In recent times, several individuals are beginning to embrace the positive impact of weight loss.
As a Herculean task as it may appear, some of these individuals engage in various activities like jogging, crunches, skipping and dieting.
Unfortunately, some of these find it very difficult to engage in the above-mentioned activities due to tight working schedules and in most cases, laziness.
Fortunately, there are several alternatives and one of them which appear easy and flexible enough is the intake of some dietary based smoothies.
Globally, there are hundreds of smoothies which can see to weight loss very effectively; here are four of these smoothies, their ingredients and how they are prepared.
1.
Pumpkin Powerhouse
“In the fall, I love incorporating pumpkin into as many of my meals as possible,” says Rebecca Lewis, R.D., in-house nutritionist for meal-kit delivery service HelloFresh. “What gives pumpkins their gorgeous orange colour is the antioxidant beta-carotene. This nutrient is helpful in slowing down ageing in the body.” Did we mention pumpkin is a rich source of vitamin C? With only 49 calories, a cup of cooked pumpkin boasts 3 grams of fibre—great for filling you up without weighing you down.
Ingredients:
- 1 cup pumpkin puree (canned or fresh)
- 1 cup unsweetened vanilla almond milk
- 1/2 frozen banana (adds creaminess and sweetness without added sugar)
- a handful of ice cubes
- dash of pumpkin pie spice (swap for cinnamon if you don’t have this)
Blend all ingredients together and enjoy.
2.
Chia-Berry Belly Blaster
Greek yoghurt aficionados, rejoice. This creamy, decadent smoothie is also a nutrient powerhouse with the addition of chia seeds and berries. “This super simple smoothie is packed full of protein and fibre to crush cravings and keep you feeling satisfied for hours,” says Erin Palinski-Wade, author of Belly Fat Diet for Dummies. The omega-3 fatty acids in the chia seeds help reduce stress hormones and decrease inflammation, and the berries are packed full of antioxidants, she adds.
Ingredients:
- 1 cup plain Greek yoghurt, unsweetened
- 1 cup frozen berries (blueberries, strawberries, or açai berries make great options)
- 1 tbsp vanilla extract
- 1 tbsp ground chia seeds
- 1/2 cup ice
Blend all ingredients together and enjoy.
3.
Spicy Tropical Greens Delight
“Capsaicin, the active ingredient found in peppers, acts as a mild metabolism stimulant,” says Julieanna Hever, M.S., R.D., C.P.T., a plant-based dietitian and author of The Vegiterranean Diet and The Complete Idiot’s Guide to Plant-Based Nutrition. “As an added bonus, pineapple has a diuretic effect which helps the body get rid of retained water.” (Read: Bye, bye, bloating.) Did we mention how good all the phytochemicals, vitamins, and minerals found in those greens are? Yeah.
Ingredients:
- 1 cup frozen mango chunks
- 1 cup frozen pineapple chunks
- 1 1/2 unsweetened coconut water
- 1 cup leafy greens (baby spinach, kale, collard greens, etc.)
- 1/4 cup lime juice
- 1/4 tsp cayenne pepper (optional)
Blend all ingredients together and enjoy. (Note: This recipe yields about two servings.)
4
Vanilla-Berry Blast
Vending machine cravings, meet your match. “At just 250 calories, this refreshing and delicious smoothie is packed with 18 grams of protein and 5 grams of fibre to keep you satisfied and to keep energy and blood sugar level on an even keel without crashes,” say, Lyssie Lakatos and Tammy Lakatos Shames, R.D.s at The Nutrition Twins. The rich and creamy sweetness of this smoothie is especially great to satisfy a sweet tooth if you’re trying to avoid consuming extra calories from unhealthier options. “Plus, the berries contain the phytochemical C3G that may increase the production of both adiponectin (which enhances fat metabolism) and leptin (which suppresses appetite),” they add.
Ingredients:
- 1 quart plain nonfat Greek yoghurt
- 8 ounces unsweetened frozen strawberries or blueberries
- 2 cups unsweetened vanilla almond milk
- 1 banana, frozen
- 1 tsp cinnamon
Add half of each of the yoghurt, berries and milk into a blender and blend until smooth. Add the remainder of the ingredients and blend until smooth. (Note: This recipe yields about three servings so either refrigerate for later or pour into three glasses and share!)