Do green smoothies actually help with weight loss?

Yes, green smoothies can aid weight loss as they are typically high in fiber and low in calories, which can help keep you feeling full and reduce overall calorie intake. However, they should be part of a balanced diet and healthy lifestyle. Weight loss smoothies in particular are designed to have a balance of macronutrients with no added sugar.

Can I replace a meal with a green smoothie?

Yes, green smoothies can be used as a meal replacement, but they should be nutritionally balanced. That means they should contain a good balance of macronutrients: carbs, protein, and healthy fats. Only using fruits and vegetables might not provide enough protein or fat, which are both necessary for satiety and overall health. Try adding a source of protein and fat to your weight loss smoothies.

Can green smoothies make you gain weight?

Yes, if not balanced correctly, green smoothies can lead to weight gain. They can also be used specifically to gain weight (see my Weight Gain Smoothie ). This can occur if your smoothies are high in calories, particularly from added sugars or excessive amounts of high-calorie foods like avocados or coconut oil. If you're using a green smoothie in addition to your usual meals, rather than as a replacement, you may be adding extra calories to your daily intake.

Weight Loss Greeen Smoothie

Name: Weight Loss Green Smoothie Recipe
Prep time: 5 min
Cook time: 2 min
Total time: 7 min
Cuisine: Healthy
Ingredients: 1 cup unsweetened almond milk; 1/2 a lemon or lime, juiced; 1/2 frozen banana; 1/2 ripe avocado; 1/2 cup cubed ripe mango (you can also use frozen); 1/2 cup chopped cucumber; 1 tablespoon chia seeds; 1 cup baby spinach (about 2 handfuls)

Ingredients

Units Scale

1 cup unsweetened almond milk
1/2 a lemon or lime, juiced
1/2 frozen banana
1/2 ripe avocado
1/2 cup cubed ripe mango (you can also use frozen)
1/2 cup chopped cucumber
1 tablespoon chia seeds
1 cup baby spinach (about 2 handfuls)

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Instructions

In a blender, combine the almond milk, lemon or lime juice, banana, avocado, mango, cucumber, chia seeds, and spinach.
Blend on high for 30-45 seconds or until thick and creamy.
Serve immediately.

Notes

This recipe can easily be doubled. Doubling the recipe is a great way to meal prep for a few days.
You can use an un-frozen banana if you wish, but you may want to add a few ice cubes to help thicken the smoothie.
For a smoothie with fewer calories, you can reduce the amount of avocado or leave out the chia seeds. But, it’s always a good idea to leave some ingredients with fat because healthy fats help your body to absorb nutrients.
Enjoy this green smoothie as a healthy snack or meal replacement, and feel free to customize it by adding other ingredients like berries, Greek yogurt, or nut butter. Or, see my full list of flat tummy smoothies.

Author: Carrie Forrest, MPH in Nutrition
Prep Time: 5 minutes
Cook Time: 2 minutes
Category: Smoothie
Method: Blender
Cuisine: Healthy
Diet: Vegan

Nutrition

Serving Size: 1 full serving of recipe
Calories: 296
Sugar: 21.8 g
Sodium: 219.2 mg
Fat: 13 g
Saturated Fat: 1.4 g
Carbohydrates: 44 g
Fiber: 11.1 g
Protein: 7.6 g
Cholesterol: 0 mg