiber, 14g of sugar, 95mg of vitamin C, 247mg of calcium and 1mg of iron.

    Measure All The Ingredients

    What determines your weight is your calorie intake. So measuring the calories brought in 1 glass of smoothie drink is very important. So the article will have a sample menu 7 day smoothie weight loss diet plan that will detail the calorie intake, nutrients as well as the number of ingredients used for 1 smoothie.

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    Thumbs Down: Be Wary Of Store

    When you blend a smoothie at home, you have control over the ingredients. Not so at smoothie shops and convenience stores.

    “Smoothies purchased at stores often contain added sugars in the form of ‘turbinado,'” says Goodson. “This added sugar can quickly add up to lots of calories. Be sure to evaluate the calories of all the ingredients and smoothie servings sizes if weight loss is your goal.”

    Tips For Making The Best High Protein Fruit Smoothies

    The Best Green Smoothie for Weight Loss

    So, the best thing about smoothies is that they are packed with nutrition and easy to make. They are delicious, full of fiber, and a great way to boost weight loss. To make the best high protein fruit smoothies ever, keep these tips in mind:

    • Use unsweetened almond milk as your liquid because it is low in calories and high in vitamins and minerals, and also gives a good consistency
    • Loading your blender in this order typically works best liquid, not frozen veggies or fruits, greens if you are adding any, then the frozen fruits and veggies, and finally, the protein powder
    • If you find your smoothie to be too sweet, add lemon juice
    • If the taste is too bitter, add pineapple, orange, or banana
    • Natural sweeteners like honey and pure maple syrup work great in smoothies
    • Avocado can add creaminess to a smoothie, not to mention a load of nutrition
    • The riper the banana, the sweeter the shake

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    Increases Risk Of Nutrient Deficiencies

    Eating just one solid meal per day and replacing your remaining two meals with smoothies may increase the risk of nutritional deficiencies.

    Though the smoothie recipes recommended by this program contain nutrient-dense ingredients like fruits and veggies, they also omit or limit many of the foods typically included in a balanced meal, such as whole grains, healthy fats, and lean proteins.

    Some are also low in protein. For example, the Green Detox smoothie made with kale, coconut water, bananas, ginger, and lemon contains less than 4 grams of protein per serving.

    That makes it challenging to ensure youre meeting your protein needs, negatively impacting tissue repair, muscle growth, immune function, and more .

    Additionally, though the diet claims to provide around 1,500 calories per day, most the smoothie recipes are very low in calories and unlikely to provide enough calories to meet the needs of most healthy adults.

    Consuming too few calories each day can slow your metabolism and cause serious negative side effects, including hunger, nausea, headaches, and fatigue .

    Both Of These Green Smoothie Diet Plans Are Always Free:

  • Do you know anything about the Nutri Bullet? Do you reccommend it?

  • thefoodieatlas

    I wouldnt freeze the pre-made smoothies. When you re-thaw then they tend to separate and get weird and frothy. You can put all of your ingredients into a ziploc bag and freeze that so all you have to do is throw it in a blender and add a liquid.

  • jennifer

    If I prepare these ahead of time how long can I freeze each premade smoothie?

  • Michelle

    Keep posting they are great recipes

  • Tami Koletsky

    Question: Whats your take on suing coconut water for standard water? And cherries are out of season here and I cant find them frozen, do you have suggestions for substitutes?

  • Karen

    Hi AudreyI just made my first smoothy from your top 10 Purple Passion yummy Thank you so much for the recipes and in helping me lose my buddy belly lol

  • Brandi Marie

    This is the single best post I have seen to date. I am on a journey to lose my baby fat, and I love smoothies. Thank you for sharing!

  • Virginia Anglin
  • Any ideas/recipes to include avocados?

  • Christine

    Love this post. Well thought out and very informative I have pinned it of course and I am looking forward to trying each and every one of your wonderful recipes. Following the rules of course

  • Rose Marie Mandato

    love the premise and would like yo get all this in printed form. can u help me. You are an answer to my prayer.Rose Marie

  • GJ

    I put 1 drop pf dish soap into the blender container with some water, blend it up and rinse. Easiest way to clean out your blender.

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    Health Benefits Of Smoothies Fruit Smoothie Diet Weight Loss Recipes

    When individuals select to drink smoothies that are prepared with only healthy ingredients such as fresh vegetables and fruits, they can be loaded with vitamins, antioxidants, and other nutrients.

    For instance, when people use spinach in their smoothies they are able to get their daily dose of iron. When individuals use a banana in their smoothies, they get potassium, which benefits the nerve system, kidneys, and heart. And when blueberries are added to the mix, individuals can take pleasure in many health take advantage of the antioxidants discovered within.

    Greek Yogurt Milk And Milk Alternatives

    Weight Loss Journey| 7 day Smoothie Diet Plan | Final Weigh In Results

    Adding Greek yogurt in your smoothie will give you the needed protein boost.

