Green smoothies have become a fan favorite among healthy eaters for good reason. In just a few minutes, you can whip up a convenient and delicious drink loaded with nutrition.
However, not all green smoothies are created equal when it comes to supporting your weight loss goals. Some recipes may unknowingly add extra fat, sugar and calories, pushing the scales in the wrong direction.
In this article, we’ll dive into the potential health benefits of green smoothies and provide you with essential tips for making the best green smoothies for weight loss.
Green Smoothie Benefits for Weight Loss
What sets green smoothies apart from regular smoothies is their inclusion of dark leafy green veggies, such as spinach or kale. This addition gives them their vibrant green color and provides a low-calorie nutritional boost that supports your weight loss efforts.
Some of the weight loss benefits of green smoothies include:
- Convenience and taste: With just a few simple ingredients and less than 10 minutes of work, green smoothies make an easy and nutritious meal or snack.
- Boost of fiber: Thanks to the whole fruits and veggies blended into these smoothies, you get a healthy dose of fiber that keeps hunger at bay. Additionally, fiber aids in digestive health, reducing bloating and discomfort.
- High in protein: By adding ingredients like non-fat Greek yogurt, almond butter or peanut butter to your green smoothies, you can increase your protein intake. Protein is essential for supporting lean muscle mass, keeping your metabolism firing and ensuring you feel satisfied.
- Increases fruit and veggie intake: Green smoothies often contain two to three servings of fruits and vegetables. Research consistently shows that higher fruit and veggie intake is linked to healthier weight management.
- Improves hydration: Staying hydrated is important for weight loss success, and green smoothies can help you achieve that by providing a refreshing and hydrating boost, reducing false hunger signals.
Best Ingredients for Healthy Green Smoothies
Another great benefit of green smoothies is their versatility, allowing you to create the perfect blend for your nutrition goals and taste preferences. But it’s essential to start with the right ingredients.
Here’s a fool-proof formula for building your perfect healthy green smoothie.
- Pick your greens. Spinach and kale are the most popular, but beet greens, collards, swiss chard and celery are also excellent choices.
- Add some fruit. Mango, pineapple, banana, apple, mixed berries and peaches all blend well into green smoothies.
- Boost your protein: Non-fat Greek yogurt and protein powders are excellent additions to amp up the protein in your green smoothie, so you feel full and satisfied. Nutrisystem Shake Mix provides 15 grams of protein and six grams of dietary fiber.
- Choose a liquid: Unsweetened almond milk, light coconut milk, coconut water and tap water all help ingredients blend into a smooth consistency without adding many calories.
- Experiment with extras: Flaxseed, matcha powder, chia seeds, hemp seeds, peanut butter powder, cocoa powder, vanilla extract and mint extract are just a few low-calorie add-ins you can experiment with to boost flavor and nutrition.
5 Tips for Making the Best Green Smoothies
Once you have your ingredients on hand, follow these simple tips to create smooth, satisfying and nutritious green smoothies for weight loss:
- Use a good blender: Invest in a high-quality blender to ensure a smooth and consistent texture.
- Layer your ingredients: Place leafy greens at the bottom of the blender with your chosen liquid to ensure even blending and avoid pieces getting stuck to the sides. You may try blending the liquid and the greens first, then add the remaining ingredients.
- Use frozen bananas: Freeze bananas ahead of time. They’ll add a rich creaminess to your smoothie.
- Freeze greens in bulk: Buy and freeze leafy greens in bulk to ensure you always have fresh ingredients on hand.
- Adjust liquid as needed: Add more liquid until you achieve the desired consistency of your smoothie. If you’re worried about adding calories, just add plain water until you get to your preferred consistency.
5 Easy Green Smoothie Recipes for Weight Loss
Ready to get blending? Use these green smoothie combinations for inspiration. Each is under 300 calories and is easily customizable to suit your preferences.
