Weight loss shakes are fun to make – all you need is a blender, some fresh fruits and veggies, Greek yogurt or a few other fat-reducing ingredients, and you’ll have a delicious, homemade smoothie. By making weight loss shakes at home, you’ll know exactly what’s in them, and can change up the ingredients according to your tastes and nutritional needs. And now that summer’s coming, a cool fruit shake will really hit the spot – and help you get ready for the beach. Check out these 7 weight loss shakes for summer, along with smoothie-making tips and information about the nutritional value of a few fat-burning ingredients.
1. Fresh Cleanse Shake
6 ounces plain nonfat Greek yogurt
1 cup strawberries
1 banana
1 cup grapefruit juice
3 tablespoons peanut butter
3 ounces apple cider vinegar
1 teaspoon chopped ginger
2 ounces hemp oil
2 Zeal O2 tablets
Add ice to taste
This weight-loss shake, like the others on our list, include a secret weapon – Zeal O2 Natural Weight Loss Supplement tablets. Zeal O2 weight loss tablets contain chlorophyll-rich wheatgrass. Chlorophyll offers 20 amino acids, phytochemicals , hundreds of enzymes not contained in other foods, and vitamins and minerals including all B-complex vitamins, calcium, iron and magnesium.
Including two Zeal O2 tablets in your weight loss shakes increase nutrient content and appetite-curbing power. A weight loss smoothie with Zeal O2 leaves you nourished and controls your hunger pangs.
A look at some of the ingredients in the Fresh Cleanse Shake:
Strawberries
Strawberries have a natural sweetness that gives any smoothie a refreshing taste, and they are an excellent source of nutrients. The seeds on strawberries’ skin provide fiber to keep you regular and prevent other digestion-related problems, including hemorrhoids. Like other fruits, strawberries are rich in Vitamin C. They contain a phytochemical called ellagic acid that has anti-inflammatory power to guard against cancer and other diseases. And one cup of sliced strawberries only has 53 calories, so they are a perfect addition to your weight loss shakes.
Greek Yogurt
Rich, creamy Greek yogurt offers half the sugar of regular yogurt with two times the protein. It’s strained to remove the sugars and liquid whey during production, which gives it a thicker consistency than other yogurt. It contains the same calories as regular yogurt but half the carbohydrates and sodium. Since it’s high in protein (a 6 ounce serving of Greek yogurt has 15 to 20 grams of protein, more than a small serving of red meat), you’ll feel full after eating it. 1
Apple Cider Vinegar
Apple cider vinegar is made from the sugar of fermented apples, which turns into acetic acid (vinegar). High-quality apple cider vinegar provides antioxidants and amino acids, and has just three calories a tablespoon. Apple cider vinegar may lower blood sugar for patients with Type 2 diabetes and improve insulin sensitivity. Some animal studies have indicated that apple cider vinegar may lower blood pressure and cholesterol, but no conclusive studies have been conducted on humans.
Many natural health experts recommend apple cider vinegar for weight loss. A 2005 study published in the Journal of the American Dietetic Association indicated that vinegar (including apple cider vinegar), along with a high-carb diet, resulted in participants eat 200-275 calories less per day. 2 Apple cider vinegar makes you feel fuller after ingesting it, so you’ll eat less. Obviously, apple cider vinegar isn’t the best-tasting drink out there. However, combining it with other ingredients in homemade weight loss shakes provide you with its health benefits while diluting its strong taste.
2. New You
6 ounces plain nonfat Greek yogurt
1 cup mango chunks
1 cup pineapple chunks
1 banana
2 tablespoons ground flaxseed
3 ounces apple cider vinegar
1 teaspoon chopped ginger
2 ounces hemp oil
2 Zeal O2 tablets
Add ice to taste
A look at some of the ingredients in New You: :
Flaxseeds
Flaxseeds add crunch and fiber to your weight loss smoothie. They work with other ingredients to curb hunger by offering low carbohydrates and Omega 3 fatty acids. A bonus - Omega 3s also help prevent high blood pressure and heart disease. Flaxseed contains oil that protects the lining of your stomach, which is great protection for your digestive system.
