SMOOTHIES DIET PLAN: WEIGHTLOSS

 

SMOOTHIES DIET PLAN: WEIGHTLOSS

Whether you’re trying to tone up, slim down or simply stay healthy, there’s a smoothie for that. Because they’re so customizable, you can adjust the ingredients and portion sizes in your smoothies to help achieve a range of health goals, and they can be a key part of a healthy diet. No food -- including smoothies -- is the magic bullet for health, though, and you’ll need to follow a balanced diet for the best long-term results, rather than following a fad diet that includes too many smoothies.

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Benefits of Smoothies on a Diet



Smoothies are a convenient and healthy addition to a diet. They're a great way to increase your

protein intake and get more fruits and veggies into your diet -- and to "hide" veggies if you don't like the taste of them on their own. You can freeze smoothies ahead of time and enjoy them on-the-go, so you aren’t forced to hit the drive-thru or vending machine on days when you don't have time for a sit-down meal. Plus, they’re completely customizable to suit your food preferences and prevent boredom. And because you can scale the portion size up or down -- and add or omit high-calorie ingredients -- you can fit smoothies into any size diet.



To reach your goals, though, you’ll need to follow a diet tailored to your individual fitness goals. If you’re dieting to lose weight, that means eating 500 to 1,000 calories less than you burn each day, so you’ll be able to burn 3,500 to 7,000 extra calories weekly -- enough to lose 1 to 2 pounds.

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Include Healthy Greens and Berries



Make diet-friendly smoothies with lots of green veggies, along with lower-calorie fruit options, like berries. Berries are typically lower in sugar and calories than other fruits -- a cup of sliced strawberries or whole cranberries, for example, has roughly 50 calories, while a cup of pineapple has 84 calories. Berries are also high in fibre -- strawberries provide 13 percent of the daily value per cup, while cranberries supply 18 percent. Even if you didn’t make other changes to your diet, getting 30 grams of fibre daily is enough to help you lose weight, a 2015 Annals of Internal Medicine study reported.



Leafy greens also supply a small amount of fibre for weight loss: 2 and 3 percent of the daily value per cup of spinach and kale, respectively, and 6 percent of the daily value for collards. More importantly, they bulk up your smoothie without many calories. A cup of greens has about 10 calories, a negligible amount even in a highly restrictive 1,200-calorie diet.

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