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Weight loss smoothies, especially those featuring low-calorie greens and nutrient dense ingredients, are scientifically proven to boost metabolism and burn fat for a leaner body. My own experience with fat-burning smoothies began after having two kids back to back. I struggled to lose weight due to stress eating and fatigue and decided to overhaul my breakfast.
I replaced my bagel and cream cheese breakfast with a nutrient-dense, fiber-rich smoothie to get natural energy boost that motivated me to exercise. In just one week of having a fat-burning smoothie each day— I saw encouraging results. Some days, I’d have two smoothies as a meal replacement because I loved the flavors, how I felt and seeing the weight loss on the scale. I’ve used scientifically proven ingredients in each smoothie recipe to decrease body fat and reveal a healthier and leaner body.
Why Smoothies Help You Lose Weight
Smoothies can be a great tool for weight loss due to their versatility and nutritional density. There’s no easier way to pack in a variety of fruits, vegetables, and protein sources, which can help you feel full and satisfied while reducing your overall calorie intake. Smoothies can be a simple meal replacement on a busy day, helping to avoid less healthy, on-the-go choices. Here’s a few tips when making smoothies to help you lose weight:
- Fiber keeps you full: Blend a variety of fruits (banana, strawberries, oranges) and leafy greens (spinach, kale, chard) together to create a high-fiber drink that’ll keep you full and satisfied. Check out my leafy greens guide.
- Simple portion control: Measure out the ingredients before you add to the blender to make portion control easy.
- Proper hydration curbs false hunger cues: Use 1 cup of liquid (almond milk, water, coconut water) to hydrate your cells, curb hunger, and help your body function properly.
- Ideal meal replacement: Use a combination of plant-based protein (chia seeds, protein powder, etc) and healthy fats (superfoods, nut butter, coconut milk) to create an ideal meal replacement.
- Burns fat: Use ingredients, like green tea and grapefruit, that are packed with nutrients and scientifically proven to burn fat.
I started having this fat-burning smoothie for breakfast every day. I was never hungry, thanks to all the fiber. It took five minutes a day. And I loved how it tasted. I became obsessed with the healthiest smoothies to lose weight (that’s what led to me becoming a food blogger). Now I get to show you how to blend my favorite smoothie recipes for weight loss to help you achieve your goals.
Sign up for my free Smoothie Challenge to get a 5-day smoothie plan, grocery list and tasty smoothie recipes to support your weight loss goals. If you wanna go even farther, join my 21-Day Plant-Based Cleanse.
What to Put in Smoothies for Weight Loss
Focus on blending ingredients for your fat-burning smoothies that are scientifically proven to burn fat and boost metabolism, which leads to weight loss. It’s important that the calories we consume are quality calories, especially if we’re trying to lose weight, gain muscle, or improve our overall health.
ingredients proven to burn belly fat
- Soluble fiber: Soluble fiber, found in fruits, vegetables, oats and legumes, absorbs water and forms a gel that helps slow down food as it passes through your digestive system. This helps keep you full, so you naturally eat less. Huge plus!
- High-protein: Observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet. Adding a plant-based protein powder or unsweetened Greek yogurt to your smoothies can be a great way to do this. If you’re doing HIIT workouts, using smoothies as a post-workout protein weight loss shake is highly effective in burning belly fat and promoting muscle recovery.
- Low-sugar foods: Using fruit as your natural sweeter is a great way to cut down on sugar (and avoid the highly processed refined sugars which contribute to belly fat). Using a combination of natural sugars and high fiber foods helps stabilize your blood sugar levels, which helps with weight control.
- Green tea: Using chilled green tea as your smoothie base can help boost your metabolism and energy levels, thanks to the natural caffeine and antioxidant epigallocatechin gallate. According to one 10-year study, people who drink green tea regularly have nearly 20 percent less body fat than those who don’t. EGCG, the unique ingredient in green tea, can deactivate the genetic triggers for diabetes and obesity.
ingredients to avoid when trying to lose weight
- Fruit juice: Avoid using any kind of fruit juice in your smoothie because it adds extra sugars without the nutrients found in whole fruits. It’s much better to blend an apple than to add apple juice to your smoothies for weight loss when trying to lose weight.
- Dairy: Milk, yogurt, and protein powders that contain dairy can cause inflammation in the body… making it harder to lose weight and burn fat. We avoid these in all of these recipes.
- Added sweeteners: Avoid honey, maple syrup, sugar, monk fruit, and stevia in your smoothies because they are high in calories and low in nutrients. Plus, they can spike your blood sugar levels and train your taste buds to crave high-sugar foods throughout the day.
