Does it seem like your busy life makes losing weight difficult and fueling unhealthy choices?
I used to feel like that too… I mean, who has time to cook and eat the “healthy way” we know we should? and how can I be at my best when I'm constantly feeling hungry?
Living life on the go, it turned out that to succeed with my weight loss journey, I needed to:
Enjoy my food - otherwise I'll have a hard time adopting the habit
Avoid spending lots of precious time on prepping, cooking and even on eating!
How could that be possible?
When I discovered that I could save time using homemade smoothies, and how I can lose weight with smoothies, it opened the door for me to shed extra pounds easily.
Without those sugar cravings, without feeling constantly hungry, and… I never saw my old weight again.
Today I’m going to share my smoothie fat burning diet plan and recipes, that could fit easily into your busy lifestyle.
… and they’re delicious, too!
I've also discovered recently that there's a complete, easy-to-follow plan and personal coaching called "The Smoothie Diet" by health coach Drew.
Wish I've known about this one during my years of struggle with excess weight!
What is a weight loss smoothie
A beverage you can make at home, combining ingredients that are perfectly to your taste while being low calorie and rich in healthy nutrients.
If you’re on a quest to slim down or maintain a healthy weight, then the typical contents of your smoothies should be 2-3 cups of vegetables or packed leafy greens and 2 pieces of fruit.
The quantity of vegetables should always be larger than the fruits. Making a smoothie that's dominantly fruit means it would contain too much fruit sugar (fructose) which isn't diet-friendly!
In this guide we’ll show you exactly what fat busting ingredients are best to use and what to avoid. You’ll also get our own personal smoothie recipes to help you get started.
How do weight loss smoothies work?
First, I’m going to be real with you…
Drinking smoothies isn’t a magic bullet guaranteed to drop pounds of fat. I’ve seen it again and again, how great results rely on combining good nutrition, enough exercise, and proper rest and relaxation.
Having said that, there are several features that are common to fat-busting smoothies, and they're the secret behind their effectiveness:
Low calorie ingredients
Serve as a meal replacement shake or as a way to avoid unhealthy snacks between meals
Contain protein or other ingredients that help you feel fuller for longer, so you're less tempted to eat more or binge
You choose the ingredients so they perfectly cater to your taste. The result is you’ll enjoy them and want to continue with this healthy habit.
Why smoothies help you lose weight
There are several main reasons why smoothies are an amazing tool to help you shed excess pounds:
1. Smoothies can be nutrient-dense
A “nutrient-dense” food is packed with micronutrients while being relatively low in calories. Since your cells crave nutrients, drinking nutrient-dense smoothies can help reduce appetite.
Keep in mind that not all smoothies are created equal… if you prepare a smoothie that has high sugar ingredients, it will mess with your energy and your fat-loss goals.
A serving of Green Diet Smoothie
In fact, when it comes to smoothies the first thing that comes to people’s minds is usually fruits. I’m going to bust that myth here and say right upfront that an exclusively-fruit smoothie is not a good idea due to its high sugar content.
No worries though, as vegetable-based smoothies can be just as delicious. It might come as a surprise to many people, but it is actually one of the strongest point of smoothies -
2. The Fun Factor - enjoying your smoothie diet
Smoothies provide a rare opportunity to enjoy extremely delicious food while eating healthy and supporting your weight loss efforts.
For example: if we are challenged by the taste of a healthy ingredient such as kale, a great way to mask its taste is combine it in a smoothie.
I believe we should thoroughly enjoy our healthy nutrition and feel that we're only eating food that's delicious to our taste!
If you want my actual recipes for delicious weight loss smoothies, just click here to get them (yes, it’s free, like all the other content on this website!)
Also, many confuse smoothies with juices, and it is important to understand the difference, and to stick with smoothies if you want to lose weight more effectively.
Including vegetables in the smoothie is part of the secret of fat loss, as you’ll see in a minute.
Keep reading for my top 14 fat-burning smoothie ingredients, and 7 high sugar ingredients to avoid.
3. Smoothies are easy and realistic to incorporate into your lifestyle
Have you tried “diets” which require lots of food prep, time to eat, and carrying containers of food with you all day?
Most people can’t sustain the work it takes to eat healthy every day, but blending a couple smoothies to drink throughout the day is very practical.
No stove-top required, and you won’t need a 30 minute break to chew through a giant salad. In fact, if you don’t like salads, you’ll never need to eat a salad again.
I can tell you that when I learned how to make tasty green smoothies it finally open the doors for me, to eat vegetables in the quantity I needed, and actually enjoy it!
What is a green detox smoothie
We are surrounded by toxins and contaminants - in our food, water and hygiene products, to name a few.
