five smoothies in a row displayed on a table.

Belly Fat Weight Loss Smoothie: Easy Recipe

Do you want to lose weight, have more energy, and feel great? This belly fat weight loss smoothie recipe is a great way to get the nutrition your body needs while trimming excess belly fat!

As a Registered Dietitian, I recommend smoothies as an easy way to boost nutrition and lose weight. In fact, I have a smoothie just about every day!

This healthy smoothie recipe provides a customizable base, so you can make a delicious smoothie to support your weight loss efforts. You may add or substitute your favorite fruits, veggies, and protein sources to make it right for you.

Aside from helping you achieve a flat stomach, this nutritious smoothie helps promote a healthy immune system and prevents chronic inflammation, both of which can help prevent visceral fat (abdominal fat).

Many commercially made fruit smoothies are full of sugar, fruit juice, and empty calories thus promoting weight gain, especially visceral fat in the abdominal region (1). 

So let’s dive in, shall we?

Happy mature woman adjusting the scale to find her weight.

Belly-Blasting Smoothie Ingredients

Leafy Green Vegetables

This nutritious smoothie is an excellent way to increase your intake of leafy greens like spinach, kale, and arugula. These provide a low-calorie source of important metabolism-supporting nutrients and are a good source of dietary fiber. 

Women who consume larger amounts of non-starchy vegetables, including leafy greens, are more likely to lose weight and maintain a healthy body weight (2). 

The fiber from the greens slows digestion, keeping you feeling full longer while slowing the release of sugar into the bloodstream. 

Leafy greens also help reduce belly bloating, which will make you look and feel leaner. The potassium in leafy greens helps maintain an optimal fluid balance and thus reduces water retention.

Heap of Various Fresh Greens isolated on white background.
Heap of Various Fresh Greens with Lettuce, Basil, Mint, Dill and Parsley isolated on white background

Aside from their metabolism-boosting properties, leafy greens are rich in vitamin C and will help you age better. Consuming leafy greens daily can slow cognitive decline (3) and reduce your risk of dying from any cause.

One study found a reduced risk of heart disease, some cancers, age-related macular degeneration (the most common cause of vision loss in adults), and cataracts (4).

Want to know which leafy greens will give you the most bang for your buck? See our articles: Health Benefits of Arugula vs Spinach

Protein Sources

Protein is more likely to make you feel full and satisfied than carbohydrates or fat. It also decreases appetite (5, 6). Protein sources could include vanilla protein powder, nut butter, or seeds (more on this below).

If you are consuming your smoothie as a meal, it is essential to have at least 25-30 grams of protein. This will help ensure you meet your daily protein needs.

As we age, we tend to lose muscle mass which in turn slows our metabolism. Increasing protein intake from quality sources, especially when combined with regular physical activity, can help offset muscle loss (7).

Low-Sugar Fruit

Dietary sugar intake is associated with weight gain, while low-sugar diets promote weight loss (8, 9). Whole fruit is packed with fiber and important nutrients, but it can also be high in sugar. Choosing fruits that are lower in sugar and high in nutritive value is the best approach.

Some examples of low-sugar, nutrient-dense fruits include dark-colored berries, kiwi, and watermelon.

the hands of a woman holding berries.

Low-Sugar Liquid

Choosing the right liquid for your smoothie is essential to creating satisfying, healthy weight-loss smoothies. 

The consumption of sugars, especially sugars found in liquids like juice or soda, has been linked to weight gain. On the other hand, reducing sugar intake increases weight loss, especially in the abdominal region (10, 11, 12).

So resist the urge to reach for a bottle of juice or coconut water, as these can be relatively high in sugar. Instead opt for low-sugar options like water, milk, or the unsweetened nut milk of your choice.

Healthy Fat Source

A moderate amount of fat added to your smoothie will ensure all of the beneficial fat-soluble nutrients found in the greens and fruit are well absorbed. It will also increase satiety, keeping you feeling fuller longer. 

Adding nut butter or seeds to the smoothie will provide plenty of good fats to promote nutrient absorption. If you opt for protein powder instead of nuts and seeds, a tablespoon of olive oil or a quarter of an avocado can provide good-quality fat. 

