Fat-Burning Smoothies for Weight Loss

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, and I saw positive results within just one week. These carefully formulated recipes are designed to help you burn fat and support your weight loss journey. 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 reasons smoothie may 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 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 7-day smoothie plan, grocery list and 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!

1. Fill your blender with kale, cucumber, celery, and cooled green tea.  
2. Puree together until the ingredients reach a smooth consistency. 
3. 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.
4. Blend the ingredients until combined. 
5. 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.