The Complete Guide to Slimming With Smoothies

can be a great tool to lose body fat and lose weight, as they are:

  • Low in calories.
  • High in protein.
  • High in vitamins and minerals.
  • With an adequate fiber content.
  • If you prepare them correctly, they can keep you satiated.

If you want to know what ingredients to include in your smoothies, please continue reading.

Smoothies to Lose Weight in a Healthy Way

The reason that milkshakes can help you is because they provide you with the exact amount of nutrients you need in a single glass, without the need for extra calories.

There are many traditional ingredients for preparing smoothies, some better than others, for example:

  • .
  • .
  • Cayenne chili pepper.
  • .
  • Cinnamon.
  • Coconut oil.
  • Greek yogurt.
  • Good fats.
  • Green leaves.
  • Fruit pulp.
  • Stevia.
  • Tea, water, and ice.


Also called pear crocodile or avocado, is one of the preferred thickeners that provides a creamy texture, a delicious taste and contains:

  • Good fats.
  • Fiber.
  • Vitamins
  • Minerals.

By including avocado in your smoothies, you will increase your satiety level, which will help you consume fewer calories.


The strawberries add a lot of flavor to your smoothies, without adding sugars or extra calories. Some examples are:

The strawberries help you to maintain a good state of health because they contribute:

  • Antioxidants.
  • Fiber.
  • Vitamins
  • Minerals.

Cayenne Chili Pepper

Cayenne pepper will help your shakes taste better and increase your ability to lose weight and body fat.

Some research has found that by adding cayenne pepper, it reduces the appetite and, therefore, consumption of fats and carbohydrates.

Chia seeds

Chia seeds are not only good for preparing pudding or to accompany a lemonade, they are also recognized for their ability to absorb toxins from your digestive tract.

They are full of proteins of high biological value and fiber, so they keep you satiated.

Additionally, they contain:

  • Calcium.
  • Antioxidants.
  • Omega 3 fatty

For best results, let them soak in water in equal parts, 5 to 10 minutes, until they form a gelatinous structure, to make them easier to digest and your smoothies a creamy texture. You can store the gel in the refrigerator for up to a month.


It is one of the spices, which by its flavor, is very popular to add to the smoothies and desserts. It also has many benefits:

  • Helps regulate blood sugar levels.
  • Improves carbohydrate metabolism.
  • It promotes the reduction of body fat.

Studies have shown that consuming cinnamon helps you to decrease fat, especially the one stored in your abdomen.

Coconut oil

It is one of the main ingredients for and body fat.

Coconut oil fats are called medium chain triglycerides which, when absorbed, are the number one choice of energy and it is very difficult to store in your body.

This superfood will enchant you with its flavor, keep you sated for longer and provide you with more energy.

You can use it as an ingredient for your smoothies and as part of your favorite dishes, bread and cakes.

Play with its flavor, which has sweet notes that allow you to spread it on a toast.

The best option is organic virgin coconut oil.

Greek yogurt

Compared to other types of yogurt, Greek is much higher in protein, which means it keeps you satiated longer.

READ  10 Bad Habits You Need To Break To Lose Weight

If you want to use Greek yogurt in your smoothies, you must first check:

  • Do not have .
  • Let it be naturally flavored since flavorings contain sugar.
  • If it fits your meal plan, you can consume the whole

Good and Healthy Fats

Good and healthy fats are essential because they will help you decrease your appetite for hours, lose weight and body fat. If you want to add them to your shakes, I recommend:

  • Avocado.
  • Coconut oil.
  • Nuts.
  • Nuts butter.
  • Seeds.
  • Whole cream.

Green Leaves Vegetables

They are very low in calories and have large amounts of phytonutrients and fiber.

Some examples are:

  • Kale.
  • Spinach.
  • Romaine lettuce.
  • Chaya.
  • Quality.
  • Arugula.
  • Dandelion.
  • Leaves of broccoli, cauliflower, beetroot and radish.
  • Apios.

