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I’ll say this upfront: no smoothie burns fat while you sit there drinking it. What this smoothie actually does is keep you full, cut down on mindless snacking, and make it easier to stick with your goals — which, over weeks and months, is what actually transforms the bod.
I crafted this fat-burning smoothie around a few ingredient combos that show real research support for fullness and blood sugar, then made sure it actually tastes good enough that I’d drink it often. That’s the whole strategy. If your goal this season is to slim down, start here — this recipe is one of our top-rated weight loss smoothies.
Ingredients in Fat-Burning Smoothie
- Kale: the fiber and bulk in this smoothie — barely tastes like anything once it’s blended with the fruit.
- Cucumber + celery: mostly water, so they stretch the smoothie into a bigger, more filling glass without adding many calories.
- Chia seeds: they swell up and thicken the smoothie, plus add a bit of staying power between the fiber and plant-based fat.
- Grapefruit: brings natural sweetness and the fullness benefit noted above. Removing the inner membrane before blending cuts most of the bitterness.
- Green tea: swapped in for plain water as the liquid base, so you get a little natural caffeine along with the antioxidants.
- Pineapple: balances out the grapefruit’s tartness and makes the whole thing taste more like a treat than a health food.
- Protein powder: added at the end so it blends without turning gritty — this is what turns the smoothie into something that holds you until lunch instead of an hour.
More Ingredient Combos
- Cacao + almonds: cacao’s flavanols are an active research area (including work published in BMJ) — and more importantly, chocolate that’s actually good for you makes a routine you’ll keep.
- Oats + blueberries: oats are the fiber workhorse of this whole list. The blueberry belly-fat study you may have seen was done in rats — promising, not proof — but berries + oats is a fullness combo I’d bet on regardless.
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How to Make Fat-Burning Smoothie
Of all the recipes I’ve created, this is the one I come back to: greens, fiber, and superfoods that curb my cravings and keep me energized until lunch. Five minutes, one blender — here’s how:
- Fill your blender with kale, cucumber, celery, chia seeds, grapefruit and chilled green tea.
- Puree until smooth.
- Add frozen pineapple. Remove the grapefruit’s inner membrane to cut bitterness — or swap in orange + lemon.
- Blend on high speed until combined (about 30 seconds).
- Add one serving protein powder and blend on low speed just to mix.
- Pour into a glass and serve chilled.
Common Questions
It’s best fresh, but you can store it in an airtight container in the fridge for a few hours. Give it a good shake before drinking since the chia seeds will settle.
Yes, though it won’t hold you as long. If you skip it, consider adding a spoonful of nut butter or extra chia seeds for staying power instead.
Orange and lemon together give you a similar tart-sweet balance without the bitterness, if grapefruit isn’t your thing.
Fat-Burning Smoothie
Jen HansardVideo
Ingredients
- 1 cup kale
- 1 cucumber chopped
- 1 tablespoon chia seeds
- ½ grapefruit peeled and seeded
- 1 stalk celery chopped
- ½ cup green tea chilled
- 1 cup pineapple frozen
- 1 serving whey protein isolate
Instructions
- Place kale, cucumber, chia seeds, grapefruit, celery and green tea into blender.
- Puree on high-speed until smooth.
- Add frozen pineapple to blender. Blend again on high-speed until everything is pureed.
- Add one serving protein powder and blend on low.
- Pour into a glass and enjoy!
Recipe Notes
- On medication? Grapefruit interacts with some prescriptions — swap in orange or clementine
- Pith power: 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.
- Vegan? Swap whey protein with homemade protein powder or preferred powder.
- Prep ahead: chop the kale, cucumber, and celery and freeze in a bag so this comes together even faster on busy mornings.
- Adjust the tartness: if grapefruit is too bitter for you even after removing the membrane, start with half a grapefruit and add more to taste.
- Serve it cold: this one’s best straight after blending, over ice if you like it extra chilled — the texture gets watery if it sits too long.
Nutrition
Equipment
Dietary Adjustments & Substitutions
Need to swap an ingredient or accommodate a food allergy? Click the button below for tailored suggestions just for you:
The recipe sounds really good. I read many comments but didn’t find any that said whether they lost weight. Did anyone lose weight using the Fat Burning Weight Loss Smoothie? If someone did, how many pounds per week?
Hey Jo— if you’re really wanting to lose weight, it’s about consistency. Healthy habits is how you gain momentum and the weight will continue to fall off. So a daily green smoothie just like this one is a great way to go. If you’re wanting more guidance and support, check out our 21 day cleanse which starts with a daily green smoothie, yet adds in plant-based snacks and meals as well. The results are incredible and you learn how to eat in a way that is tasty and heals the body in incredible ways.
It’s not quite that simple, though it does work. Time of day is also crucially important. Eating right before bed for example causes weight gain beyond “calories in calories out” because melatonin (the sleep chemical) naturally causes the body to store more fats
I agree Dean— there’s soooo many reason why we gain and lose weight. Yet embracing a simple healthy habit and doing it consistently does lead to long term results that stick. When you swap a meal with a smoothie just like this one, you are adding is tons of goodness that will help burn fat and feel amazing. Some other things that help are hydration, movement, sleep and mindset. They all play a role in getting our body to function at its best. I love talking about this stuff, so thanks for bringing it up!
What time of the day is best to have this smoothie? I usually like to eat oatmeal in the morning, should I switch it up? Also I have vegan protein soy powder, do you think this could be added into the smoothie? (:
Hi Pasha! Most of us love drinking our smoothies in the morning but really, any time of day that works for you is the right time to have your smoothie. If you want to switch it up you can or you can have your smoothie first and a little later, your oatmeal.
I love this smoothie it is one of the best I ever had and yes the avacado curves my appetite. Thank you for sharing:)
You’re welcome, Drea!
Hi, can a large batch of this be made, so that I can have it pre-made and drink it every morning before work? Or will it spoil after a day? Thanks
Hi Jaime! You can def make this ahead of time and keep it in the fridge and/or freezer. It will last 2-3 days in the fridge and a week or more in the freezer. 🙂