Lose weight with smoothies
Is Juicing a Healthy Way to Lose Weight?
© Alena Haurylik / Shutterstock
Smoothies are very popular and combine taste and good nutrients. You can find out how losing weight with smoothies works here.
What makes smoothies special?
Smoothies are real vitamin monsters and can therefore of course be a practical part of a healthy diet. Every day we should eat five small portions of fruit and vegetables. In the form of smoothies, this is particularly easy – the ingredients in the blender and the shake is ready.
The advantage: you can always vary your smoothies, replace or add ingredients so that it doesn’t become monotonous. If you are one of those people who would like to lose a few kilos, you can also use the smoothies to lose weight. They are delicious, healthy and fill you up!
Weight Loss With Smoothies: Why Green Smoothies Are Best
In addition to fruit, green smoothies also contain green plants such as spinach or broccoli and some water. Fruit gives the smoothie its sweet, pleasant taste, while the green plants provide lots of vitamins, trace elements and minerals. Dietary fibers ensure a good feeling of satiety and plant substances such as chlorophyll improve your well-being and ensure a healthy body.
What should you consider if you want to lose weight with smoothies?
Do you want to lose weight with smoothies? You should pay attention to this:
- Calorie deficit: In every diet there is a rule that you cannot avoid. You need a negative calorie deficit to lose weight. Very few people manage to eat so much fruit and vegetables that they become overweight. However, if you’re increasingly including smoothies in your diet, also pay attention to your calorie intake and how many calories you need to cut per day to reach your goal.
- Replace meals: Based on the calorie deficit, it is now a matter of integrating green smoothies into your diet in such a way that they give you strength and help you lose weight. It is therefore of little use if you simply drink a smoothie after a high-calorie meal. Just approach it slowly at the beginning and, for example, replace breakfast or dinner with a smoothie. Of course you can also have a smoothie in addition to a small portion.
- Endurance: Sport and exercise are certainly a great help in losing weight. But in this case, by perseverance, we mean really pulling through the weight loss over the long term. You might lose the first few pounds from two weeks of smoothies, but you’ll gain them back just as quickly if you eat like you did before. Spring and summer in particular are perfect for following a diet with lots of smoothies.
- Ingredients: Resist the temptation to spice up your smoothies with too much sugar, honey or alternative sweeteners. They contain extra calories and are more likely to give you cravings than a flat stomach. Therefore: Less is more here!
Lose weight with smoothies: advantages at a glance
Not sure if you really want to lose weight with smoothies? These reasons speak in favor of testing the method once:
- Better wellbeing
- Improved skin texture
- More energy
- Supply of vitamins and minerals (micronutrients)
- Delicious taste with apple, banana and Co.
- Quick preparation with simple ingredients
- Easy to take with you anywhere
3 delicious smoothie recipes
Making smoothies is very easy. Of course there are sophisticated variants with extravagant ingredients, but in order to last a long time, you should make it as easy as possible for yourself.
1. Spinach Smoothie:
- 1/2 avocado
- 200ml of water
- 2 handfuls of spinach leaves
- Optionally some cinnamon or honey
…and how long you would have to jog to get them off
7 images
2. Kale Fruit Smoothie
- 150 g kale
- 1 apple
- 1-2 oranges
- 250 ml mineral water
- Optionally some ginger
3. Banana smoothie
- 1 banana
- 1/2 apple
- 250 ml water or low-fat milk
- 2 tsp chia seeds
- Optionally some cinnamon
Step by step: preparing smoothies
The vegetables are washed and cut into small pieces, the fruit is peeled and pitted if necessary, and the flesh of the avocado is removed from the shell. Place all the ingredients in the blender and mix on high until until an even liquid has formed. Depending on the ingredients in the smoothie, this can be a bit viscous. Then refine to taste with spices or a little honey.
3 more tips for losing weight with smoothies
To make it even easier for you to lose weight with smoothies, Here are 3 more great tips:
- Seasonal and organic: If you want to prepare smoothies, use organic, seasonal foods whenever possible. So you use the highest quality food with many nutrients. If they are also grown regionally, they stay fresh longer because the distances to supermarkets and the like are short.
- Frozen food in front of glasses: For example, if you cannot access certain fresh groceries in winter, you can e.g. B. for spinach or berries also rely on frozen goods. These usually contain more nutrients than products in jars or cans.
- Fruit only in moderation: Even if the fruit naturally makes the smoothies tastier due to their sweetness, not too much of it should end up in the drink (max. 30 percent). Because bananas, apples and Co. naturally contain a lot of fructose and, in the worst case, can ruin your weight loss efforts.
Reading Tips: You can find out how to create a nutrition plan here. We will also show you why macronutrients are the basis of your diet.
Sources used:
- Sandjon, C.: Lose weight with smoothies – naturally slim with over 55 smoothie and detox recipes, GU, 2014
- Kittler, M.: Smoothies, GU, 2019