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How to Make a Green Smoothie for Weight Loss

green smoothies for weight loss
Written by Health Coach Drew

Green smoothies are the perfect tool for weight loss.  Properly made green smoothies are delicious, low in fat, and loaded with nutrients and fiber. They are great for helping you burn fat, decrease craving for unhealthy foods, and lose extra weight. They also help increase your energy, improve digestion, decrease bloat, clear mental fog and sleep better.

Not all green smoothies are the same, however.  Your smoothie is only as healthy as the ingredients you put in it.

Here are seven tips to make a yummy green smoothie that will help you lose weight.

Base Liquid:

Start your smoothie by adding a liquid base. Use non-dairy, plant based milks or water. Plant based milks are naturally low calorie and low fat, but also add in more texture and flavor than water and make it a little more filling. Coconut milk, hemp milk, and nut milks create a wonderful liquid base for your beverage.

Avoid dairy such as milk or yogurt as your base. They add additional calories and unnecessary fats into your smoothie which could counter your weight loss goals.  Dairy is also associated with food sensitivities and other health risks such as cancer, and heart disease.

Whole Foods:

Choose fresh whole foods to make your smoothie. Fruits, vegetables, leafy greens, nuts and seeds are packed with micronutrients and fiber that will help boost your metabolism. Chose fruits and veggies that are high in fiber, low in calories and sugars for the best weight loss results. Among the best foods to use include kale and other leafy greens, broccoli, apples (with skin), bananas, oranges, cucumber, carrots, pumpkin, and celery.

Buy your fruits and veggies fresh or frozen. Frozen fruits and veggies are often less expensive than fresh, which can help when your budget it tight.  Another benefit of frozen fruits and veggies is that they are picked at peak ripeness, therefor even more nutrient rich than those items that are picked early to stock supermarket shelves.

You can also hit your local farm market and stock up on fresh, bulk produce and freeze it yourself.

Do not buy canned fruits and vegetables for your smoothie.  These often have additives and are less nutritious than fresh or frozen.

Healthy fat:

Fat is an essential nutrient that plays an important role in your body’s overall functions. Adding in a bit of healthy plant-based fat to your smoothie actually helps you lose weight. Add in fats from seeds such as flax o chia, or avocado. Fat free is one of the main weight loss lies that people fall for.

Be careful not to add too much.  Just a tablespoon of seeds or a quarter of an avocado is enough.  Too much fat will add in too many calories and not help you lose weight. Higher fat content combined with fruit may also cause bloating and gas.  A little goes a long way.

Sweeteners:

Skip the sweeteners like honey or maple syrup and use fruit to sweeten your smoothie. Sweet fruits like mangos or ripe bananas add nice mild sweet to your smoothie without creating an over concentration of sugars that will negate the weight loss benefits of your drink.

If you find that you still need a sweeter smoothie, try adding dates for a while until you can ween yourself off them altogether. Dates have highly concentrated sugars and, while better than other sweeteners, should be minimized.

Protein Powder:

Added protein helps you feel full and satisfied from your green smoothie. Choose a high-quality plant-based protein powder to mix into your smoothies. Kale, goji berries, chia seeds and other high-protein ingredients also help to boost your beverage’s protein content. Raw oats add healthy fats, fiber, and protein. They also bulk up the texture, making your drink more filling.

Green Smoothie Meal Replacement:

A great way to boost your weight loss is to replace one meal a day with a green smoothie. This lowers your daily caloric intake while boosting your daily fiber and water intake, which is very helpful for losing weight.

Green smoothies as a meal replacement fills you up without making you feel hungry.  Breakfast is a great time for a smoothie meal. It starts your day off with a healthy, nutrient rich meal, making it less likely that you will crave unhealthy foods later in the day.  It’s a great way to clean up your diet and introduce more healthful foods into your daily routine.

As a base recipe, use 8 ounces of water or plant milk, 2-3 cups of veggies/packed leafy greens, and 2 pieces of fruit, a healthy fat and protein powder. Blend it up and enjoy!

It’s All About Lifestyle:

Green smoothies are a great tool to help you lose weight, but be careful not to rely on them as your only tool. In order to create lasting, sustainable weight loss, other dietary changes are necessary.  One smoothie a day coupled with a cheesesteak for lunch and pizza for dinner will have little to no health or weight loss benefit.  Clean up your diet in other areas.

Adding healthy green smoothies into your diet is a quick and easy, all-natural way for busy people to improve their health and lose weight. There are lots of delicious recipes that are quick and easy to make and won’t break the bank.

Whether you are just trying to lose the last 5-10 lbs or you want to lose 30 lbs or more, I encourage you to watch this FREE video presentation and try my Smoothie Diet Program to see how effective detox smoothies for weight loss can be.

lose weight with smoothies

About the author

Health Coach Drew

HI, MY NAME IS DREW. I’m a certified health coach and nutrition expert. My goal is to take the confusion out of weight loss and healthy living and make it simple for everyone. Take The 21-Day Smoothie Diet Challenge

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