Whether you drink them as meal replacements or use them as snacks in between small meals, nutritious fruit smoothies can help you create a calorie deficit that will result in gradual weight loss over time. To achieve that result, though, you need to pick smoothies that contain healthy ingredients that will fill you up and satisfy nutritional needs.
Benefits
When you make or buy a smoothie that has little added sugar, fresh ingredients and vitamin- and mineral-rich fruits and vegetables, you have an excellent meal-replacement option that can help lower your daily calorie totals. According to a series of 2002 Columbia University studies led by Dr. Steven Heymsfield, obese and overweight participants who consumed shakes and smoothies -- along with other meal replacements -- lost more weight than those who simply followed a low-calorie diet. MyPyramid.gov, meanwhile, reports that eating more fruit can help reduce risks of cancer, bone loss, stroke, kidney stones, diabetes, high cholesterol and heart disease.
Calories
It's important to understand that weight loss, at its core, is a matter of calories you take in vs. calories you burn through daily activities. So even though smoothies can be healthy, if you drink them in addition to your regular daily meals, you may gain weight instead of losing it. The key is in consistently reducing your daily calorie totals, and one way to do that is by choosing healthy fruit smoothies over other snacks or meals that are higher in calories.
Ingredients
The ingredients in a fruit smoothie make a difference in whether it's a smart choice for weight loss. For example, an economy-sized smoothie that's packed with ice cream, full-fat yogurt, added sugar, nut butter, chocolate and just a little bit of fruit is likely to contain more calories and fat than most meals and won't help anyone lose weight. For a protein-rich, low-fat, healthy option, start with a base of nonfat milk, low-fat cottage cheese, silken tofu or nonfat Greek yogurt. Add ice, fresh fruit and optional flavorings, such as vanilla extract, a drizzle of honey or maple syrup, unsweetened cocoa powder, protein powder, wheat germ, ground flaxseed or nut butter. Ideally, the smoothie should be high in vitamins, minerals, fiber and protein but low in calories, fat and added sugar.
Considerations
Smoothies are a healthy option when trying to lose weight, but they won't work by themselves. A comprehensive, effective weight-loss plan includes regular exercise and a balance of low-calorie, natural foods such as lean proteins, vegetables, fruits, low-fat dairy and whole grains. Before you use smoothies as part of a weight-loss strategy or begin any new diet plan, talk with your physician.
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