Unless our daily nutrition is rich in raw vegetables and fruits and low on processed food, then our body finds it extremely difficult to get rid of these toxins.
In fact, these pollutants and toxins are attracted to our body's fat cells and stored there. As we're exposed to more toxins, our body tries to protect our organs from the toxins by producing more fat to store them!
When you cleanse your body to get rid of toxins, you stop this process of producing more fat, so the question now is - how to it in an effective, healthy and easy way?
A smoothie made of fresh veggies and fruit is great way to do it, and relieves you from the need to use dubious methods such as starvation cleanses or detox supplements.
An easy to make homemade smoothie is what your body needs to be able to use its ability to detox itself effectively.
What is a meal replacement shake
A shake is a low calorie beverage, usually thinner than a smoothie and comes in flavors such as vanilla, chocolate or peanut butter.
It’s almost always high in protein, to help you feel fuller for longer to minimize binge eating.
The idea sounds great - replace a high calorie meal with a low calorie shake.
However...
Going for a store-bought meal replacement shake powder is usually not the healthiest choice. It contains highly processed ingredients and loaded with added sugar or artificial sweeteners.
You can easily make a shake at home using fresh vegetables and fruit, while adding protein powder with your preferred flavors such as vanilla or chocolate. My favorite is Sunwarrior, which is vegan and naturally sweetened with Stevia.
The 4-Week Smoothie Weight Loss Meal Plan
So you’re ready to kick-start this journey, but you aren’t sure where you start?
Don’t worry, the best way to make lasting changes is to start slowly so I have broken it down into a 4 Week Plan.
We too had enough of those "diet plans", so this meal plan is more of an exercise to help you ease into healthier nutrition habits.
For the actual recipes used in this meal plan, click HERE to download our free recipes ebook.
Important! Always consult your physician or Registered Dietitian before starting any diet or changes to your nutrition.
Weight Loss Journey
Week One: replace at least one meal with a smoothie
Let’s start by visualizing where we would be in the near future: enjoying 1-3 delicious smoothies every day, some of our fat already gone and the rest is on its way out. Most importantly, we have a new habit that helps us keep body weight as we like it.
But to do that, we need to start in baby steps. We’re not starting a “diet” here. Been there, done that, no thank you… Therefore, we can’t just make a drastic shift in one day, or else it would end up like all those other “diets”.
We will start with breakfast, as most people find it easiest to start this new eating habit with.
Incorporate a breakfast smoothie into your morning routine to start feeling amazing. Download my recipe book for the exact recipes you can use to make delicious breakfast smoothies.
While you’re replacing your breakfast with a smoothie, start also replacing sugary drinks with stevia-sweetened iced teas or lemonade.
In the next few weeks, gradually swap unhealthy snacks like chips, crackers and candies with a snack smoothie (recipes inside the ebook), nuts or freshly-cut fruits.
In conclusion, this first week you’ll get used to drinking a morning smoothie. If you’re wondering what’s best to eat for lunch and dinner - try focusing more on veggies and protein, for example a salad with fish or a chicken stir-fry with cauliflower rice.
green fat burning smoothie
Week Two: drink two smoothies a day
Now that you’re used to having a smoothie for breakfast, you’re going to start having one for dinner as well.
Don’t worry, you don’t have to drink the same smoothie twice – see the recipes ebook for dinner smoothie recommendations.
By now you will be getting into the groove of good nutrition, and making healthier choices naturally. Another important change that starts to take place now is that your taste buds start to get used to the taste of greens.
During this week as well, be sure to rotate between different recipes for breakfast and dinner smoothies. Feel free to try different variations on the recipes or swap ingredients. Just make sure you keep the right proportion of fruits and veggies (as explained in a minute) and avoid too much sugary fruits.
Remember to keep your snacks healthy, and make lunch a high protein plate with lots of veggies if possible.
For the weekend, continue drinking smoothies in the morning, but lunch and dinner is up to you - if you have a family dinner or lunch at a restaurant, just enjoy it. You deserve it, after having saved so many calories and consumed so much healthy nutrients this week!
In my case, during the weekend I didn’t stop myself from eating my favorite dishes, but made an effort to reduce quantities (using a smaller plate was the most effective trick).
Week Three: 3 smoothies a day for 3 days
By week 3, you are a blender-pro. For this week only, you’ll drink an extra number of smoothies to speed the weight loss effect, then next week return to 2 smoothies a day for the entire week (except weekends).
