Experts' Opinion on Smoothie Drinking for Weight Loss

Perhaps you've tried losing weight by drinking smoothies. How did that go for you? Success is determined by a variety of factors, including the composition of your regular diet, the amount of exercise you get, and the kind of smoothies you prepare or buy.

Smoothie meal replacements might help some people lose weight while also providing critical nutrients that they might be missing from their regular diet. Others may find that drinking smoothies for weight loss comes as a rude awakening, causing them to gain weight and, worse, bringing them closer to type 2 diabetes.

For these reasons, some dietitians recommend smoothies to their customers, while others advise against them or advise caution when preparing them. We've compiled some of the registered dietitians on our medical advisory board's thoughts below. You make the decision.

Protein slows digestion, which is a plus.

Smoothies are a quick and easy way to acquire more protein and nutrients while also potentially aiding weight loss.

"Protein helps delay digestion, so it fills you up faster and keeps you fuller for longer," explains Amy Goodson, RD, CSSD, author of The Sports Nutrition Playbook, a medical board expert. "To improve satiety, make a smoothie with 20 to 30 grams of protein, milk, Greek yogurt, and/or protein powder. People frequently have a sense of fullness as a result of the liquid volume."

Downside: Consume your calories.

"Smoothies for weight loss are not my cup of tea. For weight loss, I recommend eating actual food and not drinking calories "Julie Upton, MS, RD, co-founder of Appetite for Health Consulting, is a medical specialist. "Smoothies may aid in weight loss for some people, but not for others. When you lose weight, you've produced a calorie deficit. It will help you lose weight if you drink a smoothie for a meal and consume less calories overall. If you drink a high-calorie smoothie that increases or sustains your calorie intake, you may gain weight."

Smoothies should include the healthy trifecta in them.

Smoothies, according to Lisa Moskovitz, RD, CEO of NY Nutrition Group and author of The Core 3 Healthy Eating Plan, "may undoubtedly be a healthy weight-management mainstay." "Focus on protein, fiber, and fat—the healthy eating trifecta—if you're attempting to lose weight on purpose."

Greek yogurt, milk, tofu, and protein powder are all good sources of protein. Fresh or frozen fruit provides fiber, while adding a vegetable like spinach, kale, zucchini, or cauliflower adds volume and gut-friendly nutrients. She claims that fats like avocado, chia seeds, or almond butter aid with endurance and satisfaction.

"I frequently advocate smoothies as a wonderful way to incorporate various food categories," Moskovitz explains. "The key is to use vegetables to add volume. Vegetables are high in nutrients and low in calories, but they also include nutrients that support and energize the metabolism."

Store-bought smoothies should be avoided.

You have complete control over the ingredients while making a smoothie at home. This is not the case with smoothie shops or convenience stores.

"Many store-bought smoothies include additional sugars in the form of 'turbinado,'" explains Goodson. "Adding sugar to your diet can quickly add up to a lot of calories. If weight loss is your aim, make careful to calculate the calories in all of the components and the smoothie serving sizes."

Keep nut butters to a minimum.

Laura Burak, MS, RD, proprietor of Laura Burak Nutrition, adds, "I usually recommend smoothies as a snack or part of a meal with something chewable like a slice of toast."

It's more satisfying to drink a smoothie with something chewable in it. Burak recommends keeping an eye on component portions if you're trying to lose weight.

All it takes is modifying the ingredients and using fruit without added sugars or syrups, low-sugar yogurts and milk, and portioning out the calorically rich items like nuts and nut butter," she explains.

Excellent for "Breakfast Skippers."

Lauren Manaker, MS, RDN, author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility, feels smoothies can be beneficial for weight reduction, depending on the ingredients used, the amount size consumed, and the remainder of the day's eating plan. Smoothies are especially beneficial to "breakfast skippers," she claims.

"We know that 90 percent of Americans do not get the recommended amount of fruits and vegetables, and people who eat breakfast on a daily basis have fewer nutritional gaps, which may assist support weight loss objectives," Manaker says.

To increase satiety, smoothies should always have healthy carbs, protein, healthy fat, and fiber. Also, portion amounts should be reasonable.

"Chia and hemp seeds are simple additions to weight reduction smoothies that tick the healthy fat, fiber, and protein boxes," Manaker explains.

Avoid making a blender miscalculation.

According to Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, commonly known as The Nutrition Twins, it's possible to unknowingly take a lot more calories than you intend when drinking a smoothie or other blended or juiced drink.

"We describe it to our clients this way: if you eat four apples, you're aware of it; if you drink four blended apples, it may blend down to a cup or less of liquid, and you may not know how much you're ingesting," they explain. "When you drink your calories instead of eating them, you won't feel as satisfied as if you ate the real thing, so you'll eat more calories later on. And, if you're adding sugar, syrup, too much fruit, or other add-ins to your smoothies, you can be unwittingly generating a calorie bomb."

Add fat-burning phytochemicals to your diet.

The Nutrition Twins feel smoothies may be a great element of a weight reduction plan as long as their clients avoid blender mistakes when producing smoothies.

"They're especially useful for folks on the go," they explain, "who frequently choose bad, calorie-dense foods when they're in a hurry."

Tip: To increase satiating fiber and minerals while lowering overall calories, add veggies to your smoothies. They suggest trying their Blueberry Chai Protein Smoothie recipe.

"It's a terrific weight-loss snack since it has helpful nutrients for weight loss and offers roughly 18 grams of satisfying protein in less than 200 calories," they claim. "Even when calories aren't restricted, pea protein powder aids weight loss and is actually more effective than whey protein in battling hunger. Berries include the phytochemical C3G, which boosts fat metabolism while also curbing hunger. Cinnamon also helps to prevent obesity by stabilizing blood sugar and reducing body weight and belly fat."

Add fiber to your smoothies for a boost.

Smoothies are a convenient way to acquire a variety of nutrients in one glass, including fruit, healthy fats from nut butter, protein, and fiber.

"The protein and fiber components of the fruit and vegetables can help people feel fuller in the hours after eating a smoothie," explains Goodson.

She suggests the following components for a weight-loss smoothie:

Cow's milk, Greek yogurt, or protein powder are all good sources of high-quality protein.

Fruit (1-2 serves) 1/2 banana, 1/2 cup chopped fruit, 1 cup berries, etc. might be considered a serving.

a handful of greens, such as spinach or kale, for fiber and nutrition

1 tsp. healthy fat, such as nut butter, chia seeds, or crushed flaxseed