Just because your smoothie is packed with fruits and vegetables doesn’t mean it’s low in calories or good for you. Even green smoothies can cause weight gain if you aren’t careful about what you put in it. Whether it’s store-bought or homemade, your favorite blended beverage might be disguising unwanted calories, sugar, and fat.


Is it healthy to have a smoothie for breakfast?

Yes, smoothies can make a healthy breakfast, as long as they’re filled with a good balance of nutrients, including protein, carbs, and healthy fats, according to Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com, and author of Read It Before You Eat It – Taking You from Label to Table. Unlike juices, smoothies don’t strip the fiber from vegetables and fruits so they’re more filling.

“Smoothies can make a healthy breakfast, but they’ve evolved into having a health halo even if you put a lot of fruit juice and syrups into them,” Taub-Dix says. “It can make you feel invigorated for a little bit because of the sugar high, but then you’re left feeling hungry shortly afterward.”

To make your smoothie more filling and reduce the sugar content, dietitians recommend getting between 20 to 30 grams of protein at each meal. Protein powders are an excellent way to pack in this essential macronutrient, but be sure to choose varieties that have little to no sugar and have zero artificial sweeteners.

You also want to be wary about the kind of liquid base you choose. Fruit juices are loaded with sugar and lack protein and fat. Instead, go for low-fat milk or an unsweetened, non-dairy milk alternative of your choice, like almond, coconut, or cashew. They won’t have as much protein as cow’s milk, but they’ll have some healthy fats that’ll help curb hunger.

“I like using Almond Breeze’s unsweetened almond milk,” says Taub-Dix. “It’s only 30 calories per serving and is an excellent source of calcium and vitamins D and E. It’s also a good source of vitamin A and is lactose-, gluten-, and dairy-free so the whole family can enjoy it.”

Healthy fats can also come from unsweetened nut butter, and hemp, chia, or ground flax seeds; they add bit of crunch, too, for digestion. “Adding some 2% Greek yogurt also incorporates healthy fats and protein without loading too many calories. It also adds creaminess and volume, so it promotes satiety,” Taub-Dix says.

Moreover, adding low-sugar fruits to your smoothie is a good way to add infuse some natural sweetness without sugar—just remember to stick to only one or two servings. Overloading your smoothies with fruit can cause your blood sugar levels to skyrocket and crash quickly. Using frozen fruits instead of fresh ones also helps thicken your smoothie and makes them creamier.

To further promote satiety and aid digestion, Taub-Dix suggests eating your smoothie in a bowl with a spoon, rather than slurping it down with a straw.”It’s actually better to chew and swallow food rather than drinking food for fullness,” says Leah Groppo, a clinical dietitian at Stanford Health Care. For the record, there’s no evidence that blending your food increases how well you absorb the nutrients. Blended food just moves through you faster, which means you may end up actually absorbing less than if you were to chew the food.

Are smoothies as good as eating fruit?

Yes and no. If you load up on too much fruit and use fruit juice as your base, then you run the risk of consuming too much sugar and calories, Taub-Dix says. However, if you limit your fruit intake to no more than two servings in your smoothie, then you’re getting a healthy amount of fruit while reaping their antioxidants.

If you have trouble eating enough vegetables, smoothies are a great way to incorporate more greens into your diet with the flavors you love. Tossing in dark, leafy greens ensures you’re getting a hefty dose of vitamins A and K, as well as fiber, but frozen cauliflower, sweet potato, and zucchini are also great options. For an additional nutrition boost, consider popping in some turmeric, matcha powder, or adaptogens, and warming spices like cinnamon and cardamom for flavor.

“Some people who are vegetable averse will find it easier to sip on a green smoothie if it tastes like strawberry banana. And then, there are some people who like to load up on greens and blend it with fresh herbs instead of fruit. It all depends on your taste preference,” Taub-Dix says.

But you also want to be mindful of portions: Groppo recommends keeping snack smoothies under 150 calories and any that you drink as a meal under 350 calories, if you’re trying to lose weight. People who are trying to maintain their weight can go up to 500 to 600 calories for a filling meal replacement shake.

Now that you know how to turn a smoothie into a healthy meal, here are some other ways your smoothie can be sabotaging your weight loss—and how to fix it.

10 Things To Add To Your Smoothies For Quicker Weight Loss

There’s a reason smoothies are loved by health freaks around the world. They’re easy-to-make and are a quick breakfast fix for people who are usually pressed for time in the morning. They’re the perfect recharge drinks for your post-workout meals and smoothie recipes are very amenable to all kinds of fresh and healthy ingredients, from berries to fresh fruits, vegetables, protein and oat powders, as well as healthy nuts and seeds. Smoothies are preferred drinks for people looking to lose weight because of the easily modified nature of the drink.

Apart from adding nutritious superfoods to your breakfast smoothie, you can also add the following fat-burning foods to attain quicker weight loss:

1. Green Tea Powder
Green tea is well known for its weight loss promoting powers. Adding green tea powder to your smoothie can trigger release of fat from your cells, thanks to the catechins present in it. Green tea doesn’t have any overpowering flavor so you needn’t worry about it spoiling the taste either.

Green tea is well known for its weight loss promoting powers​

2. Blueberries And Strawberries
These tiny powerhouses should never be underestimated. Blueberries have proven their mettle as powerful fat burners in multiple studies. They’re full of antioxidants and are capable of activating genes that burn fat. Strawberries are stars in their own right, when it comes to weight loss. They have polyphenols that can stop the formation of fat in the body.

Blueberries have proven their mettle as powerful fat burners in multiple studies.
3. Spinach
A leafy green in your smoothie doesn’t sound very appetizing, but remember, the goal here is to trigger fat burn. Spinach is one of the best things to add to your smoothie because of its capacity to satiate you for longer by supplying fiber to your body. (Also Read: 4 Delicious Spinach Recipes from South India)

Leafy green in your smoothie doesn’t sound very appetizing, but remember, the goal here is to trigger fat burn.
4. Coconut Oil
Coconut oil is a designated superfood whose universal appeal keeps on rising. Studies have found that eating two teaspoons of coconut oil can result in loss of belly fat. Moreover, coconut oil doesn’t have much of a taste or flavor and hence, can be put in any drink you like.

Coconut oil is a designated superfood whose universal appeal keeps on rising​
5. Cinnamon
Cinnamon is the favored spice of people wanting to lose weight fast, all around the world. It relieves bloating and remedies water retention. Apart from this, it also enhances the flavor of the drink. (Also Read: 6 Amazing Benefits of Honey and Cinnamon)

Cinnamon is the favored spice of people wanting to lose weight fast​. Photo Credit: Istock

6. Chia Seeds
Grown primarily for the oil, chia seeds have firmly made their place in the category of health foods, with people using them around the world. Chia seeds help in increasing the satiety factor of your drink, preventing hunger pangs and your need to snack often.