Fat-Burning Ingredient Combinations
According to scientific studies, there’s certain food combinations that can help burn belly fat and lead to overall weight loss. We use these combinations in our healthy fat-burning smoothies recipes to get the best weight loss results.
- Green apple and nut butter: Apples are chock-full of fiber, a nutrient that can help reduce visceral fat, while nut butter adds healthy fats that keep you feeling full and support vitamin absorption.
- Avocados and kale: This leafy green can help you slim down by filling you up and giving you a healthy dose of vitamins K and A.
- Green tea and grapefruit: Blend grapefruit into your smoothie along with chilled green tea, which contains pectin and polyphenols. Both of these have been proven to help people feel fuller and lose weight, according to a study published in the Journal of Medical Food.
- Cacao and almonds: Packed with flavanols, cacao can prevent people from gaining weight, according to a study published in BMJ, and may increase energy expenditure.
- Oats and blueberries: Oats are high in fiber, helping you stay full. Toss in some berries and it’s a power combo! A study out of the University of Michigan found that rats who had blueberry powder mixed into their meals had less abdominal fat than rats on a berry-free diet after 90 days.
How to Make a Fat-Burning Smoothie
I’ve tried so many fat-burning smoothies, and while I love a lot of them, this one is hands-down my favorite. It’s packed with metabolism-boosting greens, fiber, and fat-burning superfoods that help curb cravings and keep me feeling energized. If you’re looking for a go-to smoothie to support your weight loss journey, this is the one!
- Fill your blender with kale, cucumber, celery, and cooled green tea.
- Puree together until the ingredients reach a smooth consistency.
- Add grapefruit and frozen pineapple. If you want to lower the bitterness of the grapefruit, be sure to remove the inner membrane in addition to the peel. If you can’t tolerate grapefruit, swap with oranges and lemon.
- Blend the ingredients until combined.
- Pour into a glass and serve chilled for the most refreshing taste.
10 Fat-Burning Smoothie Recipes for Weight Loss
These fat-burning smoothie recipes for weight loss are low-calorie recipes to nourish your body while boosting the metabolism. I can’t wait for you to see just how tasty and simple weight loss can be with a daily smoothie habit. When you start your day nourishing your body, you begin to crave healthier foods all day long. The more healthy foods we put in our body, the less room there is for junk food. Let’s blend to our health!
Fat Burning Smoothie
Nutrition: 360 calories | 10 g protein
This is the best fat-burning smoothie to lose weight, thanks to some serious metabolism-boosting nutrition with grapefruit, celery, and green tea.
Meal Replacement Smoothie
343 calories | 10 g protein
This high-protein, high-fiber smoothie has oats, almond butter, banana and low-sugar blueberries to keep you full for a very long time. This is truly a filling and satisfying weight loss meal replacement on the go!
Vanilla Matcha Smoothie
370 calories | 17 g protein
This high-protein (thanks to the addition of raw cashews), energy-boosting, fat-burning smoothie will satisfy your sweet tooth and can all be made in under 5 minutes.
Creamy Banana Smoothie
364 calories | 18 g protein
Is it a dessert or a smoothie? This creamy, banana smoothie for weight loss is healthy, tasty and packed with protein thanks to the raw cashews and homemade cashew milk.
Best Green Smoothie
203 calories | 6 g fiber
This is the best green smoothie on the internet (and for good reason). Add a scoop of plant-based protein powder and you’ve got the tastiest weight loss smoothie.
Anti-Inflammatory Smoothie
336 calories | 18 g fiber
Beets are one of the best ingredients to blend when dealing with inflammation, which keeps our bodies from reaching their full potential.
Peanut Butter Smoothie
497 calories | 14 g protein
This yummy chocolate-filled smoothie for weight loss uses frozen bananas with natural energy that help burn fat, too!
Vanilla Bean Yogurt Smoothie
371 calories | 26 g protein
If flavor is your jam, this tart vanilla fat-burning smoothie is what is missing in your life. Pair it with frozen peaches, which are low in sugar, and you’ve got yourself a high-protein smoothie for breakfast.
Apple Celery Smoothie
275 calories | 19 g fiber
The green smoothie is what you’d find celebs sipping at a 5-star wellness resort in Costa Rica. Fresh squeezed lemon juice, low-sugar green apples and fresh ginger root are all included for weight-loss benefits.
