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Weight loss smoothies made with low-calorie greens and nutrient-dense fruits can jumpstart metabolism and support fat loss, aka: burn fat. I discovered this first-hand after having two kids back-to-back, when stress eating Goldfish and complete exhaustion made losing weight feel impossible.
Instead of my usual bagel and cream cheese, I started blending a smoothie each morning. The natural energy boost gave me motivation to start working out, and within just a week, I began to see results. Some days I even swapped in a second smoothie as a meal replacement—because it tasted so good! Plus, I felt energized, and the scale kept moving in the right direction.
Table of contents
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. Here’s why they work:
- 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.
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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
Certain food combinations can help burn belly fat and lead to overall weight loss. I try to use these combinations in my fat-burning smoothies recipes to get the best weight loss results.
- Green apple + 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 + 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 + 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 + almonds: Packed with flavanols, cacao can prevent people from gaining weight, according to a study published in BMJ, and may increase energy expenditure.
- Oats + 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.
10 Smoothies for Weight Loss
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
Blend the best green smoothie for weight loss, thanks to some serious metabolism-boosting nutrition with kale, 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 low-sugar peaches and you’ve got yourself a high-protein breakfast.
Apple Celery Smoothie
275 calories | 19 g fiber
This weight loss 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 support weight loss.
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.
How to Make a Fat-Burning Green Smoothie
I’ve tried so many fat-burning smoothies, and while I love a lot of them, the one I’ve included below is hands-down my favorite. It’s packed with metabolism-boosting greens, fiber, and 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.
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 tablespoon 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.
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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.
Nutrition
Did you make this recipe?
Leave a review for a chance to win signed copies of my cookbooks!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!
I was surprised how much I liked this smoothie. I added a little more pineapple to it and next time I will do a smaller dash of cayenne pepper.
Love grapefruit & mint but wasn’t sure I would like this smoothie. Tasted better than I thought! Used water since I don’t drink tea and added homemade protein powder. Will add to my smoothie recipes but probably won’t make it often.
I’m not a fan of grapefruit. I tried it and I drank it but the taste isn’t for me.
This smoothie was a challenge for me to drink as it definitely brings me out of my comfort zone. The grapefruit is not favorite however I am glad I was able to try a new recipe.
This smoothie was too bitter for my taste. I normally like grapefruit, so perhaps will add carrots or some other sweetener next time. I also used a spring greens mix as that’s what I had on hand. The radicchio likely didn’t help.
Can’t have a grapefruit since I’m on cholesterol medicine, but it was delish with an orange!
Love this one! I used a whole grapefruit- love pink grapefruit- and less pineapple as I don’t like real sweet smoothies
Thanks for thus recipe. Wouldn’t of tried all those ingredients together. Surprisingly not bad. Thank-you
This was a little thick for me. I think next time I will try it with more green tea. I also added a plant based protein powder to use as a meal substitute.
This combo of flavors was better than I expected. The mint really stood out!
Day # 5 green smoothie challenge is an adventurous one.
Lol that is Certainly different that cayenne pepper definitely give me a wake up call as I was getting ready for work at 4.30 this morning
Any suggestions on what to use instead of green tea?
Hi Amber! You can substitute for the liquid of your choice: water, coconut water etc.
Hi. Does anyone know if the fat burning smoothie actually tastes good? I have had green smoothies and i HATED them. I want to enjoy it but also lose the weight…
You should definitely give it a try, Isabella! There are also other smoothies on the list above the recipe you could try out as well!
I commend you for your hard work. Sometimes you could add syrup, (not honey,) or Stevia, even a bit of sugar won’t set you back.
Perhaps look up what one stalk means. Just made this and used one stalk instead of one rib. Disgusting
I wonder if the terminology is regional? I’ve been cooking my entire life and have only seen ‘one stalk’ refer to a single stick. I did look it up and found both answers. I agree that the recipe would be disgusting with an overload of celery though.
Hi! I’m a student and I been really depress this year because I’m trying to lose fat/lose some pounds and almost no exercise so I don’t know which smoothie could help me achieve my goal fast without doing to much exercise… but I’m trying to at least walk everyday a few minutes.
What do you recommend?
Hi Melissa! I’m not a dr. so no medical advice yet walking and smoothies are a great start! The Fat Burning smoothie is a go to for me.
Stress, sleep and healthy eating can cause all kinds of problems.
Take a walk when you can, learn to replace breakfast with a healthy smoothie, which is easy to google recipes and hot meals. Then use recipes with ingredients you like, a Woman’s once a day, all of the B vitamins B12, Chia and Flaxseeds, and many more. And consistency is important for daily life. You can include items you like and play around with them.
Remember water and supplements are essential and warm meals for dinner that would allow your food to be dinner. If you’re hungry in between, healthy snacks are a great way to stay consistent.
Smoothie, snack, and dinner (not too late) are ways that consistently helps with digestion and losing weight.
Do not forget that water, a short walk, healthy diet and I go to an acupuncturist and she’s changed my life for the better. You can do anything and I don’t know you. I am not unfamiliar with your situation and 6-12 months ago I had lost two sizes down, I sleep better, and I have more energy. But you need to do the work. If you want more information, just reply. YOU CAN DO THIS!
Do you have recommendations for a substitute for grapefruit?? I’m allergic to it.
Oranges, mangoes or peaches could work!