Replacing a meal or snack with a smoothie may help you lose weight when the smoothie contains a balance of nutrients and an appropriate amount of calories---250 to 350 in an 1,800 calorie diet. When you make your smoothie at home, you control exactly what goes in and what stays out, which pays off in pounds by helping you avoid the sugar trap of some smoothie bars.
Protein Smoothie
A common weight-loss meal replacement, protein smoothies---or protein shakes as they're often called---can help you build muscle and shed fat. A study published in the August 2007 issue of the "American Journal of Clinical Nutrition" found that non-fat cow's milk helped build muscle better than a soy protein beverage when consumed after a workout. Furthermore, a diet with 30 percent of total calories coming from protein helps keep appetite in check, according to another study published in the July 2005 issue of the same journal. To create your own protein smoothie, combine half of a banana, one scoop of chocolate whey protein powder, 1 tbsp. natural peanut butter, 1/2 cup milk and 1/2 cup of ice. Blend until smooth for a delicious chocolate and peanut butter protein smoothie ringing in at about 300 calories and 27 g of protein, depending on the brand of protein powder.
Fruit Smoothie
Fruit smoothies provide fiber and water, both of which can help you achieve your weight loss goals by keeping blood sugar levels in check and keeping you feeling more full longer. Fruit also contains valuable antioxidants. To avoid spikes in blood sugar, avoid sweetening your fruit smoothie. To create your own fruit smoothie, combine half of a ripe mango, cubed, 1/2 cup strawberries, 1/2 cup blueberries, one ripe banana, a splash of water and 1/2 cup ice. Blend until smooth. The banana adds a rich, creamy texture to this smoothie, meaning you don't need milk, but if you want the added protein, add 1/2 cup nonfat milk for an additional 40 calories. Without the milk, this smoothie totals 238 calories and 8 g fiber, a third of your daily value.
Raw Smoothie
The raw food movement suggests that consuming a high raw diet yields weight loss and a host of other health benefits. Even if you don't choose to eat a completely raw diet, you can get some of the benefits by making a smoothie with raw fruit and vegetables. This smoothie provides filling fiber and water as well as protein, antioxidants, micronutrients and healthy fat. To make a raw smoothie, combine one peeled and cubed orange, one peeled lemon, one peeled lime, a handful of fresh Italian parsley, a handful of fresh cilantro, 1/2 cup frozen pineapple, 1/2 cup of frozen spinach, 1 tbsp. olive oil (not extra virgin) and 1/2 cup water. Blend thoroughly for a 300 calorie smoothie with 7 g protein and a whopping 11.5 g fiber, nearly half of your daily value.
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