Green smoothies are a great way to consume important nutrients and fiber in a liquid form. When these smoothies are combined with eating healthy diet and exercising, they are beneficial in losing weight also.
In the year 2018, the CDC or Centers for Disease Control and Prevention revealed that around 49.1% of American adults had attempted to lose weight between the years of 2013 and 2016 (1). More than 50% of these individuals were eating more vegetables, fruits and salads (1).
Green smoothies are a great way to satiate your hunger pangs and fill your stomach easily thanks to the vegetables and fruits used to make them. Green smoothies are rich in healthy ingredients, such as protein, fiber and other essential nutrients, which are beneficial for losing weight.
How to Lose Weight with Green Smoothies?
Some of the common and trusted ways to lose weight are: eating fewer calories and exercising daily (1). Other than this, the type of food which one is consuming is also important when it comes to reducing the fat from your body.
Along with leafy greens, avocado and nut butters are some of the common ingredients present in green smoothies. These ingredients are high in healthy fats, fiber and protein along with being low in carbohydrates. This not only helps in curbing your appetite, but also helps in increasing the metabolism. Kale and spinach and are popular leafy greens, which are commonly used in green smoothies. Spinach is a great source of vital nutrients and fiber. Kale is a low calorie, but high in fiber and nutrient-dense food, which has multiple health benefits. The high fiber content present in both kale and spinach helps with weight loss (2).
One thing to bear in mind is that these leafy greens are also a rich source of oxalic acid, which when consumed in large quantities can cause problems like kidney stones. So, do not overdo kale and spinach in your pursuit of losing weight.
There are some recipes of green smoothie, which have natural sweeteners or artificial sweeteners in them. While these are good to taste, they are not ideal for weight loss.
Taste is important for your food, but it is recommended to use natural sweeteners, such as mangos, pineapple, bananas instead of artificial sweeteners.
What Should You Look For In A Green Smoothie To Lose Weight?
The best green smoothies to aid in weight loss should have the following features:
- High in fiber and healthy fats.
- Low in calories and unhealthy fats.
- Should have plenty of vital nutrients.
- Should be easy on the digestive system.
How Many Green Smoothies Can One Have In A Day?
Green smoothies are often full of vitamins and minerals and drinking one smoothie a day is enough to fulfill the daily need for nutrients. However, one should also keep in mind the overall health and diet when deciding to drink one or more than one smoothie in a day.
Excess of leafy greens can cause digestive issues; however, it is important to ensure that your daily dietary intake has all of the required minerals and vitamins (3).
What Are The Common Ingredients Used in Green Smoothies Recipes For Weight Loss?
The standard recipe for a green smoothie consists of a liquid base made of leafy greens or healthy fats or protein. Something which is naturally sweet, such as mango or banana can be added for a little bit of sweetness to add to the taste.
Many green smoothie recipes have a liquid base consisting of water, milk, coconut water or yogurt. The main leafy green used in most of the recipes of smoothie consist of handful or two of spinach; however, kale, frozen broccoli or swiss chard can also be used.
Nut butters and avocado are some popular healthy fats that are added in a smoothie. Additionally one can also include hemp or chia seeds.
To enhance the taste of smoothie and to get some sweetness and extra nutrients as a bonus, one can also include pineapple, blueberries, orange, banana or mango or honey in your smoothie.
What Foods to Use in a Smoothie to Burn Belly Fat?
Some of the foods which help in torching the stubborn belly fat are: eggs, Greek yogurt and kefir (4, 5).
Conclusion
Green smoothies are a great way to incorporate in your diet when you are trying to lose weight and additionally they are a great source of nutrients. By keeping you full for longer time, they help in burning fat and losing weight.
Some of the best green smoothies which are beneficial in losing weight are low in calories and high in protein and fiber and can consist of ingredients, such as almond milk, spinach, avocado and blueberries.
For optimal health and weight loss, one should combine green smoothies with healthy food and exercise. Consult your doctor or a dietician before making any drastic changes to your diet or exercise routine.
