You should take care when preparing the smoothie if your goal is to lose weight


HEALTH and nutritionally rich beverages are a compulsory part of the routine of all those who try to lose weight, maintain weight or build muscles.

There are hundreds of different recipes and it is difficult to find an ideal choice.

Three experts have therefore made a list of things to keep in mind when preparing a delicious and spicy smoothie if your goal is to lose weight.


Smoothie is an ideal choice for breakfast because it is quickly prepared and can be consumed on the way to work or at a gym. It’s important to keep in mind how much calories will contain, so nutritionists advise you to use ingredients in the beginning to avoid exaggerating.

How much a person needs calories depends on several factors: from height and weight to daily body activity. As a rule, say nutritionists Stephanie Clark and Willow Jarosh, it’s important that your smoothie contains between 300 and 400 calories.


The fibers are essential for weight loss because it will saturate you. The daily recommendation is 25 grams, so the advice of Clark and Jarosh for breakfast is about ten grams of fiber.


Nutritionists explain how proteins are important, and every day the goal should be to bring you 65 grams of this macronutrient into your body. This actually means that you can choose between ten and 15 grams of protein already for breakfast. An excellent option is yogurt and milk, but proteins also contain tofu, almond butter and, of course, protein powder.

Healthy fats

Do not avoid fat because they do not make you fat. They should be consumed in small quantities.

“Not only do they help your body absorb all the nutrients from other ingredients, it will also saturate you,” explains Jarosh.

Badem, Indian nuts, peanuts, flax seed, chia seeds and avocados are excellent sources of healthy fats.


Many worry about the amount of sugar in the smoothies because they often consist of different fruits. Nutritionists are complicated that smoothie that is prepared exclusively from fruit is not a good idea, but if you include proteins and healthy fats, you have no reason to worry.

“As long as there are ten to 15 grams of protein and some other ingredients, except for fruits such as spinach, avocados or nuts, in your smoothie, do not worry about excessive consumption of carbohydrates,” they said.


Nutritionists say it’s important that smoothie hydrates your body. In addition to fruits and vegetables, they suggest preparing it with water, plain or coconut, or unsweetened almond milk.

Elyse Wagner also suggests coconut milk or kefir, and Stephanie Clark and Willow Jarosh say they like to add a few cubes of ice.

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