10 Homemade healthy smoothies for weight loss

10 Homemade healthy smoothies for weight loss
  • PublishedMarch 23, 2020


Obesity is currently a worldwide pandemic with implications for health and disease. In one study to evaluate obesity rates globally, it was found that about 60% of men and 50% of women were either obese or overweight. A lot has been sought; including healthy smoothies for weight loss, workouts, diets and more, in order to overcome the increasing problem.

Dieticians or nutritionists suggest that smoothies have filling fiber and muscle-building protein. Therefore, including a nutrient-dense smoothie into your diet can help to curb hunger and promote weight loss.

But what is a smoothie?

According to Wikipedia, a smoothie is a thick and creamy beverage made from pureed raw fruits, vegetables and sometimes dairy products like cottage cheese, ice-cream, milk and yogurt typically using a blender.

In this article, the healthy smoothies for weight loss include; Raspberry chocolate smoothie, Green sunrise smoothie, Chia-berry belly blaster, skinny orange dream smoothie, coconut cashew protein smoothie, Wake-up call recipe, pumpkin spice smoothies, Tea for one smoothie, a sprig of parsley smoothie and a Banana split smoothie.

These are the best healthy smoothies for weight loss in detail?

For most of these homemade healthy smoothies for weight loss, below we will have to blend the ingredients together and make them smooth to enjoy.

For a cool smoothie, you may either add1/2 cup of ice cubes or freeze the fruits first before blending.

1.Raspberry chocolate smoothie

Raspberry, for example, is rich vitamin c which is an immune booster, spinach a very good source of B vitamins and cocoa powder which is a source of flavonoids.

You may also add a plant protein like sprouted rice which is good for the muscles.


  • raspberry
  • spinach
  • cocoa powder

2.Green sunrise smoothie

Trust the green sunrise smoothie to start your day. It will not only keep you healthy and strong but also aid your weight loss.

The smoothie is packed with omega-3fatty acids, vitamins, and minerals.

Ingredients include;

  • protein powder
  • spinach, avocado
  • cashew milk
  • ground flaxseed

3.Chia-berry belly blaster

This is a nutrient powerhouse smoothie. It is rich in protein and fiber which gives you a feeling of fullness for some good hours.

The ingredients include;

  • Chia seeds (rich in omega-3fatty acids which reduce the stress hormone and inflammation)
  • Vanilla extract
  • Greek yogurt
  • Berries packed with antioxidants.

4.Skinny orange dream smoothie

This comes with plenty of vitamin C and ingredients that can boost your metabolism.

The ingredients include;

  • Peeled orange
  • Vanilla extract
  • Honey
  • Almond milk 
  • Greek yogurt.

5.Coconut cashew protein smoothie

This is one of the best weight loss smoothies. 

Nutrients like protein, carbohydrates, and fats are balanced; which promotes stable blood sugar levels.

The stable blood sugar levels enable the pancreas to secrete the fat-burning hormone called glucagon.

The ingredients include;

  • Protein powder
  • Cashew butter
  • Fat coconut milk
  • Espresso dynamic greens

6.Wake-up call recipe

This is a low-calorie non-dairy smoothie for anyone intending to lose weight and being healthy.  It consists of an even portion of high- quality protein and carbs.

The ingredients include;

  • Mixed berries
  • Spinach
  • Plant-based vanilla protein powder
  • Silk almond milk.

7.Pumpkin spice smoothies

This recipe has actual pumpkin and it is believed that 1/3 a cup of pumpkin provides protein, fiber, omega -3 fatty acids and 16% of the recommended daily vitamin c intake.

According to the researchers from Arizona state university, deficiency of vitamin c was strongly correlated with increased body fat and waist measurement.

The ingredients include; 

  • Banana
  • Flexed seeds
  • Pumpkin spice
  • Vanilla extract

8.Tea for one smoothie

As a matter of fact, EGCG in green tea can deactivate genetic triggers for diabetes and obesity.

According to a 10-year Taiwanese study, people with daily tea intake had 20% less fat than those who never took at all.

The ingredients include;

  • Green tea
  • Banana
  • Fresh lemon juice
  • Avocado
  • Vanilla plant-based protein powder

9.A sprig of parsley smoothie

Parsley has been found to be more nutrient-dense compare to herbs like dandelion, kale, and lettuce.

The herb forms a great fat burner when combined with watercress and chia.

The ingredients include;

  • Parsley
  • Watercress
  • Banana
  • Chia seeds
  • Strawberries
  • Plant-based protein powder 

10.Banana split smoothie

healthy smoothies for weight loss

Photo by Laura from Pexels

It is believed that dark chocolate has healing powers. A combination of banana and dark chocolate increases the release of fatty acid called short-chain fatty acid (SCFAs). This lowers inflammation and improves insulin sensitivity which in turn leads to weight loss.

