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Health - Mindset - Life

How To Build The Ultimate Weight Loss Smoothie

November 9, 2023 · In: Breakfast

In this article, I am going to share the best smoothie ingredients for weight loss that will help you to satisfy your taste buds, as well as reach your weight loss goals.

(note** This article does contain affiliate links. This means that I may earn a small commission if you choose to buy using my links. This really helps to support my work, but I promise to only ever share brands and products that I truly believe in and would use and buy myself)

I am a huge fan of a morning smoothie. It’s my ultimate go-to breakfast and I have one literally, every morning. It’s a great way to get in the nutrients your body needs, they are quick, easy, tasty and when you get the formula for building the perfect smoothie just right, can balance your blood sugar levels and leave you full until lunchtime.

The key is finding the right balance of ingredients to support a weight loss journey. Ingredients that are packed with vitamins, minerals, and antioxidants that boost your metabolism, increase satiety and promote good health.

From berries and leafy greens to healthy fats and protein sources, this guide will show you how to create the perfect combination for a weight loss smoothie that truly delivers results. Many healthy smoothie recipes can be lacking in healthy fats and protein content which can spike your blood sugar levels too high in the morning.

As I talk about in the 4-step morning routine, the key is to make sure your morning smoothie has enough protein in order to deliver a slow release of energy and not spike your insulin levels and send you on a sugar rollercoaster for the rest of the day.

Burn Fat And Boost Energy With A Simple 4-Step Morning Routine

So I’m going to share exactly how you can build your own smoothies by switching out various ingredients so that you can create a healthy breakfast smoothie that will support your gut health as well as your weight loss goals without the added sugar or extra calories.

CLICK HERE for 100’s more Weight Loss Recipes

Key Ingredients For Weight Loss Smoothies

When it comes to weight loss smoothies, there are certain ingredients that you should focus on. These ingredients are low in calories, high in fibre, and packed with nutrients. Here are the key ingredients that you should consider when making a weight-loss smoothie:

best ingredients for weight loss smoothie

1. Leafy greens for added nutrition and weight loss benefits

Leafy greens such as spinach, kale, and collard greens are excellent additions to your weight loss smoothies. They are low in calories and high in fiber, which means they will keep you feeling full and satisfied for longer periods. They are also rich in vitamins and minerals that support your overall health and wellbeing.

One of the best things about leafy greens is that they are incredibly versatile. You can add them to any smoothie recipe without changing the flavour too much. If you are new to using leafy greens in your smoothies, start with baby spinach, which has a mild flavour and blends well with other ingredients. I tend to have a bag of frozen spinach that I drop into some warm water to release a little before blending.

2. Fruits that are low in calories and high in fibre

Fruits are an essential ingredient in any smoothie as they are what will pack in the flavour, but not all fruits are created equal, especially when it comes to weight loss. Fruits that are high in sugar and calories can put the breaks on your weight loss efforts. Instead, focus on fruits that are low in calories and high in fibre, such as berries, apples, and pears. Use fresh fruits or frozen, but avoid using fruit juice. Fruit juice will just add extra sugar to your fruit smoothies without any of the benefits of fibre, so just use water or coconut water for your smoothies.

Berries, in particular, are my personal favourite and go-to and an excellent choice for weight loss smoothies. They are low in calories and high in antioxidants that help fight inflammation and boost your metabolism. Some of the best berries to add to your smoothies include blueberries, strawberries, raspberries, and blackberries. Again for ease, I simply buy a bag of mixed frozen berries or just mix up the types of berries that I use from time to time.

3. Protein sources to promote satiety and muscle recovery

Protein is an essential nutrient that supports muscle growth and repair. It also promotes satiety, which means you will feel full and satisfied for longer periods. Adding protein to your weight loss smoothies can help you maintain a calorie deficit without feeling hungry and is especially important for the mid-life woman. I always get women to aim for around 30 grams of protein with breakfast.

There are many sources of protein that you can add to your smoothies, including Greek yoghurt, cottage cheese, tofu, or my personal go-to, a scoop of protein powder. If you are looking for a plant-based protein source, try adding hemp seeds or chia seeds to your smoothies.

