The smoothie craze is not new in town! People have been vouching for its health benefits for decades. However, the popularity of smoothies is touching new heights in recent times.
Every other day we see a new celebrity or Instagram influencer giving a tour to their kitchen where they could be seen blending their morning smoothies and drinking them off.
This might have got you thinking, what is the smoothie obsession all about? What are smoothies? Do smoothies actually make our body look like one of the celebs? Are smoothies good for weight loss?
All your questions are answered in this blog!
What are smoothies?
A smoothie is basically a drink that is essentially prepared by blending fruits, vegetables, nuts, yogurt, seeds, and milk together. That is what makes it different from a regular juice which is made in a juicer.
A fruit or vegetable juice has mostly the water content, whereas smoothies tend to have more healthy fibers in them.
Even though everyone is quite well aware of the tremendous health benefits of eating fruits and vegetables, in this day and time, people have got no time to munch on them.
Preparing a smoothie according to your taste and requirement is probably the easiest way to consume daily vital nutrients.
The reason fitness freaks from around the world are going gaga over smoothies is the nutrient content smoothies provide in the quickest way possible.
Most fitness enthusiasts have a strict daily routine, and smoothies serve as their go-to post-workout meal and a swift breakfast fix.
To make a smoothie, all you need to do is, gather all your favorite fruits, vegetables, nuts, and a liquid base (yogurt/milk), blend it till it gets a smooth texture, put in some ice cubes, and serve.
Yes! It’s that easy.
How many types of smoothies are there?
To be honest, there is no specific rule for making smoothies. You can literally add anything to it, as long as it’s healthy and beneficial, and it will work for you just right.
But still, only to help you understand the composition better, here are a few types you can consider while making yours.
- 1. Vegetable Smoothies – as the name depicts, it is prepared by adding green leafy vegetables into a blender. The liquid component can be some fruit juice, water, milk, or yogurt. Put them all together in a blender and serve yourself with a fresh vegetable smoothie.
- 2. Fruit smoothies – are made when one or more fruits are blended together with a nicely flavored ice cream, milk, or yogurt. They tend to be tastier than vegetable ones due to the presence of natural fructose in fruits.
- 3. Protein smoothies – the primary purpose of such smoothies is to compensate for the scarcity of essential protein in your body. Unlike fruit and vegetable smoothies, you don’t have to put many of them in a blender. Just one vegetable or fruit, as per your taste and need, is blended with a natural protein source, such as Cottage Cheese or Greek Yoghurt, and your protein smoothies are done.
Again, there is no formula for a perfect blend. You can always experiment with different ingredients and see what suits your needs the best.
Remember what Pablo Picasso once said, “learn the rules like a pro so you can break them like an artist.”
Most common smoothie ingredients
A few of the most common smoothie ingredients are as follows,
Vegetables such as – spinach, beetroot, arugula, microgreens, avocado, cucumber, kale, wheatgrass, cauliflower, and carrots
Fruits: Apple, Mango, Peach, Banana, Frozen Banana, Pineapple, Berries (Strawberry, Blueberry, etc.)
Seeds and Nuts include – sunflower seed butter, hemp seeds, chia seeds, flax meal, walnut butter, almond butter, and peanut butter.
Herbal and Nutritional Supplements include – Matcha powder, protein powder, powdered mineral and vitamin supplements, bee pollen, and spirulina.
Liquid: water, vegetable juice, milk, fruit juice, coconut water, non-dairy milk, iced tea, and cold brew coffee.
Spices and Herbs include – Turmeric, Ginger, Cinnamon, Cacao nibs, Cocoa powder, Basil, and Parsley.
Proteins include – Silken, Cottage Cheese, Greek yogurt, Tofu, Protein Powders.
Weight Loss and the role of diet
We all are grown hearing “you are what you eat,” is it a factual statement or a cliché?
Well, you know, it’s actually right. Many of us struggle hard with losing weight while consuming loads and loads of junk and unhealthy food, waiting for a miracle to happen overnight.
