Easy to Make Smoothies to Lose Weight

If you had the power to make your life better in just 30 seconds, would you use it? Well, that power is yours. With the simple push of a button, you can blend up weight loss smoothies that turn your body into a hyper-efficient fat-burning machine. Weight loss smoothies rev up your metabolism, tone and define your muscles, and turn off the genes that contribute to fat storage and a myriad chronic health issues.

All you need is a blender and the perfect weight loss smoothie.

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Healthy smoothies for weight loss are made with the right blend of weight loss foods that are scientifically proven to decrease body fat. Some of the common ingredients we include in these smoothies for weight loss are:

• Protein powder for weight loss: these powders are low in sugar or other sweeteners, low in calories, and rich in high-quality protein that, in combination with strength exercises, will help build metabolism-boosting muscle mass
• Healthy fats: healthy fats like nut butters, avocado, and MCT oil will help to slow digestion to keep you fuller longer to prevent overeating
• Fiber: consuming fiber-rich ingredients like chia seeds, flaxseeds, hemp seeds, leafy greens, and oats can help prevent spikes in blood sugar that can lead to the storage of carbs as fat
• Low sugar: fruit is the base of all smoothies, and because fruit naturally contains sugar, there's no need to add extra sweeteners like honey, orange juice, or frozen yogurt that only serve to add empty calories

Do smoothies for weight loss actually work?

When you replace your standard breakfast with a weight loss smoothie, you can lose weight.

On the Zero Belly Smoothies diet, a 39-year-old emergency-response adviser from Katy, Texas, Fred drank Zero Belly Smoothies as part of his weight-loss program. "I noticed results in the first week," he says. "It really was amazing." Fred lost 21 pounds and 5 inches off his waist over the next six weeks.

Ohio's Martha Chesler, 52, who lost 21 pounds and 7 inches off her waist in less than 40 days, had the same experience. "I saw results immediately," she says.

In fact, in our original Zero Belly Test Panel of more than 500 men and women, many lost up to 16 pounds in the first 14 days. Now you can achieve results like these even more quickly with this carefully created, highly effective collection of Zero Belly Smoothies.

The best weight loss smoothie recipes for every flavor preference.

Here's just a selection of the amazing weight-loss smoothies you'll find in the book— Zero Belly Smoothies!

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For this selection, I asked the country's top nutritionists to share with me their favorite weight loss smoothies, keeping the best weight loss foods in mind, and the results are all delicious and nutritious. Pay attention to the protein counts—if it's under 25 grams, you don't want them as a meal replacement, but rather paired with a meal.

All recipes serve one unless otherwise indicated.

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by Isabel Smith, MS, RD, CDN

"I really love this weight loss smoothie because it tastes super-decadent, but in reality is just loaded with a ton of natural, unprocessed, and healthful ingredients. The cocoa powder is a good source of flavonoids that are both brain and heart-healthy, and also makes the smoothie taste like I've added a ton of chocolate. In addition to the healthy cocoa, this smoothie also has other healthy ingredients like raspberries that are a source of immune-boosting vitamin C, and the spinach that's a source of energizing B vitamins. If I have this smoothie post-workout, I'll also add a plant-based protein like sprouted rice or pea protein to help my muscles recover more quickly."

• ½ banana
• 1 handful spinach
• ½ cup raspberries
• 1 tablespoon almond or cashew nut butter
• 2 tablespoons raw cocoa powder
• 10 oz unsweetened almond, hemp or coconut milk
• 1 scoop or serving plant-based protein powder (optional)

NUTRITION: (With scoop of protein) 391 calories / 15 g fat / 38 g carbs / 12 g fiber / 12 g sugar / 34 g protein
NUTRITION: (Without scoop of protein) 257 calories / 15 g fat / 32 g carbs / 11 g fiber / 10 g sugar / 8.6 g protein

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by Kristin Reisinger, MS, RD, CSSD, founder and owner of IronPlate Studios

"Combining a non-dairy, low-calorie smoothie first thing in the morning with a roughly even portion of high-quality protein and good carbs is a great start to anyone looking to lose weight and be healthy. Starting the day off with a smoothie such as this will pull your body out of it's overnight fasting state, and the carbohydrates from healthy, mixed berries combined with high-quality protein will give you the quick energy and protein uptake your body needs first thing in the morning without being 'too much."