The ingredients include;

  • Banana
  • Chocolate squares
  • Vanilla extract
  • Almond milk
  • Plant-based protein powder

Are healthy smoothies for weight loss enough for breakfast?

Healthy smoothies for weight loss can make sustainable breakfast. The key point here would be having the right ingredients and the right proportions.

With a weight loss goal, you need a heavy breakfast that will keep you full all through your busy day.

Heavy breakfast healthy smoothies for weight loss are high in protein and low in calories.

Therefore, when considering smoothies for breakfast; go for one that is low in sugar and high in protein, fiber, and healthy fats.

Is a smoothie diet healthy?

As a matter of fact, smoothies are pure whole fruits, vegetables, and non-fat dairy.

Smoothies are healthy and packed with potassium, dietary fiber, folic acid, vitamin A and vitamin C.

These nutrients are very essential players as far as a healthy diet is concerned. Smoothies are low in calories and boost of phytonutrients. 

Foods with phytonutrients are rich in antioxidants and anti-inflammatory benefits.

Are smoothies a good way to lose weight?

Most researches have it that; Calories in liquid form provide allow satiety level compared to solid calories. Satiety is the measure of how long one stays full after a meal.

According to Kimberly comer, MS, RD, LDN director of nutrition at Pritikin longevity center in Miami, foods that provide the highest satiety for the fewest calories will help you lose weight and keep it off since they don’t force you to live with chronic hunger.

Therefore rather than having your fruits and vegetables blended, consider eating them in whole form (whole foods) since whole fruits and vegetables seem to yield a higher satiety level compare to the smoothies and consequently will shed off more pounds compared to smoothies.

We also have an article about a Keto diet for weight loss; you may find it interesting.

Is a banana smoothie good for weight loss?

Since banana smoothies have healthy nutrients (vitamins, protein, minerals and healthy fiber) and can keep you feeling full for hours, cut on the craving and reduce calorie intake to some extent to help you lose weight.

However, whole bananas or whole foods provide higher satisfaction (satiety) compare to banana smoothies. This means that banana smoothies have less weight loss benefits compared to whole bananas.

What are the best fruits for weight loss?

smoothies for weight loss


Naturally, fruits are packed with nutrients like vitamins and fiber which is part of healthy diet composition.

They are low in calories and high in fiber which makes them (fruits) very important as far as weight loss is concerned.

According to an article (The paradoxical effects of fruit on obesity) from the MDPI open-access journal, eating fruits is linked to low body weight and reduced risk of diseases like; diabetes, high blood pressure, high blood pressure, cancer and heart diseases.

The best fruits and for weight loss and the nutrients therein include;

1. Pineapples 

  • Vitamin C
  • Vitamin B-6
  • Carbohydrates

2. Bananas

  • potassium
  • carbohydrates
  • Dietary fiber
  • protein


  • vitamin C
  • magnesium
  • potassium
  • carbohydrate


  • dietary fiber
  • vitamin C, A, B-6
  • carbohydrates


  • iron
  • Vitamin C, B-6
  • Dietary fiber


  • potassium
  • dietary fiber
  • Vitamin C, B-6
  • magnesium
  • protein
  • iron


  • Vitamin A, C
  • dietary fiber
  • potassium


  • carbohydrates
  • fiber
  • vitamin C
  • Potassium

Why are smoothies bad for you?

Sometimes, starting your day with healthy smoothies for weight loss may not be as healthy as you think because;

  1. The fiber in the fruits and vegetables may be pulverized

Blended foods may not have the same nutritional value as whole foods

According to Dr. Alka Gupta, the co-director of the Integrated Health and Wellbeing program at New York-Presbyterian and Weill Cornell Medicine, soluble and insoluble fibers are very important for our digestion.

They ensure that we digest and absorb nutrients and sugars slowly, avoiding a quick spike in blood sugars. They also add bulk to our stool and help to keep our gastrointestinal system moving regularly.

  1. Healthy smoothies for weight loss may contain high sugar and calories

Smoothies from a shop, for example, may have nutrients of up to six times that in the whole fruit or vegetables.

When we combine these foods into the smoothie, we may end up drinking a much higher amount of calories and sugar than when we are eating whole foods.

Bottom line

Homemade healthy Smoothies for weight loss are pure whole fruits, vegetables, and non-fat dairy. They have healthy nutrients like; potassium, dietary fiber, folic acid, vitamin A and vitamin C.

However, liquid calories like we have discussed above provide low satiety. They are not good at curbing hunger or appetite. One can easily get hungry a few hours after a meal

Therefore, instead of grinding your fruits and vegetables in the blender, consider eating them whole as whole foods are good at curbing hunger compared to liquid calories.

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