THERE ARE A ton of ways to lose weight (though here are the 40 best ways to drop pounds — and keep them off). And we’re going to go ahead and guess that if you’re trying to lose weight, you’ve considered drinking some of your calories through a smoothie.
But not every smoothie is necessarily a boon for weight loss. As Michelle Routhenstein, M.S.,R.D., a preventive cardiology dietitian at EntirelyNourished.com, puts it, not all smoothies will help you reach your weight loss goals.
“Some smoothies are made with high-calorie liquid bases like fruit juice, whole milk, coconut milk, or sweetened almond milk, while others have high-calorie additions like granola, honey, coconut chips, or excessive amounts of fruit or nuts,” Routhenstein says.
Now, while none of these ingredients should be singularly outlawed, it's the weight of their calories combined that can pose a challenge for weight loss.
Avery Zenker, a registered dietitian and writer for EverFlex Fitness, says that smoothies can be supportive for weight loss, or they can make weight loss harder, depending on your approach.
“Some smoothies can be high in calories, sugar, and/or fats, which may not be aligned with one’s weight loss goals. However, when we thoughtfully choose nutrient-dense ingredients, such as fiber, vitamins, minerals, antioxidants, smoothies can become a healthful part of our daily routine,” she says.
Ahead, an overview on how to make your smoothie a nutrient-dense addition to your diet rather than an unnecessary calorie bomb that’s low on the wholesomeness scale.
Are Smoothies Good for Weight Loss?
They can be.
"Nutrient-packed, well-balanced smoothies can contribute to a healthy weight loss strategy, contingent upon the ingredients used, the macronutrient composition, and the satiety they offer,” said Routhenstein. “Substituting high-calorie, less nourishing meals with a properly balanced smoothie can support both weight loss and its management."
So focus on those nutrient-dense ingredients that not only help fuel your body but also offer other benefits to support weight loss: Berries, bananas, unsweetened nut butters, avocados, and greens like spinach and kale.
And, go ahead, experiment.
"Smoothies are very customizable to an individual’s nutrition goals,” says Zenker. “They can also be easily customizable to calorie goals.”
Just beware that premade or restaurant/fast-food smoothies are less likely to contain whole food ingredients, and may be higher in added sugars and calories than those you make at home.
Routhenstein also warns her clients to steer clear of some acai bowls, “which essentially resemble a smoothie in a bowl but can contain substantial amounts of sugar, calories, and carbohydrates due to the inclusion of high amounts of fruits, fruit juices, granola, and honey."
Before ordering an acai bowl at your local smoothie shop, scan the ingredients and make sure you know what’s actually going in the bowl.
What Makes a Good Weight Loss Smoothie
Zenker suggests employing the following approach when making or ordering a smoothie that’s conducive to weight loss.
Think about what you’re eating in your entire day.
If you’re not eating many fruit or vegetables, then smoothies might be a good opportunity to increase fruit intake. But don’t go overboard. "If you don’t enjoy your smoothie, then you’re likely to feel unsatisfied and reach for something less nutritious later. Also, weight loss is much easier when you are enjoying the foods you eat,” says Zenker.
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Skip the added sweeteners.
Use fruit instead. No need to add these empty calories and added sugar sources.
Add some healthy fats.
If you add too much fat to your smoothie, it can be a calorie overload, which goes against the principles of weight loss. When adding fats, like peanut butter, it can be helpful to measure how much you’re adding, says Zenker. “It can be easy to eyeball a tablespoon of peanut butter, which in reality is two or three tablespoons.”
Check the numbers.
If you’re grabbing for the almond milk or spooning in some yogurt and don’t read the nutrition facts panel, you may be adding a few grams of added sugar and extra calories.
Aim for satiety.
Fiber, protein, and fats: The golden trio when it comes to whipping up a healthy smoothie. “These will help your smoothie feel more filling and satiating,” says Zenker.
How to Drink Smoothies for Weight Loss
Dietitians don't overestimate the importance of mindful eating, and even though a smoothie is technically a drink, the concept still applies.
“It can be easy to drink a smoothie quickly, which can lead to feeling overly full, or not full at all and reaching for more food,” said Zenker, noting that it can be really helpful to slow down and take small sips, adopting a “chew your smoothie” approach to encourage you to slow down.
“Chewing helps incorporate salivary digestive enzymes into food, starting off the digestion process. “Swallowing down the smoothie would be missing out on this step in digestion,” she said. As Zenker says, “eating” your smoothie with a spoon can also help slow you down and be more in tune with your body’s hunger and satiety cues.
Overall, says Zenker, smoothies might be a better choice than juice for weight loss. “Juice contains a high amount of sugar, which is natural from fruits, but smoothies typically contain fiber as well, which helps slow the release of sugars into the bloodstream.” If you need some recipe inspiration, these five healthy smoothies that actually taste great won’t disappoint.
Perri is a New York City-born and -based writer; she holds a bachelor’s in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men's Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary. Learn more at VeganWhenSober.com.
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