4. Healthy fats for sustained energy and increased nutrient absorption

Healthy fats are an important part of any diet, your body needs fat and you do not need to fear it. Fatty acids found in your healthy fats provide your body with sustained energy, promote healthy brain function, and help your body absorb essential nutrients. Adding healthy fats to your weight loss smoothies can help you stay full and satisfied for longer periods, plus it helps them to be more creamy and delicious.

Some of the best sources of healthy fats for smoothies include avocado, nuts (almond butter or peanut butter), coconut milk or seeds. Avocado is an excellent choice for smoothies and one of my favourites because it adds that delicious creamy texture and healthy fats without altering the flavour significantly. I usually add a 1/4 of an avocado to my morning smoothie. Nuts and seeds, such as almonds, walnuts, and flax seeds, are also great options for adding healthy fats to your smoothies.

5. Superfoods to boost metabolism and support weight loss

Superfood term is really a bit of a buzzword, all they really are is the highly nutrient-dense foods that are particularly beneficial for your health. They are rich in antioxidants, vitamins, and minerals that support your overall wellbeing. Adding superfoods to your weight loss smoothies can help boost your metabolism, promote fat burning, and support healthy weight loss.

Some of the best superfoods to add to your smoothies include matcha green tea powder, cacao powder, and spirulina. Matcha green tea powder is rich in antioxidants that help boost your metabolism and promote fat burning. Cacao powder is an excellent source of magnesium, which helps regulate blood sugar levels and reduce cravings. Spirulina is a nutrient-dense algae that is rich in protein, vitamins, and minerals.

Another personal favourite hack of mine is to add a scoop of Psyllium Husk. It’s simply a high-fibre powder that doesn’t add any taste but can seriously boost the fibre content. Studies have shown that Psyllium husk can help regulate high cholesterol, triglycerides, and blood sugar levels. It can also aid weight management by better-managing appetite and can also act as a prebiotic.

  • Viva Naturals Organic Psyllium Husk Powder, 24 oz - Finely
    Viva Naturals Organic Psyllium Husk Powder, 24 oz – Finely Ground, Unflavored Plant Based Superfood – Good Source of Fiber for Gluten-Free Baking, Juices & Smoothies – Certified Vegan, Keto and Paleo
    logo Amazon Amazon
    $ 20.55
Psyllium husk UK click here

Now that we’ve covered the key ingredients for weight loss smoothies let’s look at some of the base steps to help you create satisfying smoothies.

How To Build The Ultimate Weight Loss Smoothie

Creating a delicious and satisfying smoothie is all about finding the right balance of ingredients. Here are some tips to help you create the perfect weight loss smoothie:

 1. Start with a liquid base

The first step in your smoothie creation is to start with a liquid base. This can be water, coconut water, almond milk, or any other liquid that you prefer. Using a liquid base will help your blender blend the ingredients more smoothly and create a creamy texture.

 2. Add your greens

After you’ve added your liquid base, it’s time to add your greens. Start with a small handful of baby spinach or kale, and then gradually increase the amount as you get used to the taste. Frozen cauliflower is another favourite of mine here. Helping you to pack in the nutrients without altering the taste. 

 3. fruits

Once you’ve added your greens, it’s time to add your fruits. Choose low-calorie fruits that are high in fiber, such as berries, apples, and pears. Adding frozen fruits will also help create a thicker and creamier texture.

 4. protein

After you’ve added your fruits, it’s time to add your protein. Greek yogurt, cottage cheese, and protein powder are all great sources of protein that you can add to your smoothies.

 5. healthy fats

After you’ve added your protein, it’s time to add your healthy fats. Avocado, nuts, and seeds are all great sources of healthy fats that you can add to your smoothies.

 6. superfoods

Finally, it’s time to add your superfoods. Matcha green tea powder, cacao powder, and spirulina are all great options for boosting your smoothie’s nutrient content. Or as mentioned above Psyllium Husk is a great addition.

See the below video to put it all together. 

