Healthy Smoothies for Weight Loss

Jennifer O'Donnell-Giles | April 4, 2017

Not all smoothies are created equal, which is why research is still divided on whether or not smoothies help with weight loss. It’s a difficult topic to study because we need to consider many factors, such as ingredients and lifestyle habits. For some people, smoothies aided in their weight loss efforts because they provided a convenient, quick and tasteful way to consume many natural and whole foods rich in fiber and other nutrients. It’s like a multivitamin in a glass!

A healthy, balanced diet is the key to managing weight over time. Adding smoothies to a whole food and minimally processed diet can help with weight loss efforts. Keep in mind, however, that smoothies should be thought of as a supplement to a healthy diet, not as a stand-alone meal. Drinking smoothies is a fun and interesting way to change things up if you’re getting bored with your typical salad. However, sipping on just a smoothie will not provide your body with a complete balance of nutrients.

Grab-and-go smoothies are easy to come by. Grocery stores are loaded with bottled juice blends and the options at most juice or smoothie bars are endless. Unfortunately, these can be very expensive – try 7 dollars for a simple kale and apple smoothie! Worse, some smoothies contain high amounts of refined sugar and inexpensive filler ingredients. You’d never know since they’re prepared behind the counter or in a factory.

Making your own smoothie not only gives you complete control over what you’re putting into your body, but it’s also more affordable! Remember that all meals and snacks should contain a source of either plant or animal protein in order to regulate blood sugar levels and keep your metabolism efficient. If a NutriBullet smoothie doesn’t contain protein, you’ll need to consume it alongside a balanced meal that has protein. If a smoothie does contain protein, like nuts, nut butter, and protein powder, you can consume it as a mini-meal or snack!

Try the following smoothies as part of your healthful diet and see for yourself if they boost your metabolism and assist with weight management! Feel free to alter the ingredients based on your food and taste preferences. For example, if the Kale and Green Apple Smoothie isn’t sweet enough for you, add more apples. Everyone’s preference is different, and the ultimate goal is to find what works for you, both in terms of health and flavor!

For each of the following recipes, add all ingredients to your NutriBullet Tall Cup and extract for 30 seconds or until completely smooth.

Kale and Green Apple Smoothie

  • 1 1/2 cups cold water
  • 1 cup frozen kale
  • 1 cored green apple
  • 10 green grapes
  • 2 stalks celery
  • 1/4 cup fresh parsley
  • 1 tablespoon fresh mint
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon fresh lime juice

Serve over ice with a well-balanced meal that includes protein.

Orange Carrot Peach Smoothie

  • 1 cup of cold water
  • 2 cups frozen peaches
  • 1 orange, peeled and seeds removed
  • 2 large organic carrots, pre-cooked
  • 2 teaspoons fresh ginger
  • 1 tablespoon fresh lemon juice

Serve over ice with a well-balanced meal that includes protein.

Banana Nut Smoothie

  • 1 cup unsweetened almond milk
  • 10 almonds
  • 2 frozen bananas
  • 2 tablespoons almond butter
  • 1 teaspoon organic natural vanilla extract
  • 1/2 teaspoon ground cinnamon

Note: This smoothie is more like a dessert! And since it contains protein, there’s no need to consume it with a meal.

Honeydew-Kiwi Smoothie

  • 1 cup of cold water
  • 1/2 medium-sized honeydew melon
  • 20 green grapes
  • 4 kiwi fruit, peeled
  • 1 cup ice

Serve over ice with a well-balanced meal that includes protein.

Don’t be afraid to experiment and make these your own! The most successful weight loss and weight maintenance achievers don’t follow a strict program. Like them, you can create your own rules, guidelines, and recipes for your personal journey to wellness.


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Jennifer O'Donnell-Giles

Jenn Giles, R.D., C.S.S.D. is all about health and wellness. She has over 15 years’ experience, including a dual master’s degree in Nutrition and Exercise Physiology from Columbia University. She is a Registered Dietitian (RD) and a Board Certified Specialist in Sports Dietetics (CSSD). She supplements all of this with her spin instructor certification and USATriathlon Level I Coach Certification.

Jennifer is passionate about (actually, obsessed with) the sport of triathlon. She has been personally participating in triathlons since 2000 and running road races since 1992. She is a two-time Ironman finisher and has completed countless numerous marathons. She has been a member of Power Bar Team Elite since 2006 and competed as a member of the 2006 Aquaphor/Active.com Sponsored Athlete Team. She was ranked as USAT All American Honorable mention in 2006 and 2011. Jennifer does all of this along side of her husband, Patrick, who is an equally accomplished triathlete and runner. They try as hard as they can to do all of their training and racing together.

She will tell you, however, that her most important, most rewarding and most challenging job is as a mother of four. She knows first hand the challenges of maintaining optimal fitness, overall good health and achieving goals while raising a family - of which good nutrition is the cornerstone.

Most importantly, she knows how to motivate, inspire and challenge athletes based on their own abilities, strengths and everyday lifestyles. She believes there is an athlete in everyone - no matter what their abilities are – and if those abilities are manifold, then there is an even better athlete in there!

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