Chia seeds help in increasing the satiety factor of your drink, preventing hunger pangs and your need to snack often.
7. Flaxseeds
Flaxseeds, also known as alsi ka beej in Hindi are one of the most amazing weight loss ingredients out there. Flaxseeds are a great source of soluble mucilaginous (gumlike) fibre that can lower bad cholesterol in blood. They also act has hunger suppressants.

Flaxseeds act has hunger suppressants.
8. Beetroots
Beetroots are ideal health foods due to their rich nutrient profile, but they have a great role to play in weight loss too. They’re rich in antioxidants and low in calories and sugar. They’ve also been known to boost muscle power to help you work out better.

They’re rich in antioxidants and low in calories and sugar
9. Oats Powder
Powdered oats are often added to breakfast smoothies to make them more filling. Oats are rich in fiber and hence can help you keep full for longer, preventing cravings or binge-eating.

Oats are rich in fiber and hence can help you keep full for longe​r
10. Ginger/ Ginger Powder
The wonderful Asian root ginger or adrak is also an Ayurvedic superfood with numerous health benefits. It can boost your metabolism and also balance blood sugar levels, keeping you from wanting to overeat.

It can boost your metabolism and also balance blood sugar levels
CommentsBesides these, there are a lot of other healthy and nutritious fruits, vegetables, spices and herbs you can add to your smoothies, depending on how much you’re willing to play around with taste and flavors.

Are Smoothies Healthy? Here’s What the Experts Say

Smoothies have a health glow about them. They’re often an integral part of cleanses, and they’re ubiquitous at health food stores and health-centric restaurants. And the smoothie trend is still going strong. Workout studios serve them up post-class, dietitians preach their powers and fit celebrities tout their nutritional prowess.

But are smoothies healthy? Here’s what you should know about the drink, whether you’re picking one up or making your own.

How to make healthy smoothies

You can put nearly anything into a smoothie. But most consist of liquid (like water, non-dairy milk or kefir), fruits, vegetables, seeds, nuts (or nut butter), supplements like protein powder, maca or matcha, and toppings (such as granola, coconut and cacao nibs), says Ryan Andrews, a registered dietitian and author of A Guide to Plant-Based Eating.

The key to making it healthy is to strike the right balance of vegetables, fruit, protein and fat, says Miranda Hammer, a registered dietitian and natural foods chef based in New York. “The smoothie is a really great way to get in those key foods,” Hammer says. When you make this type of smoothie, “you have the foundation for a healthy breakfast or snack.”

Protein can come from unsweetened nut butter, chia, hemp or flax seeds, plain yogurt or nut milk. And fat, which helps fill you up, is the other key factor in a smoothie. “Good sources of fat in smoothies are salt and sugar-free nut butter, chia, flax, sesame, or hemp seeds, flax oil, coconut meat, coconut yogurt, or full-fat organic yogurt,” Hammer says.

For an additional nutritional boost, she recommends adding ingredients such as maca, acai powder, lucuma, cacao, spirulina, herbs like cilantro or parsley and spices like cinnamon, nutmeg, ginger or turmeric.

And do embrace variety. “Try to mix up the ingredients. Dietary diversity can be really helpful to ensure a well-rounded nutrient intake,” Andrews says. If you use kale, kefir and blueberries one week, for instance, try spinach, hemp milk and pineapple the next.

Are fruit smoothies healthy?

While fruits have antioxidant and anti-inflammatory benefits, smoothies often become hyper-concentrated sources of fruit sugars, Andrews says. Balance it by adding a dark leafy green like spinach, kale or Swiss chard (which provides fiber, calcium, vitamins A, C and K, as well as powerful phytochemicals) and protein to keep blood sugar in check and control cravings and hunger.

Just beware of the smoothies you buy. “With store-bought smoothies, you lose total control over quality and quantity of the ingredients used,” says Hammer. Store-bought varieties may use artificial sweeteners, fruit juice, large amounts of fat or sweetened dairy products, contributing to higher amounts of sugar, fat and calories. Smoothie bowls can also contain large amounts of sugary granola and sweetened coconut flakes, she says.

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“Once in a while, these aren’t a major concern,” says Andrews. But if these types of smoothies are in your regular rotation, they could lead to excessive sugar intake or digestive distress, he says.

Are green smoothies healthy?

Yes. One of Hammer’s rule is that all of her smoothies include a dark leafy green like spinach, kale or Swiss chard, which provides fiber, calcium and vitamins A, C and K, as well as powerful phytochemicals.

Green smoothies are a great way to get much-needed vegetables. Only 9% of Americans get the recommended daily amount of vegetables (2 to 3 cups), despite research suggesting that plant-based diets reduce the risk of chronic disease and cancer.

Green, leafy vegetables in particular are linked to a lower risk of developing type-2 diabetes, as well as slower age-related cognitive decline. A handful or two of greens usually makes for the best-tasting smoothie.

Are smoothies good for weight loss?

Smoothies are often touted as a diet food and a way to detox the body. But when it comes to the idea of a “detox,” most experts agree that smoothies (or any other food, for that matter) aren’t the solution — and that the human body has its own resources (namely the liver, kidneys and GI system) to cleanse itself naturally. There’s also no solid scientific evidence to suggest the idea of a detox for overall health or well-being.

As for weight loss, instead of focusing on dieting — and what foods might be a part of that diet — it’s best to consider all of the behaviors that support a healthy body, says Andrews. Drinking smoothies could fit as one of those weight-loss behaviors, along with eating a balanced diet, getting plenty of physical activity, ensuring adequate sleep, building social connections and practicing stress management. But it’s not the only part of the puzzle.

Can a smoothie replace a meal?

While eating a smoothie as a meal could be a healthy option, in order to make it nutritious, it’s important to make sure the smoothie contains a mix of foods that would be similar to a meal, says Andrews. “If someone just blends up some fruit, I wouldn’t say that’s an adequate meal,” he says. But add vegetables, seeds or nuts, kefir or yogurt and possibly some protein powder, and “this would be similar to foods that make up a meal.”

A well-rounded smoothie usually has 1 to 2 tablespoons of fat, 1 cup of fruit, a handful or two of greens and 1 cup of protein, Hammer says. How much you eat depends on what else you’re eating that day, as well as how you’re eating your smoothie — as a meal or as a snack — notes Andrews.

To make one of Andrews’ favorite breakfast smoothies, combine 1 cup frozen blueberries, 1/2 frozen banana, 1/2 cup frozen cauliflower, 1 to 2 leaves of kale, 1 to 2 cups of unsweetened non-dairy milk, 1 to 2 spoonfuls of mixed seeds (chia, hemp, flax), 1 scoop hemp protein powder and some granola.

What’s the healthiest way to eat a smoothie?

“When you are eating a fruit or vegetable in its whole original form, your body is breaking everything down itself,” says Hammer. Digestion starts with the process of chewing, adds Andrews. Smoothies don’t involve chewing. Essentially, the blender does the chewing for you, he says.

