When made correctly, smoothies can be a convenient way for you to get fruits, protein and essential nutrients while helping you lose weight. When done incorrectly, however, they can be a source of unnecessary sugar and fats that no woman needs when trying to lose weight. All you need is a blender and a little knowledge of nutrition to begin using smoothies to help you lose weight.
Sugar and Fats
Not all smoothies are created equal, and not all of them will help you lose weight. For example, according to Calorie Lab, one of the Caribou Coffee Creampop Smoothies has 720 calories in one 24 oz. serving and 320 of those calories are from fat, with 92 g of sugar. If you are looking to lose weight, you need to cut down on your sugar and fats. When you make a smoothie, choose ingredients that are natural and low in fat, like fruit. If you use juice, which can be high in sugar, use a juice that is either diet or has no added sugar, like Apple and Eve's Naturally Cranberry juice.
Fruit
In order to lose weight in a healthy way, get a combined five servings of fruits and vegetables a day, according to the Cleveland Clinic. For example, if you make your own strawberry banana smoothie by using 1 cup of strawberries and one banana, you have already included two of your five servings. If you add in 1 cup of fruit juice, like cranberry or orange, then you are up to three of your daily servings. While fruit can be higher in sugar, it is still an essential part of your diet because it contains important nutrients that you need to be healthy.
Protein and Fiber
If you are working out as part of your effort to lose weight, you need to consume enough protein to repair your muscles. You can use a whey protein powder or add some dairy, like low-fat yogurt or milk, into your smoothie. Plain soy milk can also be a good protein source. Fiber is also good to add to your smoothie, since it can keep you feeling full for longer, helping you eat less. You can add fiber by including wheat germ, whole oats, or a powdered supplement.
Cautions
If you are adding several fruits, juice, dairy and fiber, you will likely want to use your smoothie as a meal replacement, not as a snack. Even healthy smoothies can be high in calories, which can derail your diet and weight loss plan if consumed in excess. If you are using a smoothie as a snack, try just using fruit, ice, and a little bit of liquid, like a juice. However, if you are replacing breakfast or lunch with a smoothie, feel free to add in protein and fiber to increase the calories and help you stay full.
Sample Recipe
The National Institutes of Health offers a sample smoothie recipe that can get you started on your road to using smoothies for weight loss. Combine 1 cup of low-fat strawberry yogurt, 1 cup of orange juice, and 1 cup each of frozen strawberries, blueberries, and raspberries. Blend all ingredients in your blender until you have reached the desired consistency. Adjust the liquid amount as necessary. The frozen fruit eliminates your need to add ice, while the juice provides sufficient liquid. Remember, you can mix and combine any type of fruit, juice, and yogurt to create a variety of smoothies to help you lose weight.
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