• ½ cup frozen mixed berries
• Handful of spinach
• 8 oz unsweetened Silk almond milk
• 1 scoop plant-based vanilla protein powder (Reisinger uses VegaOne Vanilla Performance Protein)

NUTRITION: 230 calories / 2.5 g fat / 20 g carbs / 5 g fiber / 7 g sugar / 26 g protein

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by Cassie Bjork, RD, LD of Redefined Weight Loss

"This is my go-to smoothie recipe for weight loss because it contains a balance of protein, fat, and carbs which promote stable blood sugar levels, and in turn, your pancreas can secrete your fat-burning hormone, glucagon! And it's so good, you can drink one every morning and not get sick of it."

• ½ banana
• 1 tablespoon of cashew butter
• ¼ cup full-fat coconut milk
• 2 scoops dairy-free PaleoMeal protein powder
• 1 scoop of Espresso Dynamic Greens
• 2-3 ice cubes

NUTRITION: 315 calories / 21 g fat / 26 g carbs / 4 g fiber / 9 g sugar / 14 g protein

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by Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RD, CDN, CFT, The Nutrition Twins

With such a low protein count, this smoothie wouldn't qualify as a meal replacement, but it does pair well with an omelet, as the nutritionists suggest. Serves 3.

• 1 frozen, very ripe banana
• 1 Tbsp fresh parsley (or cilantro)
• ¾ cup spinach, loosely packed
• 1 tsp ginger, grated
• ¾ cups curly kale, stems removed, loosely packed
• ½ cup carrots, chopped
• 1 tsp lime juice
• 8 ounces water
• 4 ice cubes

NUTRITION: 58 calories / 0 g fat / 14 g carbs / 3 g fiber / 5 g sugar / 2 g protein

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by Jennifer Cassetta, MS, CN, clinical nutritionist, personal trainer

"Pumpkin pie without the pie, all year round? Yes, please! Pumpkin is a good clean burning carbohydrate and when you add the protein powder you'll balance your blood sugar as well as add the perfect components for a post-workout recovery meal."

• 1 cup canned pumpkin
• ½ banana
• 1 cup coconut or almond milk
• 2 tablespoons of chopped pecans
• 1 teaspoon pumpkin pie spice
• ¾ scoop Vega Vanilla protein powder
• Handful of ice cubes

NUTRITION: 331 calories / 10 g fat / 42 g carbs / 11 g fiber / 17 g sugar / 24 g protein

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Fruits are like people: They come in all sorts of shapes, sizes, colors, and styles, and each has its own temperament. Some are so sweet you can barely stand it, others so bitter you avoid them at all costs. But regardless of their individual qualities, all fruits have something to offer and deserve our utmost respect.

That said, my favorites are red fruits. While there are studies linking nearly every kind of fruit to some sort of health benefit, the most evidence tends to pile up around fruits that are red or reddish, like purple or orange fruits. For example, a study in the journal Nutrition & Metabolism found that eating half a red grapefruit before a meal may help reduce visceral fat and lower cholesterol levels. Another study found that tart cherries reduce belly fat; blueberries, strawberries, and raspberries have also been linked to lower abdominal fat accumulation.

So while a number of different fruits will show up in Zero Belly Smoothies, expect many of your smoothies from this chapter to have a cool red or purple hue. That's a sign that you're getting a massive hit of antioxidants and fat-fighting fiber.

All recipes make one serving.

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Pink Lady apples are among the most nutrient-rich varieties, according to a study at the University of Western Australia. This smoothie combines the apple with vanilla and cinnamon flavors to give you a uniquely autumnal fruit drink.

• ¼ frozen banana
• ½ Pink Lady apple with peel, seeded and quartered
• ½ cup unsweetened almond milk
• 1 teaspoon flaxseed oil
• 3.14 dashes of ground cinnamon
• 1 scoop vanilla plant-based protein powder
• Water to blend (optional but recommended)

NUTRITION: 273 calories / 7.4 g fat / 27 g carbs / 5.5 g fiber / 15 g sugar / 26 g protein

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Like a light, summery bowl of oats—this is comfort food in a glass. Unless it's August and the peaches in your neck of the woods are perfect, opt for frozen peaches instead. The vanilla in the protein powder will combine with the peaches for a bright, warm, and hearty drink.

• ½ peach
• ½ frozen banana
• 2 tablespoons rolled oats
• ½ cup unsweetened almond milk
• 1 teaspoon ground flaxseed
• 1 scoop vanilla plant-based protein powder
• Water to blend (optional)

NUTRITION: 277 calories / 4 g fat / 33 g carbs / 6 g fiber / 14 g sugar / 28 g protein

Eat This, Not That!

