Are you looking for the most efficient way to eat healthy and lose fat but still have some fun with it?
Turns out the solution is not some magic pills or powders. Read on to discover how drinking healthy smoothies can help you to feel full and eat less, and even stop you putting on weight!
But that’s not all…
Here’s what I discovered over the last few years, experimenting a lot with making my own nutritious smoothies, to help me stay in peak condition - physically and mentally.
I’ve done a ton of research into what works and I’m really excited to share it with you in this blog post.
#1 Fat Busting Benefits
It may come as a surprise to you, but smoothies are an effortless way to lose weight. You don’t even need to use them as meal replacements if you’re clever with your choice of ingredients.
When looking for the right tasty addition to a smoothie, fruits like berries are a secret weight loss weapon.
This is because of flavonoids, which has been shown in studies to be one of the keys for not putting on weight. It is even suspected that blueberries can actually stop fat cells from developing.
Other things that are great for burning extra calories include green vegetables like kale, broccoli and red peppers.
To get the most fat burning potential from your smoothies, be sure to include lots of protein rich foods that will fill you up (more on that later!) so you won’t ruin your hard work by snacking later on.
Make sure your next smoothie is brimming with delicious fat burning fruit and veg and you’re well on your way to maintaining a healthy weight and even lose some pounds into the bargain!
#2 Hydration Benefits
Drinking the recommended 6-8 glasses of water can seem daunting but with smoothies, you’re already part of the way there.
We can get some of our water intake from our food and this includes smoothies, not least because lots of fruits and vegetables are quite rich in water.
Tip: you can make smoothies count even more for your water intake by starting the day with a milk based or water based version. This is a lot more hydrating than coffee, and the milk gives a nice calcium boost.
#3 Stay Fuller For Longer
If you find yourself snacking because you never feel full, the fiber in fruit or veg based smoothies could be your new best friend!
Avocado is one example of a smoothie that will leave you sated until lunchtime and curb your urge to snack and you only need half an avocado to get its benefits.
You’ll get a deliciously thick and creamy smoothie that’s full of healthy fats, fiber and protein. The end result? You’ll be full all morning!
This is a nice video I found on Avocados and weight loss. For the yummy recipe jump to 1:11
Speaking of protein, this is another good move for eating less and losing weight. You’ll also stay fuller if you load up on protein heavy smoothies, especially at breakfast time. This helps you to eat less calories as the day progresses.
For a big protein boost, pack your smoothies with things like spinach, Greek yogurt, hemp protein, cottage cheese and almonds.
#4 Reduces Cravings
I’ve talked about the fact that smoothies help you to feel fuller and the knock on effect of this is that you’ll have far fewer cravings for snacks and junk food.
For example, drinking a protein rich smoothie to start the day is the perfect way to stop cravings and keep your appetite in check until your next meal. This will help a lot with your goal of being in shape!
If you’re looking for the easiest way to consume a good amount of protein, Spinach is one of the best things to put in a smoothie. Mostly because it contains thylakoids which lessens your appetite.
#5 Better Digestion
Have you tried the genre of smoothies called “Green smoothies”? The kind of smoothies blending fresh leafy green vegetables like spinach, kale, celery or collard.
These greens in particular are alkaline foods so they are your best bet to counteract the discomfort of acid reflux and heartburn.
Feel free to throw in some other alkaline foods such as carrots, strawberries and blueberries to the ultimate in health benefits.
#6 They're Full of Antioxidants
A lot has been said about the importance of antioxidants in preventing heart disease, cancer and other diseases.
How can a smoothie help?
Add one to two teaspoons of Matcha green tea powder to your smoothies and you’ll get a big helping of antioxidants.
In fact, these two teaspoons in your smoothie contain a whopping 10 times more antioxidants than green tea!
But that’s not all…
Amongst other benefits, this can help with losing body fat. It also boosts your metabolism by several per cent.
Other foods rich in antioxidants that you can put in smoothies include grapes, blueberries, dark green vegetables and sweet potatoes.
#7 Boosts Your Immunity
Fruits and vegetables are a great source of nutrients and antioxidants for good health but some are proven to increase your immunity.
Adding sweet potato to your smoothies isn’t just a way to make them taste nice; the beta-carotene that they contain is an immunity booster.
An added bonus - it’s also good for your eyes and bones.
The purple variety has been shown to have promising effects for increasing immune response in chickens.
You can use sweet potato as a smoothie base but you’ll also want to add in other ingredients to get the taste you want.
#8 Better Sleep
With the right ingredients, smoothies can help you to get a good night’s sleep.
Other good sleep aids include kiwis and bananas.
Want to up your sleep potential that little bit more? Throw in some oats too. They contain magnesium and calcium, which studies have shown to be beneficial for superior sleep.
#9 Get a Healthy Glow
Studies have shown that drinking smoothies made from foods containing cartenoids can give you an attractive glow.
You can do the same for your skin by going for smoothies with pumpkin and mango, for example.
#10 Foods Are Digested Better in Liquid Form
Consuming fruits and vegetables in liquid form makes it easier for your body to break down nutrients and digest them.
Some ingredients in smoothies can be great if you suffer from Irritable Bowel Syndrome and other digestive issues for this reason.
