22 Best Smoothie Recipes For Weight Loss
1. Sapodilla, Chia, And Almond Milk Smoothie
Total Time: 5-8 minutes; Prep Time: 3-4 minutes; Serves: 2
4 medium sapodillas 3 tablespoons chia seeds ⅔ cup almond milk 1 tablespoon almond flakes
Use chilled almond milk to make it taste yum.
Sapodillas are high in fiber (about 14 g fiber in 1 medium sapodilla), which helps to prevent fat absorption and keeps you full for a longer duration (1). Chia seeds promote weight loss and can protect you from cardiovascular disease and diabetes (2). Almond milk is loaded with nutrients and is the best substitute for dairy or soy milk. It aids weight loss, boosts muscle power, and improves bone, heart, skin, and eye health (3). Almonds are rich in monounsaturated fatty acids that help to reduce weight, regulate blood glucose levels, and protect from cardiovascular disease, inflammation, and oxidative stress (4).
2. Apple, Dried Figs, And Lemon Smoothie
Total Time: 8 minutes; Prep Time: 5 minutes; Serves: 2
2 medium apples 1 dried fig ¼ lemon A pinch of Himalayan pink salt
Apples are rich in phytonutrients that help to reduce the risk of asthma, cardiovascular disease, and diabetes, prevent lipid oxidation, and lower bad cholesterol (5). Figs are rich in dietary fiber and help to improve bowel movement (6). Lemons have an alkalizing effect that helps to nullify the acidic environment inside the body. Lemon helps in liver detoxification, aids proper bowel movement, has antiparasitic activity, and helps fight cancer and diabetes-induced cataract (7).
3. Orange, Lemon, And Flax Seeds Smoothie
Total Time: 5 minutes; Prep Time: 3 minutes; Serves: 1
2 large oranges 2 tablespoons lemon juice 1 tablespoon ground flax seeds A pinch of Himalayan pink salt
Oranges are a great source of flavonoidsi A large family of chemical compounds that protects against oxidative damage and reduces the risk of heart diseases. , carotenoidsi Yellow, orange, and red pigments produced by plants that help detoxify the body and reduce the risk of heart disease. , and vitamin C that help to detoxify your body, protect you from heart disease, and fight cancer (8). Flax seeds are rich alpha-linolenic acid (ALA) that protects against myocardial infarctioni The scientific term used to describe heart attack which commonly occurs due to reduced blood flow to the heart muscles. , reduces bad cholesterol, and prevents stroke (9). Lemons are rich in vitamin C that helps to boost the immunity and flush out toxins. It also helps to reduce weight (10).
A study including 18 trials with 921 participants was done to study the effect of citrus extracts on body weight loss. The study found that citrus and/or its extracts reduced 1.280 kg body weight, 0.322 kg/m2 body mass index (BMI), and also 2.185 cm of waist circumference (WC) on average.
4. Celery, Pear, And ACV Smoothie
Total Time: 8 minutes; Prep Time: 5 minutes; Serves: 2
1 cup chopped celery 1 cup chopped pear 1 teaspoon ACV A pinch of Himalayan pink salt
Celery has antioxidant and lipid-lowering properties. It also helps to control the blood sugar levels (11). Pears help to metabolize alcohol, lower lipid levels, and prevent ulcers (12). ACV helps in detoxification, aids weight loss, regulates blood sugar levels, and improves mood (13).
5. Carrot, Watermelon, And Cumin Smoothie
Total Time: 10 minutes; Prep Time: 7 minutes; Serves: 1
½ cup chopped carrot 1 cup seeded watermelon ½ teaspoon cumin powder A pinch of Himalayan pink salt
Carrots improve cardiovascular health by increasing the total antioxidant levels in the body (14). Watermelon consumption can improve cardiovascular health and protect you from macular degeneration, diabetes, and cancer (15). Cumin seeds help improve digestion, prevent gastrointestinal disorders and bloating, have antispasmodic effects, and improve liver function (16).
6. Tomato, Grape, And Lime Smoothie
Total Time: 8 minutes; Prep Time: 4 minutes; Serves: 2
2 medium tomatoes ½ cup green grapes 2 tablespoons lime juice A pinch of Himalayan pink salt
Tomatoes contain phytonutrients that help prevent cancer, lower lipid levels, and aid detoxification (17). Grapes contain antioxidants that prevent cancer cell proliferation. They can also help lower bad cholesterol levels and suppress platelet aggregation (18). Limes contain D-limonene, a terpene that helps protect against cancer, lowers bad cholesterol levels, and dissolves gallstones (19).