For best results, I recommend that you rotate them on a regular basis.

Fruit pulp

The pulp of the fruit, obtained from a juice extractor or directly from the natural fruit, is high in fiber. Adding it to your smoothies will help keep your level of satiety.

If you have a juice extractor, do not throw the remaining pulp in the trash, add it to your shakes and enjoy all the benefits it can provide.


If after adding the fruits to your smoothies, you feel that it is not sweet enough, then consider adding stevia as it is a natural, calorie-free sweetener that comes from the Stevia Rebaudiana plant.

Tea, Water, and Ice

Many recipes include fruit juices or milk, but these ingredients can add extra calories to your shakes. If you use tea, water and ice instead, you will get the same consistency, without worrying about undesirable sugars.

Fruit or herbal teas provide you with phytonutrients and antioxidants.

If you are looking for a more liquid consistency, use water, but if you are looking for a thick consistency, add ice.

What Ingredients Should You Avoid in Your Smoothies?

Many people consider all shakes healthy, but they do not. As with everything, there are foods with a great taste that can help you consume fewer calories, but some can damage your weight loss.

The main point is to avoid excess sugars, even those considered healthy as fructose, honey, and maple honey, can harm you.

Fruits or Canned Vegetables

Fresh fruits and vegetables are always a better choice, but if for some reason you do not have access to them, it is preferable to use frozen options, rather than canned or canned. The latter have lost their nutritional value and contain ingredients harmful to your health, such as:

  • Conservatives.
  • High amounts of salt.
  • Sugars added.

Dairy products

Not all dairy products are good, some are loaded with calories because of added sugars, such as some types of yogurt and flavored milk, as well as ice creams.

Healthier choices, with a high protein content and no sugars, are:

  • Raw milk or raw milk.
  • Greek natural yogurt.

Fruit juice

Fruit juices, especially processed ones, are high in sugars and calories, low in nutrients, and contain very little fiber. To make matters worse, they will not help you to reduce your hunger.

Some Types of Whey Protein

Whey protein, also called whey protein, is a great ally because of its protein content that helps keep you satiated. However, some types of whey protein contain a lot of sugars, which are definitely not good for you.

If you do not have access to pure whey protein, or if you crave other foods high in protein, you can choose to:

  • Greek yogurt.
  • Low-fat milk without sugar.
  • Low-fat yogurt without sugar.
  • Gelatin (grenetin).
  • Seeds.
  • Nuts.
  • Nuts butter.
  • Dehydrated egg protein.


A smoothie is best when it has the natural flavor of the ingredients you use, such as fruits, vegetables, seeds and good fats. Although it is possible to add some sweeteners to increase their flavor:

  • Honey.
  • Maple syrup.
  • Agave syrup.
  • Muscled.

The only drawback is that if you consume lots of sugar, you can slow down your weight loss. So, a natural choice is stevia.

Too Much Sweet Fruit

Whole fruits, especially high in fiber and those that are eaten with peel, are good for your body, and a great way to sweeten your smoothies naturally. However, despite their high content of vitamins and minerals, they can increase your blood sugar levels and cause digestive problems.

READ  How to Lose Weight Safely While Pregnant

The best options are:

  • Strawberries.
  • Cantaloupe.
  • Watermelon.
  • Pineapple.
  • Mandarin segments.
  • Maracuy√° (passion fruit).

Other fruits that you can add in very small quantities are:

Uses a Weight Loss Plan

If you want to eat a to lose weight, you must include the delicious and refreshing shakes, and make certain changes in:

  • Eating habits.
  • Quality of food.
  • Routines of physical activity.
  • Cycles of rest.

If you manage to combine shakes with healthy eating, you will have better results in less time. For this it is recommended that you include:

  • A lot of vegetables.
  • Good fats.
  • Proteins of high biological value.
  • Grains and whole grains.
  • Fruits in moderate amounts.

Regular Exercise

In addition to leading a correct , you need to exercise regularly to mobilize and use the stored fat stores.

