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What Can I Add to My Smoothie to Lose Weight?

Dietitians Recommend These 9 Ingredients for the Best Weight-Loss Smoothie Recipe

Oct 23 2019

Smoothies are one of the easiest breakfasts you can make. But if you're trying to get leaner, registered dietitian Leslie Langevin, MS, author of The Anti-Inflammatory Kitchen Cookbook told POPSUGAR, "an all-fruit smoothie wouldn't be the best idea, since it's a large dose of sugar coming at you at one time with not a lot of protein or healthy fats to satiate you or to prevent a huge spike in your blood sugar levels."

In order to create a filling smoothie that will help you lose weight, Leslie suggested this recipe formula:

  • 1 cup fruit: berries are the highest in fibre and antioxidants.
  • 1 cup milk of choice: if using plant-based milk try getting one with protein like Silk Protein Milk, Ripple (made with pea protein), or unsweetened soy milk.
  • 1 fat of choice: 1/4 avocado, 1 tablespoon nut butter, 1 to 2 tablespoons ground flaxseed, chia seeds, or hemp seeds, or 2 tablespoons pumpkin seeds or almond flour.
  • Extra protein: 1 scoop protein powder; try plant-based for added fibre and nutrients.

Registered dietitians Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition added that your smoothie should aim to have:

Calories: 300 to 400
Fibre: 5 to 10 grams
Protein: 13 to 20 grams
Carbs: 40 to 60 grams
Healthy fats: 10 to 15 grams
Sugars: 36 grams or less

Sticking to this formula will create a satiating smoothie that ensures you get carbs, protein, and healthy fats. The carbs give you energy, the healthy fats and fibre will keep you full longer, and the protein will sustain your energy. To maximise your weight-loss potential, and to increase the protein, healthy fats, and fibre in your recipe, add these ingredients to your smoothies.

Image Source: POPSUGAR Photography / Jenny Sugar

Hemp Seeds

A source of healthy fats and omega-3s, hemp seeds will also add protein. One 60-calorie tablespoon offers 3.3 grams of protein, 0.8 grams of omega-3s (the daily recommendation is 1.1 grams), 0.7 grams of fibre, and has just 0.7 grams of carbs. Also worth noting, hemp seeds offer all nine essential amino acids, making it a complete protein, so it's a great way to get some healthy, plant-based protein into your smoothie if you're not a fan of protein powder. Try hemp seeds in this banana blueberry hemp seed smoothie.

Image Source: POPSUGAR Photography / Jenny Sugar

Flaxseed Meal

The key to weight loss is filling up on low-cal foods that are high in fibre to keep you satiated longer. Flaxseeds contain both soluble and insoluble fibre, and when ground into flaxseed meal and added to a smoothie, you'll hardly taste it. As a bonus, flax also offers essential omega-3 fatty acids. Try this pumpkin protein smoothie that offers over 11 grams of fibre.

Leslie said you can also add chia seeds, which are also a great source of healthy fats and fibre to keep you satiated. Try this strawberry protein smoothie that includes cottage cheese for the protein source.

Image Source: POPSUGAR Photography / Jenny Sugar

Tofu

Getting enough daily protein is a must if you're trying to lose weight, because it satiates hunger and helps you feel full. While protein powder is a great way to increase the protein in your smoothie, silken or soft tofu is another easy plant-based source, suggested Leslie. It's virtually flavourless and adds an incredible creaminess — you have to taste it to see for yourself.

Here's a smoothie that tastes like a vanilla milkshake made with soft tofu, soy milk, and peanut butter that offers more than 17 grams of protein.

Image Source: POPSUGAR Photography / Jenny Sugar

Beans

Adding beans to your smoothie seems like a weird idea, but just like tofu, it adds a creamy consistency without any flavour. But Leslie said what's really important is the added fibre and protein it offers to keep you full and satisfied all morning long.

Give this blueberry mango kiwi kale smoothie a try, and you'll wonder why you didn't start adding beans to your blender sooner.

Image Source: POPSUGAR Photography / Jenny Sugar

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Yoghurt or Kefir

For the milk option in your smoothie, Leslie suggested adding yoghurt (soy or almond if you're dairy-free) or kefir not only for the protein boost, but also for the probiotics.

It's an easy ingredient to add to smoothies and to save even more calories and sugar, go for plain instead of flavoured. This almond berry banana yoghurt smoothie offers 15 grams of protein.

Image Source: POPSUGAR Photography / Jenny Sugar

Avocado

Eating monounsaturated fats (MUFAs) can add to that "I'm full" feeling and avocados are an excellent source that also add hunger-satiating fibre. This clear-skin smoothie is made with ripe avocado, but remember to only add one-quarter of an avocado to your blender if you're trying to lose weight since they're high in calories.

Image Source: POPSUGAR Photography / Jenny Sugar

Berries

Berries offer tons of fibre and are lower in carbs than most fruits. Try this low-carb high-protein berry smoothie made with blueberries and raspberries. The almost seven grams of fibre will keep that "I'm full" feeling going strong to discourage mindless snacking.

Image Source: POPSUGAR Photography / Jenny Sugar

Nuts or Nut Butter

Nuts and nut butters offer protein and healthy fats to make your smoothie more satiating. You can add peanuts, almonds, walnuts, pecans, or cashews to your blender, or the nut butters made from them. Seeds like pumpkin and sunflower are also great options.

Try this sweet low-carb raspberry protein smoothie made with almond butter.

Image Source: POPSUGAR Photography / Jenny Sugar

Greens

To increase the fibre and up the vitamins in your smoothie, throw in a big bunch of baby spinach or kale (fresh or frozen). Added fibre will not only help you stay full, but it can also prevent constipation which won't help you lose weight, but will make your belly look flatter and less bloated.

Mix up this blueberry kale avocado protein smoothie that offers 10 grams of fibre.

Image Source: POPSUGAR Photography / Jenny Sugar

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