A green smoothie for weight loss is a simple way of making smoothies if one aims to choose a healthy way of making smoothies with a bunch of green ingredients to lose weight and lead a healthy lifestyle by replacing high-calorie unhealthy beverages.
This recipe post will take you to make a smoothie recipe in many ways, particularly with an aim to stay healthy and keep weight in check.
There is no one way to make a green smoothie recipe but several alterations and modifications can make several recipes of healthy green smoothies that appear green in colour but at the same time that are healthy too.
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What ingredients make a green smoothie?
In order to make a healthy green smoothie for breakfast, meal replacement or for weight loss, using healthy low-calorie ingredients as well as nutrient-rich ingredients to keep you full is a key choice to have a successful weight loss plan.
Check out the list below with some of the main and common ingredients used to make a weight loss smoothie to lose belly fat as well as overall weight.
Spinach
Spinach is the main ingredient other than kale to make green smoothies. Using a bunch of this low-calorie, low-fat, and high fibre green leafy vegetable to make a smoothie is the simplest way of adding spinach to your diet.
It consists of calcium, phosphorous, magnesium and several other nutrients. Its high fibre and water content do not increase the appetite and keep you feeling full until the next meal. This avoids the unnecessary munching of unhealthy foods.
Kale
Spinach is one of the simple and best choices to make while making a green smoothie for weight loss.
Including just kale or combining it with spinach can make a nutrient-packed smoothie as Kale is a rich source of several vitamins(A, C and K) and is also a high source of calcium.
It is low in calorie value and high in fibre green leafy to be eaten raw or slightly cooked and reap the benefits of losing weight with regular consumption.
Adding kale to the daily diet in any form such as a smoothie or salad is a healthy way of using it and to go for healthy weight management.
Cucumber
This vegetable is an excellent source to choose for weight loss diet options. It is completely a fat-free vegetable and is very low in calories and can burn quickly.
Including it in the form of salads or snacking between meals or any form is essential as it acts as a fat cutter ingredient.
It is a hydrating veggie full of water content and has several health properties that act in a positive way.
Adding this ingredient to smoothies is another best choice.
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Fruits and Veggies
Fruits and Veggies are the main ingredients to make a healthy smoothie as they are low in calories and at the same time loaded with many nutrients, minerals and vitamins that are essential for the human body.
They are packed with many rich vitamins, and low-calorie foods can help or aid the weight loss process.
Avocado
This is another low carb vegetable with a completely sugar-free option. Thus, making it a healthy ingredient to make use of in veggies.
It has high fats and high fibre that is healthy and can aim to lose belly fat as well as overall weight.
Though it is a high-calorie food, its calories come from fibre and fibre keeps you full which can definitely suppress the hunger and help in going for good dietary habits.
Including it in several ways such as salad or a smoothie or a healthy sandwich can help in giving the body the most needed nutrients and vitamins it needs.
Celery
This is a low calorie and easy to digest green vegetable and is nowadays becoming a common ingredient to make beverages aiming to cut fat or belly fat.
It boosts the digestion process and helps in burning calories easily with its regular usage. Add it to soups or drinks and make use of their healthy properties.
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Seeds
Seeds such as flax seeds or other seeds such as chia seeds or hemp seeds can also be a part of the smoothie-making process or for toppings as they are healthy seeds that keep us going and are known to help shed weight.
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Green apple
An Apple a day can keep the doctor away is a saying we come across all the time and it is true as it is a healthy substitute for unhealthy snacks.
Snacking on some apples or a green apple can help the digestion process go smooth as well as it is low in carbs and low in fats.
Apples help burn the calories easily that we consume and make a good replacement for unhealthy foods.
Kiwi
The kiwis are a rich source of high fibre content as well as good water content that keeps the stomach filling and does not build up the appetite or feel hungry.
High fibre helps in reducing food intake and helps in good digestion. It is low in calories and good fibre making it a perfect fruit for including in weight loss drink.
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Parsley Cilantro and Mint
These herbs work wonders in helping with digestion as well as preventing the body from bloating and also flush away the toxins from the body. They are low in calories and the perfect ingredients to add while making green and healthy smoothies.
If the tummy is upset with flatulence issues then using these herbs in drinks can help to a certain extent and good digestion can lead to less fat deposit and help with weight loss.
low-fat non-dairy milk
Adding regular milk or whole milk can explode the drink with calories even though it is healthy and high calories may not burn and deposit as fats.
Therefore, going for low-calorie non-dairy products such as coconut milk or almond milk or oat milk are healthy versions of milk to add to smoothies.
