How To Make A Weight Loss Green Smoothie

Green smoothies are an ideal fat burning food as they are nutrient-rich, loaded with fibre and low in fat.  When building a smoothie try and include as many of the following elements as possible:-

1 cup of liquid

Healthy fats

1/2 cup of mixed berries

1/2 cup of fruit

2 cups of green leafy vegetables

Quality protein

Flavour boosters

Nutrient Boosters

 

These seven tips will help you create the perfect weight loss smoothie.

 

Tip #1: Start with water or plant milks. Plain water or plant milks like almond, coconut, hemp and cashew milk are low in fat and calories. Almond milk helps give your weight loss green smoothie a creamy texture, while making it more filling.   While it might be tempting to use milk or yoghurt, I don’t recommend putting them into green smoothies.  For non-green smoothies use Greek yoghurt for protein. You can get a lot of calcium from the leafy greens that you add. Use 2-3 cups of kale along with oranges, kiwifruit, figs and a tablespoon of chia seeds to make a smoothie that has more calcium than a glass of milk.

Tip #2: Add some healthy fats. Add 1/4 of an avocado, or a tablespoon of chia seeds or flaxseed, or some fresh coconut or some coconut butter to give your smoothie some heart healthy fats. Nut milks are good too. Healthy, plant-based fats are good for you and can help you lose weight. The fats will keep you feeling fuller for longer. Keep the fat content low, however, as too much fat and fruit in the same green smoothie might cause gas and bloating. Fat is also a dense source of calories. While calories from whole foods are better for you, too many calories from any source may sabotage your weight loss efforts.

Tip #3: Sweeten it with fruit.  Skip the honey, agave and maple syrup. Any concentrated sugars will turn a healthy, weight loss smoothie into a sugar bomb. Refined and concentrated, processed sugar will hinder your ability to lose weight.  For weight loss don’t overdo it with the grapes, bananas and sweet berries, see the list below for the fructose content of common fruits. Even though sugar in fruit (fructose) is a natural occurring sugar if we are trying to lose weight we still need to limit our intake.

Tip #4 Load up on vegetables especially the dark green leafy vegetables spinach, kale, collard greens. A good rule of thumb is 3 portions of vegetables to 2 portions of fruit.

Tip #6 Add some protein as in nuts, nut butters or a couple of spoons of Greek yoghurt.  Stay away from sweetened yoghurts.

Tip #7: Stick with fresh, whole foods. Fresh fruits, vegetables and dark leafy greens are packed full of fibre, naturally water rich, and full of nutrients that boost your metabolism. If you are looking to save money, buy frozen fruits or buy fresh in bulk and freeze for later use. Avoid canned fruit as it is often soaked in syrup and nutritionally inferior to fresh fruit.

For weight loss Smoothies work best if they are part of a healthy, whole foods diet and are incorporated into a balanced meal plan.

 

Be a Green Goddess Smoothie

Vitamin E helps the skin retain moisture and protects it from the harmful effects of free radicals.

Ingredients

1 cup of tightly packed spinach (vitamin A B C K E, fibre, calcium, magnesium, potassium, iron…wow!!)

1/2 ripe medium banana
 (vitamin B C  magnesium, potassium)

2 tblsp avocado (peeled and pit removed) (vitamin E)

1 tblsp sunflower seeds (vitamin E)

2 tblsp lemon juice

250ml unsweetened almond milk (vitamin E)

Directions

Put everything in a blender. Blend and pour. * Boost the protein and Vitamin B by adding a teaspoon of Spirulina*.

*Spirulina is well known blue – green algae which is commonly found in the salt water lakes of the Central, Southern America and Africa. This microscopic algae is important to the health of the oceans as it is at the bottom of the food chain, making it an key food source for many sea creatures. Humans too are known to have cultivated spirulina as a nutritious food source, with records indicating that the Aztecs made the special algae into dried cakes to be used as a nourishing addition to their diets.  Spirulina naturally contains a range of nutrients including amino acids, vitamins and minerals, and is rich is essential fatty acids which are needed by the body for a number of important metabolic functions.  It supports energy production and  exercise endurance.  Add spirulina to your protein balls or drink it mixed with a orange or apple juice.  Don’t eat on it’s own it would be like eating flour, well fishy flour!

 

Have a Blueberry and avocado blast Smoothie

 

1 cup of tightly packed spinach (vitamin A B C K E, fibre, calcium, magnesium, potassium, iron…wow!!)

1/2 banana (vitamin B C  magnesium, potassium)

2 tblsp avocado (vitamin E and healthy fats)

1 cup of blueberries (vitamin C K Fibre and Manganese

200mls unsweetened almond milk (vitamins E D B Calcium)

1 tsp linseeds (omega 3 fats)

1 tsp goji berries (antioxidants)

Directions

Put everything in a blender. Blend and pour.

• Flax seeds are high in Omega 3 fatty acids which are thought to help alleviate inflammation and reduce heart disease risk.
• Flax seeds are a high fibre food, containing lignans, which may help to lower cholesterol levels.
• Goji berries offer beneficial antioxidants that protect the body against chronic disease and  may contain additional properties to improve eye health.
• Vitamin D in the nut milk increase the absorption of magnesiuim