10 Weight-Loss Smoothie Recipes Nutritionists Swear By

When starting their weight-loss journey, many people underestimate the role of nutrition and forget to ensure that they consume adequate vitamins and minerals during meals.

Smoothies are a great option to help you get proper nutrition while helping you achieve your weight-loss goals. Not only are they nutrient-dense, but smoothies usually contain ingredients that are essential for promoting weight loss.

Why Smoothies Help You Lose Weight

Smoothies are often a top choice in many diets because they’re a convenient way to increase nutrient intake and enhance bodily functions that aid weight loss.

1. In addition to being versatile and usually easy and quick to prepare, smoothies also offer various other health benefits. These may include:

2. Being nutrient-dense and low in calories: Smoothies are packed with fruits and vegetables that provide essential nutrients without adding too many calories. This makes smoothies a great option for people who need to reduce their calorie intake to lose weight.

3. A high fiber content: The fruits and vegetables used to make smoothies are usually high in fiber. This is an important nutrient that aids digestion and satiety, which can help you avoid overeating and snacking on high-calorie foods.

4. Aiding hydration: Some smoothies are made with ingredients that have a high water content — like cucumbers or watermelons. Liquids, like coconut water, are also used often. These ingredients can contribute to adequate hydration, which can help enhance the metabolism and promote weight loss.

5. Helping to curb cravings: Smoothies contain naturally sweet ingredients that can help curb cravings for sugary snacks. This can help reduce your calorie intake by preventing unnecessary snacking.

5 Fat-Burning Smoothie Recipes for Weight Loss

These fat-burning smoothies are low-calorie recipes that’ll nourish your body while boosting the metabolism. I can’t wait for you to see just how tasty and simple weight loss can be. These fat-burning smoothies are a great place to start if you want to eat more plants and nourish your body from within.

1. Plant-Based Mint Matcha Smoothie

matcha mint smoothie garnished with mint

The mixture of mint and matcha has a super refreshing flavor, and this recipe gives you the added health benefits of antioxidant-rich ingredients like spinach, wheatgrass, and matcha tea powder. Research even shows that matcha tea powder can help with weight loss, making it the perfect addition to your weight loss smoothie.

2. Kefir Banana Smoothie

glasses of kefir smoothie on a table

This delicious smoothie uses whole milk kefir as its super creamy base, and according to the journal Nutrients, this fermented milk drink can help with weight loss efforts. Add in banana, peanut butter, and dates and you’ll have yourself a tasty and healthy smoothie you won’t want to put down.

3. Blood Orange Beet Smoothie

blood orange beet smoothie with oranges

This Blood Orange Beet Smoothie is an immune boost because of the extra vitamin C, but it can also be great for weight loss when you’re in the mood for a sweet, refreshing treat. Instead of turning to an unhealthy store-bought juice or smoothie that will probably have tons of added sugars, you can enjoy this beverage with all of its natural sweetness.

4. Berry Cauliflower Smoothie

berry cauliflower smoothie

Our berry cauliflower smoothie is great for weight loss because it’s packed full of protein and fiber, and it satisfies your sweet cravings without using added sugar.

Frozen cauliflower is the perfect smoothie ingredient because it adds a super creamy texture while also providing a couple of grams of fiber and protein. Along with cauliflower, the peanut butter adds protein and healthy fats, and the berries and chia seeds provide some fiber as well.

5. Spirulina Piña Colada Smoothie

spirulina pina colada smoothie with pineapple in background

Like our original piña colada smoothie, but with a superfood twist. This spirulina version uses pineapple, banana, non-dairy milk, and spirulina—a powdered form of seaweed that contains protein and powerful antioxidants and has been found to have possible anti-inflammatory effects.

Aside from the small boost of protein, this smoothie also offers a way to satisfy your sweet cravings without turning to ultra-sugary snacks.