Our bodies don’t work this way. To get our desired results, we need to work through every aspect of our lifestyle. Diet is one of the many factors that directly affect our body weight. Studies have shown considerable weight loss with the consumption of high-fiber, low calorie and low-fat diet (1)
No matter how many calories you burn each day by running and gyming, if you aren’t cutting an unhealthy diet right off the bat, all your efforts are going to be wasted. Make sure to adopt healthy eating habits along with all other measures you take to lose weight.
Are smoothies good for weight loss?
Here comes the most asked question! Are smoothies good for you?
If you’ve reached this part of my blog, you must have gotten an idea that the pros of a smoothie lie in your choice.
You have plenty of options including, vegetables, fruits, nuts, seeds, protein-rich foods, berries, and whatnot. All you need to do is make a wise decision to choose the lowest calorie ingredients with high fiber content.
The best thing about smoothies is that, unlike juices, the fiber content of fruits and vegetables is not wasted in the blender. Instead, you will get the most of the blended product’s nutrients in your drink.
A perfectly balanced blend of a weight loss smoothie boosts healthy metabolism and improves digestion, resulting in substantial weight loss.
Magic smoothie ingredients for quicker weight loss
Below, I have listed a few magical ingredients that would help you lose weight in the most effective way possible when incorporated into your smoothie blend.
- 1. Spinach
As bitter as it tastes, spinach has some exceptional nutritional values in it. It’s proved to be an amazing superfood having some excellent antioxidant and anti-proliferative properties (2).
This green leafy vegetable is an impeccable source of dietary fibers, which helps reduce weight in the healthiest possible ways.
Spinach is rich in vitamins and minerals and has negligible calorie content, making it an ideal vegetable for weight loss without crashing the energy.
Furthermore, thylakoids in spinach help suppress hunger and aids in weight loss. (3)
So, when Popeye the Sailor ate spinach, it was not just a cartoonish thingy!
- 2. Berries
If you’re someone who likes to treat their taste buds well, then berries are the option for you. Berries being deliciously healthy can conveniently be incorporated into your smoothies without second-guessing.
The high fiber and low-calorie content make them a perfect choice for your weight-loss smoothies. (4)
- 3. Green tea powder
Catechin-polyphenols and caffeine in green tea powder are two key components aiding in weight loss. It works by boosting thermogenesis and fat oxidation in the body, upon consumption which eventually improves overall weight maintenance. (5)(6)
Considering the scientific proofs, Green tea extract in your smoothie is going to get you tremendous results.
- 4. Beetroot
Another supremely beneficial weight loss vegetable that you can add to your smoothies for a healthy weight loss is beetroot. Beetroots have high water and low-calorie content that is ideal to be consumed daily if you’re seeking weight loss. (7)
Furthermore, the fibers in beetroot improve satiety and overall metabolism, causing a balanced weight loss. (8)
- 5. Ginger powder
The anti-obesity effects of ginger powder are backed by extensive scientific research. A significant component named gingerol in ginger is responsible for its digestion boosting properties. (9)
Smoothies to avoid if you are seeking weight loss
As explained before, your smoothie’s good and bad impact depends on what you choose to add to it. The worst smoothie you will ever have while struggling with weight loss is probably the one with high calorie and sugar content.
It is essential to understand here that the smoothies you buy from restaurants and malls usually contain an uncountable amount of sugar and calories.
The best thing you can do to avoid extra sugar in smoothies is to make yourself one at home. Count your daily calorie requirement, find a healthy recipe and kick-off!
Losing weight is a no-brainer as long as you incorporate the proven methods and techniques without burning yourself out. Combining physical activities and healthy meal plans together to achieve a healthy weight is the right formula.
Nothing done alone would get you desirable results. With that said, don’t be hard on yourself; weight loss is very much of an achievable task, especially by adding any of the smoothies as mentioned earlier to your diet.
You can always spice things up to your liking but all should be still stay in the most healthiest way possible.
I hope this article was helpful and I hope it gave you the value that you are looking for. If you have any questions or comments you can leave them below and I will be more than happy to engage with you as normal.