Curious about the many other benefits of olive oil and avocado? See this article:
Avocado Oil vs Coconut Oil: Which is Better for You?
Cold Pressed Olive Oil vs Regular: Which is Better?

If you prefer a more creamy texture, Greek yogurt is a good option to add fat.

How to Build the Perfect Weight Loss Smoothie

This recipe is flexible for a reason. The best smoothie for you is the one you will love to drink and is easy to make using whatever ingredients you have on hand. Using this guideline to make a balanced smoothie, feel free to explore different ingredients, flavors, and quantities. 

Vibrant healthy green smoothie with a blender in the background on a wooden table.

Add ingredients in this order:

1. Start with Leafy Greens  

If you are new to this, start with baby greens or mild greens like spinach and baby bok choy. Using a variety of greens will ensure you get a variety of nutrients. Add 1-3 cups to the blender.

Greens Options

  • Baby Spinach (mild)
  • Baby Kale (mild)
  • Red Leaf Lettuce (mild)
  • Microgreens (opt for mild versions)
  • Watercress
  • Bok Choy
  • Swiss Chard
  • Collard Greens
  • Baby Arugula
  • Sprouts (example: broccoli or alfalfa)

Curious about the health benefits of sprouts? Check out this article:
Alfalfa Sprouts vs Broccoli Sprouts: A Nutrition Comparison

2. Add Protein 

There are many sources of protein you can consider. The quickest way to get to 25-30 grams of protein is with a high-quality, low- or no-sugar protein powder. 

Other options include nut butter or seeds. Read nutrition labels and aim for 25-30 grams for a meal replacement, or 10-15 grams if you are consuming the smoothie as a snack.

Best Protein Options

  • 1-2 scoops protein powder- use a plant-based protein powder or opt for one using pasture-raised hydrolyzed beef protein
  • 2 Tbsp Nut Butters (peanut butter, almond butter, or cashew butter)
  • ¼ cup Pumpkin Seeds
  • ⅛-¼ cup Sunflower Seeds
  • 1-2 Tbsp Flax Seeds
  • 1-2 Tbsp Hemp Hearts
  • 1-2 Tbsp Chia Seeds

Want to learn more about the benefits of pumpkin and sunflower seeds? Check out this article:
Pepitas vs Sunflower Seeds: What is the Difference?

3. Add Low-Sugar Fruit

You may use frozen fruit for convenience and ease, although fresh fruits work equally as well. Smoothie packs containing frozen fruit may be found at your local grocery store. If you opt for a smoothie pack, check the nutrition label to be sure there are no added sugars.

If you choose fresh fruit, it is recommended to add ice cubes to create a cool, creamy smoothie.

Pro-tip: Choose lower-sugar options to avoid blood sugar spikes and promote belly fat loss. 

Best Fruit Choices

  • 1 cup frozen blueberries or wild blueberries
  • 1 cup frozen raspberries
  • 1 cup frozen strawberries
  • 1 cup watermelon
  • 1-2 kiwi

4. Add Low-Sugar Liquid

The amount of liquid you will use depends upon how many fruits and vegetables you add. In general, add 1 cup of liquid for every 2 cups of fruit + greens. 

For example, if you use 1 cup of leafy greens and 1 cup of fruit (totaling 2 cups), then add 1 cup of almond milk or the liquid of your choice. 

If you like your smoothie extra cold and want to add ice cubes, scale back the fluid a bit.

Best Fluid Choices

  • Water (this is hands-down the best option!)
  • Unsweetened almond milk
  • Unsweetened coconut milk
  • Unsweetened cashew milk
  • Dairy milk

Pro-tip: Look for non-dairy milk without added sugar.

5. Healthy Fat Source

If you use nut butter, seeds, or coconut milk in your smoothie then there’s no need to add more fat. If you only used protein powder, consider adding healthy fats to help your body better absorb nutrients and feel fuller longer.

Best Fat Choices:

  • 1-2 tbsp. olive oil
  • 1-2 tbsp. avocado oil
  • ¼ ripe avocado
  • ¼ cup full-fat Greek yogurt
  • 1-2 tbsp coconut oil

6. Blend

Start with the lowest speed and slowly increase. Blend until the ingredients are creamy and smooth.

Enjoy!

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