Fruit smoothies are blends of a liquid base, such as milk, yogurt, or ice cream, and other ingredients, such as fruits, ice, or other nutritional supplements. ⁽¹⁾

Smoothies are a great source of calories, vitamins, antioxidants, and fibers. A single serving of smoothies(cup) has 161 calories(Ingredients: Honey, Yogurt, Bananas, Strawberry, and Sugar).⁽²⁾

They complete the definition of Essential Nutrition if made from the right ingredients and add-ons.

Your meal plan should include a low-calorie, high-fiber diet when you want to lose weight. ^(2,3)

The same goes for smoothies. If the ingredients are low in calories and high in fiber, smoothies can effectively help people lose weight.

Some fruits and vegetables that are low in calories and high in fiber are ^(4,5,)

Some fruits have a much higher fiber content. They improve gut health by preventing constipation and bloating and delay food absorption in the intestine, maintaining optimum calorie levels in the body.

Passion fruit has the highest fiber content (24gm/cup) and is an excellent choice for a smoothie. Berries are also a good choice regarding taste, fiber, and nutrient content. They possess anti-oxidants and cancer-fighting properties. ^(6,7)

Fruit Smoothies are also abundantly enriched with vitamins(A, C, and K) and minerals, especially Iron and potassium. These nutrients play a critical role in maintaining a robust immune system, promoting skin health, and reducing inflammation in the body.

Some ingredients like avocado and flaxseeds are also natural sources of Ω-3 fatty acids. ⁽⁸⁾

Natural sweeteners and fiber in fruit smoothies increase satiety levels, thus decreasing your craving for eating more.

A meta-analysis reveals a significant postprandial impact of a fiber diet on suppressing ghrelin neurotransmitter, which promotes hunger. ⁽⁹⁾

To make the most of fruit smoothies in your weight loss journey, be mindful of the portion size of the ingredients, as they can be full of calories. The aim of carries per serving should be around 160-200 calories.

1. Choose a healthy base;

• Plain water, almond milk, coconut water

2. Nutrient-dense & high fiber fruits;

• Berries-High in anti-oxidants and low in sugar
• Passion fruit-High in fiber
• Avocado-Contain Ω-3 fatty acids

3. Vegetables;

• Spinach
• Kale

4. Proteins;

• Whey protein powders are a good option for increasing protein contents

5. Add-ons;

• Honey, vanilla extract

See more healthy smoothie recipes for weight loss. ⁽¹⁰⁾

Fruit Smoothies will significantly help you if you follow other tips.

• Cut-off added sugar
• Schedule daily workout
• Stay motivated and focus on your weight loss goals
• Avoid stress