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Smoothies and shakes that assist in weight loss have special qualities in them. They are a perfect meal and contain balanced ingredients having a standard proportion of not only fats but also of proteins and carbs. So if you replace them with your meals, you shall not only enjoy the scrumptious taste but also lose weight in a natural way without using medicine and without having surgery.
Although, the market provides you a ready-made alternative of smoothies and weight loss shakes. But making your smoothie by yourself with fresh and healthy fruits and vegetables is in your best interest. Word “shake” has been extracted from a traditional word called “milkshake” and does not have fruits in them most of the time. Instead, it used dairy-based products like ice, butter, cream etc. It has been used for centuries and is considered health friendly. Smoothies came later and were first time introduced in the later part of the 1960s in the markets of the United States.
They were specifically manufactured for people who were significantly health conscious, therefore, their first destination was health markets and food stores. A smoothie, therefore, contains fruits and vegetables and contains fresh vegetables, milk, and yogurt. It is sweet and tastes delicious. Ice makes it cold and it possesses a soft and blended nature just like a milkshake.
How to make weight loss smoothies at home?
Smoothies made at home are way better and healthy than the ones available in the market. The reason behind this is that you can use the fruits and vegetables of your own choice and can control ingredients and calories content as well. If you want to make a smoothie that will specifically help in weight loss than you must make one that either has a low-calorie content or you work out and burn the extra calories attained from the smoothie.
However, if you are only drinking a smoothie and not taking a meal i.e. replacing smoothie with a meal, then it is probably one of the best ways to cut off calories. You can consume good levels of carbohydrates, minerals, vitamins, and proteins. But it depends on the kinds of fruits and other things that you are using to prepare a smoothie. There are certain recipes that narrate the usage of frozen yogurt and fruit juices, you can avoid these sugar piles by simply ignoring such recipes.
Does the smoothie made at home contain a deficit amount of proteins? Will I run short on the protein amount? How do I compensate for the protein content?
This is a noteworthy point. Smoothies that you make at home must be rich in proteins. Protein powder is easily available in the markets and can be used to make your smoothie protein-rich. If you want to, you may also look for either whey protein powders or plain soy that do not contain any sugars or sweetening flavorings. Nevertheless, protein powder is not the only way out. As mentioned earlier, smoothies are no less than a meal and are perfectly balanced in ingredients.
They have a perfect ratio of not only proteins but also of fats and carbohydrates, therefore, your smoothie does not lack proteins in any case. But there is no limit or restriction to protein’s content and the sources. Things like yogurt, cow milk, peanut butter, soy milk, soy yogurt, soy tofu, and powdered milk contain huge traces of proteins and can be used in a smoothie. You can use any of these foods to make your smoothie even more protein-rich or else you will feel hungry in no time.
What can I put in my smoothie to lose weight?
Protein, as discussed, is quite essential but besides protein, the food which is rich in carbohydrates and important fats is equally important. You can either add ground flaxseed or a wheat germ if you are not adding soy, tofu or peanut butter. These foods have two main qualities. They are highly dense in all nutrients and they contain heavy traces of fiber. It is not essential that all the ingredients are added in one smoothie because ingredients will definitely vary according to the kind of smoothie you are making, however, along with ground flaxseed and wheat germ, the liquid is also important.
Milk or pure fruit juice can be used for this purpose. Fruits you are going to use should be fresh or at least frozen. If the fruits are frozen, they will give your smoothie a smooth, creamy and thick texture even without ice (which raises the liquid level). if you want your smoothie to be more delicious and sweet, add small traces of sugar. Artificial sweeteners or a small amount of honey can also be used.
What should one do if he/she does not do well with dairy products?
Yes, there exist people who are either allergic to dairy products or they simply don’t like it. If there are any of these cases, numerous options are available and you can opt any one of them that suits you the most. You can skip cow milk and go for coconut milk, rice milk, and even soy milk. But one thing must be kept in mind that almond oil and rice oil do not possess a sufficient amount of proteins. These alternatives for milk can also be used in powdered form. In addition to this, if you do not want to use yogurt, simply go for soy yogurt or pureed silken tofu.
Which vegetables are best to make a healthy smoothie?
Each vegetable has its own qualities, functions, and benefits but we have to select one which is the perfect amongst all. However, in the present world, green smoothies are very trendy. As the name suggests, they contain green vegetables. But making green smoothies is a bit tricky part because you need a blender that can blend these vegetables into a smooth powder. If you have such an effective and efficient blender, you can enjoy different green smoothies. Vegetables in raw form are not only fibrous and uneven but also a bit hard, therefore, a general blender stands no chance in blending them. With the help of avocado, you can prepare a green smoothie which is equally soft and creamy as a fruit smoothie.
How many calories are in a homemade weight loss smoothie?
The number of calories in a weight loss shake or a smoothie depending on how you are consuming smoothie I.e., in place of a meal or just as a snack. If you are skipping your meal and taking smoothie in place of a meal then the calories should range between 300 to 400 calories. If you are taking it only as a snack than calorie content should not be more than 200. The amount of protein, on the other hand, should be directly equal to either a snack or meal, depending on how you are taking it. In general, try those recipes which have a minimum of 10g of protein in each serving, if a recipe does not offer it, add proteins by yourself through an alternative option.
Weight Loss Smoothie Recipes:
Recipe of a Berry-Banana Flax Seed smoothie (single serving)
Take half of the medium-sized banana
Half a cup of mixed barriers that are unsweetened and frozen
Take half cup of soy milk in light vanilla flavor
Only 1 tablespoon of ground flax seed
Take all the ingredients and blend them until you get a creamy and smooth texture. This smoothie contains high levels of iron, magnesium, selenium and vitamin C. Ingredient content of this smoothie per serving is as given:
Calories : 313
Proteins : 14 grams
Fats : 9.5 grams (unsaturated most of the times)
Carbohydrates : 45g
Dietary fiber : 7g
Sodium : 190 milligram
Cholesterol : 0 milligram
Recipe of Avocado Smoothie (double servings)
This is a perfect meal having balanced amounts of fat, proteins, and carbs. If you are in search of any smoothie which benefits in weight loss as well then this is the answer. It does not only taste well but provides healthy ingredients.
Take 1 avocado, peel off its skin and cut it in cubes
Take a cup of 1% milk
Greek yogurt only half cup in vanilla taste (this yogurt has more proteins than the conventional yogurt)
Take 2 tablespoon honey
1 cup of ice
Blend all these ingredients until you get a smooth and creamy texture. Put it in a bowl. Add different toppings of fruits, nuts, berries or chocolate sprinkles. Your smoothie is ready! This avocado smoothie is extremely high in calcium content. In addition to this, it contains different vitamins, most prominently vitamin A and vitamin C. amount of other ingredients are given as follows:
Calories : 303
Proteins : 10 grams
Fats : 16 grams (unsaturated most of the times)
Dietary fiber : 7b grams
Sodium : 91 milligram
Cholesterol : 7 milligrams