That means some people might notice that they feel a little bloated when they drink a smoothie quickly. Smoothies can have a lot of calories, Andrews says, and the more calorie-dense a beverage is, the longer it will stay in the stomach, he says. To help slow you down, Andrews suggests eating a smoothie with a spoon, like you would a whole-food meals.

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Fat Burning Smoothie : Boost Your Metabolism

Make fat cry by adding this Fat Burning Smoothie into your daily routine and to ramp up the effects of your workout and help boost your metabolism!

This recipe is part of our FREE 3-Part Fuel you Metabolism Workshop.

I passionately believe that what we put into our bodies matters. That means the food we eat, the beverages we drink, the supplements, vitamins, and medication we take, and the things we don’t eat, drink, or ingest.

All of those things either help or hurt us.

I fell in love with a plant-based diet when I lost the weight and gained tons of energy without really even trying. I was just drinking smoothies and eating basic meals that were rich in fresh fruits and vegetables, nuts and seeds. (meat, eggs and dairy became more of a condiment that go with my plant-powered meal).

I wanted to share my fat burning smoothie recipe in here too— so you can see just how incredible a smoothie can be. But first…

Why smoothies help you lose weight

For most of us, there’s a balance between the good things and the not-so-good things. (I’m talking to you, French fries with my veggie burger.) My point is, it’s hard to always eat healthy. Which is why I host a quarterly cleanse using green smoothies every day. I give you a structured meal plan to focus on eating the foods that will help us feel the best.

Learn more about my Plant-Based Whole Foods 7-Day Cleanse.

There are special occasions when we want to indulge, it’s hard to eat healthy all the time when traveling. You know the drill. We do our best. And I don’t believe in punishing ourselves for enjoying a treat now and then.

What I’m a big proponent of is eating healthy as much as possible and participating in a regular exercise routine. That looks different for all of us with our varied interests, schedules, time constraints, and lifestyles. There’s nothing that will help boost your metabolism more than exercising and building up muscle.

More muscle means more fat-burning capabilities. So when we’re talking about boosting up your metabolism, exercise goes hand in hand with healthy eating. Certain foods have fat-burning and metabolism-boosting abilities and adding them into your diet can help magnify weight-loss efforts. I’m a huge fan of smoothies, especially when I can use natural ingredients to transform it into a weight loss smoothie.

Foods for Burning Fat and Boosting the Metabolism

Our body needs proper fuel to keep up with the demands of daily activities. It’s important that the calories we consume, especially if we’re trying to lose weight, gain muscle, or just improve our performance, are quality calories.

What does that mean? It means that they need to tick off several boxes: healthy fats, protein, complex carbs, vitamins and minerals, and/or a combination of all of the above. A fat burning smoothie, which I’ll show you how to make below will take you along way!

A protein bar may be high in calories and full of nutrition, but it won’t fill you up in the same way a plate of salmon, brown rice, and steamed veggies will. But a high-quality (preferably homemade) protein bar can give you the energy you need to power through a workout or recover from one.

17 foods to help you lose weight

When I lose weight, I like to get tone too. So I excercise. And when we exercise (I’m including cardio, endurance running, weight lifting, and things like Cross Fit), we do burn calories, but if our muscles are in need of nutrition, they’ll go for the easiest source first… and that’s not necessarily going to be body fat.

Give your body energy (i.e. high quality calories) to power it through a workout. The workout will in turn help build more muscle, which burns more calories (i.e. fat) the rest of the time. See how nicely that works? It’s a beautiful thing!

These are some foods you can blend into a weight loss smoothie if you’re trying to boost your metabolism and burn fat:

  • Nuts – whole, preferably raw and unblanched (almonds, walnuts, pecans); good fats and protein; almonds contain L-arginine (an amino acid) that when used pre-workout can help the body burn more fat
  • Eggs – high in protein which helps boost metabolism; the body digests the protein and uses the fat and calories for fuel
  • Berries – low in sugar but still sweet, high in fiber, high in antioxidants; helps burn fat; can help to improve blood flow
  • Apple cider vinegar – the acetic acid in ACV helps with blood sugar levels
  • Grapefruit –high in phytochemicals that stimulate the production of the hormone adiponectin which helps the body break down fat
  • Green and white tea – caffeine in tea gives a natural boost of energy’ antioxidants in tea may help accelerate fat-burning by aiding the liver in converting fat to energy
  • Chili peppers – capsaicin, the compound found in pepper aids the body in converting food to energy and abdominal fat loss; also works as a natural appetite suppressant
  • Spinach + other leafy greens – chock full of vitamins and minerals and fiber
  • Whole grains – like oats and brown rice; high fiber; slow-burning to keep you fuller, for longer and fuel the body
  • Coconut oil and olive oil – healthy fats that help you feel satisfied when they are consumed; coconut oil is easily digested for quick energy
  • Avocado – healthy fats, fiber, and vitamins, particularly B6 which counteracts cortisol, a stress hormone that contributes to weight gain via belly fat stores
  • Flaxseed – high in omega-3 fatty acids
  • Cinnamon – polyphenols (powerful antioxidants) boost the metabolism and help regulate blood sugar
  • Pears and apples – high in fiber plus contains pectin; helps keep you fuller for longer and naturally sweet
  • Grapes – high water and fiber content
  • Celery – very high fiber, uses more energy to digest than it provides (i.e. negative calories)
  • Dark chocolate – 70%+ cacao content is the important part; cacao contains high concentrations of polyphenols that push the body to burn fat

Weight Loss Smoothie Recipe

This weight loss smoothie is a little more hardcore than our most popular smoothie recipe, but we believe it will help you see results more quickly when combined with an awesome exercise goal. We hope you give it a shot and love the results as much as we do. Happy blending!


Make fat cry by adding this fat burning smoothie into your day. The natural ingredients are paired together to help boost your metabolism and burn fat in one delicious weight loss smoothie.

Scale 1x2x3x


  • 2 cups spinach
  • 1/4 cup fresh mint leaves
  • 2 stalks celery (chopped)
  • 1 cup brewed green tea (cooled)
  • 1 large grapefruit (peeled and seeded)
  • 2 cups pineapple chunks (frozen)
  • 1/2 large avocado
  • 1/8 teaspoon ground cayenne pepper (optional)


  1. Place spinach, mint, celery, and green tea into blender.
  2. Puree until smooth.
  3. Add remaining ingredients.
  4. Blend again.


  • The pith and peel of the grapefruit are extremely bitter, but are beneficial in small amounts. To lessen the bitterness of the grapefruit, remove the fruit from the inner membranes as well as peeling before using.

Keywords: fat burning smoothie, weight loss smoothie, grapefruit smoothie, summer smoothie

Healthy Breakfast Smoothies for weight loss. Use these 10 breakfast smoothie recipes, weight loss smoothies and breakfast shakes for fast mornings or while on smoothie diets.

