Whether or not smoothies are helpful in the weight loss process depends, of course, on what ingredients are included. Ultimately, weight loss depends upon the amount of calories burned being more than those consumed, so a 500 calorie smoothie may help lose weight if it replaces a 900 calorie meal, but will not help you lose weight if it replaces a lower calorie drink or snack.
Healthy Smoothie Ingredients
When choosing ingredients to include in a smoothie for weight loss, consider substituting low-fat and low-sugar options. Instead of whole milk, choose skim milk or soy milk. Instead of adding sugar, use vanilla extract or the natural sugars from fruit to increase the sweetness. While chocolate smoothies are delicious, they are often high in calories and sugar because of their chocolate. A healthy alternative to chocolate chips is low-fat chocolate pudding mix.
Low-fat Homemade Smoothies
Much of the added fat in smoothies comes from dairy ingredients such as milk or yogurt..Sinai Hospital of Baltimore's protein shake recipes, compiled by Nancy Lum, a registered and licensed dietitian, you can add milk to increase the thickness, but consider using a low-fat milk or low-fat milk substitute such as almond milk or soy milk. You can also eliminate fat by using ice cubes and water instead of dairy ingredients. Lum notes that using frozen fruit instead of ice cubes creates a thicker, frothier smoothie.
Drinking Out
When ordering a smoothie, many cafes have categories including dessert smoothies, fruit juice smoothies, yogurt-based smoothies and low-fat smoothies. While it depends on the individual ingredients, fruit juice smoothies are often low in fat but sometimes high in sugar. Low-fat smoothies that are fruit-juice based are probably your best bet, but some juices are high in sugar calories, so it's best to consult the nutritional sheet before ordering.
Meal Supplements
In addition to being low in fat and calories, smoothies are a way to get the vitamins and nutrients your body needs in a tasty, one-serving drink. If you decide to use a smoothie in place of a meal, include healthy fats such as peanut butter. You can even add vegetables! Green smoothies are a growing fad. As "The Everything Green Smoothies" book written by Britt Brandon in 2010 explains, green smoothies are those that are made with green vegetables. While cucumbers and lettuce may not be your first pick for smoothie ingredients, when combined with sweet apples they produce a delicious flavor combination.
References
- "The Everything Green Smoothies Book"; Britt Brandon; 2011 Green smoothies are smoothies that are made with green vegetables. The blending process breaks down the cellulose in the vegetables which allows the nutrients to be better absorbed in your body!
- Sinai Hospital of Baltimore; Protein Shake Recipes; Nancy Lum
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