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20 Smoothies That’ll Help You Reach Those Weight Loss Goals
Ingredients: ¾ cup of unsweetened almond milk 1 cup raspberries ½ banana 1 Tbsp chia seeds 1/2 avocado large handful of spinach ice for thickness
Why it works: «The iron-rich spinach in this smoothie, paired with the vitamin C-rich raspberries, will ensure optimal iron absorption,» says MaryKate O’Riordan, R.D. Iron helps your body create energy by carrying oxygen to your muscles, which in turn helps them burn fat, she explains.
This smoothie also has avocado, a great source of healthy fat, fiber, and vitamins, particularly B6, which counteracts cortisol, a stress hormone that contributes to weight gain via belly fat stores, O’Riordan says.
Yes, this carrot cake really does achieve a fluffy, moist texture without the use of white flour. It doesn’t hurt that the silky cream cheese frosting pairs pretty dang well with the cinnamon spices, too.
Get the recipe at Divas Can Cook.
Good news: This recipe only calls for peanut butter, sweetener, and an egg. «In addition to antioxidants, peanut butter’s monounsaturated fat and protein content will help keep you feeling fuller longer,» Goodman says.
Get the recipe at Moscato to Mom.
Skip the traditional pie mold and go for more of a brownie effect. These blondies are filled with sautéed apples and cinnamon chips, so they still deliver everyone’s favorite fall flavors.
Get the recipe at Bakerita.
Tools you’ll need:$15, 3-piece baking sheet, amazon.com
This rich and creamy soup recipe is the best way to use up turkey, corn, and any other surplus veggies that may be taking up space in your fridge.
Get the recipe at Diethood.
Tools you’ll need:$46, Zelancio Cast Iron Dutch Oven, amazon.com
I have a confession to make: I am not usually a fan of smoothies. Too many of my patients over the years have enjoyed them but have made too many mistakes in the making of them. The most common error is that they are too high in calories and too low in protein. Blending a lot of fruit together would seem like a great idea, however, as healthy as fruit is, it does have calories and they do add up. And a smoothie for breakfast, without adequate protein, can make you hungry too soon after your last sip.
So, needless to say, I was not thrilled when I saw Harley Pasternak’s new book The Body Reset Diet. In his book there are three phases: Phase one consists of a smoothie for breakfast, lunch, and dinner instead of solid food, plus some healthy snacks such as air-popped popcorn and raw veggies and hummus for five days. During phase two, one smoothie is replaced by a solid meal, and in phase three, two are replaced.
Pasternak claims that people who lose a large amount of weight quickly are more motivated to stick with it, and I can’t argue with that. But with any kind of diet that replaces solid food with liquids, I remain a skeptic because I truly believe that in order to be successful long term, a person must learn portion control, which foods are healthy, and how to maneuver through any social distractions. It would seem to me that having smoothies for all your meals is more of a Band-Aid to a problem.
RELATED:Try This Flat-Belly Kale Smoothie Recipe
That said, I have seen worse diets by far. Pasternak also encourages a high intake of fiber, a positive because fiber helps to fill you up and possibly eat less. And since phase one is only five days, for a healthy individual, I don’t think any harm will come from drinking one’s meals as opposed to chewing them. I do hope, however, that no one tries to stay in that phase for longer than five days just because they are losing weight. The «more is better» attitude always backfires in the end, which I hope Pasternak would agree with.
I also think that once people transition to actual food, they should be careful not to drink the smoothies, no matter how delicious they are, in addition to their meal since that would only lead to extra calories. I much prefer water with meals-no calories there.
What I find most intriguing, though, is that Pasternak makes it seem that whipping up three smoothies a day is easy. Perhaps he should meet my patients; getting them to simply grab a yogurt and a piece of fruit sometimes can be a challenge.
So do I think that Body Reset Diet is for everyone, especially «middle America» as Harley claims? No. But if someone wants a healthy quick start, it might work, and definitely if Harley works out with them one-on-one like he has with Kanye and Kim.