6. Raspbery Peach-Swirled Smoothie

raspberry peach swirled smoothies

One of the easiest ways to up the amount of protein in your smoothie (aside from adding a scoop of protein powder) is to add some low-fat Greek yogurt. Combining the yogurt with raspberry, banana, peach, and a small amount of ginger creates a sweet, mildly tart treat to enjoy as part of your weight loss plan.

7. Key Lime Pie Smoothie

key lime pie smoothie

Take the sweet and tangy flavors from key lime pie and make it healthy with this key lime pie smoothie. It uses limes, graham crackers, banana, and oat milk and omits the piles of added sugar that you’d find in a real slice of pie. Although this recipe doesn’t contain high amounts of protein or fiber, drinking it instead of reaching for a snack full of added sugar will help you with your health goals.

8. Low-Calorie Avocado-Lime Smoothie

avocado lime smoothie on a white cutting board with limes and a knife on a green table

If you’re trying to lose weight, you know that operating on a calorie deficit is an important part of the equation. This low-cal smoothie recipe can help make sure you’re still burning more calories than you consume without feeling deprived. Coconut, pear, avocado, and lime work together to create this uniquely tasty, bold, and refreshing drink. We love how many nutrient-dense foods are packed into this recipe while keeping the overall calories low.

9. Chocolate-Coconut-Banana Smoothie

Chocolate coconut banana smoothie

Chocolate and banana is one of the most classic smoothie combinations, and for good reason. Those two flavors are delicious on their own, but when you add coconut, vanilla, and a little bit of Greek yogurt for a protein boost, this smoothie becomes even more impressive. And thanks to that yogurt, this smoothie provides 9 grams of protein.

10. Carrot Cake Smoothie

carrot cake smoothie in two glasses with carrots and cinnamon

This healthy Carrot Cake Smoothie is perfect for fall, and it will give you all of the cozy feelings of a piece of carrot cake—without all of the added sugar. It’s made with carrots, chickpeas, oat milk, flaxseed, and a secret ingredient—Neufchâtel cheese, a creamy type of cheese with less fat than a typical cream cheese.

What To Put In Smoothies For Weight Loss

Focus on blending ingredients that are scientifically proven to burn fat and boost metabolism, which leads to weight loss. It’s important that the calories we consume are quality calories, especially if we’re trying to lose weight, gain muscle, or just improve our overall health.

Ingredients Proven to Burn Belly Fat

Soluble fiber: Soluble fiber, found in fruits, vegetables, oats and legumes, absorbs water and forms a gel that helps slow down food as it passes through your digestive system. This helps keep you full, so you naturally eat less. Plus.

High-protein: Observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet. Adding a plant-based protein powder or unsweetened greek yogurt to your smoothies can be a great way to do this. If you’re doing HIIT workouts, using smoothies as a post-workout protein shake is highly effective in burning belly fat and promoting muscle recovery.

Low-sugar foods: Using fruit as your natural sweeter is a great way to cut down on sugar (and avoid the highly processed refined sugars which contribute to belly fat). Using a combination of natural sugars and high fiber foods helps stabilize your blood sugar levels, which helps with weigh control.

Green tea: Using chilled green tea as your smoothie base can help boost your metabolism and energy levels, thanks to the natural caffeine and antioxidant epigallocatechin gallate. According to one 10-year study, people who drink green tea regularly have nearly 20 percent less body fat than those who don’t. And EGCG, the unique ingredient in green tea, can deactivate the genetic triggers for diabetes and obesity.

Ingredients to Avoid When Trying to Lose Weight

Fruit juice: Avoid using any kinds of fruit juice in your smoothie because it adds extra sugars without the nutrients found in whole fruits. It’s much better to blend an apple, than to add apple juice to your smoothie wen trying to lose weight.

Dairy: Milk, yogurt, protein powders that contain dairy can cause inflammation in the body… making it harder to lose weight and burn fat. We avoid these in all of our recipe below.

Added sweeteners: Avoid honey, maple syrup, sugar, monk fruit, and stevia in your smoothies because they are high in calories and low in nutrients. Plus they can spike your blood sugar levels and train your taste buds to crave high sugar foods throughout the day.