Feeling hungry while on a diet? Want to lose weight and feel your best? Then you should give smoothies a try! Most green smoothie recipes are jam-packed with vitamin A, vitamin C, antioxidants, folate, copper, potassium, magnesium, iron, and other essential nutrients.
These refreshing, healthy beverages can help you shed fat and boost your energy levels. Rich in nutrients, they can replace one or more meals without leaving you hungry or feeling deprived. Not to mention that drinking green smoothies is a great way to increase your fiber intake!
Green Smoothies: A Dieter’s Best Friend
Benefits of Green Smoothies Table of Contents
- Green Smoothies: A Dieter’s Best Friend
- How to Make Green Smoothies for Weight Loss
- Do Green Smoothies Really Work for Body Detox?
- The Detox Power of Green Smoothies
- Best Detox Smoothie Ingredients
- What Triggers Junk Food Cravings?
- A Smoothie to End All Cravings
- What Greens Are Best for Your Smoothie?
- Green recipes
These healthful concoctions are your best ally in the battle against the bulge. Even though they don’t directly cause weight loss, they make it easier to stick to your diet and get the body you’re after. First of all, green smoothies are chock-full of soluble and insoluble fiber. This nutrient increases satiety, leaving you full longer and helps to regulate digestion which is a key component to weight loss.
Secondly, these beverages retain the nutrients in fruits and vegetables, such as zinc, magnesium, iron, calcium, B-complex vitamins, and chromium. Since food cravings are often caused by nutrient deficiencies, drinking green smoothies can help curb cravings and fuel your body. Additionally, certain nutrients in green smoothies reduce hunger and increase metabolism, leading to faster weight loss. For instance, B-complex vitamins increase serotonin levels in the brain and balance your mood, which helps prevent binge eating.
Thirdly, green smoothies are an excellent choice for when you’re too busy to cook a healthy meal. It takes just a few minutes to make a smoothie, so you’ll save time and money. Why buy potato chips, pretzels, or fancy diet foods when you can drink a smoothie made with your favorite ingredients? The best part is, green smoothies are portable! You can easily take them on the go at work, in your car, at the gym or sip one during an evening walk.
How to Make Green Smoothies for Weight Loss
If your goal is to lose weight, be careful about what you put into your smoothies. Ideally, opt for leafy greens, celery, cucumbers, spirulina, green algae, protein powder, oat bran, and low sugar fruit. Avoid or limit milk, yogurt, peanut butter, certain oils (the main exception is coconut oil), sugar, honey, and other calorie-laden ingredients.
Keep your smoothies simple and natural. Use stevia, vanilla, applesauce, or cinnamon to enhance their sweetness. Stick to fresh, whole foods and watch out for hidden sugars.
Do Green Smoothies Really Work for Body Detox?
Green smoothies are an integral part of most detox plans. These beverages boast high antioxidant levels, flooding your body with vitamins and minerals. They pack large doses of flavonoids, catechins, polyphenols, and other natural compounds that reduce toxic load in your system and scavenge free radicals. When used as part of a healthy diet, green smoothies enhance your natural defense mechanisms and reduce the harmful effects of oxidative stress.
The Detox Power of Green Smoothies
Drinking smoothies is a simple, effective way to cleanse and alkalize your body. Rich in chlorophyll, they help flush out toxins and restore your health. The fiber in green smoothies removes metabolic waste and undigested food from your colon, leading to better digestion. Some ingredients, such as berries and kale, boast a strong antioxidant effect, preventing DNA damage caused by certain chemicals.
Green smoothies are full of live enzymes and cancer-fighting compounds. Your body uses these enzymes to break down glucose and fatty acids, which causes weight loss. The nutrients in smoothies are easily absorbed into your bloodstream, providing steady energy. These beverages are highly alkaline, so they restore gut flora, reduce acidity, and promote new cell growth. In the long run, they may reverse aging, increase your metabolism, enhance mental clarity, and boost immune function.
Best Detox Smoothie Ingredients
Some green smoothies are better for detox than others. To cleanse your body, use fruits and vegetables with natural detoxifying properties. These include blueberries, blackberries, broccoli, spinach, cilantro, lime, lemons, ginger, turmeric, dandelion greens, watercress, green tea, chlorella, arugula, apples, wheatgrass, and more.
For best results, add extra fiber to your smoothies. Consider using psyllium husk, wheat bran, bentonite clay, chia seeds, or flax seeds. For example, psyllium husk swells up when mixed with water, creating a gel-like substance. Upon ingestion, they gather the waste and toxins built up in the colon. Bentonite clay, another favorite ingredient, flushes out heavy metals like mercury and arsenic. For an effective cleanse, use green smoothies as part of a detox diet based on whole, natural foods. Refrain from eating meat, eggs, dairy, and processed foods during your detox.