By Jenny Sugar for POPSUGAR Fitness
After dusting off the ol’ blender a few months ago, you’ve been proudly making smoothies instead of downing enormous bowls of cereal or bagels for breakfast. You expected the pounds to just fall off, but they’re not. Here are some reasons why:
Mistake No. 1: Your Smoothie Skimps on Fiber
Fiber is as close to a magic weight-loss pill as you’re going to get. It’s what fills you up to prevent hunger so you end up eating less later in the day. Fruits do offer fiber—but only if you pick the right ones. Bananas are one of the most common smoothie ingredients, but half of one only offers 1.4 grams of fiber. Try to get at least 10 grams in your smoothie by adding fiber-rich foods such as berries, kale (it has twice as much fiber as spinach), avocado, kiwi, pear, beans, flax meal, chia seeds, and certain plant-based protein powders.
Mistake No. 2: Your Recipe Lacks Protein
Your smoothie may be green as can be, but that doesn’t mean it contains the protein you need to sustain your energy throughout the day. To resist the urge to snack on high-calorie pick-me-ups, aim for at least 10 grams of protein per smoothie. Some good sources: milk or soy milk (instead of lower-protein almond milk), Greek yogurt (it has more protein than the regular kind), cottage cheese, protein powder, soft tofu, beans, nuts, or nut butter. If you need some recipe ideas, check out these five high-protein smoothies.
Mistake No. 3: You Overdo It on the Fruit
Sipping on a cold, creamy smoothie made solely from a variety of fruits is much healthier than downing a doughnut. But while fruits are full of fiber and nutrients, they aren’t void of calories. So when you fill your blender with five different fruits, you could end up with a smoothie that clocks in at more than 500 calories. Since fruits are full of natural sugars, your body also metabolizes them quickly, leaving you with hunger pangs within an hour. To avoid this issue, pair your fruit with a protein source such as milk, soy milk, yogurt, protein powder, soft tofu, beans, nuts, or nut butter.
Mistake No. 4: You Add Extra Sweeteners
One tablespoon of honey or maple syrup will tack on over 60 extra calories—and you don’t need it if your smoothie contains naturally-sweet fruit. Of course, added sweeteners are also found in flavored yogurt, fruit juice, sweetened milks, and fruits canned with syrup. So avoid the extra sugars, and experiment with using plain yogurt and unsweetened soy or almond milk instead. Trust us, your taste buds will get used to it.
Click HERE to see three more smoothie mistakes that make you gain weight on POPSUGAR Fitness!
3 Day Smoothie Cleanse
A 3 day smoothie cleanse is easier than it sounds. Simply enjoy 2 green detox smoothies per day and a healthy meal, drink a gallon of water (yes you can include the water in the smoothies as part of your gallon) and stay away from processed foods and white flour.
To make your 3 day smoothie cleanse easier, you should replace the two meals you typically eat the least at to replace with smoothies. So if you often skip breakfast, then have a heavy lunch and a light dinner, you should have one breakfast smoothie and one for dinner, and a healthy meal for lunch.
Your healthy meal should consist of 70 percent veggies and a lean protein. So a chicken salad or a steak with a baked potato and some grilled veggies are good examples… Just skip the white carbs (white rice, white bread, white pasta) and if you are craving carbs opt for brown rice, whole wheat bread and whole wheat or veggie pasta.
Oh, and P.S. while you are on this 3 day smoothie cleanse you can eat all the raw fruits and veggies you like, just make sure they are an even mix. So if you have a bowl of berries for a snack also have some sliced cucumber, etc.
How to Make a Detox Smoothie
Detox smoothie recipes are really easy to make:
Step 1 – add all ingredients to blender
Step 2 – blend until smooth
Step 3 – enjoy
If you want to make the smoothie cold, you have two options:
1. Freeze the fruit, or buy frozen fruit.
2. Add 1/2 a cup of ice.