@emmacolseynicholls

How to make a weight loss smoothie. This breakfast smoothie is my ultimate go to. Its quick, easy, nutrient dense and it tastes great #weightlossover40 #weightlossrecipes

♬ My Addiction – Alex Guesta

This particular smoothie has:

  • 379 Calories
  • 42 g protein
  • 31 g carbohydrates
  • 11 g fat
  • 25 g fibre
  • 6 g sugars

I am not a fan of a meal replacement shake that you see with the likes of many dieting companies. They are often filled with synthetic vitamins and minerals that your body can do very little with and will likely leave you feeling hungry and miserable in a matter of hours. But using some simple healthy ingredients to create your own delicious healthy weight loss smoothies is an easy way to pack in nutrients, protein and enough dietary fibre to keep your digestive system happy and healthy and your body fuelled to lunchtime.

CLICK HERE for 100’s more Weight Loss Recipes

Also check out the Super Green Smoothie recipe HERE

Can I Store My Smoothie In The Fridge?

Yes, if you make a batch that is too big, you can absolutely store it in the fridge for up to 12 hours. You just need to give it a good mix before consuming it. Though I do personally find that they don’t taste quite as nice. I prefer to keep the majority of the ingredients frozen and make it fresh each morning. It takes literal minutes and is my preferred way to consume.

Best Protein Powder For Smoothies

There are so many different protein powders out there, and it can feel overwhelming. I actually would say to try and get as much of your protein from natural sources as you can, but I’m not going to lie, I use protein powders just for ease and efficiency of getting my protein intake up.

Just look for a powder that has at least 18g of protein per serving. My favourite vegan option is Sun Warrior, and I always prefer a vanilla over a chocolate protein as it goes with more smoothie combinations. I used this one for years but have to admit that I have taken a break from it due to it’s increasing price. It’s definitely one of the better quality ones as it has excellent formulation, but a higher price point does come with that.

  • Sunwarrior Vegan Organic Protein Powder Plant-Based | 5 Superfood Quinoa
    Sunwarrior Vegan Organic Protein Powder Plant-Based | 5 Superfood Quinoa Chia Seed Soy Free Dairy Free Gluten Free Synthetic Free Non-GMO | Vanilla 30 Servings | Classic Plus
    logo Amazon Amazon
    $ 44.97 -8%
  • Organic Plant Based Protein Powder | Vegan Organic Protein Powder
    Organic Plant Based Protein Powder | Vegan Organic Protein Powder Vanilla Flavored with BCAA Amino Acids & Hemp Seed Pea Blend | Non-GMO Soy Dairy Filler & Gluten Free (Vanilla, 32 Servings)
    logo Amazon Amazon
    $ 44.97
  • Sunwarrior Organic Plant Based Protein Powder | Vegan Organic Protein
    Sunwarrior Organic Plant Based Protein Powder | Vegan Organic Protein Powder with BCAA Amino Acids Plus Recovery Minerals & Botanicals | Non-GMO Soy Dairy & Gluten Free (Vanilla, 20 Servings)
    logo Amazon Amazon
    $ 44.97

But when looking at price, I generally steer towards My Protein. I like their Impact Diet Whey as it’s great for when you are watching your calorie intake with an aim for fat loss, but still has a whopping 37g of protein per scoop of protein. It is around £37 for a 1kg bag, but MyProtein always run discounts.

Or The Grenade Protein which also offers a low calorie, high protein vegetarian option HERE for UK people.

Best Blenders For Making Smoothies

I used a Nutribullet for years it’s always been my go-to blender, I used it daily had it for about 7 years and it worked great.

But after it died recently I have just upgraded to the Ninja blender and I absolutely love it. It’s only now that I realise that this is a far more powerful blender and does a much better job at getting my smoothie super smooth, especially when I am adding in lots of frozen items, it deals with them no problem. It does a great job with blending down all of my frozen fruits and veggies to make a super delicious and smooth smoothie.

ninja blender on amazon uk
  • NutriBullet Special Edition NutriBullet Pro 900 - Watt Blender (MatteBlack)
    NutriBullet Special Edition NutriBullet Pro 900 – Watt Blender (MatteBlack)
    logo Amazon Amazon
    $ 74.71

But these are the other top-rated blenders that have the highest rated reviews.