Pick 3 days of the week that would be the most convenient for you to replace lunch with a smoothie. So, for example your week might look like this:
In the example above, you drink smoothie for breakfast and dinner every day, while only on Monday, Wednesday and Thursday you replace all three meals with healthy smoothies.
Since your taste buds are probably a bit more used to greens now, in between the smoothies you can snack on fresh-cut veggies like cucumber, carrots and celery with nuts or nut butter. Some low-sugar fruits like berries or peaches would also be good.
On the weekend, enjoy some healthy cooked meals and maybe a dinner out with some nice wine - same as week two.
You’re going to be looking and feeling better than ever so make sure to get out and enjoy life while making healthy choices.
which color of fat burning smoothie would you like today
Which color of fat burning smoothie would you like today?
Week Four and beyond: find your maintenance mode
After 21 days of smoothies, this lifestyle has become a habit or on the verge of becoming a permanent, healthy habit. Now it’s time to find what works best for you so that you can continue long-term.
If you have a lot of weight to lose, I recommend sticking with the Week Three plan for a few weeks.
If you only want to drink 2 smoothies per day and eat a healthy lunch, that is fine too. It’s all about finding the plan that you will keep up long-term.
Smoothie recipes for weight loss
Smoothies are known as one of the most effective and fun ways to help fight those extra pounds and maintain a healthy weight.
You just need to know what are the right ingredients to include and what to avoid. The simple smoothie recipes here have been crafted with this in mind.
berry smoothie recipes for weight loss
The three recipes here cover you for breakfast, lunch and dinner. They're taken from my free eBook which you can download using the green button below.
What makes a smoothie recipe fat loss friendly or fat burning?
The ingredients you include in it - be sure to include a good amount of protein as well as these ingredients
The ingredients you avoid including in it - stay away from these ingeredients
Low fat: a green vegetable smoothie is by nature lowfat, though as far as taste goes you can use the tips and techniques in the guide to make it taste exactly as you love it.
Having said that, including healthy fats in your smoothie would actually help with fat loss! My favorites are flaxseed, chia and cold pressed coconut oil.
Timing: breakfast, snack or meal replacement - consuming a smoothie as your breakfast is a proven way to feel fuller for longer, avoiding hunger pangs, avoiding snacking and larger lunch portions. Replacing one other meal with a healthy smoothie would also mean your'e getting a nutrient-rich meal but without the extra calories.
Do you want to get ALL my original smoothie recipes for weight loss? click the button below to download them (it's free).
I used to feel like that too… I mean, who has time to cook and eat the “healthy way” we know we should? and how can I be at my best when I'm constantly feeling hungry?
Living life on the go, it turned out that to succeed with my weight loss journey, I needed to:
Enjoy my food - otherwise I'll have a hard time adopting the habit
Avoid spending lots of precious time on prepping, cooking and even on eating!
How could that be possible?
When I discovered that I could save time using homemade smoothies, and how I can lose weight with smoothies, it opened the door for me to shed extra pounds easily.
Without those sugar cravings, without feeling constantly hungry, and… I never saw my old weight again.
Today I’m going to share my smoothie fat burning diet plan and recipes, that could fit easily into your busy lifestyle.
… and they’re delicious, too!
I've also discovered recently that there's a complete, easy-to-follow plan and personal coaching called "The Smoothie Diet" by health coach Drew.
Wish I've known about this one during my years of struggle with excess weight!
What is a weight loss smoothie
A beverage you can make at home, combining ingredients that are perfectly to your taste while being low calorie and rich in healthy nutrients.
If you’re on a quest to slim down or maintain a healthy weight, then the typical contents of your smoothies should be 2-3 cups of vegetables or packed leafy greens and 2 pieces of fruit.
The quantity of vegetables should always be larger than the fruits. Making a smoothie that's dominantly fruit means it would contain too much fruit sugar (fructose) which isn't diet-friendly!
In this guide we’ll show you exactly what fat busting ingredients are best to use and what to avoid. You’ll also get our own personal smoothie recipes to help you get started.
How do weight loss smoothies work?
First, I’m going to be real with you…
Drinking smoothies isn’t a magic bullet guaranteed to drop pounds of fat. I’ve seen it again and again, how great results rely on combining good nutrition, enough exercise, and proper rest and relaxation.
Having said that, there are several features that are common to fat-busting smoothies, and they're the secret behind their effectiveness:
Low calorie ingredients
Serve as a meal replacement shake or as a way to avoid unhealthy snacks between meals
Contain protein or other ingredients that help you feel fuller for longer, so you're less tempted to eat more or binge
You choose the ingredients so they perfectly cater to your taste. The result is you’ll enjoy them and want to continue with this healthy habit.
