Green smoothies are drinks that contain at least one green vegetable in addition to the fruit, yogurt or milk that are found in more conventional smoothies. If you have a goal to lose weight, beginning to drink green smoothies regularly may help you cut daily calories, improve your health and work toward slimming down in a safe and sustainable way.
Weight Loss Benefits
Putting green vegetables in smoothies aids weight maintenance and weight loss for several reasons. First, those fiber-rich vegetables can enhance feelings of fullness and make such feelings last longer than foods with other nutrients can. That may curb your total calorie consumption and help you build up a larger calorie deficit. For every 3,500 calories you manage to save, you'll lose 1 lb. Cut calories when you use a green smoothie as a meal replacement, especially if it drink it as a substitute for the meal that is normally your largest.
Health Benefits
Green smoothies also have nutritional benefits that go beyond helping you lose weight. You may not think that sneaking veggies into a smoothie makes a big difference, but ChooseMyPlate.gov reports that eating more servings of vegetables every day can help you decrease your risk of cancer, bone loss, diabetes, stroke, heart attack and kidney stones. Smoothies made with natural ingredients will also provide you with essential nutrients that you might miss out on at normal meals.
Recipe
Adding a cup of raw, fresh spinach leaves to any smoothie won't alter the taste or texture dramatically, but it will add a splash of color and a boost of fiber, vitamins and minerals. Try blending a handful of crushed ice with the spinach, one small banana, 1/2 cup of fresh or frozen sliced strawberries, 1/2 cup of nonfat plain yogurt and 1/2 cup of skim milk. The drink has about 250 calories, 13.5 g protein, 1 g fat and 5 g fiber. Once you get used to the spinach, try increasing the amount or adding some broccoli, kale, zucchini or green bell pepper.
Considerations
Before you use green smoothies as a weight loss aid or make any big changes to your diet, get approval from your doctor, and keep in mind that not all green smoothies are nutritionally equal. It can be healthiest to make your own, since commercial shakes are often fortified with artificial ingredients and enhanced with added sugar, fat and sodium. Packaged shakes and smoothies are classified as dietary supplements, so they aren't subject to the same regulations as whole foods. Carefully check nutrition fact labels before you buy.
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