1. Basic Green Smoothie
- 2 cups fresh spinach or kale leaves (stems removed)
- 1 ½ cups unsweetened almond milk
- 1 cup frozen fruit of choice
- 1 medium frozen banana
- Ice cubes (as needed)
Approximate Nutrition Info: 260 calories, 50 grams carbs, 4 grams fat, 6 grams protein, 8 grams fiber
On Nutrisystem, Counts As: 2 SmartCarbs, 2 Vegetables and 1 ½ Extras
2. Protein-Packed Green Smoothie
- 1 cup spinach leaves
- 1 cup unsweetened almond milk
- 1 frozen banana
- 1 cup frozen mixed berries (blueberries, raspberries or strawberries)
- ½ cup plain non-fat Greek yogurt
- ½ tsp. vanilla extract
- 1 tsp. honey
- Ice cubes (as needed)
Approximate Nutrition Info: 290 calories, 50 grams carbs, 3 grams fat, 15 grams protein, 9 grams fiber.
On Nutrisystem, Counts As: 2 SmartCarbs, ½ PowerFuel, 1 Vegetable and 2 Extras
3. Matcha Green Smoothie
- 1 tsp. matcha powder
- 1 cup fresh spinach leaves
- 1 ½ cups unsweetened almond milk
- ½ frozen banana
- ½ cup frozen pineapple chunks
- 1 tsp. honey or maple syrup
- Ice cubes (as needed)
Approximate Nutrition Info: 244 calories, 50 grams carbs, 3 grams fat, 3 grams protein, 6 grams fiber.
On Nutrisystem, Counts As: 1 SmartCarb, 1 Vegetable and 2 ½ Extras
4. Vegan Green Smoothie
- 1 cup fresh spinach leaves
- 1 cup unsweetened almond milk
- ½ frozen banana
- 1 cup chopped mango (fresh or frozen)
- 1 Tbsp. powdered almond butter
- 1 Tbsp. flaxseeds
- Ice cubes (as needed)
Approximate Nutrition Info: 290 calories, 40 grams carbs, 9 grams fat, 10 grams protein, 10 grams fiber
On Nutrisystem, Counts As: 1 ½ SmartCarbs, 1 ½ PowerFuels, 1 Vegetable and 1 Extra
5. Nutrisystem Banana Chocolate Green Smoothie
- 1 cup spinach leaves
- 1 ½ cups unsweetened almond milk
- 1 medium frozen banana
- 2 scoops Chocolate Nutrisystem Shake Mix
- ½ tsp. vanilla extract
- Liquid stevia, to taste
- Ice cubes (as needed)
Approximate Nutrition Info: 280 calories, 40 grams carbs, 6 grams fat, 19 grams protein, 11 grams fiber.
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, 1 Vegetable, 1 ½ Extras
3 Tips for Ordering Low-Calorie Green Smoothies: On-the-Go Options
Don’t have time to make your own green smoothies at home? When you’re in a rush and need to grab a green smoothie on-the-go, keep these tips in mind to choose a low-calorie option:
- Check the ingredients and nutrition facts: Opt for smoothies with leafy greens, fruits and minimal added sugars.
- Customize your order: Don’t be afraid to customize your smoothie to suit your preferences and nutritional goals.
- Watch the size: Consider ordering a smaller size or sharing a larger smoothie to keep the calories in check.
Summing it Up
Green smoothies are more than just a trendy drink; they are a powerful ally in your weight loss journey. These satisfying drinks are packed with nutrition, convenience and endless flavor possibilities to support your health goals.
Remember, making healthier choices doesn’t have to be complicated; it just takes a little ingredient know-how. If you need some help, Nutrisystem has many convenient meal and snack options that you can count on to provide the right ingredients to help you reach success. Get started with a weight loss plan today!
References
- Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013;5(4):1417-1435. Published 2013 Apr 22. doi:10.3390/nu5041417
- Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein – its role in satiety, energetics, weight loss and health. Br J Nutr. 2012;108 Suppl 2:S105-S112. doi:10.1017/S0007114512002589
- Nour M, Lutze SA, Grech A, Allman-Farinelli M. The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies. Nutrients. 2018;10(11):1626. Published 2018 Nov 2. doi:10.3390/nu10111626
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