Ginger packs high levels of health-boosting phytonutrients. But use fresh ginger: Chances are you bought that powdered ginger in your cabinet three years ago when you made a pumpkin pie, and it's been losing potency ever since. To keep fresh ginger on hand, break it into small chunks and freeze it, then allow to defrost before grating.

• ½ cup frozen strawberries
• ¼ frozen banana
• 1 cup unsweetened almond milk
• 1 tablespoon fresh ginger, peeled and chopped
• 1 teaspoon ground flaxseed
• Dash of ground pepper
• 1 scoop plain plant-based protein powder
• Water to blend (optional)

NUTRITION: 264 calories / 5 g fat / 26 g carbs / 6 g fiber / 11 g sugar / 29 g protein

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Those Hulk-colored nuts have their own special fat-burning powers. In a recent Nutrition study, two groups followed nearly identical diet and exercise regimens; however, one of the groups was fed unsalted pistachios, while the other group was not. Surprisingly enough, the pistachio group members lost more belly chub and showed better improvements in their blood glucose and cholesterol levels than the control group participants.

• ½ cup frozen raspberries
• ¼ cup pistachios
• ½ avocado, peeled, pitted and quartered
• 3 ice cubes
• 1 teaspoon vanilla extract
• 1 scoop vanilla plant-based protein powder
• Water to blend (necessary)

NUTRITION: 266 calories / 9 g fat / 18 g carbs / 5 g fiber / 8 g sugar / 30 g protein

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Valentine's Day in a glass. Don't underestimate the healing powers of dark chocolate—it's not there as a gimmick. When you combine fruit and dark chocolate (at least 70 percent cacao), you accelerate the release of butyrate, a compound made in your large intestine that tells your fat-storage genes to chill out.

• 1 frozen banana
• 4 fresh cherries, pitted
• 2 dark chocolate squares
• 1 teaspoon vanilla extract
• ½ cup unsweetened almond milk
• 1 scoop vanilla plant-based protein powder
• 2 ice cubes
• Topping: 1 more cherry

NUTRITION: 280 calories / 3 g fat / 35 g carbs / 6 g fiber / 17 g sugar / 28 g protein

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As fruits go, bananas and peaches are polar opposites: bananas provide fiber and a rich consistency, while peaches add antioxidants for very few calories.

• 1 cup frozen peaches
• ½ banana
• 1 cup unsweetened almond milk
• 1 teaspoon vanilla extract
• ⅓ cup vanilla plant-based protein powder
• ½ cup ice cubes
• Water to blend (optional)

NUTRITION: 287 calories / 3 g fat / 36 g carbs / 5 g fiber / 22 g sugar / 29 g protein

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Popping into a juice bar for a cold cup of extruded kale juice may be all the rage, but when it comes to both nutritional impact and weight-loss power, juices can't hold a candle to smoothies.

• First, most commercial juices use apple juice, which is a high-sugar, low-nutrient base. (Most of the nutritional impact of an apple is in its skin, not the white pulp where most of the juice is extracted from.)
• Second, juicing strips all the natural fiber out of produce: the rough stuff is what makes it good.
• And third, juices lack fat and protein; without these crucial elements, you're getting no fat-burning, metabolism-boosting benefits.

Next time you want to drink your veggies, blend up one of these seriously nutritious recipes from the book Zero Belly Smoothies.

All recipes make one serving.

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Putting lemon in your blender is like taking out a nutrition insurance policy for your smoothie. That's because a significant percentage of the antioxidant polyphenols in any food or drink break down before they reach your bloodstream. But researchers at Purdue University discovered that adding lemon juice to the equation helped preserve the polyphenols.

• ½ lemon, peeled and seeded
• ½ frozen banana
• 1 cup kale
• ½ cup unsweetened almond milk
• 1 scoop plain plant-based protein powder
• 3 ice cubes
• Water to blend (optional)

NUTRITION: 254 calories / 7 g fat / 20 g carbs / 5 g fiber / 10 g sugar / 30 g protein

Eat This, Not That!

This is the world's most overlooked superfood: Studies show that parsley is actually denser with nutrients than kale, dandelion greens, or romaine lettuce. Combine it with superheroes like watercress and chia and you've got a mighty fat-fighting drink.

