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admin | Weight Loss Fitness Program | 15.05.2013
A major reason for the popularity of smoothies is their chameleon-like ability to be transformed into whatever you need them to be. Because smoothies are so adaptable and because they are mouthwateringly yummy, it’s easy to get carried away and add ingredients that turn your smoothie into a sugar-loaded, super-sweet calorie bomb and to supersize your portion size. I say all that to say this, you need to have a clear idea why you are making a smoothie in order to control what ingredients you’re adding and how much you’re making.
Use water, coconut water, non-dairy milk or low-fat milk as your smoothie base to make it a low-calorie smoothie. Add protein to make your smoothie filling, feed your muscles and to make it more of a meal. Making thick smoothies allows you to reduce the calories in your smoothie, while still feeling full and satisfied. If you like your smoothie thick, pre-soak chia seeds for about 20 minutes in a few tablespoons of water (1 tbp chia to 2 tbs liquid). Try adding fiber-rich psyllium seed husks to thicken a smoothie, without adding any flavor.
If a smoothie recipe you’ve been eyeing is likely to end up runny, cut down on some of the liquids (e.g. Smoothies are packed with nutrients, protein and fiber, so be sure to drink a couple of glasses of water as well. Okay, now that I’ve almost made a dissertation out of how to thicken a smoothie, lets move on to weight loss smoothie ingredients.
Water has, of course, zero calories, and will be the lowest calorie liquid, along with tea, that you can add to your smoothie. Below, you’ll find a list of different liquids to add to your smoothie, along with their calorie content (serving size 1 cup). Fruit and vegetables will make up most of the carbohydrate and fiber content, and much of the nutrients in your smoothie.
Adding a little fat to your weight loss smoothie will make it more effective in warding off hunger and keeping you healthy. Generally, use ripe fruits in your smoothies, as they give you the most bang for your buck, in terms of sweetness, making it less likely that you’ll need to sweeten your smoothie further.
If you haven’t added any of these ingredients already, try adding one to your smoothie to boost weight loss. Whether you just want a sweet treat, a workout drink, a health-boost or want to lose weight – smoothies can do it all.
It doesn’t help that a voice in the back of your head is willing you on to down a bucket-sized smoothie because smoothies are ulta-healthy afterall, so portion size doesn’t count.


Healthy fats are important for optimal health, help your body absorb nutrients, and make weight loss smoothies more satisfying. Still, thickness is relative and everybody is going have a different opinion on what constitutes too thin or too thick a smoothie.
Chia seeds will turn gel-like when soaked in liquid, retaining about eight to nine times their weight and swelling substantially. If you’re usually pressed for time when you make your smoothies, make your own chia gel and add 1 or 2 tablespoons to your smoothie when needed. Apart from the rather cool fact that it is said to have been the basic survival ration of Aztec warriors, with one tablespoon believed to sustain an individual for 24 hours, chia seeds are super healthy. Like chia seeds and linseed, psyllium seed husks combine with liquid in your stomach and swell up, helping you to feel full for longer.
Freezing fruit (or even vegetables) will add thickness and texture, but also intensify the flavors of your smoothies, as you wont have to add any ice.
That allows you to cut back on calories to lose weight, but provides your body with sufficient vitamins, minerals and other micronutrients important for good health. First of all, you’re adding whole fruit to your smoothie, so you don’t have to add fruit juice too.
As you can see almond milk is a popular choice for smoothies, because it is low in calories, but still provides valuable nutrition.
Yes, fat is high in calories, but fat in moderation has it’s place in good health and even weight loss.
Bought smoothies often contain a huge amount of added sugar, with some popular smoothies containing several times the entire recommended daily amount of sugar in one smoothie!
You can try adding spices such as cinnamon and nutmeg, and extracts such as vanilla and almond, which sweeten without adding calories.
This make a great low calorie base to any smoothie and has the extra benefit of boosting metabolism. This spice is a tasty way of boosting the flavor and sweetness of a smoothie without adding calories.
Vinegar helps you feel fuller for longer by slowing the passage of food from the stomach into the small intestine.
Research published in 2012 in a journal called Flavour (I know!), found that thick smoothies will leave you feeling fuller and more satisfied than thinner drinks that have the same number of calories. Thus, however you like your smoothie, remember to make it as thick as you can tolerate without impinging on your smoothie bliss. It’s also used for lowering blood sugar and total cholesterol in people with diabetes (though diabetics should check with their doctors before using xanthan gum).


Adding some form of milk (or coconut water) will add micronutrients and protein to your smoothie.
Coconut water is also popular, but tends to be harder to get hold of (unless you’re fortunate enough to live where they grow!) and is more expensive. Fat helps your body to absorb certain vitamins and is vital for proper growth, development and general good health. Even “light” smoothies easily exceed the daily-recommended amount, and add artificial sweeteners on top of that to boot. If you do need a little extra sweetness, use natural sweeteners like stevia (no calories) or xylitol (tastes almost like sugar and has health benefits) to sweeten your smoothie. Research shows that antioxidants called catechins in green elevate metabolism, boost fat burning and reduces body weight. Research shows that regularly drinking 1 or 2 tablespoons of vinegar is associated with lowered body weight and a smaller waist. Research also shows that it not only increases fat loss, but also helps stave off the loss of muscle that occurs during weight loss.
Scientists compared two yogurt-based smoothies with the same number of calories, but to one they added a thickener – tara gum. Furthermore, in fruit juice the fiber has been removed from the fruit, leaving it high in sugar and calories. Fat is also important because it provides taste to foods, smoothness to smoothies, and, significantly, helps you feel full and less hungry. You can also use honey, molasses or maple syrup, which, unlike stevia and xylitol, contain nutrients, but are higher in calories. Research shows that cinnamon slows the rate at which the stomach empties after meals, which keeps blood sugar levels more steady and also leaver you feeling fuller for longer.
Otherwise, sooner or later you’re going to run out of willpower, and hit the nearest junk food joint for all it’s got.
Results showed that the participants who drank the thicker smoothie felt twice as full than those who consumed the thinner smoothie. So if you don’t like your smoothie thick, flaxseed is another option, as it wont expand until it’s in your stomach. Spinach is also very low in calories, but will thicken the smoothie and give it a tremendous nutritional boost.



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