Hemp Oil
Hemp refers to products made from the Cannabis plant after THC, the active ingredient in marijuana, has been removed. Hemp products are legal, and can be used to make clothing, paper, rope and other useful products. Hemp seeds are edible and high in nutrients. The oil in hemp seeds contains Omega 3 fatty acids, (like flaxseeds), to suppress appetite and fight the conditions that cause heart disease. Hemp seeds contain plenty of fiber, which helps keep you regular. The lecithin in hemp seeds and oil dissolves bad fats from the food you consume during the digestive process. To further weight loss, the fiber content in hemp helps your body get rid of these fats instead of storing them.
3. Feel Good & Plenty
5 ounces plain nonfat Greek yogurt
3 cups spinach leaves
1 pear
20 green or red grapes
2 tablespoons avocado
2 tablespoons fresh lime juice
3 ounces apple cider vinegar
1 teaspoon chopped ginger
2 ounces hemp oil
2 Zeal O2 tablets
Add ice to taste
A look at some of the ingredients in the Feel Good & Plenty :
Spinach
In a study conducted at Sweden’s Lund University on a group of 38 women, half of participants were given a powdered spinach extract every day before breakfast for three months; the other participants received a placebo. The women who drank the spinach extract lost an average of 11 pounds per month, even though they weren’t given any weight loss program to follow.3 While the spinach you put in your weight loss shake may not be as potent as the spinach extract in the study, it will supply you with essential nutrients that help curb your appetite.
Spinach is a low-calorie source of beta-carotene and lutein, antioxidants essential to prevent macular degeneration and cataracts. It contains potassium to boost heart health, and its high concentration of iron contributes to stronger muscles and helps prevent anemia.
Avocados
Avocados are a good source of healthy Omega 9 fats. These fats raise “good” HDL cholesterol and lower “bad” LDL cholesterol. They help your body absorb antioxidants and fat soluble vitamins from food. By absorbing more nutrients from the food you eat, avocados can reduce hunger. And they make your weight loss smoothie taste a lot better. Avocados can be used in fruit or green vegetable weight loss shakes. If you don’t like the taste of vegetable smoothies, add some avocado to perk it up.
4. Green Machine
One cup of each:
Parsley
Spinach
Celery
Kale
Cucumber
Collard Greens
1 Fresh whole lemon
1 apple
2 Zeal O2 tablets
Add ice to taste
A look at some of the ingredients in Green Machine:
Kale
Kale is one of the most nutritious green veggies. It contains one gram of dietary fiber, 47 mg of calcium and plentiful amounts of Vitamin A, magnesium and Vitamin B6. Its manganese content helps protect your body against cell-damaging free radicals, and, like other cruciferous vegetables, it guards against cancer and heart disease. And a cup of kale has more Vitamin C than an orange and only 33 calories. This low-calorie, high nutrient food makes you feel full, reducing hunger cravings.
Parsley
This green herb is useful for more than decorating your plate in a fancy restaurant. It’s considered to be a diuretic useful in weight loss, and one cup of chopped parsley contains 11 calories and an astonishing 554% of the daily recommended value of Vitamin K, which is necessary for proper blood clotting and bone health. It’s also high in Vitamin A, Vitamin C and iron.
5. Detox Now
1 cup of each:
Parsley
Spinach
Kale
1 apple
1 Lemon
2 Limes
2 tablespoons of honey
2 teaspoons chopped ginger
2 Zeal O2 tablets
Add ice to taste
A look at some of the ingredients in Detox Now:
Ginger
This zesty spice does more than flavor your food. It curbs your appetite by naturally making you feel full. It’s safe to use and almost calorie-free, so you can use it to spice up your smoothie to taste. Ginger raises the body’s temperature slightly, which helps boost metabolism. Ginger can burn a tiny amount of body fat on its own, but combine it with avocado, flaxseed with other natural appetite suppressing foods and/or energy-boosting proteins like peanut butter, you’ll feel better and notice the pounds melting away in no time.
Honey
Honey is often used as a replacement for sugar in weight-loss shakes and other recipes, and it offers many advantages for people trying to shed pounds. Honey is thicker than sugar and quite sweet, so even though it contains slightly more calories per tablespoon than sugar (22 calories versus 15 for sugar), you’ll use less of it. Plus, sugar has no nutritional benefits - it sweetens food by providing empty calories.
Honey increases the amount of good cholesterol in the body, and contains nutrients that sugar lacks, including calcium, zinc, Vitamin C and iron. It’s easier to digest than sugar, and contains phytonutrients that may have anti-cancer and anti-tumor benefits.
