Smoothies can be a lifesaver on busy days when you need something nourishing in your tummy as you rush out the door. But if you’re not careful, your smoothie can be loaded with too many calories and ingredients that can thwart your quest to lose excess belly fat.
Why is having too much belly fat a concern? Unlike fat that appears on other parts of the body, belly fat can contain visceral fat, or fat that can surround certain organs like your liver.
Data has shown that visceral fat can become linked to an increased risk of developing conditions including metabolic syndrome, cardiovascular disease, prostate, breast and colorectal cancers, Alzheimer’s disease and type 2 diabetes.
The key to a flat tummy support smoothie is to include the nutrient trifecta in the mix. Having a source of healthy fats, fiber, and protein can help you stay full for a longer period of time, potentially making you eat less later in the day, ultimately contributing to weight loss. Plus, adding these dietary sources to your brew can help regulate blood sugars, which can: help prevent weight gain at.
If you’re looking for some really delicious smoothie recipes that only require 5 ingredients and can help you lose belly fat, read on to find eight great blends that are sure to satisfy you.
ingredients
1/2 cup vanilla Greek yogurt
2 SunGold Kiwis
1 cup chopped kale
1/2 banana, previously frozen
1 cup canned pineapple chunks
This vitamin C-rich smoothie can help your body with this important antioxidant. Why is this important for belly fat, you wonder? Evidence shows that people with sufficient vitamin C status oxidizes 30% more fat during certain situations vs. those with a low vitamin C status. This allows people with a vitamin C deficiency to be more resistant to loss of fat mass.
Zespri SunGold Kiwi (the kiwifruit with the golden flesh) is an excellent source of vitamin C, providing over 100% of your daily vitamin C requirement in one fruit. Plus, this deliciously sweet golden kiwi provides the complete package of feel-good nutrition, with over 20 vitamins and minerals, including fiber, potassium, folate, vitamin E and, of course, vitamin C. These kiwis are bursting with sweetness, but with no added sugars!
Combining the SunGold kiwifruit with other vitamin C foods, such as pineapple and kale, gives this concoction even more of this important nutrient. And the Greek yogurt adds some fat and protein to give this smoothie some staying power.
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ingredients
1 tbsp raw walnuts, shelled, soaked in water overnight and drained
1/2 cup 2% milk
1/2 cup frozen strawberries
2 pitted plums
1 pinch of cinnamon
Walnuts can be a great addition to your smoothie recipe if you’re trying to reduce your belly fat. Eating nuts, such as walnuts, can have a positive effect on fat accumulation through appetite control, relocation of unfavorable nutrients, increased dietary fat burning and improved gut microbiome functionality.
Prunes add some satiating fiber to the mix and the milk provides satisfying proteins and fats, reducing blood sugar levels after drinking this delicious smoothie.
ingredients
3/4 cup diced seedless watermelon
1/2 cup frozen cherries
1/2 banana, previously frozen
1/4 tbsp lime zest
1/2 cup 2% milk
†Optional: 1/4 tbsp hemp seed for topping)
Watermelon is the ultimate hydrating food, thanks to the natural electrolytes it contains. Plus, seedless watermelon is over 90% water, keeping you hydrated while you eat it.
But this fruit may also help you get a handle on your belly fat. a study showed that compared to eating less healthy foods, eating watermelon resulted in less hunger, less future food consumption and more fullness. Watermelon consumption was also linked to decreased body weight, body mass index (BMI), systolic blood pressure and waist-to-hip ratio.
ingredients
1 1/2 cup fresh baby spinach
1/2 cup 2% milk
1 tbsp walnut butter
1/2 cup frozen mixed berries
1/2 banana, previously frozen
Spinach is a vegetable that is a natural source of lutein. And since data shows that eating lutein-rich vegetables may reduce intra-abdominal visceral fat in certain populationsincluding it in your smoothie can help you reach your goal.
The berries and bananas add some natural sweetness, while the milk and walnut butters add a boost of fat and protein to promote satiety.
ingredients
1/2 cup frozen mango
1/2 cup fresh strawberries
1/4 cup baby kale
1 tbsp linseed
1/2 cup kefir
“This smoothie has four fiber-filling ingredients: mango, strawberries, kale, and flaxseed,” Roxana EhsanicMS, RD, CSSD, LDN, registered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics, shared.
She adds that they are all nutritious ingredients that are rich in vitamins, minerals, antioxidants and dietary fiber. “Consuming a diet rich in fruits and vegetables, lean proteins, and healthy fats is linked to lower weight, as these foods are generally packed with nutrients and relatively low in calories.”
Finally, the kefir, a “fermented drink rich in probiotics,” may also help support your overall health, immune system, and gut health. Research has shown that eating a diet rich in probiotics like kefir can support and keep your gut microbiome healthy. -balanced, but can also help you lose belly fat,” she explained.
ingredients
1 cup vanilla Greek yogurt
1/2 cup milk of your choice
1/2 banana, previously frozen
1 cup of brewed green tea
1/4 cup diced avocado
Adding green tea to your smoothie not only adds a unique flavor but can also help you lose belly fat as it improves catechin consumption of green tea exercise-induced changes in belly fat and serum triglycerides. In addition, avocado consumption linked to abdominal obesity† Adding these belly fat-busting ingredients to your smoothie might be just what you need in your everyday smoothie recipe.
ingredients
1/2 banana, previously frozen
1 pitted plum
1/4 cup rinsed and drained chickpeas
1 tbsp cashew butter
1/2 cup 2% milk
Adding chickpeas to smoothies is a surprising way to add plant-based protein and soluble fiber to the mix. In a study, visceral fat dropped nearly four percent for every 10-gram increase in daily soluble fiber intake, making it an obvious addition to your diet if you’re trying to lose belly fat. The cashew butter adds serious plant-based protein and healthy fats, and the prunes and bananas add great flavor.
ingredients
1 cup 100% orange juice, fortified with vitamin D and calcium
1/2 cup frozen strawberries
1 banana, previously frozen
1/2 tbsp chia seeds
1 scoop vanilla protein powder
100% orange juice is packed with nutrients like folate, thiamine and vitamin C. And if you opt for an fortified juice, you can also get a decent amount of calcium and vitamin D if you drink this classic drink too.
According to the results of a study in the American Journal of Clinical NutritionPeople who drank orange juice fortified with vitamin D and calcium had more visceral fat loss than those who didn’t drink the fortified orange juice, making it a natural choice to add to your smoothie to aid in belly fat loss. Protein powder adds some serious protein, adding to the satiety factor. And the chia seeds provide healthy fats, which most of us could use a little more of.
