Smoothies for weight loss – yes or no? Find out if you are drinking your smoothie wrong

BY NOEL CUNNINGHAM

If weight loss is your goal for 2020, stay away from any beverage with calories from soft drinks to sugary teas to fruit juices and even the beloved smoothies. Liquid calories, no matter their source, will not curb your appetite as well as solid foods do.

A lot of people drink smoothies thinking it will make them lose weight but on the other end they are gaining weight and you are wondering why? But I’m eating healthy.

Smoothies are very nourishing to the body, especially when made with whole fruits and vegetables, your choice of milk, nonfat dairy or coconut water. It’s loaded with vitamins and mineral that helps to repair our bodies, maintain healthy teeth, skin and bones. However if you’re trying to lose weight by just drinking smoothies it can be tricky.

I was asked once why smoothies won’t help to lose weight when it’s all healthy ingredients. For losing weight, there’s one major problem with smoothies – all smoothies are liquids and liquid diet can be tricky as it relates to your calorie intake.

Liquids contain less satiety. Consistently, researchers have found that calories in liquid form have less satiety than calories in solid form. What is satiety? It’s the opposite of hunger. Satiety is getting out of hunger. Satiety is also a measure of how long you stay full after eating.

So, rather than pulverizing your fruits and veggies with a blender, enjoy them whole. Peel a banana. Break open a bag of baby carrots. Swirl strawberries into a dish of nonfat Greek yogurt. This will keep you full and also reduce your calorie intake. This doesn’t stop you from enjoying a glass of smoothie but if it’s for weight loss then you might want to rethink.

Healthy ingredients to add to your morning smoothies

• Dark, leafy greens. Spinach and kale are great staples for smoothies
• Nuts, nut butters and seeds
• Greek yogurt and milk/milk alternatives
• Fresh/frozen berries
• Spirulina
• Cinnamon

Here is one of my favorite power blend smoothies from my cookbook to power up your morning.

Fresh and Satisfying Berry Smoothie

Power up your morning with this power blend. Mix frozen berry blend with milk and yogurt to create this rich smoothie. Add peanut butter, banana and whey protein for extra nutrients and silkiness.

Makes 2 cups

Time: 8 minutes

Ingredients

• 2 cups milk
• ¾ Greek yogurt
• 1 tablespoon peanut butter
• 2 cups mixed frozen berries (raspberries, blueberries, blackberries)
• 1 ripe banana
• 1 scoop of whey protein (optional)

Directions

Place milk, yogurt and peanut butter in a blender and blend until smooth. Add remaining ingredients and blend until creamy. Add more liquid if needed.