    Packed with probiotics, the friendly bacteria in yogurt helps to maintain your gut health, fortify your immune system, and prevent depression too according to this study. If you are into gut health, check out our kombucha recipes for weight loss.

    Another research suggested that following a high fiber diet with yogurt can decrease lung cancer, and in a smoothie diet, you can find both the yogurt and high fiber foods.

    Try to opt for non-flavored, plain Greek yogurt as the flavored version has excess sugar that adds to the calorie count.

    If you choose to add milk into your smoothie, opt for skim milk, or one percent cows milk.

    If you are vegan or dairy intolerant, milk alternatives such as unflavored almond milk, soya milk, flax milk, or rice milk are suitable liquid options.

    Recommended Reading: Diet And Exercise Plan To Lose Belly Fat

    Healthy Fruit And Vegetable Smoothie Recipes For Weight Loss

    Vowing to lose weight with improved eating and exercise habits can make for a happier and healthier lifestyle. But lets be honestits much easier said than done. Finding simple and healthy recipes, as well as making time for exercise, are essential to your weight loss success.

    One way to ease into better lifestyle habits is by incorporating smoothie recipes with fruit and vegetables into your diet. Even with freeze dried fruits and vegetables, you can concoct a delicious drink that helps shrink your waistline and boost your confidence.

    Lets take a look at why fruits and vegetables are so useful in weight maintenance and check out the healthy fruit and vegetable smoothie recipes for weight loss from Sow Good.

    What Ingredients Are In The Best Weight Loss Smoothies

    Healthy smoothies for weight loss are made with the right blend of weight loss foods that are scientifically proven to decrease body fat. Some of the common ingredients we include in these smoothies for weight loss are:

    • Protein powder for weight loss: these powders are low in sugar or other sweeteners, low in calories, and rich in high-quality protein that, in combination with strength exercises, will help build metabolism-boosting muscle mass
    • Healthy fats: healthy fats like nut butters, avocado, and MCT oil will help to slow digestion to keep you fuller longer to prevent overeating
    • Fiber: consuming fiber-rich ingredients like chia seeds, flaxseeds, hemp seeds, leafy greens, and oats can help prevent spikes in blood sugar that can lead to the storage of carbs as fat
    • Low sugar: fruit is the base of all smoothies, and because fruit naturally contains sugar, there’s no need to add extra sweeteners like honey, orange juice, or frozen yogurt that only serve to add empty calories

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    What Is A Weight Loss Smoothie

    This article explains everything you need to know about smoothies, including their potential health benefits and downsides, whether they aid weight loss, and tips for making nutritionally balanced versions at home. Smoothies are thick, creamy beverages usually blended from puréed fruits, vegetables, juices, yogurt, nuts, seeds, and/or dairy or nondairy milk. Why should you drink smoothies? Lets read 3 important things below:

    • You need to know that this diet uses smoothies from fruits, vegetables, and nuts to replace the three main meals of the day. That means you wont eat starches, just drink smoothies.
    • Vegetables, fruits, etc., make smoothies that must be clean, ensuring no chemicals and pesticides residues. This will prevent the body from accumulating toxins during the detoxification process.
    • This weight loss regime only takes place in the range of 7-12 days, not lasting. In particular, you should only do detox when your health is stable. Everyone has a unique body. Not everyone can apply a complete diet. Especially if you were a person who loved to eat and ate a lot before, consider this if you want to apply this detox diet. Or you can let your body gradually get used to eating less cut carbs before applying detox with the Smoothie.

    Chia Seed Smoothie Benefits

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    Dont be fooled by the small size of these tiny seeds, chia seed smoothies can deliver a good amount of nutrients with few calories. In fact, chia means strength in the Mayan language. In ancient times, warriors would use them as fuel during battles.

    Chia seeds are packed with antioxidants

    These small seeds contain a number of healthy antioxidants, including kaempferol, quercetin, and caffeic acid.

    Antioxidants can protect your cells against free radicals and may help prevent serious chronic diseases.

    Antioxidants alone may not cause instant weight loss, but theyre an important part of a healthy diet, that can help you to achieve your goals.

    Chia seeds are loaded with protein

    Just two tablespoons of chia seeds contain 4 grams of protein. Chia seeds are a complete protein. They contain all nine essential amino acids that your body cant produce on its own.

    Protein may be the most important nutrient if you want to shed some pounds. A high protein intake may boost your metabolism as well as reduce appetite.

    Chia seeds are high in healthy fats

    Chia seeds are rich in heart-healthy omega-3 fatty acids. Few nutrients have been studied as much as omega-3 fatty acids. They have powerful benefits for your body and brain health.

    While omega-3 fatty acids may not directly contribute to weight loss, they may help lower blood pressure and reduce heart disease risk.

