5 Easy Steps to Create the Perfect Smoothie for Weight Loss
Nothing’s perfect. However, we can get close to perfection especially when making a smoothie for weight loss. Here are the tips that can help you get that 99.9% ideal smoothie:
- Balance it. Keep your smoothie balanced with the combination of fruit and vegetable. Too much sweetness and you’ll raise your blood sugar level. In short, your smoothie shouldn’t be composed of fruits alone. Remember the ratio 1:2. That means for every cup of fruit, you should have two cups of vegetables. You could stick with green vegetables but having colorful ingredients is always better. Phytochemicals are found in plants and they are very healthy. They help lower the risk of having cancer and heart diseases. When you make a smoothie, make sure they’re raw and clean. Cooking them will allow chemicals to remove the best out of them. The key is in the colors as well. Combine green, white, and purple vegetables and don’t ignore the different hues of fruits.
- Add protein. Adding protein powder to your smoothie won’t harm you. It can even magically turn your smoothie into a complete meal that’ll fill you up. Build those muscles up by incorporating more protein to your smoothie. If you intend to lose weight, protein can be very beneficial. It’ll help you control your craving and impede muscle loss. According to research, eating 30 grams of protein every meal helps the development of muscle. That means, adding 25-30 grams of protein powder, whether that’s soy, pea, whey, rice, or egg white, in your smoothie is the best way to enjoy your healthy smoothie.
- Remember that fat is good. Some people are scared to even hear the word “fat”. Actually, there are vitamins that can only be absorbed by the body when there’s fat around. Vitamin A, D, E, and K, for instance, all need fat to be absorbed because they’re fat-soluble. So unless your smoothie includes fat, you won’t be able to enjoy the benefits of those vitamins. So what should you do? Or to be more specific, what should your smoothie have? Easy. Nuts and seeds. Almonds, walnuts, and chia seeds are perfect supplements. Avocados are also recommended since they’re enriched with monounsaturated fats.
- Spice up your smoothie. Experimenting with herbs and spices can be fun and appetizing. For instance, cinnamon and mint are laudable additions to your breakfast smoothie. Ginger and turmeric, on the other hand, are for lunch or afternoon smoothies. Don’t underestimate the power and benefits of herbs and spices. They can be very healthy. Take turmeric as an example. It has antimicrobial properties. When you add spices, you don’t just add flavor, you also toss in nutrients.
- Get Power From Peruvian. Peruvian superfoods are packed with antioxidants, phytonutrients, and vitamins. They can be bought in powder form which makes them easy to add to your smoothie. Maca, a plant that resembles a stone as small as a walnut, works as an adaptogen which can boost your energy and reduce your stress. Cacao, which is rich in B vitamins, Vitamins A, C, E, iron, and zinc, can help you fight cancer and cardiovascular disease. Meanwhile, camu-camu contains 60 times more Vitamin C than orange. It’s anti-inflammatory and anti-oxidative, according to studies as well. Lucuma, a tropical fruit that tastes like caramel and maple, is naturally sweet but has low glycemic index. It’s a great source of fiber, antioxidants, vitamins, and minerals. It contains beta-carotene which helps you combat cancer. It can even help decrease your blood pressure level.