7. Grapefruit, Pineapple, And Black Pepper Smoothie
Total Time: 10 minutes; Prep Time: 8 minutes; Serves: 2
1 cup chopped grapefruit 1 cup ripe pineapple ½ teaspoon freshly ground black pepper A pinch of Himalayan pink salt
Grapefruit helps in reducing body weight by lowering the lipid levels in the blood and regulating blood pressure (20). Pineapple aids weight loss by reducing inflammation in the body (21). Black pepper helps prevent gastrointestinal disease, inhibits cancer cell division, and has anti-inflammatory and antimicrobial properties (22).
8. Blueberry, Oats, And Chia Smoothie
Total Time: 7 minutes; Prep Time: 4 minutes; Serves: 2
½ cup blueberries ¼ cup oats 2 tablespoons chia seeds 2 cups low-fat milk
Blueberries are rich in fiber and antioxidants and also have anti-inflammatory properties (23). Oats are a great source of dietary fiber that aids weight loss. It also improves digestion and prevents tumor growth (24). Chia seeds promote weight loss and can protect you from cardiovascular disease and diabetes (25). Low-fat milk helps control the amount of dairy fat consumed and helps to reduce the risk of cardiovascular diseases (26).
9. Cucumber, Plum, And Cumin Smoothie
Total Time: 6 minutes; Prep Time: 5 minutes; Serves: 2
2 cups cucumber ½ cup plum 1 teaspoon cumin powder 1 tablespoon lime juice A pinch of Himalayan pink salt
Cucumbers are a low-calorie food with a high water content. They have lipid lowering, antioxidant, and antidiabetic properties (27). Plums help fight cancer, improve the bone health of menopausal women, have a laxative effect, and aid glucose metabolism (28). Cumin seeds can help improve digestion, prevent gastrointestinal disorders and bloating, have an antispasmodic effect, and improve liver function (29). Limes contain d-limonene, a terpene that helps prevent cancer, lower bad cholesterol levels, and dissolve gallstones (30).
10. Peach, Passion Fruit, And Flax Seeds Smoothie
Total Time: 8 minutes; Prep Time: 6 minutes; Serves: 1
2 peaches, chopped ½ cup passion fruit 1 tablespoon ground flax seeds A pinch of Himalayan pink salt
Peaches are rich in antioxidants that help to flush out toxins. They also have anti-inflammatory properties that reduce inflammation-induced obesity (31). Passion fruit is loaded with phytonutrients that make it an excellent antimicrobial and cancer preventing agent (32). Flax seeds are rich in alpha-linolenic acid (ALA) that helps to minimize the risk of myocardial infarction and stroke and reduces bad cholesterol levels (33).
11. Green Apple, Lettuce, And Honey Smoothie
Total Time: 7 minutes; Prep Time: 5 minutes; Serves: 2
2 cups chopped green apple 1 cup chopped iceberg lettuce ½ cup chilled water 2 tablespoons organic honey A pinch of Himalayan pink salt
Green apples contain antioxidants such as catechin, quercetin, chlorogenic acidi A chemical compound commonly found in plants and vegetables that may lower blood sugar levels and promote weight loss. , etc. that aid weight loss, prevent asthma attacks, and prevent cancer and cardiovascular diseases (34). Lettuce is low in calories and rich in vitamins E and C, potassium, iron, and carotenes that help support liver health and improve digestion (35). Honey has antimicrobial properties that help to protect the gums and teeth. It acts as a natural medicine for cough and helps to heal wounds and prevent microbial infection (36).
12. Strawberry, Black Grape, And Ginger Smoothie
Total Time: 5 minutes; Prep Time: 3 minutes; Serves: 2
½ cup strawberries 1 cup black grape 1 inch crushed ginger root 1 teaspoon cumin powder A pinch of black salt
Strawberries help prevent obesity, cardiovascular disease, diabetes, neurodegeneration, cancer, and metabolic syndrome (37). Black grapes contain a good amount of vitamin C and polyphenols that help protect the heart (38). Ginger helps to improve digestion, has anti-inflammatory and antioxidant properties, prevents neurodegenerative and heart diseases, and delays aging (39). Cumin seeds improve digestion, prevent gastrointestinal disorders and bloating, have antispasmodic effects, and improve liver function (40).
