How Smoothies Help You Lose Weight? (5lbs a Week!)

How Smoothies Help you Lose Weight

Smoothies are an excellent option to keep us well-fed and satisfied, but they can also help you lose weight.

Do you want to know how? Let’s dive right into the details.

Smoothies are a non-alcoholic drink, in which you mix fruits with a liquid base, it can be water, juice, or milk.

But it’s much more than just a drink! 

Because thanks to the fact that we can mix a wide variety of ingredients, they have become the primary option to lose weight and stay healthy.

Do you want to know how smoothies can help you lose weight?

In addition to giving you tips and delicious recipes, we’ll also talk about the benefits of including them in your regular diet, and all the advantages they bring to your body.

We are all interested in taking care of our bodies, and having a good figure, right?

Nowadays, it’s known that there is a close association between healthy nutrition and good health.

It’s not merely necessary to look good but to feel good as well.

Sure, you have been seduced by the striking and beautiful colors of smoothies, by their combinations, or their delicious flavors.

But, do you exactly know what a smoothie is?

What are the mains characteristics of a smoothie?

Let's dive right into the details

A smoothie is a drink made from fruits mixed with milk (preferably of vegetable origin), yogurt, water, or juices.

You can also add cereals such as oats, vitamin supplements, and vegetables.

The so-called green smoothies are among the most striking and nutritious.

A smoothie is characterized, in addition to its ingredients, for being thick and creamy.

The fruit can be fresh or frozen. If the fruit is frozen, the smoothie will be much creamier and refreshing.

  • Types of smoothies

There are mainly three types of smoothies:

  1. Smoothies made only from fruits.
  2. Smoothies made with fruits and vegetables for daily consumption.
  3. Functional smoothies that include probiotics.
  • Smoothies History

Did you know that smoothies have their origin in Latin American countries?

In these countries, it is traditional to make juices and smoothies with fruits of all kinds.

They became popular in the 1960s, first in California and then throughout the United States.

Did you know that the first person to market smoothies was Steve Kuhnau? In 1973 he founded the first franchise called Smoothie King.

Back then, people were very interested in looking for healthy options to leave soft drinks and sugary drinks.

It was the moment when light drinks appeared. However, the healthiest option will always be a fruit smoothie.

  • Smoothies Popularity

Smoothies have gained popularity in recent years as they are an excellent alternative to the fast-paced lifestyle we lead.

It is an excellent option for breakfast, for example, since we usually leave home in a rush to get to work or college.

Making a smoothie only takes a few minutes and is a highly healthy meal.

That is why today you can find a wide variety of healthy smoothie recipes that include all kinds of fruits, and even vegetables.

Because of their convenient preparation and their nutritional benefits.

  • Best Way To Make Smoothies

Yes, smoothies are an excellent option for meals, they are fast and very nutritious, but did you know that it is better to make them at home?

Although there has been a lot of controversy surrounding smoothies, there are those who argue that they cannot substitute for a meal.

But, it has been proven more than once that smoothies have multiple benefits.

It also has been proven that what we can get at food chains, even those that call themselves specialized in smoothies, are not the best option.

The best way to consume them is by making them at home.

In addition to being much more expensive than getting fresh fruit, they do not always have high levels of fiber and nutrients.

And, in many places, they do add sugar or preservatives that decrease their natural and healthy nature.

Safefood warns that the commercialized smoothies are not made with fresh fruit but with concentrated fruit syrup.

This indicates that they have raised levels of added sugar and sucrose, besides having low levels of vitamins and nutrients.

They are also especially weak in vitamin C, contrary to what you might think.

The packaging hides the clue to knowing whether a smoothie is more or less natural.

If the packaging is a tetra-pack, a glass or a plastic container is less natural.

In the process of being packed, the water evaporates, eliminating the most valuable content of the smoothie.

So, the most recommended is to make the smoothies at home, with your favorite ingredients, and most naturally.

You should try it principally if you want to experience how smoothies help you to lose weight.

Is it possible that smoothies make us fat?


As Prevention Magazine explains, yes, smoothies are not a magical, and foolproof solution.

You must know how to use balanced ingredients for each smoothie, different types of fruit, a low-fat liquid base.

And it is also very essential that they include protein and carbohydrates.

Especially sweet smoothies, made with ice cream and caramels, have high-fat content and not only make us fat but can be harmful to health.

Natural smoothies are an excellent option to lose weight and stay healthy.

But, we must know how to combine the ingredients and take advantage of their nutrients and vitamins.

Below, we’ve listed some of best and easiest recipes along with tips on how smoothies help you lose weight.

How to prepare natural and healthy smoothies?

Making smoothies is extremely easy!

What you need to remember is that the smoothie, like all food, must be balanced, and to make us lose weight, it must be low in fat and carbohydrates.

You can use frozen fruit if you wish to make your smoothie more refreshing and creamier.

Also, it is easier to preserve frozen fruits and making smoothies many days a week. You can also add protein supplements.

If you think that the perfect smoothie does not exist, the BBC will show you that you are wrong.

One way or another, all smoothies are perfect as long as it has the fruits you love. Don’t you agree?

  • The best ally to lose weight

We now know that choosing the right ingredients, smoothies can become a highly nutritious and healthy beverage.

But besides, when it comes to losing weight, they are your best ally.

All you have to do is make sure you substitute at least one of your meals for a smoothie and make sure it’s a low-calorie smoothie.

Although, you can substitute one or two of your daily meals for smoothies, a professional would recommend that you stop there.

Do not replace all your meals with smoothies. You can substitute just breakfast, or breakfast, and dinner, for example.

But, it is essential that you too eat hard, complete and, nutritious meals during the day.

