Smoothies are among the most convenient meals and snacks to make, since a blender does almost all the work for you. They're also tasty, refreshing and portable. However, not all smoothies are healthy or conducive to weight loss. A smoothie can't make you shed pounds on its own, but if you use it as a meal replacement and maintain a diet of other nutritious foods, you'll be more likely to notice positive results.
Benefits
The healthiest smoothies traditionally feature fresh or frozen fruit. The MyPyramid website notes that eating more fruit can help you lower your calorie intake and lose weight; it can also reduce risks of chronic conditions including diabetes, heart disease, kidney stones, bone loss, stroke and cancer. Nutritionally, the essential vitamins and minerals present in healthy smoothies from ingredients such as fruit and low-fat yogurt may help control your appetite and cut down on cravings for other, unhealthier foods, further aiding weight loss.
Meal Replacements
The smartest way to use smoothies in a weight loss plan may be to drink them as meal replacements. According to a 2003 study led by Dr. Steven Heymsfield, subjects who were overweight or obese and had at least one daily meal replacement lost more weight over a period of 40 weeks than participants who followed a traditional low-calorie diet. Heymsfield's subjects had soy-based meal replacements, so you may want to use a base of soy milk or soy yogurt for your smoothies or fortify them with soy protein powder.
Downsides
Smoothies aren't a magic solution for weight loss. MayoClinic.com registered dietitian Katherine Zeratsky points out that if you replace too many meals with smoothies, you may begin to miss out on the beneficial nutrients that whole foods can offer, which can lead to nutrient deficiencies, fatigue or other negative health effects. The type of smoothie you choose to drink also matters. Having commercially made, oversized smoothies that are packed with added sugar, refined carbohydrates and calories may actually facilitate weight gain instead of weight loss.
Healthy Smoothie
To make a healthy, one-serving smoothie at home that you can use as a meal replacement, blend 1 cup of nonfat Greek yogurt, one frozen banana, 1/2 cup of orange juice and 1 tbsp. of wheat germ. The smoothie has about 300 calories, 16 g protein and just 1 g fat. Before you begin to use smoothies as meal replacements or make any big changes to your diet, talk with your doctor or a registered dietitian for personalized advice.
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