Struggling with junk food cravings? Do you find yourself dreaming about pizza, fries, or ice cream? If so, you’re not alone. Even the most enthusiastic dieters fall into temptation. After all, junk food is cheap, convenient, and widely available. And it tastes so great! Indulging from time to time won’t ruin your health or your waistline – just don’t make a habit out of it.
If your cravings persist, add smoothies to your diet. According to the latest studies, green smoothies can stop junk food cravings and keep hunger at bay.
What Triggers Junk Food Cravings?
Junk food is anything but healthy. Most foods that belong to this category, such as candy, cookies, and cheeseburgers, are heavily processed and contain empty calories. They also pack a lot of sugar, trans fats, and artificial flavors that affect overall health. In the long run, junk food can raise your risk of diabetes, high cholesterol, heart disease, obesity, osteoporosis, digestive problems, and cancer.
Stress, long work hours, poor sleep, and nutrient deficiencies are the main culprits behind junk food cravings. If your diet lacks certain vitamins or minerals, you may feel the urge to eat unhealthy foods. For instance, chocolate cravings are often triggered by magnesium deficiency. A diet low in iron or zinc may leave you craving fatty meats and fried foods. Green smoothies are chock-full of vitamins, minerals, and antioxidants that help stop cravings by increasing your nutrient intake.
A Smoothie to End All Cravings
By drinking green smoothies in the morning or between meals, you’ll feel less hungry and have greater energy. These beverages support optimal health and make it easier to manage cravings. Certain ingredients used in green smoothies, such as nuts, seeds, and protein powder, increase satiety and provide your body with the nutrients needed to function at its peak.
Compared to solid food, smoothies are easier to digest. The nutrients are quickly absorbed into your bloodstream, leaving you full and satisfied. Additionally, most smoothies deliver large amounts of fiber, which promotes satiety and curbs hunger. Once you include them in your diet, your body will start craving nutritious, healthy foods.
So if the thought of cookies and gooey brownies keep you up at night, try starting your day with a green smoothie and watch your cravings start to disappear!
What Greens Are Best for Your Smoothie?
Filled with antioxidants, vitamins, and phytonutrients, green smoothies are a healthy way to get more nutrients in your diet. These creamy, delicious beverages can boost your health from the inside out. The key to a perfect smoothie is to use a variety of greens and adjust the recipes based on your needs. For example, some people are sensitive to the oxalic acid in spinach, so they need to replace it with other greens. On top of that, you don’t want to get stuck in a routine by using the same ingredients over and over.
Leafy greens are among the most nutritious foods on earth. Let’s see which ones work best in green smoothies:
Kale is an excellent source of vitamin C, vitamin K, dietary fiber, phytonutrients, iron, and cancer-fighting compounds. When consumed regularly, it boosts immune function, cleanses your colon, and improves respiratory health. Its earthy, fresh flavor makes it ideal for green smoothies. It can be mixed with most fruits and veggies, especially oranges, bananas, and mango.
With its peppery taste, arugula adds a distinctive flavor to your smoothies while increasing your nutrient intake. This cruciferous veggie contains indole-3-carbinol and other natural compounds that induce cancer cell death, prevent DNA damage and prevent tumor cell migration. Rich in vitamin K, it strengthens your bones and keeps your skin supple. Arugula goes well with dates, cherries, citrus fruits, dried fruits, and other strong tasting smoothie ingredients.
Beet greens are packed with zinc, magnesium, phosphorus, iron, protein, and B-complex vitamins. One cup provides over 15 percent of the daily recommended intake of iron and 774 percent of the recommended allowance of vitamin K. These vegetables have been shown to lower the risk of high blood pressure, diabetes, stroke, heart disease, and cancer. They have a mild aroma that will not overpower the flavor of other smoothie ingredients. Blend them with figs, peaches, grapes, lemons, or bananas.
Spinach requires no chopping and can be mixed with most fruits and veggies. Due to its subtle flavor, your kids will barely taste it when blended into smoothies. This vegetable provides essential nutrients, such as folate, zinc, lutein, fiber, calcium, and vitamin C, leading to a stronger immune system and improved digestive health. Mix it with citrus fruits to boost its nutritional absorption.
Get creative and experiment with some new greens in your next smoothie!
Weight Loss Green Smoothie
Endowed with omega-3s and beta-carotene from the flax seed and carrots and healthy vitamins led by vitamin A and a great dose of dietary fiber, this green smoothie is the ultimate way to kick start your weight loss efforts. Drink a tall glass of our weight loss smoothie first thing in the morning to boost your metabolism.
