How to make smoothies for weight loss?

How to make smoothies for weight loss is easier than you think. Here’s a step-by-step guide for how to make the perfect smoothie to fit your goals.

• Choose your liquid: Start with a low-calorie liquid base, like unsweetened almond milk, coconut water, or water. 

• Add protein: Adding protein to your smoothie can help keep you full for longer [1]. Good sources of protein for smoothies include protein powder (such as whey, pea, or soy protein), Greek yogurt, cottage cheese, or silken tofu.

• Include fiber: Fiber is another key nutrient for weight loss as it aids in digestion and regulates appetite [2]. Ingredients like leafy greens (spinach, kale), fruits (berries, apples), vegetables (carrots, cucumbers), and flaxseeds are excellent sources of fiber.

• Incorporate healthy fats: While you want to watch your fat intake, incorporating small amounts of healthy fats into your smoothie can help absorb fat-soluble vitamins (like A, D, E and K) [3]. Good sources include nuts (like almonds or walnuts), avocado, or a small amount of nut butter.

• Portion control: If you’re wanting to lose weight, be mindful of portion sizes, especially if you're adding calorie-dense ingredients like nut butter or avocado. Stick to recommended serving sizes to avoid consuming excess calories.