Breakfast smoothies are my favorite “go-to” on busy mornings. Also called breakfast shakes, weight loss smoothies, green smoothies, or detox smoothies, there’s no better way to start the day then with a satisfying, yummy serving of blended fruits and vegetables.

Breakfast smoothies have a ton of nutrition as well as protein and lots of fiber. The following breakfast smoothie recipes will prove healthy and delicious.

Personally, I love these smoothie recipes and make them often. After eating a healthy breakfast smoothie in the morning, I don’t feel heavy or bloated compared to a “traditional” breakfast with eggs, meats, and carbs.

I go into the day with a positive mental boost knowing I’ve started my day right, and as a bonus, my weight loss goals are often easier to achieve after a breakfast shake or smoothie.

How to Make Healthy Breakfast Smoothies

It’s pretty easy to make a healthy smoothie recipe.


  • Step 1 – add all ingredients to blender
  • Step 2 – blend until smooth
  • Step 3 – enjoy

Add the breakfast smoothie recipe ingredients one at a time to ensure a smooth blending process. Start with the greens, like spinach or kale, then add the fruits and other ingredients later.

If you want to make the breakfast smoothie cold, you have two options:

1. Freeze the fruit, or buy frozen fruit.
2. Add 1/2 a cup of ice.

I recommend you use fresh ingredients in your breakfast smoothies, but you can also use frozen fruits and vegetables if fresh isn’t available. Just be sure to get organic both in frozen and fresh produce, if you’re cleansing your body you don’t want to be adding in pesticides while you do it!

Also, do not add extra sugar or use fruit juice, you want to keep these breakfast smoothies as healthy and nutritious as possible.

For best results, don’t add the breakfast smoothie ingredients all at once or you may have a hard time blending them properly.

Special Tip: Breakfast smoothies are a powerful weight loss tool that you can and should use every day.

To make the best breakfast smoothies as conveniently as possible, check out our Recommended Smoothie Blenders or see our list of the Top 10 Best Selling Smoothie Blenders.

With a good smoothie blender, you’ll be encouraged to make them every day, and find your weight loss and detox goals are easier to achieve. It’s worth the $100 investment in your health!

The 10 Best Breakfast Smoothie Recipes

Here are my Top 10 Healthy Breakfast Smoothies that not only taste delicious, but also my favorite choice for best breakfast for weight loss.

#1. Peaches and Cream Oatmeal Breakfast Smoothies

This Peaches and Cream Oatmeal Breakfast Smoothie recipe is one of my favorite breakfast shake recipes. It’s full of protein, and contains oatmeal, which studies have shown can help lower cholesterol. (1)

Number of servings: 1
Serving size: 1 smoothie
Calories: 331 ; Fat: 4 ; Fiber: 5 ; Protein: 29 ; Carbohydrates: 46

Peaches and Cream Oatmeal Breakfast Smoothies:

  • 1 cup frozen peach slices
  • 1 cup Greek yogurt (I like unsweetened, but peach flavor is excellent here)
  • ¼ cup oatmeal
  • ¼ teaspoon vanilla extract
  • 1 cup almond milk

#2. Coconut Mango Breakfast Shake

This yummy Coconut Mango Shake is a perfect healthy breakfast smoothie recipe. The coconut and mango make it really yummy, and it has Chia seeds in it for an extra protein and nutrition boost and a creamy breakfast shake texture. (2)

Allow the seeds to soak in your fridge for 8 hours (I do this overnight) shake the jar a couple times before you go to bed and a couple times in the morning before you make the breakfast shake. This will allow the seeds to better expand.

Number of servings: 1
Serving size: 1 smoothie
Calories: 235; Fat: 11; Fiber: 12; Protein: 7; Carbohydrates: 29

Coconut Mango Breakfast Shake Ingredients:

  • 2 tablespoons Chia seeds
  • 1 cup Coconut milk (can substitute with Almond milk)
  • ½ teaspoon vanilla extract
  • ½ cup chopped frozen organic mango
  • ½ teaspoon flaked coconut (optional)

#3. Berry Banana Breakfast Smoothie Recipe (skinny Jamba Juice® copycat)

Strawberries, blueberries, raspberries, banana, and apple are all very rich in Vitamin C and antioxidants, making this Berry Banana Breakfast Smoothie recipe a nutritional powerhouse. As a bonus, this breakfast smoothie recipe is metabolism boosting, further aiding in weight loss and weight maintenance.

This yummy Jamba Juice® copycat is delicious and easy to make on the busiest mornings, if you prefer a “greener” breakfast shake leave the top leaves on your strawberries and add a ½ cup of spinach, you won’t be able to taste them, but you’ll be adding a healthy boost to your breakfast smoothie.

Cut and freeze the banana for 4 or more hours (do this the night before) and freeze all of the berries if not already frozen, this will make a thicker, colder breakfast shake.

Number of servings: 1
Serving size: 1 breakfast shake
Calories: 332 ; Fat: 3 ; Fiber: 14 ; Protein: 4 ; Carbohydrates: 77

Berry Banana Breakfast Smoothie Ingredients:

  • 1 banana
  • ½ cup strawberries
  • ½ cup blueberries
  • ½ cup raspberries
  • 1 apple, cored and sliced
  • 1 cup almond milk

#4. Skinny Orange Dream Smoothie Recipe (skinny Jamba Juice® copycat)

Do you remember the Orange Creamsicle® Bar you used to have as a kid? This Skinny Orange Dream Smoothie recipe tastes very similar, but is actually good for you, too.

It’s packed with lots of Vitamin C as well as other metabolism boosting ingredients.

Number of servings: 1
Serving size: 1 smoothie
Calories: 129; Fat: 0; Fiber: 1.5; Protein: 10; Carbohydrates: 25

Skinny Orange Dream Breakfast Smoothie Ingredients:

  • 1 orange, peeled
  • 1 teaspoon vanilla extract
  • 1 teaspoon honey
  • 1/4 cup Almond milk
  • 1/4 cup Greek yogurt
  • 1/2 cup ice

#5. Creamy Chia Seed Piña Colada Breakfast Shake

This Creamy Chia Seed Piña Colada breakfast shake tastes amazing, and has Chia seeds in it, which are one of the world’s most nutritious foods. (3)

This make ahead breakfast shake ensures a fast and efficient morning, and keeps you full for hours.

Soak the chia seeds in the milk overnight in the fridge. Blend with the pineapple, yogurt, coconut and coconut oil.

Number of servings: 1
Serving size: 1 breakfast shake
Calories: 289 ; Fat: 15 ; Fiber: 7 ; Protein: 16 ; Carbohydrates: 24

Creamy Chia Seed Piña Colada Breakfast Shake Ingredients:

  • 1 tablespoon Chia seeds
  • 1 cup coconut milk
  • 1 cup frozen pineapple chunks
  • ½ cup Greek yogurt (I like unsweetened, but coconut flavor is excellent here)
  • 1 teaspoon flaked coconut
  • 1 teaspoon coconut oil (optional)
  • 1 lime wedge to garnish (optional)

#6. Chocolate, Banana and Almond Butter Breakfast Smoothies

This Chocolate, Banana and Almond Butter Smoothie recipe is packed full of natural protein, and tastes wonderful.

