This post may contain affiliate links. Please read our disclosure policy.
Table of contents
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: 185 calories | 8 g fiber
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!
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
155 calories | 9 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
263 calories | 9 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.
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.
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
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.
Can’t print it
Hi Carol! Usually if it’s looping back around to the recipe page after clicking, it’s due to a setting in your computer browser. Usually a pop-up blocker etc! Hope this helps!
Hi,
I just stopped working because of a medical condition and have started quickly gaining weight- also a side effect of one of my meds. I’m sadly up 6 pounds in a month 🙁
Although I’m doing moderate exercise daily and trying to keep busy, I do find I’m eating more (I’m trying to keep the foods healthy), but I’m watching the scale go up and up!!
I turned 50 in February, so I know changes are obviously inevitable, but I am having a very difficult time dealing with this. I don’t want to wind up with the “pregnant belly.”
Do you this is a good approach for me? I was thinking of doing Keto again which has helped in the past. Maybe a combination?
Hi Stephanie! So sorry to hear of all your troubles. I would definitely give this smoothie a try in combination with healthy recipes and exercise. I’d also suggest reaching out to your doctor as well, they may have some ideas!
Hi.
I am unable to eat/drink grapefruit due to a certain medication that I am taking long term. What can I use as an alternative but with equal results?
Many Thanks
Tracie
Hi Tracie! You could try oranges, mangoes, peaches, pomelos, or tangerines. They would change the taste a little, and possibly the results but would be great substitutes!
I am excited to start this journey.
I got your book, ‘Simple Green Smoothies’
Thanks for sharing your Success with the Whole.
So happy for you, Ann-Marie! You will looooove all the smoothie recipes, the book has so many!
I absolutely love this smoothie! Only just started having it on a daily basis to help my fat loss journey so haven’t actually lost any weight yet but I feel so full but also so energised after this that I feel for sure it’ll help me! Plus, it actually tastes really nice! If I make a big batch at the start of the week, how long will it keep for in the fridge? Also, can it be frozen? Thanks SO so much for sharing! You’ve got a new fan ☺️
Yay Sam! So glad you’re feeling the energy from this one, it’s one of my favorites! Be sure to check out our Spring Cleanse when it gets released! It should keep a couple days in the fridge. When I freeze, I typically just put the ingredients in a freezer bag (not the liquids) and then use that to blend for the day.
i just started drinking these, i froze mind and took it out when i went to work. By lunchtime(6hrs thaw) it was kind of a sorbet consistency. Instead of drinking it, i had it with a spoon, which was equally enjoyable. I really love this smoothy as well. It hides the protein powder , that i don’t care for most day.
Love this, Kristal! I’m definitely going to try that too!
Ah fabulous, thank you both for your replies! I’ll definitely check out the spring cleanse!
You’re so welcome, Sam! I can’t wait for the spring cleanse info to come out!
You have a beautiful smile.
Thanks so much for the kind words!
I loved this smoothie – So, so good!
Grapefruit are out of season what can I use instead, grapefruit juice?
Thank you!
Hi Angharad! I would recommend oranges, mangos, pineapple or lemon, depending on the smoothie!
What is a homemade protein powder I can use?
Hi Sabrina- This is the recipe for homemade protein powder that’s on the blog!
What is a good substitute for grapefruit?
Hey Sharron – I would recommend oranges, mangos, pineapple or lemon, depending on the smoothie! If medication is the reason why you’re avoiding grapefruits, as I know it can interact with certain blood pressure medications, then I would check with your doctor before swapping for another citrus fruit, like oranges or lemons. 🙂
Hello,
Do these smoothies include a liquid like Almond milk or anything? It isn’t mentioned in the ingredients so I wasn’t sure. Thank you 🙂
Hey Ashley – absolutely! Most of our smoothies use a liquid base. Our favs to use are almond milk, coconut milk, coconut water or regular water! There are a few that use cashew milk or don’t require any extra base, because there are super juicy fruits included that will create enough liquid during blending.
You can feel free to swap our recommended liquid base for one that you’d more prefer. Just be aware that nutrition/calorie facts will be impacted. 🙂
What can I swap in for celery? I’ve never been able to eat it or use it in juice as it makes me quite sick.
Hi Colette, great question! My number 1 recommendation to swap for celery is fennel,but if you’re not into that, feel free to omit the celery. 🙂
For any other questions you may have for great swaps, check out our Rawkstar Substitution Guide
Could have 4 smoothie and 1 meal(dinner) since its recommended 5 meals a day?
Dee- Lots of people choose to drink a variety of smoothies as meal replacements within their balanced diets. Good luck and have a rawking year.
Recently been watching some doctors on video and they state that smoothies may not be as healthy as we wish them to be.
Apparently blending destroys most of the binding fibre and therefore the liver is swamped with huge amounts of fructose, too much, can’t cope and turns to fat.
What do you think?
I think you may mean juicing… Yes that is very true. You’re just getting sugar juice. Smoothies do maintain the fiber that’s in the fruit and veg.
Any suggestions for someone who can’t do almond or oat milk in smoothies?
hey just blend in oats with water and you basically have oat milk 🙂
You might try coconut milk.
Great question, Nena. You can swap out these milk choices for any liquid base you’d like. I’d check out our Dairy free recipes to help you with even more ideas. This will help you make it a rawkin’ smoothie.
what if you are allergic to Avocado, any replacement?
would love to try this smoothie.
thank you.
One swap I love to make Nicole is add in banana instead of avocado. Another option is to add in some nuts like cashews or almonds.
Fat Burning Smoothie for Weight Loss Smoothie Looks Amazing! I will definitely try it out!
Since Having Covid I’ve found it very hard losing weight! For love of god my weight kept going up! Has anyone else felt the same?
However, I’ve started using the Smoothie Diet that has great recipes and tips and I’ve found that it kept my weight stable.
Thank you for your Article!
Hey there! Funny you should mention weight gain after Covid. I have PCOS and experienced a major flare up of inflammatory PCOS after getting sick and have been looking for ways to combat the symptoms (including weight gain despite exercise and decent eating habits). I’m hoping the great anti-inflammatory and antioxidants in recipes like this also help get my metabolism and pcos under control.
Hey Kat! I’m so sorry to hear that you’ve been dealing with all this. 🙁 I hope the symptoms and discomfort subside quickly. We also have a great smoothie specifically for those dealing with PCOS that I’d love for you to check out! PCOS Smoothie