I wanted to talk a little bit more today about how incorporating smoothies into your diet can help you with your weight loss. I think it's always good to look at different ways of losing unwanted weight. Let's get started and dive deeper into the pros and cons of smoothies.
A lot of people have asked me whether drinking smoothies is good for weight loss. The simple answer is a yes, provided that they don't contain too many calories. One of the most common mistakes I see people make is that they pack their smoothies full of fruit and neglect to add any protein. Juicing a lot of fruit together always seems like a great idea, however, as healthy as fruit is, it does have calories and they do add up. If you replace a meal with a smoothie, try to add a bit of protein to avoid feeling hungry too soon.
Remember that to be a sufficient meal replacement, the smoothie needs to hold off hunger until your next meal. If it doesn't you could end up overeating.
Here are some of the main pros and cons of smoothies for weight loss.
- Following a smoothie diet for a short duration of time will ensure that you get plenty of fruit and vegetables in your diet which is an essential part of healthy living.
- Drinking a smoothie is convenient. If you've had a busy hectic day, it can sometimes be hard to sit down and plan a low-fat meal. Drinking a smoothie as opposed to grabbing a take away is obviously much more beneficial.
- Smoothies can allow you to pack essential rare nutrients into one meal. A well-designed smoothie can help you get all your nutrients in just one serving.
- Having a smoothie as a meal replacement for a diet can save you larges amounts of time. If you're trying to lose weight and have to cook special meals each night, it can take up a lot of your time. Drinking a quick smoothie that you've prepared in bulk can save you hours.
- It promotes absorption. Starting off your day with a smoothie can give you an incredible kick start to the day. Smoothies are highly concentrated, and packed full of nutrients which get absorbed into your stomach almost instantly.
- Vegetables for breakfast. This can sound gross, but the chances are that if follow the right recipe you can make delicious smoothies containing vegetables for breakfast without any bad tastes. You can then go about your day with the knowledge that you've already consumed a large amount of your daily recommended intake of vegetables and it's still morning.
- When you drink smoothies you lose out on fiber. As I outlined in my last email, breaking down fruits and vegetables into a juice results in the loss of fibrous materials. Remember that fiber helps keep you feeling full. One way to get around this is to ensure that you eat at least one real meal per day with plenty of foods packed with fiber. Nuts, seeds, peas, cereals, avocados, lentils, kidney beans, pears, quinoa and oats all contain great amounts of fibre.
- Smoothies are concentrated. Unfortunately, drinking a smoothie can mean that you are consuming a highly concentrated amount of natural sugars.
- Overindulging can be a problem when making smoothies. Sometimes it's easy to think that a juice contains far less calories than it does when looking at the liquid form. Be mindful of what ingredients your using. If you have any doubts you can use this calorie counter here.
- Liquid meals empty from the stomach much faster than solid foods. This can leave a person feeling hungry sooner.
Here are a few things you can add to your smoothies that will help with your weight loss.
- Whey Protein will help keep you feeling full for longer.
- Green tea powder (Metcha) speeds up your metabolism and burns calories.
- Spinach is packed with iron and is low in calories.
- Flaxseeds are full of omega-3 fatty acids and fiber.
- Blueberries contain antioxidants, which research suggests may have cancer-fighting properties.
- Oats are full of fiber and energy which will help fight off your hunger cravings.
- Beetroot consumed in a smoothie provides an excellent source of fiber, magnesium and iron.
Tips for success:
Try sticking to these few tips to maximise your success with smoothies.
- When making your smoothies try to stick to mostly vegetables. They contain fewer calories and lower amounts of sugars than fruit.
- If you do make a smoothie with fruit, make sure you stick to low glycemic fruits. Fruits such as cherries, pears, apples, oranges, grapefruit, grapes, strawberries, and plums are all great examples.
- Prepare your juices in batches. This way you will save lots of time in the long run.
The bottom line is that smoothies can be a great way to incorporate nutritious low-fat meal replacements into your diet. Remember, if you're thinking of using smoothies to replace All of your meals you'll want to ensure you don't overdo eat. I recommend drinking nothing but smoothies for no longer than 3 weeks. Anything longer and you'll risk losing out on large amounts of fiber and nutrients which are lost through liquidising food.
If, however, you're using a smoothie to replace only one of your meals each day, you should have no problems with continuing this as part of your weight loss regime.
Whenever you use a smoothie to replace a meal make sure enough components are combined to constitute a complete meal. Try to include: a protein source, berries, fruit, omega 3 fatty acids like flax oil, yogurt or another probiotic supplement, nutritional yeast and any other quality food or supplement replacement.
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