Losing weight with (green) smoothies: does it work? (2024)

Green smoothies are incredibly popular. But can you lose weight with them? And which smoothies should you drink? In this article, we'll tell you everything about it.

Can you lose weight with smoothies?

Yes and no. Just by drinking smoothies and not changing anything else in your lifestyle, you won't lose weight. Losing weight is about creating a calorie deficit. By that, we mean burning more calories than you consume.

You can, for example, exercise more to burn more calories. Or eat healthier to consume fewer calories. Or our favorite: a combination of both. Healthy smoothies can provide a nice support in this process.

Also read: These are the 4 basic rules of healthy weight loss

Smoothies to the rescue!

While losing weight, it's wise to eat extra healthy. A calorie deficit often leads to a deficiency in nutrients, vitamins, and minerals. To stay healthy and energetic, you want to minimize that deficiency as much as possible. This helps you stick to your weight loss journey. Healthy smoothies are a tasty way to supplement and ensure you get enough healthy substances.

What are healthy smoothies?

A healthy smoothie contains as many healthy ingredients as possible. Such as fruit, water, seeds, grains, and herbs. And definitely no ice, milk, yogurt, or other calorie-rich additives. To make your smoothie extra healthy, you can also add (green) vegetables to make it a green smoothie.

Tips for a healthy smoothie:

• Add leafy green vegetables to your smoothie. In addition to fiber, green vegetables provide many vitamins and minerals.

• Be moderate with fruit. If you throw three kiwis, two bananas, and a handful of strawberries into your smoothie, you'll consume a lot of sugar. But don't omit it entirely. The sweet taste can overpower the greens, making them less noticeable. A tip is to choose fruits that are not too high in sugar.
• Use herbs. Herbs make your smoothies tastier and healthier due to the antioxidants they contain. Consider turmeric, mint, lemon balm, parsley, and dill.
• Use water instead of milk. The other ingredients already provide enough flavor.
• Include fruit peels in your smoothie. That's where most vitamins are. You can even add the crown of a strawberry.
• Drink slowly. Or make a smoothie bowl and eat it slowly. This way, you'll feel full for a longer time.

Examples of healthy smoothies for weight loss:

Curious about examples? Check out our recipes page. There are over 50 smoothie recipes! Below, we're sharing links to some of our healthy favorites.

• Green Immunity Boost Smoothie
• Protein-Rich Pear and Ginger Smoothie
• Green Smoothie Bowl

Even more complete with proteins and greens:

Smoothies are packed with nutrients, but they often lack sufficient proteins. However, proteins are crucial during weight loss because you're not only burning fat but also muscles. Proteins contribute to maintaining muscle mass. For this reason, savvy weight watchers add a scoop of vegan protein to their smoothies.

Additionally, we're seeing more people order green juice for healthier weight loss. With just one scoop of Greens, you can add 24 different types of vegetables and fruits to your smoothie. That way, you immediately reach 30% of your daily vitamin needs!

Can I replace all my meals with smoothies?

Eating a variety of foods is an essential part of healthy weight loss. If you replace all your meals with smoothies, you're guaranteed to lack essential nutrients. You'll feel hungry and lethargic, making it difficult to sustain your weight loss journey. Our advice is not to replace every meal with a smoothie. However, you could consider replacing your breakfast with a green smoothie or smoothie bowl. That way, you start the day off right!