Yield: 5 Servings
Total Time: 5 Minutes
Prep Time: 5 Minutes
• ¼ cup fresh lemon juice
• ¼ cup grapefruit
• ¼ cup orange
• ¼ cup pineapple
• 1 tablespoon ground flax seed
• ⅔ cup unsweetened almond milk
• 2 cup baby spinach
• ¼ head celery
• 1 cup chopped mint
• 3 carrots
• 2 apples
In a blender, combine all the ingredients and blend until very smooth. Serve over ice.
Nutritional Info Per Serving:
Calories: 175; Total Fat: 8.6 g; Carbs: 24.8 g; Dietary Fiber: 6.2 g; Sugars: 15.8 g; Protein: 2.9 g; Cholesterol: 0 mg; Sodium: 65 mg
Super Detox Smoothie
This smoothie is a fresh fruity and veggie way to clean up your entire system and give you a fresh start. The strawberries deliver vitamin A and the pineapple does everything from actually stopping cancer to cleaning your gut. Add in the antioxidants and vitamins from the apple along with the chlorophyll and other goodies from the cucumber and other veggies, and you are nutritionally ready to jumpstart your detox and cleanse your system.
Yield: 4 Servings
Total Time: 5 Minutes
Prep Time: 5 Minutes
• 1 cup baby spinach
• 1 cucumber, chopped
• 2 celery stalks, chopped
• 1 cup raw coconut water
• 1/2 small avocado, pitted, peeled
• 1 green apple, cored, diced
• 1 beet, peeled and diced
• 1 cup frozen pineapple
• 1 cup frozen strawberries
• 2 teaspoons chia seeds
• 1 tablespoon fresh lemon juice
• 1 teaspoon lemon zest
• 1 teaspoon cayenne pepper
In a blender, combine all the ingredients and blend until very smooth. Enjoy!
Nutritional Info Per Serving:
Calories: 279; Total Fat: 19.6 g; Carbs: 28 g; Dietary Fiber: 7.1 g; Sugars: 17.8 g; Protein: 3.5 g; Cholesterol: 0 mg; Sodium: 46 mg
2 Granny Smith apples, peeled
4 celery stalks
½ inch cucumber
¼ cup water
Chop the apple, celery stalks, and cucumber into pieces. Peel ginger and cut into pieces. Blend it all with the water. Add more water until desired consistency is reached.
Optional: crushed faxseed and cinnamon
Cut the apples and zucchini into pieces. Blend it all with a little water. Top with a little crushed faxseed and cinnamon.
Daily Green Smoothie
2 cups mixed salad
2 cups water
½ cup broccoli
½ inch cucumber
Mix the salad with the water. Add pieces of broccoli and cucumber.
Blend. Add pieces of kiwi and pears. Scoop out the avocado and mix into the smoothie. Add more water until desired consistency is reached.
Strawberry with basil
2 cups strawberries
2 cups basil
1 tablespoon lime juice
1 cup water
½ cup ice cubes
Optional; honey to sweeten
Mix strawberries, basil, lime juice, and water. Add ice cubes and mix again.
Cherry, Blueberry and Raspberry Green Smoothie Recipe
2 cups of purified water
2 cups of fresh spinach leaves
½ cup of blueberries
½ cup of raspberries
1 cup of cherries, pits removed
Wash all the berries, cherries and spinach before using. Remove pits from the cherries. Cut the banana into chunks. Add the water and the spinach to your blender. Blend until the mixture is smooth. Add the chunks of banana and continue blending. Last, place berries in the blender and continue to blend until you have a smooth mixture.
Grapefruit and Kale Green Smoothie Recipe
½ cucumber, sliced
1 medium Granny Smith apple
4 stalks of celery
1 grapefruit, peel removed
1 lime, peel removed
1 head of kale, stems removed
1 cup of water
Core and peel the apple and remove the peel from the grapefruit and lime. Cut the apple into chunks. Place the kale leaves, cucumber slices and the water in your blender, blending until smooth. Add the celery and blend again. Add the apple pieces, grapefruit and lime to the blender. Continue blending until you have a smooth mixture.
Quick Green Smoothie
1 Handful of spinach
1 Small handful of parsley
1 Frozen banana
1 Papaya (seeds removed)
A couple of ice cubes
1-2 Cup of water
Mix all ingredients in a blender until smooth. The parsley tastes quite strong, so add more banana if you are not used to it or make with just a sprig or two.
Go Green Smoothie
1 Handful of spinach
1-2 Cups of almond milk
Some lettuce and cucumber
Blend all together and go!
Sweet Green Smoothie
2 Handfuls of kale
1-2 Handfuls of dates
1 Cup of water
Blend everything together. Add a teaspoon of honey for an even sweeter taste.
With so much variety, it’s impossible to get bored. So, are you ready to incorporate green smoothies into your diet?