I can’t pinpoint precisely when smoothies stormed into our lives, but they sure did it big time! I got hooked about 15 years ago. I was dealing with digestive issues at the time and the wonderful acupuncturist I consulted utterly revamped my diet, cutting out dairy and meat (yes, yes, I’m a vegetarian with a vegan rising – almost fully vegan except on weekends) and strongly recommended, more like commanded, to replace my breakfast with a smoothie. And to be honest, it worked wonders, and my digestion improved.
Since then, my smoothie has been my go-to brunch, and I relish every sip. That’s why I know firsthand how easy it is to fall for smoothies. They’re tasty, colorful, light, refreshing (especially in the hot seasons), seen as meal replacements, and particularly viewed as significant for weight loss, especially the green smoothies or those with protein powders.
So, the million-dollar question is – do green smoothies for weight loss really deliver?
Not All Green Smoothies for Weight Loss Are Created Equal!
Like humans, not all green smoothies for weight loss are created equal. Some smoothies are packed with empty and unnecessary calories. Yes, even those that appear healthy and are sold in health stores might be loaded with sugar, thus missing the point they were created for.
On the other hand, there are genuinely healthy smoothies that also aid in weight loss – these are, of course, the green smoothies. But even here, make sure the green smoothie suits your goal, as not every smoothie labeled as green is actually healthy or helpful for weight loss. It all depends on what goes inside.
Green Smoothies for Weight Loss – What Should They Contain?
To make green smoothies effective for weight loss, beyond the fun fruits (in moderation, as I’ll explain in a moment), they should contain three essential components:
First and foremost, green leaves: Green smoothies for weight loss need a lot of green leaves to justify their name and be truly green. Green leaves like kale, Swiss chard, lettuce, and even basil, which I love to include in green smoothies for weight loss. The basil adds a refreshing twist and enhances the flavor. By the way, the well-known chlorophyll found abundantly in green leaves gives green smoothies their stunning color. The chlorophyll in green leaves, crucial for photosynthesis, plays an important role in human health. For those not fond of the taste, you can start with a mix of vegetables and fruits, ideally up to 2-3 fruits per green smoothie. This keeps sugar levels low and maximizes the greens and other beneficial ingredients.
Including green leaves in green smoothies effectively enhances their nutritional value, especially for those aiming to lose weight. Here’s why: green leaves are low in calories but high in fiber, which slows the absorption of sugar into the bloodstream, contributing to stable blood sugar levels and prolonged satiety. This helps reduce frequent trips to the fridge or pantry throughout the day. Additionally, green vegetables are also welcome in green smoothies for weight loss. Two recommended vegetables are cucumber and zucchini, which add hydration and volume without many calories.
Add Parsley or Celery!
Speaking of sugar levels – some green leaves, like celery and parsley, contain luteolin, a flavonoid. Flavonoids are potent antioxidants. Studies show that luteolin can affect glucose absorption and help reduce inflammatory responses, which contributes to lower blood sugar levels.
In a 2023 study titled “Valuation of Antidiabetic Effect of Luteolin in STZ Induced Diabetic Rats: Molecular Docking, Molecular Dynamics, In Vitro and In Vivo Studies,” the antidiabetic effects of luteolin were examined in diabetic rats. The study found that luteolin significantly reduced blood glucose levels.
Secondly, green smoothies for weight loss need to contain fat, healthy of course! This is because healthy fats can help absorb nutrients, especially fat-soluble vitamins like A, D, E, and K. Fat-soluble vitamins need fat to be broken down and absorbed in the body. How does this relate to weight loss, you ask? Improving these vitamins’ absorption may help enhance metabolism and correct weight-related dysfunctions. According to studies, low levels of vitamin D, for example, are associated with an increased risk of obesity and diabetes.
Healthy fats also provide a longer-lasting energy source than carbs, keeping you fuller for longer. Good options for adding fats include nuts, almonds, cashews, coconut cream, or a spoonful of coconut oil. Avocado is also a fantastic option. It’s worth mentioning that healthy fats improve the nutritional profile and enhance the taste and texture, making it creamier (who said cashews? 😊).
Why Should You Add Coconut Cream?
Speaking of coconut… According to research, the medium-chain fatty acids (MCTs) found in coconut help with weight loss. A 2023 systematic review and meta-analysis titled “Coconut oil consumption and bodyweight reduction: a systematic review and meta-analysis,” conducted by Hasinthi Swarnamali and colleagues examined the effects of coconut oil on weight reduction compared to other oils and fats. The study analyzed results from various clinical trials involving 546 participants over four weeks to two years. The findings indicated that coconut oil consumption led to a small but statistically significant reduction in body weight, body mass index (BMI), and body fat percentage.
Finally, protein! This can be high-quality protein powder or food-based protein like chia seeds or silken tofu (don’t knock it till you try it 😊). Adding protein to green smoothies is highly recommended for weight loss and muscle maintenance. Weight loss that preserves muscle and lean body mass is the healthy quality loss we seek. Proteins are known for their role in building and repairing tissues, but they also increase satiety and have a thermogenic effect, which, if you ask me (and the studies agree), is their real secret in aiding weight loss. What is thermogenesis? Here’s the explanation:
How Do We Make Our Body Burn More Calories During Their Digestion?
Thermogenesis is the biological process where the body creates heat by burning calories. Consuming proteins requires more energy to digest, leading to higher calorie burn and heat production in the body. Proteins have a thermogenic effect of 20%-30%, meaning the body burns up to 30% of the calories from protein during digestion. This is why a high-protein diet supports weight loss, as the body expends more energy in the digestion process.
A 2004 study titled “The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review” supports the use of dietary protein for weight management due to its effects on satiety and thermogenesis, the process of heat production in the body.
Convinced? Great, now check out this program, I heard it’s “pretty” good.
To your health and success!