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15 Weight Loss Smoothies Recipe To Lose Belly Fat in 2021

15 Weight Loss Smoothies Recipe To Lose Belly Fat in 2021

  • December 04, 2021
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For original article click here

If you are looking for ways to make your weight loss journey more exciting, add a filling and delicious smoothie to your day. You can easily replace a traditional morning meal with a healthy breakfast smoothie filled with protein and fiber from fruits, veggies, or a blend of both.

Smoothies made with healthy fats and nutrient-dense ingredients keep you satisfied longer and may even help improve your metabolism. Combining the power of a fat burner, exercising regularly, and drinking a flavorful weight loss smoothie helps you slay fat and lose weight fast.

Best 15 smoothies:

  1. Purple Power
  2. Apple Pie
  3. Pineapple
  4. Kale 
  5. Ginger
  6. Parsley & Chia
  7. Lettuce Power
  8. Hemp & Chia
  9. Flaxseed
  10. Chocolate
  11. Almond
  12. Pumpkin
  13. Beet
  14. Kefir
  15. Peanut Butter & Banana

Do Drinking Smoothies Really Burn Fat?

Drinking smoothies is a great way to replace meals, lose weight, and burn fat. However, it is vital to be careful about what ingredients you add to a smoothie. Some smoothies can quickly become a blend of sugar and flavorings with little nutritional value if you use the wrong foods. Many smoothies use fruits with plenty of flavors and natural sugar or rely on a blend of vegetables and dairy or non-dairy milk.

Try to avoid adding sugar[1] to smoothies, as it can lead to consuming an excess of calories and still leave you feeling hungry later. Create smoothies using healthy foods that are a significant source of fiber, protein, vitamins, and nutrients to keep your body fueled and energize your metabolism. If you feel compelled to add sugar, opt for stevia, honey, or sweeteners low in calories and not heavily processed.

A creamy smoothie filled with ingredients that target fat, encourage weight loss, or curb your appetite and cravings for sugar is helpful. Satisfy your sweet tooth with a fruit-based smoothie, or feed your gut microbiome with a Greek-yogurt-based smoothie blended with fiber-rich veggies. There are so many types of smoothies to try and enjoy; you’ll never be bored or stumped for satisfying, nourishing ingredients.

Green smoothies[2] are an excellent way to consume plants and extract their enzymes, vitamins, plant-based protein, and minerals. Compared to juicing, smoothies are fast to make and retain the pulp, fiber, and skin of fruits and vegetables. A green smoothie made with green vegetables and fruits helps detox the body of toxins and shed weight. Some ingredients that are amazing to throw into a blended smoothie include the following.

  • Green Apples
  • Avocados
  • Bananas
  • Celery
  • Cucumber
  • Coconut
  • Kale
  • Melons
  • Spinach

In addition to using veggies or fruit as the foundation of your smoothie, adding plant-based protein powder and extra boosts can support weight loss, metabolism and provide nutritional benefits. Drinking smoothies alone is satisfying and helps burn fat. You can achieve more desirable weight loss results by regularly exercising, increasing your water intake, eating a healthy diet, and getting enough sleep alongside drinking smoothies.

If you want to lose weight and enjoy a refreshing smoothie, you’ll want to reach for ingredients that provide enough fiber, healthy fats, protein, and are low in sugar. Fats found in nut butter and avocados keep hunger at bay and help the body absorb vitamins. Consuming 30 grams of fiber[3] daily supports weight loss, regulates insulin response, and lowers blood pressure. 

Vegetables like kale, collard greens, broccoli, carrots, and Swiss chard are excellent sources of fiber. Apples, bananas, raspberries, strawberries, and avocados are fruits that have lots of fiber for a filling smoothie. Adding dairy or non-dairy milk and protein powders provides protein[4] that helps gain muscle, reduces hunger, and supports weight loss.

Common Fruit Ingredients

Fruits are usually a rich source of fiber, flavor, color, and antioxidants. Fiber is beneficial because it reduces the absorption of cholesterol in the digestive tract, promotes a healthy weight[5], regulates blood sugar, and offers multiple health benefits. The following fruits are great additions to a healthy smoothie.

  • Apples
  • Avocado
  • Bananas
  • Blueberries
  • Blackberries
  • Oranges
  • Pineapples
  • Raspberries
  • Strawberries

Common Vegetable Ingredients

Add green vegetables to make a powerful smoothie and bulk it up with fiber-rich legumes, nuts, or seeds to sate hunger. The following veggies blend well and mix readily with dairy or non-dairy bases.

  • Beets
  • Broccoli
  • Carrots
  • Celery
  • Kale
  • Romaine lettuce
  • Spinach
  • Swiss chard

Protein Powder

Even if you add a protein-rich legume, nut, or liquid base to your smoothie, protein powders are an optimal source to throw into your blend. The following types are the most common protein powders used.