13. Kiwi, Apricot, And Muskmelon Smoothie
Total Time: 8 minutes; Prep Time: 7 minutes; Serves: 2
½ cup kiwi 2 dried apricots, chopped 1 cup muskmelon ¼ cup chilled water 2 tablespoons lime juice A pinch of Himalayan pink salt
Kiwis help to suppress platelet aggregation, prevent oxidative damage, increase iron content in the body, and aid digestion (41). Apricot has anti-inflammatory and antioxidant properties that make it a potent anti-colitis agent (42). Consuming muskmelon can help fight cancer, reduce oxidative stress, improve lung health, reduce wrinkles, and boost the immune system (43). Limes contain D-limonene, a terpene that helps prevent cancer, lower bad cholesterol levels, and dissolve gallstones (44).
14. Raspberry, Chia, And Coconut Water Smoothie
Total Time: 4 minutes; Prep Time: 3 minutes; Serves: 2
½ cup raspberries 2 tablespoons chia seeds 2 cups coconut water A handful of mint leaves
Raspberries contain antioxidants and have antimicrobial and anticancer properties (45). Chia seeds promote weight loss and can protect you from cardiovascular disease and diabetes (46). Coconut water is loaded with potassium, sodium, magnesium, calcium, protein, vitamins, and minerals that help to rejuvenate the cells (47). Mint helps to improve digestion, prevents bloating and gastritis, relieves menstrual pain and headache, and prevents staphylococcus infection (48).
15. Bottle Gourd, Cucumber, And Lemon Smoothie
Total Time: 8 minutes; Prep Time: 7 minutes; Serves: 2
1 cup shredded bottle gourd 1 cup chopped cucumber ¼ cup chilled water 2 tablespoons lemon juice A pinch of Himalayan pink salt
Bottle gourd can help prevent a host of diseases and symptoms, such as diabetes, ulcer, hypertension, jaundice, and skin and heart diseases (49). Cucumbers are low in calories and high in water content and have lipid lowering, antioxidant, and antidiabetic properties (50). Lemons have an alkalizing effect that helps to nullify the acidic environment inside the body. Lemon helps in liver detoxification, aids proper bowel movement, has antiparasitic activity, and helps fight cancer and diabetes-induced cataract (51).
16. Beetroot, Black Grape, And Mint Smoothie
Total Time: 8 minutes; Prep Time: 7 minutes; Serves: 2
½ cup chopped beetroot 1 cup black grapes 2 tablespoons lime juice A handful of mint leaves A pinch of Himalayan pink salt
Beetroots contain anti-inflammatory, antimicrobial, and antioxidant activities. It prevents DNA damage and boosts metabolism (52). Black grapes contain a good amount of vitamin C and polyphenols that help protect the heart (53). Mint helps to improve digestion, prevents bloating and gastritis, relieves menstrual pain and headache, and prevents staphylococcus infection (54). Limes contain D-limonene, a terpene that helps prevent cancer, lowers bad cholesterol levels, and dissolves gallstones (55).
17. Spinach, Strawberry, And Cinnamon Smoothie
Total Time: 6-7 minutes; Prep Time: 5 minutes; Serves: 2
1 cup baby spinach ½ cup chopped strawberries ½ teaspoon Ceylon cinnamon powder
Spinach helps to prevent cardiovascular diseases, cancer, and obesity (56). Strawberries help prevent obesity, cardiovascular disease, diabetes, neurodegeneration, cancer, and metabolic syndrome (57). Cinnamon aids weight loss by lowering cholesterol levels and inflammation. It also helps to reduce oxidative damage and stimulates glucose metabolism (58).
18. Banana, Almond, And Dark Chocolate Smoothie
Total Time: 5 minutes; Prep Time: 4 minutes; Serves: 2
1 cup sliced banana 8 almonds (soaked overnight) 4 tablespoons grated dark chocolate (80% cocoa) ½ cup chilled low-fat milk
Banana is rich in phenolics, polysterols, and antioxidants that help to nullify the harmful oxygen radicals. It is also a good source of dietary fiber (59). Almonds are rich in healthy fats that help to reduce inflammation, oxidative stress, and diabetes (60). Dark chocolate improves platelet aggregation, blood pressure, and cardiovascular health (61). Low-fat milk helps control the amount of dairy fat consumed and reduces the risk of cardiovascular diseases (62).