Try to increase your level of physical activity gradually, even if that means just going for a walk at first. The important thing is to establish a routine that is increasing in intensity.

If you do not have enough time, try high-intensity interval training, or HIIT, which is very effective in increasing fitness and decreasing fat. HIIT is a short-term training, which can be done two to four times a week, in short, repetition sets.

Other Factors

There are other factors involved in , such as:

  • Get enough sleep.
  • Manage stress.
  • Hydrate continuously.
  • Have a positive attitude.

Of all these points, one that stands out, is the proper hydration, since if your liver does not have enough water, you will not be able to metabolize the fat of your body to use it as energy.

Weight loss is an integral process where you must take into account your emotions, which depend on:

  • Your personal relationships.
  • Your professional life.
  • Your personal problems from the past.

Lowering stress levels will help you feel better and decrease your appetite.

Consume Food Consciously

Choosing your food consciously can help you:

  • Avoid eating junk food.
  • Eat less food.
  • Enjoy what you consume.

Eating is not only putting food in your mouth, chewing and swallowing, it is a mental process that allows you to meet your emotional needs.

To consume food consciously, avoid eating with distractions around, such as television or cell phone. Eat in small snacks and slowly mash them to enjoy your:

This can make a big difference and help you get better results.

A Diet with Shakes

Drinking shakes have become a very popular diet, although they should only be a part of your diet. You can include them in the following way:

  • As an eventual substitute for some of your meals.
  • After your training session.
  • Like breakfast or dinner.

It is advisable to have a smoothie a day (either at breakfast or dinner) and two regular meals.

Detox Diets

Many people use detox diets because they can help you to lose weight in a relatively short period. Usually based on:

  • Smoothies.
  • Calorie restriction.

Calorie restriction is often extreme, which can cause anxiety and difficulty to continue with the diet. In some cases, it can be harmful.

If you are going to lose weight only with a detox diet, your weight loss will be temporary, as it will not help you lose fat, but glycogen stores (stored carbohydrates), excess water retained and muscle mass. This means that as soon as you return to your normal diet, your weight will be the same or greater than you originally had.

A True Diet with Smoothies

Milkshakes can be part of a healthy diet, which will help you to get positive results in the long run. These diets should be based on real and comprehensive foods that include all groups:

  • Cereals and tubers.
  • Fruits and vegetables.
  • Food of animal origin and legumes.

Your diet should meet your individual requirements, adapt to your lifestyle and personal tastes.

I recommend that you make peace with your body, relax, constipate and listen to what your organism is asking you.

Milkshake Recipes To Lose Weight

Here are a few ideas to help you start your weight loss by adding a variety of flavors and textures to your diet. Some may seem high in calories, but they will help you decrease your intake of other foods.

READ  Some Simple Ways How to get Rid of Stubborn Belly Fat

Before preparing them, take into account that each recipe is an individual portion.

Blueberry, Avocado and Chia Smoothie

  • Water – 1 cup.
  • Hass avocado – 1/2 piece.
  • Blueberries frozen or fresh – 1/2 cup.
  • Seeds of chia or chia seed gel – 1 tablespoon.
  • Coconut oil – 1/2 tablespoon to 1 tablespoon.
  • Cinnamon – 1/4 teaspoon.
  • Honey – 1/2 tablespoon.
  • Other options for sweetening:
  • Stevia.
  • Maple syrup.
  • Banana – 1/2 piece.
  • Agave honey.

Nutritional information

  • Energy: 331 kilocalories.
  • Fats: 24 grams.
  • Proteins: 4 grams.
  • Carbohydrates: 31 grams.
  • Fiber: 11 grams.
  • Sugars: 16 grams.
  • Vitamins
  • Ascorbic Acid (Vitamin C): 29% of Recommended Daily Intake.
  • Phytonadione (Vitamin K): 110% of IDR.
  • Minerals
  • Calcium: 8% of IDR.
  • Iron: 11% of the IDR.