• ¼ cup fresh parsley (include the stems)
• ½ cup watercress
• ½ cup frozen strawberries
• ½ frozen banana
• 1 teaspoon chia seeds
• 1 scoop plain plant-based protein powder
• Water to blend (optional)

NUTRITION: 214 calories / 2 g fat / 22 g carbs / 4 g fiber / 10 g sugar / 28.5 g protein

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We think of romaine lettuce as the crispy stuff at the bottom of a Caesar salad, but it's one of the 10 most nutritious vegetables around, and higher in fiber than almost any other form of lettuce. And because it's mostly water, it makes this smoothie a real thirst-quencher.

• 1 cup romaine lettuce
• ½ cup spinach
• ½ apple with peel, seeded and quartered
• 1 tablespoon chia seeds
• ½ cup unsweetened almond milk
• 1 scoop plain plant-based protein powder
• Water to blend (optional)

NUTRITION: 280 calories / 5.8 g fat / 27 g carbs / 10 g fiber / 12 g sugar / 201 g protein

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Combining hemp and chia seeds gives you a superdose of omega-3 fatty acids. And hemp seeds, by weight, provide more protein than even beef or fish.

• ¾ cup baby kale
• ½ frozen banana
• 1 teaspoon hemp seeds
• ½ tablespoon chia seeds
• ½ cup unsweetened almond milk
• 1 scoop vanilla plant-based protein powder
• Water to blend (optional)

NUTRITION: 270 calories / 6 g fat / 26 g carbs / 6 g fiber / 10 g sugar / 29 g protein

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I can't recommend green tea enough as a smoothie enhancer. In fact, people who drink green tea regularly have nearly 20 percent less body fat than those who don't, according to one 10-year Taiwanese study. And EGCG, the unique ingredient in green tea, can deactivate the genetic triggers for diabetes and obesity.

• 1 cup green tea
• ½ frozen banana
• 2 tablespoons fresh lemon juice
• ⅛ avocado
• 1 scoop vanilla plant-based protein powder
• Water to blend (optional)

NUTRITION: 245 calories / 6 g fat / 23 g carbs / 5 g fiber / 11 g sugar / 26 g protein

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Have you ever heard of the "health halo"? It's a term nutrition experts use to describe foods that use a healthy-sounding word like natural on their labels, or add ingredients that people think of as good for you ("Now with chia!"), but which are really junk at heart.

These smoothies are the reverse of that theory. These drinks are tremendously nutritious—packed with as much, or more, fiber, protein, and healthy fats as any other drinks in the whole book. But they seem like they're bad for you. How can drinks that seem like they came right from the ice cream shop flatten your belly so effectively?

These are the drinks you'll whip up on a night when you want something to satisfy your ice cream jones. They're the recipes you'll lean on when your kids are complaining that they want something sweet for dessert. And they're the drinks you'll use to reward yourself after a hard day at work or in the gym. Deep, comforting, and delicious, these filling smoothies taste more like dessert than what they really are—powerful weight-loss weapons, compliments of the new book, Zero Belly Smoothies.

All recipes make one serving.

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If you want your weight loss smoothies to taste like dessert, this recipe should be your go-to. Four words that combine to sound like a jam session at Ben & Jerry's house. The density of the banana will have you convinced you're drinking a milkshake, while the omega-3s in the walnuts will keep your mind sharp and your belly lean.

• ½ banana
• 1 teaspoon dark chocolate morsels (dairy-free)
• ⅛ cup chopped walnuts
• 1 cup unsweetened almond milk
• 6 ice cubes
• ⅓ cup chocolate plant-based protein powder
• Water to blend (optional)

NUTRITION: 229 calories / 11 g fat / 26 g carbs / 7 g fiber / 10 g sugar / 28 g protein"

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Confession: This recipe is adapted from one of our favorites from Zero Belly Cookbook. We loved it so much we had to include it here as well. For 150-plus recipes that melt belly fat first—featuring foods you love—check out the cookbook today.

• ½ banana
• ¼ ripe avocado, peeled, pitted, and quartered
• ¼ cup black beans
• ½ cup unsweetened almond milk
• ¼ cup chocolate plant-based protein powder
• 6 ice cubes
• Water to blend (optional)

NUTRITION: 300 calories / 9 g fat / 34 g carb / 11 g fiber / 9 g sugar / 25 g protein

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Beans? In a smoothie? Use canned or pre-cooked beans for a thick, earthy protein and fiber punch. One study found that people who ate ¾ cup of beans daily weighed 6.6 pounds less, on average, than those who didn't, even though the bean eaters took in more calories.