This way, you can accelerate your metabolism, and lose weight more healthily.

To lose weight, you can follow this scheme for 21 days:

  • Breakfast: smoothie low in calories.
  • Mid-morning snack: fresh fruit or nuts.
  • For lunch: a hard and balanced meal.
  • Afternoon snack: raw salad or fresh fruit.
  • For dinner: smoothie low in calories.

By following these instructions, we guarantee that you will lose weight in such an incredible way that you and those around you will notice it.

And most important of all, you will see how your physical and mental health improves from the first smoothie.

Dare to do this challenge of the 21 days and tell us how it goes!

How to make low-calorie smoothies?

How To Make Low Calories Smoothies

The secret to know how to lose weight is to reduce fats and carbohydrates, that is, have low calories foods.

How do we achieve that in a smoothie?

With these three tips: add water, take advantage of the volume, and add fiber.

These three elements will help you make more satisfying smoothies without increasing their caloric content.


Water, in addition to being vital for our health, certainly helps us to have that feeling of fullness.

You can add water directly to the smoothie, or you can add ice or use fruits with high water density.


We achieve the volume with the process of liquefying or whisking the ingredients.

This action creates air bubbles and a creamy consistency that will help you to feel fuller for longer.


Fiber is an element that in itself helps us to have that feeling of fullness, and satisfaction.

And we can add it to fruits with high fiber content such as orange, apple, plum, kiwi, banana, or Fruits of the forest.

And we also achieve high fiber content, with vegetables such as pumpkin, beets, and broccoli.

It is proved by a study by the journal Physiology & Behavior, that it is preferred to reduce the caloric amount of meals, rather than the portion of the meals themselves.

One of the main obstacles when trying to lose weight is precisely this, reducing amounts since it affects us physically and emotionally.

That is why this method of reducing the caloric index and not the quantity is so important.

  • Smoothies Recipes

With these low-calorie smoothie recipes, you’ll be able to try yourself as smoothies help you to lose weight.

Cherry, Pineapple, and Orange Smoothie

  • Frozen pitted cherries, 150 g.
  • Chopped pineapple, 60 g.
  • Orange juice, 100 ml.
  • Coconut milk, 100 ml.
  • Ice cubes, 2 or 3.

Strawberry and Banana Smoothie

  • Frozen chopped strawberries, 150 g.
  • Ripe banana, ½.
  • Almond milk, 125 ml.

Green Smoothie with a Tropical Twist

  • Almond milk without sugar, 175 ml.
  • Chopped pineapple, 125 g.
  • Banana, ½.
  • Fresh spinach, 15 leaves.
  • Ice cubes, 4.

Creamy Peach Smoothie

  • Ripe peach, chopped, 200 g.
  • Coconut milk, 125 ml.
  • Ice, two cubes.

Healthy Pina Colada Smoothie

  • Frozen sliced ​​pineapple, 200 g.
  • Coconut milk, 175 ml.

Mango, Carrot, and Orange Smoothie

  • Orange juice, 100 ml.
  • Coconut milk, 100 ml.
  • Mango, 100 g.
  • Red apple, 1.

Tomato and Basil Smoothie

  • Greek yogurt, 1 cup.
  • Pre-cooked tomatoes, with peel and seeds, 3.
  • Fresh basil leaves, 10.
  • A pinch of salt.

Green Smoothie for Breakfast

  • Kale, one sheet.
  • A small bunch of fresh spinach.
  • Half banana.
  • Half apple.
  • Celery, a sprig.
  • Flax seeds, one tsp.
  • Water, one glass.

Pineapple, Orange, and Apple Smoothie

  • One apple.
  • Orange juice, 100 ml.
  • Natural pineapple slices, as much as you want.

Apple and Oatmeal Smoothie

  • 125 grams of oats.
  • Two green apples.
  • The juice of one lemon.
  • Half a liter of water.

What is the best thing about smoothies?


We now know the benefits for your body, and we know how smoothies help you lose weight.

We have seen the benefits of making your natural shakes, of using fresh, diverse, and balanced ingredients.

But, do you know what the best thing about smoothies is?

From the first moment you drink a natural and balanced smoothie, you will feel the difference.

You will feel full of energy, in a good mood, satisfied and stimulated to lead a healthy lifestyle.

It will help you regulate your eating habits and your digestive cycles. Also, smoothies can work as medicinal treatments.

If you suffer from an irritable colon condition, try the aloe vera and kiwi smoothie:

– One tablespoon of aloe vera gel (20g).
– One kiwi.
– One glass of water.

For almost all physical discomforts, there is a smoothie indicated!

We dare you to know the full range of options that shakes can offer you, and be sure to tell us which ones have become your favorites.

  • More than a diet, it is a lifestyle

Now that you have discovered how smoothies help you lose weight, you will surely want to try the 21-day challenge substituting two meals for smoothies.

But beyond following a regimen, what we would really advise you is to include smoothies in your daily diet.

The most important thing is to lead a healthy life to have a quality of life. For this, we must have a balanced diet and exercise regularly.

Including smoothies will help you achieve a physical and mental benefit.

Have you already tried natural smoothies? Do you like to make them at home? Do you have a favorite? We want to know your experiences and opinions.

Do you have a recipe to make a delicious smoothie? Share it with us in the comments section.

We all want to have a healthy lifestyle, and the best we can do is support each other by sharing our experiences.

So, make sure to start taking action TODAY! Even if it’s just making yourself take a few more steps, or getting rid of all those unhealthy snacks. One day at a time and sooner than you think, it will be worth it!

For a step-by-step detailed weight loss program, take this short quiz now to get a custom plan according to your body goals.