Whether you’re trying to look your best for an upcoming event or just want to fit back into your favorite jeans after some pandemic related weight gain, everyone has their own personal reasons for wanting to lose weight. Unfortunately, there often seems to be little overlap in the Venn chart of foods that are quick and easy to make and those that are good for helping with your weight loss.
However, there is one notable exception: smoothies. When made with the right ingredients, smoothies can be your secret weapon to lose weight and keep it off. So, how exactly does drinking something that tastes like a dessert help you get rid of your extra pounds? Read on to discover how smoothies help you lose weight, according to dietitians. And for easier ways to shed some unwanted pounds, check out these 15 underrated weight loss tips that actually work.
While chewing your food can be satisfying, the liquid content of smoothies can play an important role in keeping you physically full, which helps your long-term weight loss efforts.
“Being naturally rich in water, fruits and vegetables is by default low in energy density, which is the number of calories divided by the weight in grams,” explains Elizabeth Brown, MS, RDN, CPT, The Kitchen Vixen, a registered dietitian and certified holistic chef based in Santa Monica, California. “Smoothies not only add water to these already water-rich foods, by mixing, you also incorporate more air into the volume of your soon-to-be weight loss smoothie.”
Although the thought of eating steak after steak may sound laborious, drinking smoothies is a good and easy way to increase your protein intake and help build muscle along the way.
“Smoothies that contain whey protein help build muscle. Muscles burn more energy, even when you sit and sleep,” which helps you lose pounds more easily, explains Marie Ruggles, MS, RD, CN, CDE, creator of Quick start guide for the whole food with trackers.
For more incentives to keep these satisfying drinks on your menu, check out these side effects of giving up smoothies, according to Science.
Do you want to say goodbye to the hunger that says you should eat between meals? A smoothie may just be the easiest way to give them health once and for all.
“Making a smoothie with mostly vegetables, one to two fruits and a source of protein can help with weight loss. It is full of fiber and protein, which can help you feel full longer,” explains Stacy Roberts-Davis, RD, LDN, av Flavorful Nutrition LLC.
Adding some protein to your favorite recipe for smoothies can not only make you feel full anymore, but it can also help suppress your hunger hormones and kick those cravings to the edge.
“Whether you use a protein powder, cow’s milk, Greek yogurt or tofu, you can strengthen the protein content to help you get a satisfying smoothie that also fills you with supportive calories, rather than empty calories that lack nutrients. In fact, higher protein intake increases levels. “of the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin. This can help reduce calories during the day,” explains Lisa Bruno, MS, RDN, founder of Well done nutrition.
The easiest way to eat fewer junk foods is not necessarily to ban them — sometimes it’s easier to squeeze them out with a larger proportion of nutrient-dense, low-calorie foods instead.
“Smoothies allow you to easily increase your intake of fruits and vegetables,” says Bruno. “On average, only 14 percent of American adults consume at least two servings of fruits and at least three servings of vegetables daily. A diet high in fruits and vegetables is optimal for weight control. We should aim to eat two to three cups a day. Of both fruits and vegetables. “
Need some smoothie ideas to try? Check out the 25 best weight loss smoothies ever, and for the latest healthy diet news delivered straight to your inbox, sign up for our daily newsletter!
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