• ½ frozen banana
• ¼ cup black beans
• 1 tsp nutmeg
• 1 cup unsweetened almond milk
• ⅓ cup plant-based chocolate protein powder
• Water to blend (optional)

NUTRITION: 280 calories / 3 g fat / 31 g carbs / 7 g fiber / 9 g sugar / 31 g protein"

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One of my favorite almond butters is Justin's. It's made with dry-roasted almonds and a bit of sustainably-sourced palm fruit oil, which lends the spread its creamy texture. (They also make all-natural peanut butter cups that will make you question everything you thought you knew about the PB-chocolate combo.)

• ¾ frozen banana
• 2 teaspoons almond butter
• ¾ cup unsweetened almond milk
• 1 scoop chocolate or vanilla plant-based protein powder

NUTRITION: 340 calorie/ 15 g fat / 36 g carbs / 10 g fiber / 13 g sugar / 20 g protein

A smoothie can be a lot of things: a pre- or post-workout boost, a cold and refreshing thirst quencher, a thick and creamy dessert, a perfectly balanced breakfast. But one thing most of us never think of when we think of smoothies: comfort food.

These recipes, from the book Zero Belly Smoothies, stake out a new territory in the smoothie landscape, a culinary point of departure into a taste realm you might not have considered. While these smoothies are still cold and refreshing, they're going to taste more like a savory soup than a bright pick-me-up.

Eat This, Not That!

This one has a kick to it, softened by the cherry aftertaste.

• ½ cup cherries
• ½ frozen banana
• 1 tsp Tabasco sauce
• ¼ lime
• ¼ cup unsweetened almond milk
• 1 scoop plant-based plain protein powder
• 3 ice cubes
• Water to blend (optional)

NUTRITION: 232 calories / 2 g fat / 28 g carbs / 3.5 g fiber / 10 g sugar / 26 g protein

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Bananas and sweet potatoes both add starch, but that's why the cinnamon is in there. Adding cinnamon to a starchy meal helps stabilize blood sugar and ward off insulin spikes, according to a series of studies printed in The American Journal of Clinical Nutrition.

• ½ cooked sweet potato, cooled, with skin off
• ½ frozen banana
• ½ teaspoon cinnamon
• 1 cup unsweetened almond milk
• 1 scoop plain plant-based protein powder

NUTRITION: 280 calories / 5 g fat / 34 g carbs / 6 g fiber / 14 g sugar / 28 g protein

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You won't even taste the secret ingredient here.

• ½ frozen banana
• ¼ cup kidney beans
• ½ cup frozen strawberries
• 4 mint leaves
• 1 cup unsweetened almond milk
• ¼ scoop plant-based plain protein powder

NUTRITION: 340 calories / 4.5 g fat / 53 g carbs / 11 g fiber / 14 g sugar / 24 g protein

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The nutty, roasted flavor of nutmeg steps in brilliantly here as a base for a delicious smoothie that will have you reminiscing about the Thanksgivings of your childhood.

• ½ cooked sweet potato, cooled, with skin off
• ½ banana
• ⅛ tsp nutmeg
• ½ tsp cinnamon
• 6 medium-sized basil leaves
• ¼ cup green tea
• 1 cup unsweetened almond milk
• 1 scoop plain plant-based protein powder

NUTRITION: 283 calories / 5 g fat / 35 g carbs / 7 g fiber / 14 g sugar / 28 g protein

Eat This, Not That!

Unlike the pumpkin spice lattes you love, this drink has actual pumpkin in it. One-third cup of pumpkin provides protein, fiber, omega-3 fatty acids, and 16% of your recommended daily intake of vitamin C — a nutrient researchers say is directly related to the body's ability to burn through fat. In fact, one study by researchers from Arizona State University showed deficiencies of vitamin C were strongly correlated with increased body fat and waist measurements.

• ½ frozen banana
• ⅓ cup pumpkin puree
• 1 teaspoon flax seeds
• ¼ tsp pumpkin spice
• 1 cup unsweetened almond milk
• ⅛ teaspoon vanilla extract
• 1 scoop plant-based plain protein powder

NUTRITION: 292 calories / 5 g fat / 33 g carbs / 7 g fiber / 14 g sugar / 29 g protein

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Source: https://www.eatthis.com/weight-loss-smoothies/

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