  • Casein
  • Egg
  • Pea 
  • Plant Mix
  • Soy
  • Whey

Dairy Vs. Non-Dairy Liquid Bases

Whether lactose intolerance is a concern or not, a smoothie only benefits when you add a nutritious liquid base to even out the texture and help blend your main ingredients. The following bases are suitable for your smoothie.

  • Cow milk
  • Green tea
  • Kefir
  • Almond milk
  • Oat milk
  • Rice milk
  • Soymilk
  • Water

Popular Add-Ins

When a smoothie could use an added boost of weight loss power, fiber, and nutrient density, the following ingredients are good to throw into your drink.

  • Chia seeds
  • Flaxseed
  • Almonds
  • Oats
  • Black Beans
  • Chickpeas
  • Pistachios
  • Pumpkin Seeds
  • Sweet Potato

We scoured various resources for smoothies that taste amazing, are easy to prepare, and include ingredients packed with flavor, fiber, protein, and fat-burning power. Feel free to choose a smoothie for foods that make it protein-rich, heart-healthy, low-calorie, or a suitable replacement for breakfast. Smoothies can be a part of a Keto diet, Paleo diet, or accommodate other dietary needs and facilitate weight loss.

Smoothies are enjoyable any time of day, following a workout session or as a snack. To reap optimal weight loss benefits from your smoothie, drink it as soon as it is made or within 24 hours if sealed and refrigerated.

Check out the following healthy smoothie recipes, and get ready to add a rainbow of nutrient-rich, delicious ingredients to your blender and enjoy.

Purple Power

  • ½ cup strawberries
  • ¼ cup blueberries
  • 1 cup raw spinach
  • ¼ cup Greek yogurt
  • 1 cup water

Nutrition Fact: Calories: 286kcal / Fat: 0.5 g / Saturated Fat: 0 g / Fiber: 3g / Protein: 44g / Carbs: 28.3g 

Apple Pie

  • 1 apple peeled and cored
  • ¼ cup blueberries
  • ¼ tsp cinnamon
  • ⅛ tsp nutmeg
  • 1 cup spinach
  • 1 tbsp chia seeds
  • 1 tsp vanilla extract
  • 1 cup water

Nutrition Fact: Calories 165kcal / Fat 5.3 g / Saturated Fat 0.4 g / Fiber 11.4 g / Protein 4.1g / Carbs 34g

Green Pineapple

  • ¼ cup pineapple
  • 1 orange peeled
  • 1 cup raw spinach
  • 1 cup almond milk

Nutrition Fact: Calories 174kcal / Fat 2.9 g / Saturated Fat 0.1 g / Fiber 5.7 g / Protein 3.8 g / Carbs 36.1g

Kale Smoothie

  • ½ cup cherries
  • ½ cup blueberries
  • 1 cup fresh kale
  • 2 teaspoons honey
  • 1 cup almond milk

Nutrition Fact: Calories 222kcal / Fat 3 g / Saturated Fat 0 g / Fiber 4.3 g / Protein 4.6 g / Carbs 48 g

Ginger Smoothie

  • ½ cup frozen strawberries
  • ¼ frozen banana
  • 1 tbsp peeled, chopped fresh ginger
  • 1 tsp flaxseed
  • 1 scoop of protein powder
  • 1 cup unsweetened almond milk
  • A little water to help blend (optional)
  • Sprinkle of pepper

Nutrition Fact: Calories 264kcal / Fat 5 g / Sugar 11g / Fiber 6g / Protein 29 g / Carbs 26 g

Parsley & Chia

  • ¼ cup parsley (with stems okay)
  • ½ cup watercress
  • ½ cup frozen strawberries
  • ½ frozen bananas
  • 1 tsp chia seeds
  • 1 scoop protein powder
  •  Add water to blend to taste

Nutrition Fact: Calories 214kcal / Fat 2 g / Sugar 10 g / Fiber 4 g / Protein 28.5 g / Carbs 22 g

Lettuce Power

  • 1 cup romaine lettuce
  • ½ cup spinach
  • ½ apple with peel but cored and quartered
  • 1 tbsp chia seeds
  • ½ cup unsweetened almond milk
  • 1 scoop protein powder
  • Add water to blend to taste

Nutrition Fact: Calories 280kcal / Fat 5.8g / Sugar 12g / Fiber 10g / Protein 201g / Carbs 27g

Hemp & Chia Green Machine

  • 2 cups baby spinach
  • 2 cups baby kale
  • 1 cup hemp seeds
  • ¼ cup chia seeds
  • 1 banana
  • 4 to 6 pitted dates
  • 3 ½ cups almond milk (unsweetened)

Nutrition Fact: Calories 301kcal / Fat 34g / Fiber 7g / Carbs: 11g / Protein 26g / 

Flax Power

  • 2 tbsp peanut butter
  • ½ cup of milk (dairy or non-dairy)
  • 1 ripe banana
  • 2 tbsp ground flaxseed
  • 2 to 4 tbsp Greek yogurt
  • ½ cup of ice