6. Sublime One
5 limes
1 cup of each:
orange juice
Parsley
Kale
Spinach
Cucumber
2 tablespoons of honey
2 ounces hemp oil
2 Zeal O2 tablets
Add ice to taste
A look at some of the ingredients in Sublime One:
Limes contain 31% of the daily value of Vitamin C to fight free radicals and reduce the chance of heart disease and stroke. They contain flavonol glycosides and other flavonoid compounds that offer cancer-fighting and antibiotic properties. A average sized lime has 20 calories.
Refreshing cucumbers have a moderate amount of Vitamin A and Vitamin C, and consist mostly of water. They keep you hydrated and fill you up without adding calories to homemade weight loss shakes. A half cup of cucumber slices has 8 calories.
7. B4 and After
1 cup of each:
Strawberries
Banana
Blueberries
Blackberries
1 cup almond milk
2 ounces hemp oil
2 tablespoons agave
2 Zeal O2 tablets
Add ice to taste
A look at some of the ingredients in B4 and After:
Blueberries
Low in sugar and rich in catechins, a substance that accelerates fat-burning in the body. Research indicates that catechins increase the amount of belly fat loss in individuals by 77%. These refreshing berries are chock full of Vitamin A, Vitamin C, magnesium, and potassium and iron. Blueberries increase the nutritional power of your weight-loss shake and make it taste better.
Bananas
Fat-free bananas supply potassium, Vitamin C, fiber and Vitamin B6 to give you energy and essential nutrients to get through your day. They keep your immune system strong, and one medium-sized banana has only 105 calories. They are a delicious addition to weight-loss shakes, giving them the consistency of an old-fashioned milk shake without the calories and sugar.
Common Ingredients in Weight Loss Smoothies and Why You Should Use Them
With a combination of the right ingredients, they also provide you with proteins, good fats, carbohydrates and all the vitamins you need to stay energized and healthy while you’re on a diet. Weight loss smoothies should contain healthy fats (avocados, flaxseeds, Greek yogurt, coconuts, almond milk, peanut butter, etc.) along with your choice of fruits, and green veggies to provide all the nutrients your body needs.
The ingredients commonly used in weight loss shakes all have appetite-reducing qualities – and they taste great. Sure, apple cider vinegar, kale and collard greens by themselves won’t make a shake tasty – that’s why many shake recipes contain strawberries, lemon, lime, honey, peanut butter or other fruits and natural sweeteners as well as veggies. And the fruits and honey aren’t just there for taste; they also contain weight loss and nutritional agents.
Ingredients to Avoid in Weight Loss Shakes
Buy fresh, in-season fruits and vegetables for high-value nutrients and better taste. Avoid canned fruits and veggies. Canned, processed produce contains added preservatives and sugar or corn syrup, which increases calories and reduces nutritional value. If you must have a smoothie and don’t have fresh produce on hand, use frozen fruits or veggies. Frozen produce, while not as nutritious as fresh fruits or veggies, isn’t as processed as canned foods.
Ingredients to Use Sparingly in Weight Loss Shakes
Milk and yogurt are commonly used in homemade diet smoothies, but be sure to use moderate amounts and stick to low fat milk and plain Greek yogurt to keep calories low. When using regular yogurt, check the container label to ensure it is low in fat and sugar or other sweeteners.
Store-bought fruit juice may have added sugar or other sweeteners, which increases the calorie count of a smoothie. If you’ve squeezed the juice at home, or bought 100% real fruit juice from a health food store, adding small amounts to your weight loss shake is fine. Use fresh, whole fruits for higher fiber and nutrition in your weight loss smoothies
A Few Tips for Making a Great Weight Loss Shake
Always use fruits and veggies that are in season (you want to use the freshest ingredients possible for maximum effect) and don’t be afraid to substitute ingredients. If you don’t have Greek yogurt, regular yogurt is fine. It won’t affect the shake’s calorie content or appetite curbing ability. When substituting ingredients, it’s OK to experiment with different amounts of each item. Be creative, and find the weight-loss shake combination that works for you. As long as you steer clear of high-sugar and high fat processed foods and juices, your smoothie will help you feel satiated and melt the pounds away.
Zeal O2 and Wheatgrass - A Secret for Better, More Nutritious Weight Loss Shakes
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Sources:
2. http://www.ncbi.nlm.nih.gov/pubmed/16321601
3. http://www.psychologytoday.com/blog/its-not-just-baby-fat/201411/eat-spinach-lose-weight