Why smoothies help you lose weight
There are several main reasons why smoothies are an amazing tool to help you shed excess pounds:
1. Smoothies can be nutrient-dense
A “nutrient-dense” food is packed with micronutrients while being relatively low in calories. Since your cells crave nutrients, drinking nutrient-dense smoothies can help reduce appetite.
Keep in mind that not all smoothies are created equal… if you prepare a smoothie that has high sugar ingredients, it will mess with your energy and your fat-loss goals.
A serving of Green Diet Smoothie
In fact, when it comes to smoothies the first thing that comes to people’s minds is usually fruits. I’m going to bust that myth here and say right upfront that an exclusively-fruit smoothie is not a good idea due to its high sugar content.
No worries though, as vegetable-based smoothies can be just as delicious. It might come as a surprise to many people, but it is actually one of the strongest point of smoothies -
2. The Fun Factor - enjoying your smoothie diet
Smoothies provide a rare opportunity to enjoy extremely delicious food while eating healthy and supporting your weight loss efforts.
For example: if we are challenged by the taste of a healthy ingredient such as kale, a great way to mask its taste is combine it in a smoothie.
I believe we should thoroughly enjoy our healthy nutrition and feel that we're only eating food that's delicious to our taste!
If you want my actual recipes for delicious weight loss smoothies, just click here to get them (yes, it’s free, like all the other content on this website!)
Also, many confuse smoothies with juices, and it is important to understand the difference, and to stick with smoothies if you want to lose weight more effectively.
Including vegetables in the smoothie is part of the secret of fat loss, as you’ll see in a minute.
Keep reading for my top 14 fat-burning smoothie ingredients, and 7 high sugar ingredients to avoid.
3. Smoothies are easy and realistic to incorporate into your lifestyle
Have you tried “diets” which require lots of food prep, time to eat, and carrying containers of food with you all day?
Most people can’t sustain the work it takes to eat healthy every day, but blending a couple smoothies to drink throughout the day is very practical.
No stove-top required, and you won’t need a 30 minute break to chew through a giant salad. In fact, if you don’t like salads, you’ll never need to eat a salad again.
I can tell you that when I learned how to make tasty green smoothies it finally open the doors for me, to eat vegetables in the quantity I needed, and actually enjoy it!
What is a green detox smoothie
We are surrounded by toxins and contaminants - in our food, water and hygiene products, to name a few.
Unless our daily nutrition is rich in raw vegetables and fruits and low on processed food, then our body finds it extremely difficult to get rid of these toxins.
In fact, these pollutants and toxins are attracted to our body's fat cells and stored there. As we're exposed to more toxins, our body tries to protect our organs from the toxins by producing more fat to store them!
When you cleanse your body to get rid of toxins, you stop this process of producing more fat, so the question now is - how to it in an effective, healthy and easy way?
A smoothie made of fresh veggies and fruit is great way to do it, and relieves you from the need to use dubious methods such as starvation cleanses or detox supplements.
An easy to make homemade smoothie is what your body needs to be able to use its ability to detox itself effectively.
What is a meal replacement shake
A shake is a low calorie beverage, usually thinner than a smoothie and comes in flavors such as vanilla, chocolate or peanut butter.
It’s almost always high in protein, to help you feel fuller for longer to minimize binge eating.
The idea sounds great - replace a high calorie meal with a low calorie shake.
However...
Going for a store-bought meal replacement shake powder is usually not the healthiest choice. It contains highly processed ingredients and loaded with added sugar or artificial sweeteners.
You can easily make a shake at home using fresh vegetables and fruit, while adding protein powder with your preferred flavors such as vanilla or chocolate. My favorite is Sunwarrior, which is vegan and naturally sweetened with Stevia.
The 4-Week Smoothie Weight Loss Meal Plan
So you’re ready to kick-start this journey, but you aren’t sure where you start?
Don’t worry, the best way to make lasting changes is to start slowly so I have broken it down into a 4 Week Plan.
We too had enough of those "diet plans", so this meal plan is more of an exercise to help you ease into healthier nutrition habits.
For the actual recipes used in this meal plan, click HERE to download our free recipes ebook.
Important! Always consult your physician or Registered Dietitian before starting any diet or changes to your nutrition.
Weight Loss Journey
Week One: replace at least one meal with a smoothie
Let’s start by visualizing where we would be in the near future: enjoying 1-3 delicious smoothies every day, some of our fat already gone and the rest is on its way out. Most importantly, we have a new habit that helps us keep body weight as we like it.
But to do that, we need to start in baby steps. We’re not starting a “diet” here. Been there, done that, no thank you… Therefore, we can’t just make a drastic shift in one day, or else it would end up like all those other “diets”.