Adding milk form in place of water can make the green smoothie a healthy and tasty drink too.
Water
If one does not prefer any kind of milk whether it is dairy or non-dairy then, it is better to go ahead and use water to make the smoothie.
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Lemon and Apple Cider Vinegar
Lemon and apple cider vinegar can help burn belly fat and also aid with better digestion. They also have many medicinal properties to cure many ailments and are totally low in calories and adding either of them to low-calorie drinks is always recommended.
low-fat greek yogurt
This is yet another option for a liquid to add to the smoothie as plain greek yogurt is low in fats and is another healthy alternative for milk.
How to make a green smoothie for weight loss?
Below are the ingredients listed that go into making a healthy smoothie or a green smoothie.
Vegetable
Vegetables such as Spinach, Kale, Avocado, Celery or Cucumber are the main green ingredients to make any green smoothie for weight loss.
They contain healthy properties that can easily burn calories throughout the day.
Each ingredient has many health benefits and can increase the metabolism rate as well as improve digestion and are loaded with lots and lots of nutrients the body needs.
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Fruits
Always adding fruit is essential as it is a healthy choice and improves the taste of the drinks and makes them more consumable.
Fruits and vegetables in the drink make you feel full as well as give the required energy essential for the day and can burn calories easily.
Common fruits that work well in green smoothies are pineapple, banana, green apple, kiwi, strawberry or any berry such as raspberry or blueberry.
Liquids
Along with fruit and green vegetable, adding low-calorie healthy liquid to blend the smoothie makes it more consumable and healthy at the same time.
Adjusting the liquid quantity as per the required consistency can be done using non-dairy milk such as coconut milk/ coconut water, oats milk, or almond milk.
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Herbs and spices
Herbs such as mint, cilantro or parsley improve the digestion and flatulence issues and make the drink perfect to solve stomach related issues along with aiding the weight loss issues.
Also, using turmeric and ginger too has amazing medicinal properties in terms of digestion etc…
Fat cutter ingredients
Adding some fat cutting ingredients such as lemon or apple cider vinegar or some cucumber, honey etc can work wonders for weight management while making a green smoothie.
Seeds
Seeds such as chia seeds and flax seeds are a good source of fibre and keep you full when added to the smoothie as they do not try to build up hunger or appetite.
Adding them to juice or smoothies as toppings or while blending can give enough calories and also helps with slow digestion without feeling hungry quickly.
Protein powders
Adding protein powders such as plant-based or artificial based adds protein to the drink to keep you full and make a complete smoothie to replace a meal.
Ice
To make the smoothie thick and cold, adding ice is preferred but is an entirely optional ingredient.
Natural sweetener
Adding honey or dates to give some sweet flavour works fine as green smoothies without sweeteners may not be easy to consume.
Overview
To sum it up, adding fruit such as green apple, pineapple, kiwi, avocado or any interesting fruits such as berries is beneficial.
Also, a vegetable such as spinach, kale, cucumber, and celery along with some non-dairy milk such as almond milk or coconut milk or greek yogurt.
Apart from these main ingredients, fat cutter ingredients such as herbs, lemon, apple cider vinegar, honey or ginger can give the smoothie a different flavour and also increase its weight loss properties.
Tips
Do not add any sweeteners as fruits contain natural sweetness in them and adding sweeteners can ruin the drink and may not help in shedding weight.
If needed add honey as it acts as a natural sweetener and is also a healthy option.
Calories
Green smoothies usually range from 150 to 200 calories and can also go up to 250 calories depending on the fruit or vegetable added.
The calories are limited as well as ingredients that go in it have a lot of fibre that keeps you feeling full with slow digestion and without feeling the need to binge on another foodstuff that can increase some pounds.
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Benefits
Weight loss
The topmost benefit is weight loss and the reason is already discussed. The reason is simple smoothie contains all low-calorie ingredients and non-fat ingredients.
Also, containing fewer carbs without any sugars makes it a perfect drink to consume during a weight loss diet routine or as a meal replacement smoothie.
Digestion
The green smoothie is perfect for digestion too as they contain ingredients that boost up the digestion or contain fibrous rich foods that can work well in speeding up the digestion as well as flushing away the toxins.
Immunity
Healthy fruits and vegetables contain a good amount of vitamins and nutrients essential in building the immune system and also aid in fighting off the ailments.
Not only the fruits and vegetables strengthen the immunity but also help improve the brain function and keep the mind and brain active all through the day.