Number of servings: 1
Serving size: 1 smoothie
Calories: 151; Fat: 5; Fiber: 3.5; Protein: 3; Carbohydrates: 24

Chocolate, Banana and Almond Butter Breakfast Smoothie Ingredients:

  • 1 cup unsweetened almond milk
  • 1 frozen banana
  • 1 tablespoon homemade fat free chocolate syrup
  • 1 tablespoon almond butter
  • 1 large handful ice

#7. Banana Oatmeal Breakfast Smoothies

This Banana Oatmeal Breakfast smoothie recipe is really good, and good for you too. The lean protein from the milk and yogurt provides energy, and the soluble fiber from oats and banana helps boosts heart health. (4)

Add in strawberries, peaches or pineapple as you like for an added boost of flavor.

Number of servings: 1
Serving size: 1 smoothie
Calories: 279 ; Fat: 3 ; Fiber: 6 ; Protein: 17 ; Carbohydrates: 49

Banana Oatmeal Breakfast Smoothie Ingredients:

  • 1/4 cup old-fashioned rolled oats
  • 1/2 cup plain low-fat yogurt
  • 1 banana, cut into thirds
  • 1/2 cup almond milk
  • 1 teaspoon honey (optional)
  • 1/4 teaspoon ground cinnamon

#8. Strawberry Banana Breakfast Smoothies

Growing up, Strawberry Banana smoothies were a breakfast staple in my house, I would blend strawberries with a banana and a ton of orange or apple juice. Now knowing what I know, adding all that juice to the smoothie just took it from healthy, to sugar and calorie packed.

So I added in nutrition and took out extra sugar and viola, a grown up version of my old standby favorite. Try it yourself, these healthy breakfast smoothies are so easy and yummy, even kids love it!

Number of servings: 1
Serving size: 1 smoothie
Calories: 165 ; Fat: 2 ; Fiber: 6 ; Protein: 3; Carbohydrates: 37

Strawberry Banana Breakfast Smoothie Ingredients:

  • ½ cup strawberries
  • 1 banana
  • 1 cup raw spinach
  • ½ cup almond milk
  • 1 teaspoon vanilla extract

#9. Chocolate Banana Breakfast Smoothies

This Chocolate Banana Breakfast Smoothie recipe is full of protein, and is one your kids will especially love.

Cut the banana into bite size chunks and freeze for 4-24 hours. Blend the frozen banana, almond milk, greek yogurt and cocoa powder along with any mix ins you like until smooth. Enjoy these healthy breakfast smoothies on your way to work and school on the most hectic mornings.

Number of servings: 1
Serving size: 1 smoothie
Calories: 368 ; Fat: 8 ; Fiber: 6 ; Protein: 29 ; Carbohydrates: 46

Chocolate Banana Breakfast Smoothie Ingredients:

  • 1 banana
  • 10 almonds
  • 1 cup Almond milk
  • 1 cup Greek yogurt (I like unsweetened, but vanilla flavor is excellent here)
  • 1 tablespoon cocoa powder

Optional add ins:

  • 1 teaspoon coconut flakes
  • 1 teaspoon almond or peanut butter
  • 1 cup cherries or strawberries
  • 1 sprig fresh mint

#10. Berry Green Breakfast Smoothie Recipe

I love adding spinach to breakfast smoothies, it has virtually no taste and is packed full of calcium, potassium and best of all it naturally boosts metabolism!

The flavor of the spinach is completely masked by the berries, and the color is masked as well, no one will ever know this is a “green” smoothie!

Number of servings: 1
Serving size: 1 smoothie
Calories: 95 ; Fat: 0 ; Fiber: 7 ; Protein: 3 ; Carbohydrates: 22

Berry Green Breakfast Smoothies Ingredients:

  • ½ cup strawberries
  • ½ cup blueberries
  • ¼ cup raspberries
  • 2 cups spinach
  • 1 cup water
  • 1 cup ice

Smoothie Diet

Smoothie diets have become very popular, and for good reason… smoothies (when made correctly) have a ton of nutrition. Find a guide to a perfect smoothie here.

All of these breakfast smoothie recipes work well in a smoothie diet. You can use them anytime of the day. Check out the newest smoothie diet from Lose Weight By Eating here:

Extra Smoothie Ingredients

If you’re looking to add in some protein powder, or superfood ingredients to your smoothie recipes, check out a list of my personal favorites:

The best smoothie add ins:

  • Coconut Protein Powder (vegan)
  • Collagen Powder
  • Maca Powder (good in nutty smoothies)
  • Flax Seed Mill
  • Chia Seeds
  • Hemp Seeds

Breakfast smoothies are the perfect weight loss breakfast. They’re packed full of nutrition, can add fresh produce to your diet and the diet of your loved ones without sacrificing flavor. You’ll love how fast you can whip one up and how easy it is to clean up after making healthy breakfast smoothies!

Be sure to wash your blender right away, it will help keep the smoothie from sticking and take seconds to clean if done right away… if you let it sit it will take much more effort to clean.

Happy cooking!! Audrey

Can Smoothies Help You Lose Weight?

I have a confession to make: I am not usually a fan of smoothies. Too many of my patients over the years have enjoyed them but have made too many mistakes in the making of them. The most common error is that they are too high in calories and too low in protein. Blending a lot of fruit together would seem like a great idea, however, as healthy as fruit is, it does have calories and they do add up. And a smoothie for breakfast, without adequate protein, can make you hungry too soon after your last sip.

So, needless to say, I was not thrilled when I saw Harley Pasternak’s new book The Body Reset Diet. In his book there are three phases: Phase one consists of a smoothie for breakfast, lunch, and dinner instead of solid food, plus some healthy snacks such as air-popped popcorn and raw veggies and hummus for five days. During phase two, one smoothie is replaced by a solid meal, and in phase three, two are replaced.

Pasternak claims that people who lose a large amount of weight quickly are more motivated to stick with it, and I can’t argue with that. But with any kind of diet that replaces solid food with liquids, I remain a skeptic because I truly believe that in order to be successful long term, a person must learn portion control, which foods are healthy, and how to maneuver through any social distractions. It would seem to me that having smoothies for all your meals is more of a Band-Aid to a problem.

RELATED: Try This Flat-Belly Kale Smoothie Recipe

That said, I have seen worse diets by far. Pasternak also encourages a high intake of fiber, a positive because fiber helps to fill you up and possibly eat less. And since phase one is only five days, for a healthy individual, I don’t think any harm will come from drinking one’s meals as opposed to chewing them. I do hope, however, that no one tries to stay in that phase for longer than five days just because they are losing weight. The “more is better” attitude always backfires in the end, which I hope Pasternak would agree with.

