With so many top fitness experts advocating the benefits of including smoothies to your weight loss diet, suddenly that tall glass of green doesn’t feel as queasy anymore. There are many whose daily morning ritual now includes putting a slice of every vegetable and fruit in their blender in hopes that it will help them shed some pounds. Although, smoothies are an incredibly easy way to load your bodies with all the essential vitamins, minerals and antioxidants it needs, doing it wrong can raise the number on your weight scale.
If you are someone whose dress size has been increasing since adding smoothies to your diet, read on to discover the 3 detrimental mistakes you might be making while preparing your smoothie.
The secret to losing weight is creating a calorie deficit, and fiber is the golden ticket to creating that deficit. Fiber is indigestible by our body. It travels through intestines almost unchanged as it has no nutrients. That said, it plays a crucial role in supporting our digestive health and promoting weight loss. Fiber in our stomach makes us feel full for longer periods of time. Soluble fiber, which is found in some fruits and vegetables and also nuts, reacts with water and forms a gel like substance that then slows down the digestion process, making the food stay in your digestive tract longer. Thus, making you less prone to snacking or overeating at your next meal.
The daily recommended fiber intake for men is 31 to 38 grams, and for woman is 21 to 25 grams. To make sure that your smoothie keeps you full and energized for hours, add berries, nuts and seeds to your smoothie, and use kale instead of spinach.
A smoothie without protein will make you tired and lethargic in just half an hour. Studies show that protein, especially amino acid leucine, increases weight loss and maintains blood sugar metabolism. Not just that, leucine also prevents muscle loss, making sure that what you burn is mostly fat. It promotes the usage of glucose as a fuel for muscles.
Another way Leucine aids weight loss is by increasing satiety. It lowers the level of triglycerides in our blood, which makes it easier for leptin (appetite regulating hormone) to sent signals to our brain, making us feel fuller in fewer calories. Some ways to add leucine or protein to your smoothies is through almond or coconut milk, sunflower seeds, peanut butter, hemp or flax seeds, spinach, boiled chickpeas, avocado, beets, oatmeal and lentils.
Smoothies rich in sugar are a recipe for weight gain. Blending whole fresh fruits in your smoothie can give you fiber, vitamins and minerals while adding sweetness, but too many fruits will spike up your blood sugar level. Fruits are packed with fructose that doesn’t keep you promote appetite satiety. Generally when we eat, our body releases insulin into our bloodstream which then signals the brain telling it that we have had enough food, but fructose doesn’t trigger insulin, so the brain never gets the “stop” button.
Once fructose gets metabolized, hunger pangs strikes again making us crave unhealthy snacks. The best way to avoid this problem is to stop making fruits the base of your smoothie. Stop piling the blender with layers of fruits. Instead, combine it with leafy vegetables, nuts, almond milk and dates.
If you are taking your time to make smoothie every morning, it truly shows how much you want to get healthy. I hope this article helped you understand the essentials to create a fat busting smoothie. The right blend of fruits, vegetables, nuts and seeds should make you feel incredibly energized and positive for the majority of your day. If your smoothie doesn’t do that then you are doing something wrong. Your primary focus should not be making pretty colors, or increasing the sweetness of your drink. Remember, it’s not a treat, it’s a healing potion- a potion that is about to change your life.
So tell us in the comments below. What’s your favorite smoothie recipe that makes your day AWESOME!