  • magic bullet Blender, Small, Black, 11 Piece Set
    magic bullet Blender, Small, Black, 11 Piece Set
    logo Amazon Amazon
    $ 36.59 -27%
  • Mueller Personal Blender for Shakes and Smoothies with 15 Oz
    Mueller Personal Blender for Shakes and Smoothies with 15 Oz Travel Cup and Lid, Juices, Baby Food, Heavy-Duty Portable Blender & Food Processor, Grey
    logo Amazon Amazon
  • Ninja Blender, Mega Kitchen System, 1500W, 4 Functions for Smoothies,
    Ninja Blender, Mega Kitchen System, 1500W, 4 Functions for Smoothies, Processing, Dough, Drinks & More, with 72 Blender Pitcher, 64 Processor Bowl, 2 Nutri Cups + Lids, Black, BL770
    logo Amazon Amazon
    $ 179.99 -10%

I hope this helps you understand how to create the best smoothies to support your weight loss journey.

For more tools and guidance get access to my FREE 5 day kickstart guide click the image below.

Better Body Kickstart

By: admin · In: Breakfast · Tagged: weight loss smoothie, weight loss tips

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FINAL CALL!! We kick off SHIFT40 tomorrow morning FINAL CALL!!

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5 steps to improve your body and your health in yo 5 steps to improve your body and your health in your 40’s and getting back in shape

1. Lift weights 
2. Sleep 7-9 hours a night 
3. Walk 8-10k steps a day 
4. Eat 3 x nutrient dense high protein meals a day
5. Add more intensity to your workouts not less 

Keep it simple and focus on the things that work. Don’t slow down your 40’s are only just around the 1/2 way point

It’s not downhill, we are just getting started 🙌🙌

Work on one area and get consistent, then work on adding the next. 

Like if you are going to commit to this! Then check out my free kickstart guide if you want an added boost. Let’s go!!

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At this stage of life, movement isn’t punishment At this stage of life, movement isn’t punishment — it’s power.

It’s how we take care of her… the woman we’re becoming.

If you’ve been feeling stuck, sluggish, or like your body just isn’t responding the way it used to — I see you.

Something new is coming: SHIFT40 💥

A focused reset to help midlife women get stronger, healthier, and happier — from the inside out.

Drop a 🔥 in the comments if you’re ready to make a shift.

Locals new program starting this week too. Reminder to book your sessions for this week

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Incase you didn’t know weight vest walking is th Incase you didn’t know weight vest walking is the midlife hot girl walk. So strap up bitches cos weighted vest walking will help u increase ur daily calorie burn. It will help improve or maintain bone density, help you feel stronger in other every day activities and improve fitness without that much extra effort. Highly reccomended for midlife women. Have you got started with weighted walking yet?? #weightedvest #weightedwalking #fitnessover40
Content creation is a journey, and mine has certai Content creation is a journey, and mine has certainly been a slow one but as a 40+ creator I feel like I’m finally finding my stride. But it’s also time to level up a little to I’m getting focused by finally investing in a camera Iv been wanting for over 6 monthsI finally took the plunge as I have some big goals to grow and improve this year. If you are a 40+ woman and love or want to learn more about all things health and wellness I’d love your support on the journey. So please do like, subscribe and follow for more 40+ health and fitness content. I’m excited to keep creating better content for you guys #40pluswomen #40pluscontentcreator #contentcreator #WellnessJourney #fitnessover40
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Is Food Intolerance Testing Worth It? In my latest Is Food Intolerance Testing Worth It? In my latest blog I explore testing and start my journey with the results that I got #guthealth #healthylifestyle #healthyliving  #fitover40
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What’s yours? Defo has to be kale. I mean, a to What’s yours?

Defo has to be kale. I mean, a ton of nutritional benefits but 🤮🤮🤮

I’m yet to find a recipe I actually enjoy it in.
Empowering Fitness For Women Over 40 Focus on str Empowering Fitness For Women Over 40

Focus on strength training to combat muscle loss. But also to boost your metabolism, build strength, balance, stronger bones, burn fat and sculpt your midlife body.

To do this though you must be lifting heavy enough and with intensity. 

In life we have to do things that are hard to make life easier. 

Of course this takes time to build up to we don’t jump straight in lifting heavy weights especially  if you are new to strength training.

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