I also think that once people transition to actual food, they should be careful not to drink the smoothies, no matter how delicious they are, in addition to their meal since that would only lead to extra calories. I much prefer water with meals-no calories there.

What I find most intriguing, though, is that Pasternak makes it seem that whipping up three smoothies a day is easy. Perhaps he should meet my patients; getting them to simply grab a yogurt and a piece of fruit sometimes can be a challenge.

So do I think that Body Reset Diet is for everyone, especially “middle America” as Harley claims? No. But if someone wants a healthy quick start, it might work, and definitely if Harley works out with them one-on-one like he has with Kanye and Kim.

  • By Keri Gans

Is Your Green Smoothie Making You Fat?

It’s no secret, smoothies are, and have been, all the rage. Since the early 90s when smoothie shops first started becoming as ubiquitous as coffee shops, we became obsessed with their flavor, their convenience, and their halo of health. What could be better? A quick and easy option for breakfast, lunch, and dinner that was healthy to boot? Needless to say, the smoothie trend took off, and, soon, even fast food chains were adding smoothies to their menus.

More recently, a heavier focus on the green smoothie has taken hold—adding bunches of kale and spinach to your smoothie ups the nutrition content and helps us feel better about the foods we put in our bodies. But that’s not all there is to the story. Green smoothies are thought to be healthier than their brightly colored, fruit-laden counterparts, but is that true? Is it possible your green smoothie can actually be void of nutrition, adding to your weight gain, and responsible for your dip in energy levels?

The answer isn’t so black and white. (Or berry-red and leafy-green!)

Not All Green Smoothie Recipes are Created Equal

Green smoothies won’t inherently make you fat, but the ingredients you add to your green smoothies could be adding unhealthy sugars, empty calories, and harmful additives to your diet. The effect? A decrease in your metabolism that makes it harder to shed unwanted pounds and lose weight.

5 Common Green Smoothie Mistakes Hindering Your Weight Loss

We know blending up a handful of kale isn’t the most appetizing thing in the world, that’s why many people add processed fruit juice, flavored yogurts, even sugar packets to their green smoothie recipes to make them sweeter and easier to digest. But before you reach for the sugar, read our helpful tips and most common smoothie-making blunders. Your green smoothies will be just as tasty, we promise!

1. Adding unnecessary and harmful sweeteners.

Adding one tablespoon of honey can add over 60 calories to your smoothie, which is especially worrisome if you’ve already added a good amount of naturally sweet fruit. Artificial sweeteners have been linked to weight gain, and other ingredients, like yogurt and fruit juice, contain tons of added sugars, which add to the glycemic load of your drink. Instead, stick to a small amount of fruit, which will help sweeten your drink, while adding fiber. Berries are perfect for smoothies because they’re low in sugar but still add natural sweetness. You can also try swapping your added sugars for a starchy vegetable, like cooked sweet potato or pumpkin puree, which lends sweetness and creaminess without the unwanted side effects.

2. Mixing in milk and other dairy products.

Most commercially made smoothies contain some form of dairy, like milk, yogurt, or ice cream. Besides the obvious addition of harmful sugar and processed additives, dairy also contains hormones and antibiotics that can trigger reactions in those with compromised inflammatory systems. Many people also unknowingly have dairy allergies or intolerances, which can cause headaches or upset your stomach. Our tip? Avoid it altogether and instead opt for a milk alternative, like almond milk, coconut milk, or hemp milk. Looking to add thickness? Try adding 1 tablespoon of chia seeds to your next smoothie, it’s a natural thickener and it keeps you feeling full.

3. Adding too much fruit to your green smoothie recipe.

Fruit is a great addition to any healthy smoothie—in the right amounts. To mask the flavor of bitter greens, people often add banana on top of mango on top of peach on top of pineapple and more, all to make their smoothie palatable. These are high glycemic fruits that should be eaten in moderation. They contain lots of essential fiber to help balance out their sugar content, but add in too much, and you’re left with a quickly metabolized smoothie that leaves you hungry in an hour, after a sugar induced energy crash. Instead, opt for low glycemic fruits, like berries and citrus, and keep the amounts to a minimum!

4. Not including the right balance of complex carbs, fiber, protein, and healthy fats.

The perfect healthy smoothie that helps keep you full and maintain a healthy weight contains the right balance of carbs, protein, and healthy fats, one that mirrors your daily diet. Carbs provide quick energy, healthy fats help reduce the risk of chronic disease, protein contributes to the growth and repair of lean muscle mass in the body, and fiber keeps you full and satiated—all important steps in reaching and maintaining a healthy weight. If your smoothie contains only leafy greens, you’re missing out on the benefits of energizing complex carbs and muscle-building protein; if it contains only fruit, you’re missing out on the health-promoting benefits of healthy fats and richer sources of fiber.

5. Not paying attention to ingredient lists.

We always recommend making your green smoothie at home, that way you know exactly what you’re putting into your body. But we understand that sometimes life gets in the way and picking one up from your local juicer or restaurant is just easier. In those situations, always pay careful attention to ingredient lists and nutrition labels, since a “green” smoothie isn’t always the healthiest option. Look for an ingredient list that contains all recognizable and pronounceable ingredients and remember to count those calories! Stick to the smoothie with fewer calories (more if your smoothie is replacing a meal), less than 20g of sugar, and about 10g of fiber.

Building a delicious, green weight loss smoothie takes knowledge and practice, but never give up! Once you master the right combination of whole foods, you’ll be on your way to healthy weight loss in no time.

A Metabolism Boosting Smoothie, packed with ingredients that have been proven to have a positive effect on a healthy metabolism. Smoothies are often packed with sugar from using juices, too much fruit, or added sweeteners. This grapefruit smoothie is a metabolism boosting breakfast idea, full of whole foods.

This post was originally published in July of 2014. Because of it’s continued popularity, it was republished in 2018, with new images and updated recipe instructions. The recipe is still the original!

Metabolism Booster Ingredients

Many of us need help with our metabolisms! Understanding how your metabolism works, and what things we can do to help our bodies to burn fat can help jump start weight loss.

Some foods have a negative impact on our metabolisms. Processed foods, sugars, and hydrogenated oils, and foods with chemical residue (think produce that isn’t organic, or chicken treated with growth hormones), clog up our metabolisms. These foods do not have the nutrients our bodies need and crave, and slow metabolic function.

Many whole foods have a positive impacts on metabolisms and can boost fat burning and weight loss. Staying properly hydrated also aids in a healthy metabolism. This smoothie combines foods that have been proven to have a positive impact on a healthy metabolism, into a creamy shake that is a great meal replacement or supplement to increase your fiber, protein, and water intake.


Studies have shown eating grapefruit or drinking grapefruit juice, without any other dietary changes, results in weight loss. However, people who eat fresh grapefruit lose more weight than juice drinkers. In this smoothie, the whole grapefruit is eaten, rather than just extracted juice.

