Gallon for gallon, a smoothie is the best nutritional drink you can have for losing weight and belly fat.
Refreshing and protein-packed smoothies are perfect for snacks or as an addition to breakfast or other meals. Notice I did not say as a meal replacement.
The great thing about a smoothie is you can make them however you want.
Pack a smoothie full of good-for-you nutrients and minerals. I add a little bit of Greek yogurt (Fage brand for sure) or almond milk for a creamier texture and feel. Add ice if you prefer your beverages ice-cold.
My typical smoothie contains a combination of the following ingredients:
1. Almond milk and/or Greek yogurt
2. Berries – strawberries, blueberries, raspberries
5. Greens – usually kale or spinach
6. Protein powder (optional, if you are not getting enough protein in your meals) – I prefer Naked Whey protein powder because it is 100% grass fed Pure whey protein with zero additives. Naked Whey has no artificial sweeteners, flavors, or colors and is GMO-free, growth hormone free, soy free and gluten-free.
I try not to add too much fruit to my smoothies. Because smoothies can obstruct belly fat loss.
A quick and easy nutritionally dense smoothie. Substitute your favorite berries and leafy, green vegetables.
- .5 Cup Almond Milk
- .5 Cup Greek Yogurt
- .5 Cup Kale
- .5 Cup Sliced Banana
- .5 Cup Frozen Strawberries
- 2 Tbsp Protein Power, "Naked Whey"
Blend all together and serve.
Extra smoothie ingredients
Depending on your overall heating habits, there are other healthy ingredients that can be added.
For example, if you are not including healthy fats in your meals, then I suggest adding one or more of these items list below to your smoothie. Healthy fats are essential for the body to absorb vitamins!
- full-fat yogurt
- chia seeds
- coconut oil
Smoothie Nutritional Values
The following table shows the nutritional values of the ingredients that go into my typical smoothie. When I was doing research on the nutritional values, I was surprised by the pineapple values. I did not know pineapple had as much fiber and potassium as it does! Also, I knew that kale and spinach were high in nutritional value. But the vitamin A and K values are astounding!
Note: Right click on the image to open a large view in a new tab.
By making your own favorite smoothie, you know exactly what is in it.
With the popularity and healthiness of smoothies, pre-packaged smoothies and mixes are available in stores and online. Unfortunately, these lightly processed foods have additional ingredients added. The additional ingredients are added in the processing stage to add stability and maintain freshness during shipping to stores and while on the grocery shelves.
A typical packaged smoothie ingredient list may look like:
Ingredients: Water, sugar, strawberries, banana puree, dextrin (soluble dietary fiber), natural flavors, citric acid, colored with vegetable juice and beta carotene, guar gum, pectin, ascorbic acid (vitamin C), xanthan gum.
My response is NO THANK YOU! No to sugar, dextrin, guar gum, and xanthan gum. Everyone knows what sugar is. The other three items are used as thickening, stabilizing, suspending, and binding agents. They are known to cause digestive distress in some people and lead to gas, bloating, diarrhea, loose stools, and in some instances interact with prescribed medications.
Another packaged smoothie product ingredient list looks like this:
Ingredients: Water, Greek Style Low Fat Yogurt* (Skim Milk, Milk Protein Concentrate, Cream (Milk), Enzymes, Cultures), Cane Sugar, Less than 1% of: Whey Protein Concentrate (Milk), Pectin, Natural Flavors, Citric Acid, Vegetable Juice (added for color), Sucralose, Stevia Extract, Acesulfame Potassium.
This one is a BIG, FAT NO! For starters, Greek Yogurt should have only TWO ingredients, milk and culture. I am not going to bother describing the other chemical concoctions being added.
I love smoothies! The best smoothies are nutrient-dense, providing vitamins and oils necessary for good health and weight loss. Good smoothies also have some dietary fat. Smoothies are a easy way to get the extra nutrition you need.