Best Smoothie Habits and recipes for Weight Loss

When it comes to trying to lose weight, most of us are rather poor math students. We mess up the addition and subtraction all the time. We'll try to subtract calories by skipping meals only to become ravenous later on and undercalculate how much food we've eaten to satisfy that gnawing hunger.

That's where smoothies can shine as effective weight-loss tools. Research has found that meal replacement shakes, such as protein and fruit/vegetable smoothies, can help people reduce overall daily calorie consumption if used regularly in place of calorie-dense meals and snacks. In most people, the smoothie diet produces wonderful results by improving eating habits automatically without any effort on their part, simply by drinking very tasty smoothies.

Getting into the smoothie habit works for weight loss if you follow the right approach. We recommend the smoothie diet for the best strategies for getting the most benefit from drinking your smoothie.

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Make weight loss your 'why'

Don't assume a new smoothie recipe is right for you simply because it's a smoothie. If weight loss is your goal, keep that mission in mind by always following these six rules from Mehak Naeem, RDN, a registered dietitian nutritionist for The Candida Diet.com.

1. Use it to replace a regular meal.

2. Calculate calories to stay in a calorie deficit.

3. Subtract sugars and add protein powder.

4. Try to go natural with most of the ingredients.

5. Add different foods to get a healthy weight loss with no micronutrient deficiency.

6. Schedule your smoothies.

Aim for this target

"The biggest smoothie mistakes most people make are not adding enough protein and fiber," says registered dietitian nutritionist Elise Harlow, RDN, owner of The Flourished Table. She recommends about 20 grams of protein and at least 5 grams of fiber per serving. "If these nutrients are overlooked, your smoothie can cause a significant increase in your blood sugar and leave you feeling hungry shortly after." Besides protein powder, Greek yogurt is a great high-protein addition to smoothies. Harlow also suggests a fairly uncommon add-in: white cannellini beans for their protein and fiber.

Learn now in this 20 minutes video how you can lose more than 70 pounds drinking only smoothies!!!

Use winter veggies

Carrots, squash, and spinach are great to add to smoothies because they are low in calories and full of fiber to keep your hunger satisfied a long time and they contain nutrients that will keep you healthy, says Trista Best, MPH, RD, a registered dietitian at Balance One Supplements. She recommends avoiding dairy in smoothies because it promotes mucus production, which can exacerbate common winter illness symptoms.

Add Metabolism-Boosting Ingredients

For weight loss, get into the habit of mixing ingredients into your smoothies that help your body burn more calories during the day, suggests Clara Lawson, RDN, a registered dietitian nutritionist with usahemp.com. USAHEMP.COM. Try these:

Spirulina. This blue-green algae available in powder form contains almost no calories and provides easily digestible and absorbable protein to build lean muscle and help boost your metabolism, Lawson says.

Chia seeds. The fiber adds bulk and the protein in these seeds helps you stay fuller longer to help you resist cravings for unhealthy options.

Cashew butter and coconut milk. These ingredients, along with a banana and some protein powder, make for a delicious smoothie, "one that contains lots of protein and healthy fats that stabilize blood sugar levels and release glucagon, a fat-burning hormone that aids weight loss," says Lawson.

Follow the formula

Smoothies that help with weight loss have certain key characteristics: they have fiber, they use colorful produce and they limit the extras, which add calories, says private practice nutritionist Lisa Young, PhD, RDN, the author of Finally Full, Finally Slim.

Here's the formula she shares with clients:

Fruit: Choose 1 cup of your favorite fruit, but no more. It's OK to mix 2 fruits such as 1/2 banana + 1/2 cup blueberries or 1 cup assorted berries. Kiwi, pears, watermelon, and apples are also great fruits to include. The fiber in fruit keeps you full and helps with weight loss.

Veggies: Veggies taste great, too, and boost your nutrition without unnecessary calories. "I love including a combo of vegetables; some of my favorites are kale, spinach, carrots, cucumber, celery, beets, and parsley," Young says.

Liquid: Avoid juice. Choose from plant-based unsweetened nut milks like unsweetened almond milk fortified with calcium and vitamin D, fat-free or low-fat milk, yogurt, water, or coconut water.

Mix-Ins: "I love adding a tablespoon of chia or flaxseeds or peanut powder," says Young. "Adding avocado or nut butter will add calories, so ask yourself: would I rather eat or drink these items. I vote for eating them!"

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