We will start with breakfast, as most people find it easiest to start this new eating habit with.
Incorporate a breakfast smoothie into your morning routine to start feeling amazing. Download my recipe book for the exact recipes you can use to make delicious breakfast smoothies.
While you’re replacing your breakfast with a smoothie, start also replacing sugary drinks with stevia-sweetened iced teas or lemonade.
In the next few weeks, gradually swap unhealthy snacks like chips, crackers and candies with a snack smoothie (recipes inside the ebook), nuts or freshly-cut fruits.
In conclusion, this first week you’ll get used to drinking a morning smoothie. If you’re wondering what’s best to eat for lunch and dinner - try focusing more on veggies and protein, for example a salad with fish or a chicken stir-fry with cauliflower rice.
green fat burning smoothie
Week Two: drink two smoothies a day
Now that you’re used to having a smoothie for breakfast, you’re going to start having one for dinner as well.
Don’t worry, you don’t have to drink the same smoothie twice – see the recipes ebook for dinner smoothie recommendations.
By now you will be getting into the groove of good nutrition, and making healthier choices naturally. Another important change that starts to take place now is that your taste buds start to get used to the taste of greens.
During this week as well, be sure to rotate between different recipes for breakfast and dinner smoothies. Feel free to try different variations on the recipes or swap ingredients. Just make sure you keep the right proportion of fruits and veggies (as explained in a minute) and avoid too much sugary fruits.
Remember to keep your snacks healthy, and make lunch a high protein plate with lots of veggies if possible.
For the weekend, continue drinking smoothies in the morning, but lunch and dinner is up to you - if you have a family dinner or lunch at a restaurant, just enjoy it. You deserve it, after having saved so many calories and consumed so much healthy nutrients this week!
In my case, during the weekend I didn’t stop myself from eating my favorite dishes, but made an effort to reduce quantities (using a smaller plate was the most effective trick).
Week Three: 3 smoothies a day for 3 days
By week 3, you are a blender-pro. For this week only, you’ll drink an extra number of smoothies to speed the weight loss effect, then next week return to 2 smoothies a day for the entire week (except weekends).
Pick 3 days of the week that would be the most convenient for you to replace lunch with a smoothie. So, for example your week might look like this:
In the example above, you drink smoothie for breakfast and dinner every day, while only on Monday, Wednesday and Thursday you replace all three meals with healthy smoothies.
Since your taste buds are probably a bit more used to greens now, in between the smoothies you can snack on fresh-cut veggies like cucumber, carrots and celery with nuts or nut butter. Some low-sugar fruits like berries or peaches would also be good.
On the weekend, enjoy some healthy cooked meals and maybe a dinner out with some nice wine - same as week two.
You’re going to be looking and feeling better than ever so make sure to get out and enjoy life while making healthy choices.
which color of fat burning smoothie would you like today
Which color of fat burning smoothie would you like today?
Week Four and beyond: find your maintenance mode
After 21 days of smoothies, this lifestyle has become a habit or on the verge of becoming a permanent, healthy habit. Now it’s time to find what works best for you so that you can continue long-term.
If you have a lot of weight to lose, I recommend sticking with the Week Three plan for a few weeks.
If you only want to drink 2 smoothies per day and eat a healthy lunch, that is fine too. It’s all about finding the plan that you will keep up long-term.
Smoothie recipes for weight loss
Smoothies are known as one of the most effective and fun ways to help fight those extra pounds and maintain a healthy weight.
You just need to know what are the right ingredients to include and what to avoid. The simple smoothie recipes here have been crafted with this in mind.
berry smoothie recipes for weight loss
The three recipes here cover you for breakfast, lunch and dinner. They're taken from my free eBook which you can download using the green button below.
What makes a smoothie recipe fat loss friendly or fat burning?
The ingredients you include in it - be sure to include a good amount of protein as well as these ingredients
The ingredients you avoid including in it - stay away from these ingeredients
Low fat: a green vegetable smoothie is by nature lowfat, though as far as taste goes you can use the tips and techniques in the guide to make it taste exactly as you love it.
Having said that, including healthy fats in your smoothie would actually help with fat loss! My favorites are flaxseed, chia and cold pressed coconut oil.
Timing: breakfast, snack or meal replacement - consuming a smoothie as your breakfast is a proven way to feel fuller for longer, avoiding hunger pangs, avoiding snacking and larger lunch portions. Replacing one other meal with a healthy smoothie would also mean your'e getting a nutrient-rich meal but without the extra calories.
Do you want to get ALL my original smoothie recipes for weight loss? click the button below to download them (it's free).
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