Smoothie Recipes To Reduce Fat

Trying to lose weight can leave you feeling deprived, and lead to bingeing on the sweet foods you’re depriving yourself of. In addition, restricting your food intake also reduces your intake of the necessary vitamins, minerals, and essential fatty acids your body needs to function properly. Long-term deprivation can lead to a cycle of strict calorie restriction and weight loss, followed by bingeing and weight gain, which leads to yet another desperate attempt to lose weight, followed by even more bingeing, and on and on.

In addition, the more restrictive the diet, the more likely it will lead to at least low-level nutrient deficiencies. These cause the body to crave foods that contain the necessary vitamins and minerals, which reinforces the binge, diet, binge cycle.

Adding smoothies to your diet can help to break this cycle by providing the necessary nourishment in a concentrated form, without increasing calorie consumption. This helps to reduce the feeling of deprivation, as well as eliminating cravings caused by vitamin and mineral deficiencies; and makes it easier to stick to the diet.

Most of the ingredients in smoothies are permitted in the majority of diets, since the main ingredients include yogurt and fresh fruits (and vegetables.) In addition, their nutritional value can easily be boosted by adding fiber-rich ground flaxseeds and tree nuts, protein powder, crushed chewable vitamin tablets, wheatgrass or algae powder, or the contents of vitamin E or evening primrose oil capsules; without adding large numbers of calories. A nutrient-rich, high-fiber smoothie can be substituted for a meal or snack, or used as a dessert to prevent the feelings of deprivation that can lead to bingeing.

Sidenote: A blender will of course be required to make these smoothie recipes. I personally recommend this KitchenAid 5 Speed Blender. It’s not too expensive, but does the job very well.

Chocolate Dessert Smoothie Recipe

makes a single serving

• 6 oz. low-calorie vanilla yogurt
• 1 C. frozen raspberries or strawberries
• 1/4 C. skim milk (or almond milk)
• 1/4 C. chocolate chips

Combine all ingredients in a blender and mix well. This comes out very thick, similar to soft ice cream, and may require a spoon.

Virgin Mary Antioxidant Smoothie Recipe

makes one “meal-sized” serving

• 2 C. chopped tomatoes
• 1/2 C. grated carrots
• 1/4 C. chopped celery
• 1/2 C. tomato juice
• 1/4 C. apple juice (or substitute green tea plus 1 Tbsp. rice syrup for an extra antioxidant boost)
• 2 C. ice
• Tabasco sauce

Mix all ingredients except Tabasco in a blender until smooth. Add Tabasco to taste, and serve with a celery stick.

High-Fiber Peach Smoothie Recipe

makes a single serving

• 1 C. frozen chopped peaches
• 1 C. almond milk
• 1 Tbsp. ground flaxseed

Mix all ingredients in a blender until smooth.

BerryBlast Smoothie Recipe

makes one serving

• 1 C. frozen mixed berries (or you can substitute with a single kind of berry)
• 1 C. almond milk
• 6 oz. container of low-calorie vanilla yogurt
• 1 Tbsp. ground flaxseed or flaxseed oil

Mix all ingredients in a blender until smooth.

Very Veggie Smoothie Recipe

makes one “meal-sized” serving

• Four broccoli florets
• One large carrot, grated
• a double handful of spinach leaves
• one finely chopped apple
• one large orange, peeled and sectioned
• enough orange juice to allow the vegetables and fruit to circulate in the blender

Note: If raw broccoli causes digestive issues, you can lightly steam it, just until it changes color.

Mix all ingredients in a blender, starting with about 1/4 C. of orange juice and adding more if needed. Blend until smooth and “creamy.”

Creamy Carrot Smoothie Recipe

makes one serving

• 2 baby carrots, chopped
• 6 oz. fresh carrot juice
• 1 C. low-calorie vanilla yogurt
• 1/4 peeled fresh lime
• 4 to 5 ice cubes
• optional: 2 fresh thyme leaves

Mix all ingredients in a blender until smooth.

Splendid Spinach Smoothie Recipe

makes one serving

• 1 C. fresh spinach leaves
• 1/2 Tbsp. wheatgrass powder
• a frozen banana
• 1/2 C. vanilla flavored almond milk
• 1 tsp. vanilla
• 1 stevia leaf or 1 Tbsp. raw sugar
• 1/4 tsp cinnamon

Mix all ingredients in a blender.

With a few basic ingredients on hand, you can always be ready to create your own smoothie recipes using your favorite fruits and veggies, and throwing in a small amount of things you don’t like will provide you with the nutrients you need without having to TASTE something you hate.

Feel free to experiment with different ingredients and additions, substitutions with similar flavors, etc. Some of the oddest combinations can actually taste GOOD (try broccoli with blueberries,) and combinations that seem like they would work well might not.

Basic ingredients:

• Yogurt
  Possible substitutions:
  • silken tofu with a bit of liquid
  • Kefir
  • soy, almond or coconut milk based yogurts and kefir
• A selection of frozen fruits and vegetables
• Liquids, such as:
  • milk or milk substitutes
  • fruit juices
  • unsweetened teas

Last, but not least, have fun with it. You may not like every combination you try (as a matter of fact, you probably won’t,) but most of them will at least be drinkable, and even the ones that don’t taste wonderful will be good for you.