Check out this Youtube video I found on how to make a smoothie that will improve your digestion and boost energy:
#11 Detoxes the Body
Because smoothies contain so many nutritious ingredients, they can be a great way to detox your system and get rid of toxins. And because you won’t be snacking, you won’t be putting lots of toxins into your body either.
Some fruits and vegetables are particularly detoxifying such as garlic, papaya and beets. They can help to cleanse your blood and help the liver to get rid of toxins more efficiently. Be sure to include these goodies in some of your smoothies for the ultimate detox drink!
#12 Boosts Your Brain
The nutrients in fruit and vegetable smoothies are often said to boost your brain function and make your mind feel clearer and studies have shown that there is some scientific basis for this.
Smoothies are a great way to easily get lots of fruit and vegetables into your day-to-day routine and if you're including things like coconut, you’ll be benefitting from the omega-3 fatty acids to help your brain to work at its best.
#13 Feel Happier
You’ll often hear people say that they feel much happier and energetic while drinking smoothies and this can be the same for you too.
Getting lots of portions of fruit and veg into your day makes you feel good and makes you more positive about your life - that’s proven scientifically.
#14 Be Less Prone to Depression
Studies have shown that folic acid can help to treat depression so you could do worse than add folate rich vegetables to your green smoothies if you’re prone to low mood.
Other good sources of folic acid are broccoli, citrus fruits, banana, peas and spinach.
#15 Boosts Calcium Intake
You can use water (filtered or spring water) as a base for smoothies but why do that when you can pack even more nutrients in by using something else?
Using dairy based smoothies is an easy to boost your calcium intake, as well as getting vital vitamins and minerals. Calcium is an important mineral for good health and plays some key roles in the body.
Besides milk, you can use kefir from milk to provide a thick, creamy base. If you’re lactose intolerant, almond milk and soy milk are good alternatives.
#16 Fights Free Radicals
Strawberries, blueberries and grapes are a good source of antioxidants and phytonutrients, both of which are protect against illness. In particular, antioxidants can tackle free radicals and play a role in fighting cancer.
#17 Catch Up On Fiber
Most fruit based smoothies are a good source of fiber and this means that you’ll be a lot closer to the 25-30 grams recommended each day for good health.
A lot of us don’t get anywhere near this but smoothies are a great opportunity to pack a lot of fiber in quickly and easily.
You’ll get the most fiber from pears, apples, avocado, bananas, oranges and most types of berry. These all contain insoluble fiber.
Want to get the most fiber possible into your smoothies? Go for raspberry as this has the highest fiber content of all fruits.
#18 Build Stronger Bones
Fruit and vegetables in general have been linked to better bone health.
When you make a green vegetable smoothie, you’re enjoying an excellent source of minerals such as magnesium, calcium and phosphorous - all of which build stronger bones.
There's also growing belief that vitamin K is vital for preventing brittle bones and this is found in abundance in leafy green vegetables such as spinach and broccoli.
Spinach is one of my favorite smoothie ingredients since its taste is very mild and easily masked by even a small quantity of fruit. If you’re just starting with green smoothies, spinach is perfect for beginner’s smoothies.
#19 Help to Prevent Heart Disease
Now onto some of the really big plus points for developing a regular smoothie habit - the chance to stay healthier for longer!
One of the benefits of consuming lots of fruit and vegetables is the reduced risk of heart disease, which has been strongly suggested by several studies.
#20 Lower Risk of Diabetes
Here’s another reason to love smoothies - they can make you less likely to develop Type 2 diabetes. Studies have suggested that consuming lots of different types of fruit and vegetables can reduce your risk factor for diabetes - particularly dark leafy green veg.
#21 Cut Your Cancer Risk
And here’s one of the real biggies - the nutrients in fruit and veg packed smoothies can prevent your risk of getting cancer. Not every type of fruit and veg will have the same effect though so you need to pick your ingredients carefully for this one.
Studies have suggested that cruciferous vegetables such as broccoli, cauliflower, cabbage and kale have potential to protect against cancer.
#22 Balances Hormones
One of the lesser benefits of drinking healthy smoothies includes the ability to balance out your hormones with the right ingredients - and this is great news if you’re female!
To do this effectively, your smoothies need to contain healthy fats like avocado and coconut oil, and broccoli (which helps to balance estrogen levels). The latter will help to keep your collagen levels up and help your skin to repair itself more quickly.
Who knew smoothies could do this?
#23 The Good Stuff Doesn't Get Left Behind
Here’s one of the greatest upsides of smoothies - it gives you the full body of the fruits and vegetables you’re drinking.
This is contrary to what happens when juicing. A juicer extracts the liquids out of the fruit or vegetable, while creating a pulp that tends to get chucked away.
That pulp is usually where the most goodness is. The reason it doesn’t happen with smoothies is that you’re literally blending every little bit of the ingredients that you use so you get all of the benefits.
I really hope you enjoyed this list. No doubt you can see now why I love smoothies so much and always make sure to fit them into my too busy schedule!
I’d love to get your thoughts - drop me a line in the comments and let me know what you think.
If you liked this article, please feel free to share it, to help more people to find out the amazing health benefits of smoothies!