Nutrition Fact: Calories 410 / Fat 22g / Saturated Fat 3g / Fiber 9g / Protein 22g / Carbs 42g

Chocolate Smoothie

  • ½ banana
  • ¼ avocado (ripe, peeled, pit removed)
  • ¼ cup black beans
  • ½ cup almond milk (unsweetened)
  • ¼ cup chocolate plant-protein powder
  • 6 ice cubes
  • Add water to taste

Nutrition Fact: Calories 300kcal / Fat 9g / Sugar 9g / Fiber 11g / Protein 25g / Carbs 34g

Almond Burner

  • ¾ frozen banana
  • 2 tsp almond butter
  • ¾ cup almond milk (unsweetened)
  • 1 scoop of protein powder (vanilla or chocolate flavor)

Nutrition Fact: Calories 340kcal / Fat 15g / Sugar 13g / Fiber 10g / Protein 20g / Carbs 36g

Pumpkin Harvest

  • ½ frozen banana
  • ⅓ cup pumpkin puree
  • 1 tsp flax seeds
  • ¼ tsp pumpkin spice
  • 1 cup almond milk (unsweetened)
  • ⅛ tsp vanilla extract
  • 1 scoop protein powder

Nutrition Fact: Calories 292kcal / Fat 5g / Sugar 14g / Fiber 7g / Protein 29g / Carbs 33g

Beet Fat Blaster

  • ½ cup almond milk (unsweetened)
  • 1 cup blueberries or mixed berries
  • 1 small beet (peeled and diced)
  • ¼ cup frozen pineapple
  • ¼ cup Greek yogurt
  • Optional ( add-in chia seeds)
  • Optional (add-in honey)

Nutrition Fact: Calories 95kcal / Fat 1g / Sugar 13g / Fiber 4g / Protein 4g / Carbs 19g

Kefir Berry Smoothie

  • 1 ½ cup frozen mixed berries
  • 1 cup kefir
  • ½ banana
  • 2 tsp almond butter
  • ½ teaspoon vanilla extract

Nutrition Fact: Calories 304kcal / Fat 6.9g / Sugar 36.7g / Fiber 8.6g / Protein 15.4g / Carbs 53.3g

Peanut Butter & Banana

  • 1 scoop protein powder
  • 1 frozen sliced banana
  • 1 ½ cup almond milk
  • 1 tbsp peanut butter

Nutrition Fact: Calories 173kcal / Fat 6g / Sugar 11g / Fiber 5g / Protein 12g / Carbs 20g

Other Helpful Weight Loss Tips

Optimize your weight loss and burn body fat by executing planks to tone your core and increase metabolic activity. Increase how much water you consume daily, get adequate sleep, and reduce your stress. 

Additionally, cease any negative lifestyle choices like smoking, binge drinking, or overindulging in fast food and processed foods to blast away fat and manage your weight. Be cautious about not consuming too much sugar and seek out healthy foods with dietary fiber, high-quality protein, and vitamins to lose weight. Drinking healthy smoothies for weight loss and practicing other daily activities that support your health will give you the best outcome.

Risks

Consult your healthcare provider or a registered dietitian before making changes to your diet and lifestyle. If you plan on drinking smoothies to replace a meal, be cautious about the ingredients used and ensure you get sufficient calories to satisfy daily recommended nutritional values. 

Smoothies are a satisfying way to curb hunger and lose weight, provided you fill up on healthy ingredients and pass on added sugars or empty calories.

+ 5 sources

Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here

  1. ​​Proquest.com. (2021). NEWSBITES – ProQuest. [online] Available at: https://www.proquest.com/openview/050b0bb4a575112a5e50724622c737bf/1?pq-origsite=gscholar&cbl=30886 [Accessed 2 Nov. 2021].
  2. ‌Google Books. (2011). Green Smoothies for Beginners: Essentials to Get Started. [online] Available at: https://books.google.co.uk/books?hl=en&lr=&id=acAGVEo1IVUC&oi=fnd&pg=PT9&dq=green+smoothies+weight+loss&ots=4T8sgoIrXy&sig=hX012hOWLC4ZGk7BB4mX6j2vlms&redir_esc=y#v=onepage&q=green%20smoothies%20weight%20loss&f=false [Accessed 2 Nov. 2021].
  3. ‌Ferrari, N. (2015). Making one change — getting more fiber — can help with weight loss – Harvard Health. [online] Harvard Health. Available at: https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721#:~:text=A%20study%20published%20in%20today%27s,as%20a%20more%20complicated%20diet. [Accessed 2 Nov. 2021].
  4. ‌Journal of the American College of Nutrition. (2013). The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review. [online] Available at: https://www.tandfonline.com/doi/abs/10.1080/07315724.2004.10719381 [Accessed 2 Nov. 2021].
  5. Ötles, S. and Ozgoz, S. (2014). Health effects of dietary fiber. Acta Scientiarum Polonorum Technologia Alimentaria, 13(2), pp.191–202.

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