Pineapple is high in vitamin C, a compound important for a healthy metabolism. A vitamin C deficiency lowers your body’s ability to oxidize fat. This leads to fatigue, and retention of body fat. One cup of pineapple has 131% of the RDA of vitamin C! This metabolism booster smoothie recipe has over 200%.

Green Bananas

I freeze bananas for smoothies and to add to my yogurt while they are still green (they are less sweet this way, but once you get used to eating them, you’ll enjoy them this way too). The reason for this is green bananas are higher in resistant starch, and lower in simple sugars. Our bodies can’t break down resistant starches, but they help the body absorb vitamins and minerals (especially calcium, ladies!), and inhibit the growth of disease-causing bacteria. Those are great benefits alone, but the other great benefit is that your body can only extract half the amount of calories from resistant starch than from other types of starches (this doesn’t mean your green banana has half the calories of a ripe one- because the whole banana isn’t made entirely of resistant starch or sugar). Lowering sugar intake is one of the best ways to lose weight.

Whey Protein

Anyone who has drank a smoothie with a scoop of whey protein powder knows the belly-filling effect of protein. However, the benefits of protein to weight loss go beyond satiety. Our bodies have a more difficult time holding on to calories from protein, meaning we burn more calories digesting it than calories from carbohydrates or fats. One high protein smoothie isn’t going to have a huge effect on weight loss, but studies show that increasing protein intake over long periods of time has a significant impact on weight loss. Studies suggest that a protein shake with about 160 calories, and 25 grams of protein, can increase metabolism by 25%!


Green smoothies are a great way to start your day. There are lots of greens that can be added to smoothies, but spinach is a favorite of mine.

Spinach is actually more nutrient dense than kale. Calorie for calorie, spinach has 50% more protein, almost 350% more iron, and 30% more calcium (Kale does win the “nutrient battle” for Vitamin C!- so I wouldn’t say give up on kale just yet. It’s still super nutritious).

Green Tea

All the time, we hear that green tea is good for our metabolism, but why exactly? Caffeine does have a positive effect on our metabolisms, but the powerful component of green tea is a compound called ECGCs. ECGS have a thermogenic effect that increase fat burn in the liver, and also inhibit lipase, an enzyme that absorbs fat in the digestive tract. In addition to all of that, green tea has been proven to increase satiety, making you feel less hungry. If you’re looking for a great green tea, I love Organic Sencha.

Tips for a Metabolism Boosting Breakfast Smoothie

  • I keep bananas, grapefruit, oranges, pineapple, and berries in my freezer at all times so I can always make a delicious smoothie. I also like to freeze greens like spinach, so I can always have them on hand. Remember to buy your bananas green and freeze them before they ripen for the lowest sugar content and highest resistant starch content.
  • I love Biochem Natural Whey Protein Powder. It’s grass-fed whey, and it’s unflavored, meaning to artificial flavors or sweeteners. Keeping chemicals OUT of your diet is as important to your metabolism as what you keep IN your diet! Sub this whey with any vegan or paleo protein supplement if you have those dietary needs.
  • Other ideas to boost the protein, if you’d prefer not to use a protein supplement, are hemp seeds and chia seeds. Both are great vegan sources of protein, are easily digested, and add protein and fiber, in addition to omega 3s.

Metabolism Boosting Smoothie

This combination of ingredients is sure to kick-start sleepy metabolisms. Packed with fiber, water, and protein, and tons of nutrients proven to aid with weight loss. It’s a delicious combination that makes a healthy metabolism boosting breakfast! Course Drinks Cuisine American Prep Time 5 minutes Total Time 5 minutes Servings 2 Calories 228kcal Author Michelle Miller

  • 1/2 cup strongly brewed green tea
  • 1/4 cup coconut milk canned, full fat
  • 2 cups spinach fresh or frozen
  • 1 banana green, peeled and frozen
  • 1 grapefruit peeled, frozen
  • 1 cup pineapple chopped, frozen
  • 4-5 pieces of ice
  • 10 grams whey protein isolate
  • Add all ingredients to a blender, starting with liquids and greens, and adding frozen fruit, ice, and protein powder to the top.
  • Blend until ultra creamy. Add extra green tea or water if you like a thinner smoothie.
  • This recipe makes 2 smoothies, because I have found it is easier to blend 2 portions rather than just one in my blender. If you don’t have someone to share it with, freeze half and drink it the next day. I find the texture is still great if I let it sit out for about an hour before I drink it, and stir well.


Calories: 228kcal | Carbohydrates: 40g | Protein: 5g | Fat: 7g | Saturated Fat: 5g | Cholesterol: 1mg | Sodium: 45mg | Potassium: 753mg | Fiber: 5g | Sugar: 24g | Vitamin A: 4440IU | Vitamin C: 92.9mg | Calcium: 98mg | Iron: 2.7mg

Other Fat Burning Smoothie Recipes:

  • Mint Detox Smoothie, by Sunkissed Kitchen
  • Blueberry Metabolism Smoothie, by Sunkissed Kitchen
  • Healthy Orange Julius Smoothie, by Sunkissed Kitchen

Love this recipe for a Metabolism Boosting Smoothie? Share is on social media!


The Effects of Grapefruit on Weight and Insulin Response, US National Library of Medicine

Vegetables and Fruits, Harvard School of Public Health

Pineapple Nutrition Facts, Nutrition Data

All About Resistant Starch, Precision Nutrition

Ripe vs. Unripe Bananas, One Green Planet

How to Raise Metabolism, eMed Expert

8 Best Fruits for Your Weight Loss Smoothies

When it comes to the stars of your smoothie, you probably have the same headliners each time: ice cubes, protein and a sweetener, likely low-sugar, and some kind of fruit. But what if you could have all that plus antioxidants, vitamin C, healthy fats, carotenoids and other nutrients that lead to a longer, healthier, happier life—without tossing in a Flintstone’s vitamin? Mix and match any of these amazing 8 superfruits to juice yourself thin.



Nutrition: (1 cup) 103 calories, 24 g sugar, 3 g fiber

This tropical treasure has become increasingly available in American supermarkets, in both fresh and frozen forms. Yes, it’s higher in sugar than almost any other fruit in the produce section, but it also brings to the blender three-quarters of your day’s vitamin C and 25 percent of your vitamin A. Consider added sweeteners entirely superfluous when making smoothies with mango.



Nutrition: (1 cup) 55 calories, 8 g sugar, 3 g fiber

Is there any fruit better for you than papaya? Flooded with vitamin C, replete with vision-strengthening vitamin A, and blessed with one of the most favorable fiber-to-sugar ratios imaginable, papaya proves itself to be one of the most well-rounded foods on the planet. Papaya also boasts papain and chymopapain, two potent enzymes that have been shown to fight inflammation, the cause of asthma, arthritis and other serious conditions.



