Diet Smoothies for Weight Loss – The Good, Bad and Ugly

Are diet smoothies a good choice for the low carb lifestyle? Only if they are built with total carbs and low sugar in the ingredient list. This article will look at diet smoothies for weight loss – the good, bad and ugly. Let’s delve in and see what we can find to help you out on your trip to lose weight and stay on the straight and narrow while you attempt to shed those pounds.

What Ingredients Should You Use for Your Smoothies?

A good smoothie hits all the basics, has lots of nutrition and has relatively little or no refined sugar in the recipe. What ingredients are we talking about? A liquid base, protein, fats, complex carbs including fruits and/or vegetables. You should read about our list of sweeteners if you want to sweeten your concoction but fiber is the main ingredient you want to emphasize weight loss.

A great blender is a must make your smoothies their bet. Here is my recommendation on what blenders you should try out if you are going to be putting smoothies together on a regular basis. Morning is a great time for a good smoothie to set the mood for the whole day. A refreshing afternoon smoothie is a calm relaxing beverage at the end of your day and makes a wonderful mood setter.

  • Liquid: Almond milk, Soy milk, coconut milk, heavy cream.
  • Protein: protein powders, eggs, dairy such as non flavored yogurt and cottage cheese.
  • Fats: Olive oil, butter, coconut oil, avocado, nuts.
  • Complex carbs: Low sugar containing fruits, greens, cucumber, pumpkin and others.
  • Other ingredients: Cinnamon, ginger, spices, and alternative sweeteners.

Where Can I Find Good Recipes for My Smoothies?

Go to the American Diabetes Organization’s food hub site and you can find many recipes for a good smoothie. also has recipes you can use to construct your smoothies. You can also use Google or Bing to search for recipes but do take heed to the sugar contained in the recipes you use.

Blueberries and raspberries are 2 good fruits I love to use in smoothies I put together. Spinach and cucumbers (with the peel removed of course) make good additions. Protein is a must, it makes for great blood sugar control and soups up the nutritional base for your smoothie. Make sure you get enough fiber to help with your weight loss efforts and to able to time your meals for the rest of the day.

3 Good Ideas for Smoothies

  • The classic blueberry fruit smoothie.
    • 1/2 cup blueberries
    • 1/2 cup almond or soy milk
    • 1/2 of a frozen banana (fresh will do in a pinch)
    • 1 cup baby spinach
    • cinnamon and Stevia to taste (optional)

Mix all the ingredients together in your blender. Makes about 1 serving.

  • Moroccan Avocado smoothie.

    • 1/3 ripe avocado

    • 1/2 frozen banana
    • 1/2 cup almond milk
    • cinnamon and Stevia to taste (optional)

Mix all the ingredients together in your blender. Makes about 1 serving.

  • Summer fruit smoothie.
    • 1/2 cup blueberries
    • 1/2 cup strawberries
    • 1/2 cup blackberries or raspberries
    • 1/2 cup peeled and chopped peaches
    • 6 oz non flavored Greek yogurt
    • 1 tbsp flax seed

Mix all the ingredients together in your blender. Makes about 1 serving.

How to Incorporate Your Smoothies into your Diet

Total carb content is the one nutritional factor you should look at when making your smoothies. The lower the carb content, the better your smoothie is for your lifestyle. If the carbs come from fiber content, they will help assist in your weight loss strategy. Ingredients such as cinnamon help in blood sugar management so look to incorporate them when you can.

Calories do count so add them in when adding smoothies to your food choices. If you follow the ingredient list above, your smoothies will be relatively nutritious and low carb. Include those fibrous fruits and vegetables (especially greens) to amp up the nutrition and work the weight loss angle to your advantage. I look closely at the label and make my choices accordingly and so should you.

What Are the No-nos When It comes to Making Smoothies?

Sugar containing ingredients will derail your diet and keep you from achieving your weight loss goals. Refined sugar, high sugar containing fruits, syrups and sweetened commercial ingredients from the store should never make their way into your smoothies. Honey is an ingredient that a lot of people use in their smoothies. If you use it, keep its use to a minimum. I use stevia as an alternative here to sweeten without the additional carb content.

Other no-nos:

  • Candies

  • Jellies and jams

  • Syrups

  • Commercially available prepared smoothies exceeding your sugar and carb limits in your diet
  • Low or no protein containing smoothies

Use discretion and due diligence in preparing your smoothies. A little care goes a long way. Treat preparation of your smoothies as you would any other part of your diet plan. Keep the no-nos out of your smoothies and you will be ahead of the game.

Some Weight Loss Tips Regarding Smoothies

Plan how you intend to use smoothies in your overall diet plan. I use mine in the “snack” category and plan it as such. This allows me to plan out my other meals and look at the total picture for my carbs and calories. Emphasize the fiber content of the smoothies to the max to get the most out of the weight loss equation of your plan. Good planning makes the most of the ingredients in your smoothies to give you head start in the weight loss category.

If you use the ADA food hub site as a meal planner, you can mix and match the smoothies there and plan out a whole week or two and see at a glance where everything fits. Remember the other meals will make up the bulk of your weight loss plan and the smoothies are a small part of weight loss planning. Smoothies can assist weight loss goals fantastic fashion but are not a substitute for good meal planning for the low carb lifestyle.

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