    The high fiber content may help you lose weight

    Fiber is a non-digestible carb that is important for your health.

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    Healthy Veggie Smoothies For Weight Loss

    When is the best time to drink a meal replacement smoothie?

    Any time is the right time for a smoothie! Personally, we love drinking ours in the morning for a great start to the day. But besides drinking a smoothie as breakfast, lots of rawkstars drink their smoothie for lunch or dinner, as an afternoon snack, or as a healthy dessert.In case youre planning on having your smoothie in the eveningmost of our smoothies provide a great energy boost similar to a cup of coffee. So if youre looking for a pre-bedtime green smoothie recipe, weve got you covered: Sleep Well Smoothie.

    Is replacing a meal with a smoothie healthy?

    The MOST important thing when blending any meal replacement smoothie recipe is to include healthy fats AND proteins. This combo will keep you feeling full and give you the energy you need to cruise right through til your next meal or snack.

    Do smoothies help you lose weight?

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    In This Green Smoothie Diet Article You Will Find:

    • What is a Green Smoothie?
    • Green Smoothie Benefits
    • How to make a Green Smoothie
    • The 10 Best Green Smoothie Recipes for Weight Loss
    • 2 Free Green Smoothie Diet Plans
    • More information on Green Smoothies and Green Smoothie diets

    Find all the information you will need to start a green smoothie diet below

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    Avocado Detox Smoothie Recipe

    When it comes to healthy foods, avocados are among the top super foods. Avocados are full of healthy nutrients, including Vitamins B, C, K. folate, potassium, and more.

    For more information about my green smoothie cleanse and green smoothie recipes, check out my Green Smoothie Recipes article.

    Studies have shown that avocados can help improve cardiovascular health, relieve joint inflammation, promote eye health, strengthen bones, and even help with weight loss.

    An avocado smoothie provides the health benefits of avocados while hiding the taste of the avocado a little.

    Potential Drawbacks Of A 21


    Although we would like to assume this diet plan is perfect, it certainly is not. The 21-day smoothie diet plan also has several health risks. For the most part, you should be fine following this diet if you replace only one meal. However, if you replace all your meals with smoothies, then you may suffer from the following:

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    Reduces Insulin Production Over Three Days

    As the smoothie diet requires consuming less food, your body will produce less insulin. With reduced insulin, the body is tricked into burning more fat.

    The best way to maintain insulin levels low and fat-burning high is to sip the smoothie throughout the day.

    Avoid downing the smoothie in a few gulps as this insulin levels to spike.

    Use Blueberries And Leafy Greens

    “I always recommend to my clients to consume a cup of blueberries a day adding them to smoothies makes it convenient,” says Sam Maclennan, chief nutritionist for Meal Prep Source. “Blueberries are the most antioxidant-dense berry with each cup containing a total of 13,427 antioxidants. Some studies have found that the mixture of these antioxidants, vitamins and minerals help your body actually regulate fat-burning and the storage of fat.”

    Maclennan also recommends adding leafy greens to every smoothie because they are very low in calories yet rich in nutrients like vitamins C, A, and K, fiber, iron, magnesium, and potassium. “This mixture has been found to help regulate blood sugars, carry more oxygen to muscles and burn fat,” he says.

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    Best Protein Powders For High Protein Fruit Smoothies

    The options for protein powder are plenty. Look for brands that are minimally processed and without added sugars or artificial sweeteners. I like the Naked Nutrition brand because the ingredients are minimal, and because you have options for pea, whey, and egg protein, among others. Lets look a little more closely at the options:

    That all being said, you can certainly get naturally-occurring protein from chia seeds, flaxseeds, nut butter, spinach, and egg white, too!

    How To Make These Smoothies For Weight Loss

    15 Meal Prep Smoothies for Weight Loss

    A high powered blender is best for green smoothies without any discernible pieces of greens. Start with a bit of coconut water in the bottom of the blender to help spin the blades. Then top with the remaining ingredients and I like lots of ice. Blend until smooth, adding more coconut water if needed to thin, and ice to thicken.

    Top with a little hemp seeds if youd like for texture. Enjoy right away or freezer for later. If youd like to see all of our smoothie recipes in one place click here.

    Also Check: Can You Eat Mushrooms On The Keto Diet

    Dark Chocolate Banana Nut

    If you want your weight loss smoothies to taste like dessert, this recipe should be your go-to. Four words that combine to sound like a jam session at Ben & Jerry’s house. The density of the banana will have you convinced you’re drinking a milkshake, while the omega-3s in the walnuts will keep your mind sharp and your belly lean.

    • ½ banana
    • 1 cup unsweetened almond milk
    • â cup plant-based chocolate protein powder
    • Water to blend

    NUTRITION: 280 calories / 3 g fat / 31 g carbs / 7 g fiber / 9 g sugar / 31 g protein”

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