PINEAPPLE GINGER SMOOTHIE
296 calories | 8 g protein
If Venus Williams can drink this, we can too. If stronger and leaner is on your health goals, then sip this fresh ginger smoothie blended with naturally sweet pineapple.
Common Questions
Swapping a meal for a smoothie can be a great way to lose weight. You’ll want to make sure your smoothie is packed with fiber, low in sugar, and under 500 calories to help with portion control. Don’t add any sugars or sweeteners and choose a liquid base that is unsweetened. To keep you full, make sure your smoothie has healthy fats and protein to make it a complete meal replacement.
Look for a smoothie recipe that contains grapefruit and green tea to help burn fat. My fat-burning smoothie has these specific fat-loss smoothie ingredients that boost the metabolism, plus healthy fats that are necessary for your body to break down carbs and protein
A good smoothie with protein, healthy fat, and whole-food carbs is a great combo for a healthy snack or meal that can promote weight loss. These weight-loss smoothies contain a variety of spinach, mint, celery, green tea, grapefruit, pineapple, and avocado.
Look for grapefruit, pineapple, mint, celery, leafy greens, and herbs to help burn fat, especially around the belly. Try blending them together into a delicious smoothie to consume them easily and effectively.
The best way to get weight loss results is to be consistent— and a daily meal replacement smoothie is perfect for that. Swap your typical breakfast for a fat-burning smoothie to kick-start your weight loss goals. This high-fiber low-sugar recipe is truly a healthy smoothie in 5 minutes or less.
Juicing and blending can both help with weight loss, yet only one is sustainable for the long run: smoothies. We believe committing to drinking 1-2 fat-burning smoothies as a meal replacement is the most effective way to hit your weight loss goals and maintain them for life.
Yes, fruit smoothies can be great for weight loss when made with whole fruits instead of fruit juices. Whole fruits contain fiber, which helps slow digestion, keeps you full longer, and prevents blood sugar spikes. In contrast, fruit juices strip away fiber, leaving mostly sugar, which can lead to energy crashes and increased hunger. For a weight-loss-friendly smoothie, use whole fruits, balance with protein and healthy fats, and avoid added sugars.
Smoothies that support weight loss are packed with fiber, healthy fats, and metabolism-boosting ingredients. Look for recipes with whole fruits, leafy greens, protein, and ingredients like green tea, grapefruit, and avocado to help burn fat and keep you full. Avoid added sugars and fruit juices, which can spike blood sugar and lead to cravings. Check out my #1 fat-burning smoothie recipe below for a delicious, weight-loss-friendly option!
Let me know which of these fat-burning smoothies for weight loss is your favorite. Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.
Fat Burning Smoothie for Weight Loss
Ingredients
- 1 cup kale
- 1 cucumber chopped
- ½ grapefruit peeled and seeded
- ½ cup green tea chilled
- 1 stalk celery chopped
- 1 cup pineapple frozen
- 3 tbsp chia seeds
Instructions
- Place kale, cucumber, grapefruit and green tea into blender.
- Puree on high-speed until smooth.
- Add celery and pineapple to blender.
- Blend again on high-speed until everything is pureed.
Equipment
Notes
- Swap grapefruit with 1/2 naval orange and 1/4 lemon wedge.
- The pith and peel of the grapefruit are extremely bitter but are beneficial in small amounts. To lessen the bitterness of the grapefruit, remove the fruit from the inner membranes as well as peel before using.
- Drink 1-2 smoothies a day as meal replacements to get the weight loss benefits you’re looking for.
- Adding homemade protein powder is a great way to add high-quality protein that won’t affect the delicious taste of the smoothie.
Made this everyday for 5days. I had to mix things up because I didn’t always have the ingredients. Used banana 4xs this week but avocado today. I like it better with avocado. The first 2days I used grapefruit after that was oranges. The first 3days was spinach, last 2days was kale. The rest of the ingredients were the same, mint, pineapple, celery and tea. I liked how it tastes, the celery makes it interesting. I’m a breast cancer survivor and needed something to kick start my diet. People usually lose weight on chemo but I gained a lot of weight. I’m a eater, I’ve always celebrated my life with food so it’s hard for me. They removed my ovaries and I’m on estrogen blockers which doesn’t help when losing weight. Anyways, did this smoothie 5days this week as a lunch substitute. I still drank my coffee every morning on my way to work. Then had my usual dinners. I also walked 2 miles everyday this week. Started at 241 now I’m 237. Lost 4pounds this week! Hope this helps anyone who wants to try it.
