Most weight loss gimmicks are just that, gimmicks, but every once in a while a purported “gimmick” can actually work, and weight loss smoothies – perhaps better just called low calorie high volume smoothies – is one of them. Homemade smoothies are also a cheap, quick, and easy way to supplement your diet with fruits and vegetables, something which most people could use more of anyhow.
The problem is that most weight loss smoothie information is outright fraudulent. There’s no such thing as “fat burning super foods,” and that’s in fact an oxymoron. Even more dubious are the fringe claims of “detoxing” or “cleansing” which have zero basis in actual evidence based science. Hapless consumers drink these allegedly “magic” smoothies purported in bogus ebooks or what not and merely end up losing weight in their wallets.
The only scientifically demonstrated cause of weight loss is calorie restriction, and counting calories thus is a very effective weight loss strategy for those who are willing to do the extra work. But not everyone is or can, so the next best thing a person can do is reduce their food intake (or increase their activity) in a systematically consistent way in order to meaningfully change the energy balance equation. High volume, low calorie smoothies is a very simple way to do that. Here’s how:
Choose one to two bulk ingredients that are low calorie: Pretty much any green or vegetable and most non-tropical fruits will work great. Use water or a low calorie drink such as unsweetened almond milk as a base. Then, only use a bare minimum of additives to give it flavor, if you even need any. Things like chocolate and peanut butter will quickly turn a low calorie weight loss friendly smoothie into a wasteline ballooning milkshake.
Build a rotation of recipes and plug them into a food app like Cronometer to make sure that ~16+ oz of liquid doesn’t exceed 200 or so calories. Like so:
If you substitute one of these smoothies for all or even just some of an otherwise higher calorie meal you would normally eat, and don’t change anything else, the energy balance equation will shift and you’ll lose weight. The real key though is that it’s a simple and easy change that can make a significant difference. And subsequent additional changes like adding exercise are always easier when built of the inspiration and momentum of an initial change that works and is easy to implement.
If this sounds like it’s worth trying, know that most basic blenders can’t really puree many popular produces, and you’ll be left with more of a watery salad than an actual smoothie. Consider investing in a high end blender such as a Vitamix or Blendtec, either of which will give you a nice smooth consistency. A good blender is also a nice kitchen appliance to have in general.