Mango, Avocado and Green Tea Shake

  • Green tea – 1 cup.
  • Handle in chunks (frozen or fresh) – cup.
  • Hass avocado – 1/2 piece.
  • Spinach – 1 cup.
  • Coconut oil – 1/2 tablespoon.
  • Sea salt – 1 pinch.
  • To sweeten the smoothie you can add:
  • Honey – 1 tablespoon.
  • Maple syrup – 1 tbsp.
  • Stevia – To the taste.
  • Handle – 1/2 piece.
  • Agave honey.

Nutritional information

  • Energy: 329 kilocalories.
  • Fats: 22 grams.
  • Proteins: 4 grams.
  • Carbohydrates: 35 grams.
  • Fiber: 10 grams.
  • Sugars: 23 grams.
  • Vitamins
  • Ascorbic Acid (Vitamin C): 131% of the IDR.
  • Fitomenadione (Vitamin K): 216% of the IDR.
  • Minerals
  • Calcium: 6% of IDR.
  • Iron: 14% of IDR.

Blueberry and Greek Yogurt Smoothie

  • Water – 1/2 cup.
  • Blueberries (frozen or fresh) – 1/2 cup.
  • Natural Greek yogurt – 3/4 cup.
  • Seeds of chia or chia seed gel – 1 tablespoon.
  • Cinnamon – 1/4 teaspoon.
  • Honey – 1/2 tablespoon.
  • Other options for sweetening:
  • Stevia.
  • Maple syrup.
  • Banana – 1/2 piece.
  • Agave honey.

Nutritional information

  • Energy: 327 kilocalories.
  • Fats: 20 grams.
  • Proteins: 8 grams.
  • Carbohydrates: 31 grams.
  • Fiber: 5 grams.
  • Sugars: 21 grams.
  • Vitamins
  • Ascorbic Acid (Vitamin C): 13% of IDR.
  • Phytomenadione (Vitamin K): 86% of IDR.
  • Minerals
  • Calcium: 30% of the IDR.
  • Iron: 9% of IDR.

Banana and Strawberry Shake

  • Water – 1 cup.
  • Mixture of strawberries (frozen or fresh) – 1 cup.
  • Banana (frozen or fresh) – 1/2 piece.
  • Spinach – 1 cup.
  • Coconut oil – 1 tablespoon.
  • Cayenne Pepper Pepper – 1/4 teaspoon.
  • Gelatin (Grenetin) – 1 tablespoon.

Nutritional information

  • Calories: 251 kilocalories.
  • Fats: 14 grams.
  • Proteins: 3 grams.
  • Carbohydrates: 32 grams.
  • Fiber: 5 grams.
  • Sugars: 18 grams.
  • Vitamins
  • Ascorbic Acid (Vitamin C): 43% of IDR.
  • Fitomenadione (Vitamin K): 181% of the IDR.
  • Minerals
  • Calcium: 10% of IDR.
  • Iron: 10% of IDR.

Instructions for Making Milkshakes

  1. Place all ingredients, except coconut oil, in your blender.
  2. Mix the ingredients until you get the desired consistency, from 30 to 45 seconds.
  3. Add coconut oil and mix for 5 to 10 seconds.
  4. Serve and enjoy.

To avoid lumps, mix the ingredients at maximum speed and consume it immediately.

You can add extra ingredients.

Dare to play and experience new sensations!

Be yourself

Not all have the same metabolism or the same genetics, as models of magazines or fashion catwalks.

Learn to love your body as it is, do not fall into the game of comparing yourself with others. Focus on being the best version of yourself.

The keys to being healthy are:

  • Carry a correct diet.
  • Get enough sleep.
  • Expose yourself less to stress.
  • Exercise regularly.

Adding smoothies can help you enjoy your food in a healthy way, decreasing cravings and snacking between meals.

Choose the ones you like best, create your own recipes and play with the ingredients you have on hand.

Do you have any questions about smoothies?

Have you used them to lose weight and body fat?

Do you need more tips to prepare them properly?

Leave your comment right here.