Weight loss is a result of reducing caloric consumption below what is required to meet your body's energy needs. Weight loss is possible on a variety of diets, provided you obey this simple rule. However, some diets provide more nutrients than others, a consideration in any weight-loss regimen. Smoothies can be nutritious, delicious and, depending on the ingredients used, low in calories. These qualities make them an appealing addition to a diet plan. Before starting any new diet or treatment, talk to your health specialist.
Considerations
Consuming some or all of your meals in the form of smoothies as an alternative to solid meals is an option for those wishing to lose weight, and choosing a variety of fruits and vegetables in addition to the healthy fats found in nuts, avocados and seeds ensures that you meet your intake of most major nutrients. However, to avoid deficiencies in key vitamins such as B-12 and D, it may be wise to consider supplementation with a multivitamin. Ask your doctor.
Blending
Plants are composed of cellulose, a type of carbohydrate that humans cannot break down. Even when you thoroughly chew your fruits and vegetables, about 70 to 90 percent of the cells they contain are not broken up. As a result, most of the valuable nutrients never enter the bloodstream. Blending smoothies aids your body in breaking down and assimilating the nutrients, so you derive more nutrition from the consumption of fewer calories.
Ingredients
Because fruits and vegetables are the most nutrient-dense foods, providing more vitamins and minerals per calorie than any other food, emphasize them in your smoothies. Berries are the most antioxidant-rich of all fruits, and adding greens to the smoothie greatly increases nutritional content while having a negligible effect on the calories.
Other Benefits
Blending and juicing vegetables increases your consumption of healing nutrients, at a fraction of the calories contained in more traditional foods, such as sandwiches, breakfast cereals and animal products. Liquid refreshments have more fiber than most breakfast cereals. They also have small amounts of many other nutrients, including vitamin E, calcium and phosphorus. The high nutrient level of blended vegetables also helps normalize immune function and improve athletic performance.
Smoothie Recipes
A typical green smoothie blends 2 oz. of lettuce, 2 oz. of spinach, a banana, a date and a half an avocado. Athletes should consider mixing nuts and seeds into their smoothies to supply a healthy source of protein and fat. An alternative is a smoothie containing 1 banana, 2 cups of berries and ½ cup apple juice. For a healthy dose of fat and protein, add 1 cup of soy milk and ½ cup silken tofu. This smoothie contains 185 calories and more than 6 g of fiber.
References
- "Eat for Health"; Joel Fuhrman, M.D.; 2008
- "Eat, Drink, and Be Healthy"; Walter C. Willett, M.D.; 2005
- "Eat to Live"; Joel Fuhrman; 2005
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