Hi Deborah! Congrats on kicking cancer’s butt! (My mom is a survivor, also.❤️ ) Sounds like you’re doing great on your journey to wellness. Green smoothies + moving your body is an awesome way to get yourself on track! Keep up the awesome job, we’re cheering for you! 🙂
When you say 1 stalk of celery do you mean the whole thing? Or 1 piece of celery?
Hey Blanca. There are roughly 8-9 stalks in one bunch of celery. This recipe calls for just one of those stalks. You can also watch Jen make this smoothie + explain all the ingredients. It’s in the video below the recipe. 🙂
Can you pre make these smoothie up minus the tea with all other ingredent chopped, measured and ready to blend and then freeze them?
Kale yeah you can, Lauren! 😀
We love to prep our smoothies ahead of time. Makes things so much easier when it comes time to blend. Here’s an article that talks all about smoothie prep: https://simplegreensmoothies.com/meal-prep-smoothies
Thank you! I would love to try this next time i go grocery shopping!
YAY! We can’t wait for you to head to the grocery store, Akina. Make sure and reach back out and let us know what you think!
Hello
Thanks for the recipe. I can’t tolerate pineapple, it upsets my tummy. Can you suggest an alternative please.
Olivia,
Not friends with pineapple, we hear you! Some of my favorite swaps are oranges, mangoes, and peaches. Happy blending!
Thank for the information you have provided so that I can lose weight
You’re welcome, Michelle!
This receipe above sounds great but the problem is…….if you are taking meds for cholesterols — you can not have grapefruit, or too much grapefruit. It affect the liver. So…….what can you use to sub the grapefruit?
Thank you
Hi Helen! You can sub an orange for the grapefruit. 🙂
The 7 day smoothie plan is the smoothie in place of a meal?. If Not does it matter what time of day you have the smoothie?
Can you have the smoothie at 3pm before going to the gym . Then eat dinner at say 5:30.
Hey Karen! You can drink the smoothie in place of a meal, with a meal, or as a snack. As long as you are drinking at least one green smoothie each day. The time of day doesn’t matter, do what works best for your schedule. You could have it before going to the gym although I don’t recommend drinking it immediately before beginning a workout. Happy blending! 🙂
I would love to try your recipe.
But my medication for blood pressure states … definitely NO grapefruit ..
Is there any alternative I could use please .
Thank you
Hey Mosie, sub an orange in place of the grapefruit. 🙂
Can I still use a whey protein powder before and after workouts in conjunction with your smoothie?
Hey Pete, you definitely can. We prefer to used plant-based protein powders, and we sell one that’s *amazing* but if your go-to protein powder is whey, then go for it! 🙂
Hello, can you substitute the grapefruit with beetroot in this?
Thanks
Maria
Sure, Maria. You can tweak this recipe to fit your tastes and what you have on hand. 🙂
Hello i tried it and it is good! , but is there a recommendation on how many times a day we should drink it ? and one more question does it work for you does it actually burn fat?!!!
Hey Gracie, many folks in our community usually drink 1-2 smoothies a day. Some have one for breakfast and one for lunch or dinner and some will drink one in the afternoon as a snack. There’s nothing set in stone about how many or when to drink them. 🙂
What’s the shelf life of the smoothies? Could I make them overnight in advance?
Hi Michelle! You can def make them in advance. Green smoothies will last 2-3 days in the refrigerator and a week+ in the freezer. Many in our community make their smoothies the night before; if they have to get up super early, don’t want to wake up the rest of the household with a loud blender, or just want to grab and go on the way out the door.
Store your pre-made smoothie in an airtight container and make sure to leave a bit of room at the top if you plan to freeze it. Obviously, it will be ready immediately if you store it in the fridge and if kept in the freezer, it will thaw in about a day after moving it to the fridge, less if you put it on the counter or in your lunch bag, etc. Either way, make sure to give it a good shake before you drink it. Separation will occur and it’s ok that it does (there are no gross additives or preservatives in it to prevent separation but that’s a good thing!!).
Happy blending! 😀
Hi,
I’ve been doing this fat burning smoothie for a week now …. do you have any more recipes for fat burning?
I bought your book but it’s got everything but fat burning smoothies.
Hi Rose, we have a few other recipes for smoothies that specifically help with weight loss. Type “weight loss” into the search bar on our Recipes page. The Chocolate Weight Loss Smoothie is pretty tasty. 🙂
Looking forward to trying this. Lesley UK
Let us know what you think!
M gna try this nice.. Thank u!
You’re welcome!