There are so many different types of weight loss shakes and smoothies that can easily buy at a store but why consume something that you have no true idea what really inside of it? Why not make your own tasty blended treat that you know what types of benefits you’re going to receive from it?
Shakes, derived from the original milkshake that didn’t include any type of fruit but contain ice cream and it has been around for decades. Smoothies were first introduced to the U.S. market in the late 1960’s . They were found in health food stores and it targeted health conscious people. A smoothie is cold, sweet and blended similar a milkshakes consistency and made out of fresh or frozen fruit, fruit juice, milk or yogurt including other ingredients.
How are the weight loss shakes and smoothies I make at home healthy?
They are healthy because you control the ingredients, thus, the caloric content. For weight loss, you must create a calorie deficit, or expend more calories than you consume. Replacing a meal with a filling beverage is one way to cut calories. Depending upon the ingredients in a shake or smoothie, it can be a good source of vitamins, carbohydrates, protein and minerals, such as calcium. By avoiding recipes that call for fruit juices and frozen yogurt, you can avoid high-calorie, high-sugar ‘traps.’
What if I cannot tolerate dairy products?
There are plenty of options for substitutes if you do not wish to use dairy products or have a dairy intolerance. In place of cow’s milk, try light coconut milk, almond, soy or rice milk (be aware that almond and rice milk are low in protein). Most of these milk alternatives also come in powdered form. In place of regular yogurt you can try pureed silken tofu or soy yogurt.
How many calories should a weight loss shake or smoothie contain?
It really depends on if your consuming in place of a meal or snack. If you are replacing a meal, it best to stay around 300 to 400 calories. If your consuming it as a snack dont go over 200 calories. The protein content should be close to a meal or snack. . Add a protein component to your shake or smoothie and/or look for recipes that offer at least 10 g per serving.
Berry-banana flax seed smoothie (serves 1)
½ of a medium-sized banana
½ cup frozen, unsweetened mixed berries
1½ cups light vanilla soy milk
1 Tbsp ground flax seed
Blend all ingredients until smooth and creamy. Per serving: 313 calories, 14 g protein, 9.5 g fat (mostly unsaturated), 45 g carbohydrates, 7 g dietary fiber, 190 mg sodium and 0 mg cholesterol. This smoothie is high in vitamin C, iron, magnesium, manganese and selenium.
Avocado smoothie (serves 2)
1 avocado, without skin (pitted and cubed)
1 cup 1% milk
½ cup light vanilla Greek yogurt (higher in protein than conventional yogurt)
2 Tbsp honey
1 cup ice
Blend all ingredients until smooth and creamy. Per serving: 303 calories, 10 g protein, 16 g fat (mostly monounsaturated), 37 g carbohydrates, 7 g dietary fiber, 91 mg sodium and 7 mg cholesterol. This smoothie is high in calcium, vitamins A, C and other nutrients.
Tropical smoothie (Serves 1)
- 2 kiwi
- 1 banana
- 1 orange
- ½ apple
- 1 tablespoons grounded hazelnuts
- 1 tablespoon grounded flax seeds
Put everything in a blender and blend until you get a smooth mixture. Drink the smoothie fresh.