19. Papaya, Lemon, And Cayenne Pepper Smoothie
Total Time: 7 minutes; Prep Time: 6 minutes; Serves: 2
2 cups papaya 3 tablespoons lemon juice ½ teaspoon cayenne pepper
Papayas are rich in phytonutrients that aid digestion, prevent neurodegeneration, provide energy, and delay aging (63). Lemon has an alkalizing effect that helps to nullify the acidic environment inside the body. It helps in liver detoxification, aids proper bowel movement, displays antiparasitic activity, and helps fight cancer and diabetes-induced cataract (64). Cayenne pepper contains capsaicin, a phytonutrient that has antioxidant properties. It helps in weight loss and prevents the risk of diabetes, atherosclerosisi A disorder characterized by hard and narrow arteries due to the buildup of cholesterol in the artery walls, which may lead to blood clots. , heart diseases, and hypertension (65).
20. Pomegranate, Tangerine, And Ginger Smoothie
Total Time: 10 minutes; Prep Time: 9 minutes; Serves: 2
½ cup pomegranate 1 cup tangerine 1 inch crushed ginger root A pinch of Himalayan pink salt
Pomegranate helps lower cholesterol levels, regulates blood pressure and blood sugar levels, and has antioxidant and anti-inflammatory properties (66). Tangerines are a great source of vitamins C and A, folate, and dietary fiber, which help boost immunity, improve eye health, and promote weight loss (67). Ginger helps to improve digestion, has anti-inflammatory and antioxidant properties, prevents neurodegenerative and heart diseases, and delays aging (68).
21. Mango, Yogurt, And Nutmeg Smoothie
Total Time: 7 minutes; Prep Time: 6 minutes; Serves: 2
½ cup ripe mango 1 cup low-fat yogurt ¼ cup chilled low-fat milk A pinch of grated nutmeg
Mangoes have antidiarrheal, antispasmodic, antiallergic, anti-inflammatory, anti-tumor, lipid lowering, and antiparasitic properties (69). Yogurt contains good gut bacteria that help prevent gastrointestinal diseases, infections, allergies, and cancer (70). Nutmeg helps to lower bad cholesterol levels in the blood (71).
22. Banana And Peanut Butter Smoothie
Total Time: 5 minutes; Prep Time: 4 minutes; Serves: 2 Ingredients
1 cup sliced banana 2 tablespoons peanut butter ½ cup chilled low-fat milk
How To Prepare Benefits
Banana is rich in dietary fiber, which may help treat obesity, metabolic syndrome, and intestinal microorganism imbalance. (72). Consumption of peanut butter improves satiety and may help in weight loss and management (73). Low-fat milk consumption may help reduce the risk of metabolic syndrome in individuals who are at a high risk of cardiovascular disease (62).
Bhawna Khanna, a blogger, shared her weight loss journey in a post, unveiling a how a banana and fig smoothie became a pivotal part of her transformation: “A year ago, I was one of those girls who wanted to lose weight. After trying crash dieting, tasteless foods, and extremely bad taste protein shakes which are expensive too, one day my friend told me about this shake which she use[d] to take it, and ensured me that it is cheap, tasty and effective.” She also mentions drinking directions for the smoothie, stating, “I replace my dinner with this drink. You can replace any meal with it. But do not add this drink as beverage with your meals. This drink is very delicious and makes you feel full for a very long time.” Rounding off the post, she goes on to emphasize the challenges of weight loss and the uniqueness of individual responses to various methods and her feelings towards the smoothie, aptly noting, “This drink does wonders for me (i).” Can a smoothie replace a meal? Yes. Ensure that the smoothie is packed with enough nutrition (mainly proteins and carbohydrates) that can help sustain you till your next meal. Is it OK to have 2 smoothies a day? Yes, it is fine to have up to 2 smoothies a day. However, keep track of the calories you consume as indulging in smoothies may lead to unwanted weight gain. When should I drink smoothies to lose weight? You can have a smoothie either in the morning, before or after a workout, or as a meal replacement to lose weight. What food goes well with smoothies? Fresh fruits and veggie or meat salads go well with this healthy beverage.
Illustration: Best Weight Loss Smoothie Recipes To Help You Lose Fat
Start the day right with these 4 delicious high-protein breakfast smoothies. Watch the video below for simple and nutritious recipes that are perfect for weight loss and a healthy lifestyle. i. Banana and Fig smoothie for Weight loss https://lovelifeandmartinisweb.wordpress.com/2016/08/19/banana-and-fig-smoothie-for-weight-loss/
