A smoothie is usually a thick, creamy beverage, so it may not look like the best drink for weight loss. But you can always play with the ingredients and blend them. You can throw in some fruits, vegetables, yogurt, milk, or even go for plant-based liquids, along with ice. Since it involves a lot of fruits or vegetables, you can get a variety of nutrients. If you are on a weight-loss journey, look for ingredients that have less calories. These colourful smoothies should also be low on carbohydrates and high on fiber. Try these recipes for low-carb smoothies that have a good amount of fiber and less calories to help you with weight loss

Smoothies for weight loss

Smoothies can be a healthy option for people because they offer a convenient and tasty way to pack in essential nutrients. "A well-balanced smoothie can be low in calories and still satisfying, making it a great option for weight management. It can curb hunger and reduce the urge or temptation to snack on less healthy options," says nutritionist Haripriya N.

Drink up smoothie for weight loss. Image courtesy: Shutterstock

Including whole fruits and vegetables in smoothies adds fiber, which aids digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, making it easier to manage weight. During a study published in the Nutrients journal in 2020, blueberries, apples and strawberries were found to be helpful in weight loss.

Talking about ingredients, if you like to add milk to your smoothies, skip cow's milk with unsweetened almond milk. A hundred grams of cow's milk (whole) has 60 calories and 4.67 grams of carbohydrates, according to the US Department of Agriculture (USDA). On the other hand, a hundred grams of unsweetened almond milk has 19 calories and 0.67 grams of carbohydrates, as per the USDA.

Low-carb smoothie recipes

Here are some of the recipes for smoothies with less calories, and more fiber:

1. Berry oat smoothie

Ingredients

• 1/2 cup mixed berries (strawberries, blueberries, and raspberries)
• 1/4 cup rolled oats
• 1/2 banana
• 1 cup unsweetened almond milk
• 1 teaspoon of chia seeds

Method

Add all the berries, oats, banana, almond milk and chia seeds to a blender.

Blend until the oats get fully incorporated and the smoothie turns creamy.

Serve immediately or keep in the fridge for about a day.

2. Cucumber mint smoothie

Ingredients

• 1/2 cucumber (chopped)
• 1/2 green apple (chopped)
• 1/2 cup (fresh mint leaves)
• 1/2 lime (juiced)
• 1 cup cold water

Method

• Place all the ingredients into a blender.
• Blend them until they turn smooth and frothy.
• Serve over ice if desired.

3. Apple cinnamon smoothie

Ingredients

• 1 medium apple (cored and chopped)
• 1/4 cup rolled oats
• 1/2 teaspoon ground cinnamon
• 1/2 banana
• 1 cup unsweetened almond milk

Method

• Combine the apple, oats, cinnamon, banana, and unsweetened almond milk in a blender.
• Blend until the ingredients turn smooth.
• Sprinkle with extra cinnamon and serve.

4. Pineapple kale smoothie

Ingredients

• 1/2 cup frozen pineapple chunks
• 1 cup kale leaves (chopped)
• 1/2 banana
• 1 cup coconut water
• 1 teaspoon chia seeds

Method

• Put the fruits, seeds and leaves in a blender.
• Blend until they get blended properly.
• Serve immediately.

Smoothies with berries can help with weight loss. Image courtesy: Shutterstock

5. Strawberry beet smoothie

Ingredients

• 1/2 cup strawberries (fresh or frozen)
• 1/4 small beet (peeled and chopped)
• 1/2 banana
• 1/2 cup unsweetened almond milk
• 1 tablespoon of ground flaxseeds

Method

• Combine all the ingredients in a blender.
• Beet will take more time, so wait till everything is blended.
• Serve soon after mixing them.

6. Blueberry chia smoothie

Ingredients

• 1/2 cup blueberries
• 1/2 banana
• 1 tablespoon of chia seeds
• 1/4 cup rolled oats
• 1 cup unsweetened almond milk

Method

• Put the berries, seeds, banana, oats and milk in a blender.
• Blend until they turn creamy.
• Serve immediately or refrigerate for later.

7. Peach ginger smoothie

Ingredients

• 1/2 cup frozen peach slices
• 1/2 banana
• 1/2 inch fresh ginger (peeled and grated)
• 1 cup unsweetened almond milk
• 1 tablespoon of flaxseeds

Method

• Combine all the ingredients with the help of a blender.
• Wait for them to get smooth and creamy.
• Serve immediately after making the smoothie.

You can start your day with a smoothie for a quick, nutrient-dense meal to energise you or have it about an hour before a workout. For weight loss, you can also replace dinner with a low-calorie, and high-fiber smoothie. While helping in achieving your weight loss goal, it will also maintain your hydration levels. After all, smoothies are typically made with a liquid base, such as water, milk, or plant-based alternatives. But don't rely on smoothies for weight loss. You also need to sweat it out by doing exercises regularly and eating healthy foods.

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