Nutrition: (1 cup) 84 calories, 15 g sugar, 4 g fiber

Blueberries are best known in health circles for anthocyanins, the phytonutrients that give them their blue-red tint and their dense antioxidant punch. That punch translates into serious brain food, as blueberries have been found in studies to protect our noggins against both oxidative stress and the effects of age-related mental decay manifested in Alzheimer’s and dementia.



Nutrition: (1 cup) 49 calories, 7 g sugar, 3 g fiber

Beyond the monster dose of vitamin C (calorie for calorie, you’ll get more C than you’d find in an orange), strawberries also prove to be a rich source of phenols, including the same brain-boosting, anti-inflammatory anthocyanins found in blueberries. They also lay claim to a rare and powerful antioxidant called ellagitannin, which has been shown to provide a stout defense against a variety of cancers.



Nutrition: (1 medium) 105 calories, 14 g sugar, 3 g fiber

Sure, there are fruits with deeper nutritional portfolios, but the humble banana serves as an all-star utility player in the smoothie game. Not only does it offer a handful of hard-to-find nutrients (heart-strengthening potassium, gut-friendly prebiotics), but it also provides smoothies with a balanced, creamy texture and enough natural sweetness to ensure no need for added sugar. Keep a few very ripe bananas in the freezer. When you’re ready for a smoothie, slice off the peel and blend away.



Nutrition: (1 medium Haas, peeled and pitted) 227 calories, 21 g fat (3 g sat fat), 9 g fiber

Avocado might not be a traditional smoothie constituent, but we’re convinced that it should be. The calories come primarily from monounsaturated fat, the good stuff that protects your heart and helps beat back hunger. Add to that an impressive fiber load and you have the makings of a seriously satisfying smoothie. Plus, avocados add a richness that makes it feel like you’re splurging, even when you’re not.



Nutrition: (1 cup) 82 calories, 16 g sugar, 2 g fiber

Feeling low on energy? A cup of pineapple might just be the antidote. That’s because pineapple is one of nature’s best sources of manganese, a trace mineral that is essential for energy production. A cup provides 76 percent of your daily recommended intake, making pineapple nature’s answer to Red Bull.



Nutrition: (1 cup) 60 calories, 13 g sugar, 2 g fiber

Peaches pack lutein and zeaxanthin, powerful carotenoids proven to help protect your peepers from macular degeneration. Plus, the blast of beta carotene may help stave off heart disease and cancer. But a USDA survey found that peaches are the most pesticide-laden fruit in the produce section, so if you can afford organic, you might want to spring.

Get the New Book!

Want to lose 10, 20, even 30 pounds—all without dieting?! Get your copy of Eat This, Not That: The Best (& Worst) Foods in America!, and learn how to indulge smarter and lose weight fast!

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  • When you’ve fallen off the healthy eating wagon, it’s tempting to think the only way to make up for indulgence is to eat salad and vegetables for a day or two. Wrong!

    Now you can make up for diet excesses with a simple, science-based one-day smoothie diet. As well as shifting any gained fat, you’ll be giving your body a real boost to make it even more efficient at burning calories.

    Starving yourself may seem like it does the trick after a weekend of excess, but it’s incredibly unhealthy to put your body under that kind of pressure, and in the long run it slows down your metabolism and means it’s even harder to stay in control of your weight. You have to be sure when you lose weight it’s fat you’re losing, not muscle. It’s the muscle tissue that makes a difference to how you burn calories.

    When you deprive yourself, you lose muscle tissue and that means you slow down your metabolism. So it’s best to be easy and gentle on your body, which means sticking to some delicious smoothies for 24 hours can be a good idea.

    However, before following this 24-hour diet it’s important to consider your own health needs, and if you have any concerns, consult your doctor before embarking on such a plan. Remember, not all plans suit everyone.

    Our one-day shake diet, devised by dietitian Nigel Denby, feeds your body with protein and nutrients to make sure you don’t lose any muscle tissue, and can make you even more efficient at burning fat. You can use our plan every week to regularly lose between 1-2lbs. So whether you want a quick fix to a naughty weekend or an easy-to-follow long-term weight-loss plan, look no further!

    The 24-hour smoothie diet

    Here are the rules

    • Decide which day you’re going to use as your shake day and get all the ingredients in you need.
    • Don’t be tempted to miss out any of your shakes – starving yourself is definitely counter-productive.
    • On your shake day, just have your three shakes and two litres of water – no tea, coffee, alcohol or snacks.
    • Don’t kid yourself you can eat whatever you want all week and then use the one-day shake diet to put everything right. You need to eat healthily six days a week and use the one-day shake diet to boost your weight loss.
 You can use the one-day shake diet occasionally to make up for an indulgent weekend.
    • Don’t be tempted to buy in smoothies – these are full of sugar, and you need all the nutrients and protein in the homemade shakes to help maintain your muscle tissue.

    Credit: Getty Images

    How to get going: One day a week, choose three different shakes – one for breakfast, one for lunch and one for dinner. That’s it!

    One-day shake recipes for the smoothie diet

    To make all the shakes, just put all the ingredients into a blender 
and blitz for 30 seconds until smooth

    Green extreme
    200g low-fat Greek yogurt handful of ice cubes
    ½ cucumber 1 carrot, sliced 1 kiwi, peeled 2 handfuls of washed baby spinach

    Breakfast booster
    30g protein powder
    1 banana
    handful of sultanas
    handful of almonds
    handful of porridge oats
    200ml skimmed milk

    Mediterranean magic
    30g protein powder
    ½ avocado
    2 large tomatoes
    1 red pepper, deseeded
    handful of fresh basil
    handful of ice cubes

    Credit: Getty Images

    Blue velvet
    200g low-fat Greek yogurt
    2 handfuls of blueberries
    2 stoned plums 
1 banana
    handful of spinach
    handful of ice cubes

    Summer cooler
    ½ cucumber
    1 stick of celery
    ½ avocado
    30g protein powder
    handful of fresh parsley
    handful of ice cubes

    Berry bliss
    1 kiwi, peeled
    200g low-fat Greek yogurt
    2 handfuls of strawberries, hulled
    2 handfuls of raspberries
    handful of porridge oats
    ice cubes

    And for the rest of the week, eat daily:

    • At least 5 servings of veg – leaves, tomatoes, beans, brassicas – avoid potatoes and starchy veg
    • 3 servings of fruit
    • 2 servings of wholegrains, ie, 1 thin slice wholemeal bread, 2 Ryvita, 4tbsp porridge oats, 2tbsp wholegrain pasta or brown rice, or 2 oatcakes
    • 2 servings of 200ml semi-skimmed milk, a non-dairy alternative or low-fat yogurt, 150g hard cheese or 200g cottage cheese
    • 2 servings of 150g chicken (skinless), 200g fish or shellfish, 
1 egg, 200g beans or pulses, 50g unsalted nuts, or 150g lean red meat (no more than twice a week)
    • Have no more than 200ml wine, ½pt beer or one measure of spirits per day, and always have two alcohol-free days per week

    Do smoothies help lose weight

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