Also, improves the metabolism of the body and makes us feel energetic when consumed on regular basis.
No sugars
The green smoothie mostly has got no sugars and this makes it a perfect low carb drink which can help in lowering the fat deposits and burning the calories easily.
Cons of green smoothie
It can be expensive to consume these smoothies often as they contain many green ingredients in the form of fruits or vegetables which can cost a lot.
The taste of the smoothie may not be yum as expected as it consists of green veggies in the raw form that may not give a delicious taste.
Tips
To make it delicious add natural sweeteners such as honey, low-fat milk or delicious fruit to make it flavorful.
Never add sugar if making it with the purpose to shed some weight.
What do we use to make a smoothie?
A piece of simple equipment such as a blender that is handy at home works fine to make any smoothie.
When to drink a detox smoothie?
I prefer to drink a smoothie early in the morning in place of regular breakfast and advise the same to the readers. Drinking it before workouts is also a good time to have them.
These smoothies contain nutrients and lots of fibre that may need us during our daily activities.
It can sometimes be hard and difficult to make morning breakfast and making a smoothie can take just a couple of minutes and makes for a healthy meal replacement.
Therefore, try to consume a fresh smoothie in the morning and enjoy their benefits later.
Having a smoothie in the morning keeps us active for the rest of the day and supplies the body with essential nutrients it requires to be active.
Having said that, it is also preferable to take them any time of the day that is between meals or during bedtime.
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Check out the below green smoothie detox with tips to make it
- In the smoothie recipe below, I am using two veggies that are kale and spinach and it is not necessary to add both the green leafy veggies.
- Can add either kale or spinach but at least one of them is necessary.
- Also, I am adding two fruits but only one fruit works fine and it can be any fruit such as pineapple, green apple, banana, kiwi or berries.
- Adding liquid to thin the smoothie is essential but it can be anything from water or low-fat non-dairy product.
- Can also use low-fat Greek yogurt to make the smoothie.
- Adding fat cutter ingredients such as lime, parsley, and ginger for good digestion.
- Ice to make the smoothie chilled and also to add some thickness.
- Topping with nuts and seeds makes a filling smoothie and healthy at the same time.
- Finally adding green veggies, a fruit, and a low fat liquid is what makes a green smoothie for weight loss.
- Adding sweeteners such as honey or dates is optional to give some deliciousness and have their own medicinal benefits.
- Check out the recipe below.
Recipe
green smoothie for weight loss recipe
An easy way of making green smoothie for healthy breakfast or to lose weight.
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Ingredients
- 1 cup baby spinach
- 1 cup kale by removing the stems
- ¾ cup pineapple/green apple
- 1 large size ripe banana
- ½ ginger (peeled)
- 1.5 teaspoon lime juice
- 1.5 cups water/ non-dairy milk (such as coconut milk or water/ unsweetened almond milk/ oats milk)
- handful of ice cubes
- 1.5 tablespoon parsley leaves
Instructions
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Take a blender jar.
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Add a bunch of kale and spinach to the blender jar.
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Add pineapple or green apple.
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Add a peeled banana that is ripe.
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Add peeled ginger as well as parsley leaves.
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Also, add some lime juice to the above ingredients.
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Add water or non dairy milk as per consistency.
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Add ice as per thickness of smoothie preferred.
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Blend all the ingredients well for at least two minutes.
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Top with chia seeds for more benefits.
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Serve chilled and enjoy in place of a meal.
Notes
- Can also substitute kale or spinach with avocado.
- Also, substituting pineapple or green apple with kiwi is also a good option.
- Adding additional ingredients such as a cup of cucumber slices or chopped celery makes the smoothie more healthier.
Nutrition
Nutrition Facts
green smoothie for weight loss recipe
Amount Per Serving
Calories 64
Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 138mg6%
Potassium 254mg7%
Carbohydrates 13g4%
Fiber 2g8%
Sugar 7g8%
Protein 2g4%
Vitamin A 2541IU51%
Vitamin C 38mg46%
Calcium 170mg17%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Faq’s
Yes, but do not totally depend on these drinks and have some other healthy foods consisting of various vitamins, nutrients, healthy fats, protein and fibre foods that are not high in calories to maintain a balanced diet routine.
Having just smoothie drinks for all the meals can create an imbalance in the body and can lead to weakness. Therefore, have them as a meal replacement or with a healthy balanced diet.
Yes, if we make it in a healthy manner and follow a low-calorie diet, it can make it a successful plan.
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Source: Yummy Indian Kitchen – Indian and International Recipes
